by Sophie Pachella, founder of EatStrong

When Pinocchio lied, his nose grew. When you lie to yourself about your diet, it won't be your nose growing.

1) I deserve it

This is a classic example of self-sabotage. Exactly what do you deserve? Blown progress? Thicker thighs? Self-medicating with food is a learned behavior, which invariably leaves us feeling miserable. Instead, establish a food-free reward system such as indulging in a good workout, or new pair of running socks. Work on progressively altering the feeling that food soothes. The numbing effect is fleeting at best but the consequences sadly linger.

2) I've saved calories from skipping breakfast.

Not so. In fact, nothing could be further from the truth. Skipping breakfast lowers your metabolism meaning that the next meal you eat (famished) is far more likely to be stored as saddle bags. Skipping a healthy breakfast doesn't give you free license to gorge on chips and dip before lunch. Some appetizers run 1500+ calories. Eat regularly and consistently to keep your blood sugar level and temper temptation.

3) It's free! Hardly. The 500+ calorie free bagel at the office costs you $80 with your trainer just to get back to square one. Furthermore when food is free we settle for sub-par standards. Stale? Picked over? Bring it on! Ask yourself if you'd shell out the money to eat the item. While you're at it - pop $1 in a jar each time you skip free food. At the end of the month treat yourself to a healthy reward.

4) It would be rude to refuse

Never have two issues been as frequently confused as food and love. When a co-worker, mother or friend offers us food, we feel compelled to accept even when we're not hungry. If this situation occurs frequently make your case clear: rather than repeatedly turning down food state your intention once, firmly and politely and ask for your efforts to be supported. In circumstances which require a little more finesse, graciously accept while insisting you're already full and are only having a bite because "it looks divine". If you announce your intention, you're less likely to then polish off of the entire slice of pie.

5) It's not the same without [popcorn, hotdog..]

If an event requires food to distract you, go home. It can't be that entertaining. Our behavior at the movies is quasi-Pavlovian. So use this to your advantage: create a new habit, and work on making it stick. Bring your own air popped popcorn to the movies or better yet, take pride in proving yourself you can survive two hours (gasp!) without food. Once you've established a new habit, you can draw upon that behavior the next time and repeat it until it becomes the new you.