Yet another successful approach is to keep a diary recording your thoughts after you've said no; either to more food or to a promise you just can't cope with at this time. Putting your thoughts in words can be quite therapeutic. It can also help you with problem-solving, enabling you to figure out ways that you can say no without hurting another person's feelings.

Something else you will need to learn is that it is not necessary for you to realize another person's expectations. In other words, whether your Aunt Mary thinks you're eating enough actually doesn't matter. If you realize that you are overweight, Aunt Mary's view shouldn't be taken into account. You must do what you think is the best technique in order to take control of your eating habits. Assertiveness will not happen straight away. But, with practice, you can learn to say no like a professional. And you and your waistline will be better off as a direct result of what you have learned.

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