Temptation is never far away when you're trying to lose weight. But if you plan ahead and maintain a flexible attitude, diet danger zones need not stop you achieving your target.
It’s the moment every dieter dreads. Your friends are heading for a takeaway after a night out: what do you do?
You don’t want to look like a killjoy, but you don’t want to jeopardise the weight loss that you've achieved so far.
Diet danger zones are everywhere: tiredness, stress and children’s leftovers are just a few. Then there’s alcohol: a drink or two not only contain extra calories but can make a fatty snack seem more appealing.
So how should you handle these situations?
Danger zone planning
"A little indulgence is fine," says nutritionist Lyndel Costain from the British Dietetic Association.
The trick is to ensure that indulgence doesn’t become the norm. You can do that by being aware of the weight loss danger zones, and planning ahead.
And if you do slip up, remember that you can get back on track: there's no need to give up.
Know your eating triggers
Often, it's emotional triggers that lead to overeating.
Nicola Wraight, spokesperson for a major weight loss organisation, says the key is to recognise your triggers and find a way to ensure they don’t send you straight to the fridge.
“It’s important to identify the specific emotions that initiate overeating, and develop strategies to cope without using food,” she says. “If you're stressed, try treating yourself to a manicure or going for a walk.
“There are also trigger environments like the cinema, where you can buy popcorn, chocolate and sweets. But you can minimise the likelihood of overeating by planning ahead and taking healthier snacks with you.
It’s also important to remember that everyone is different when it comes to resisting such temptations.
“If you slip, remember that tomorrow is another day,” says Nicola. “The changes you’re making to your lifestyle will have long-term health benefits."
Be flexible
Planning ahead should not mean being rigid about weight loss.
According to Dr Mike Green, a specialist in the psychology of eating from Aston University, a flexible approach to controlling calories is much more sensible.
Dr Green explains that if you place extremely rigid restrictions on what you eat, you're more susceptible to a reckless moment where you slip from the diet, feel guilty and become tempted to give up altogether.
Instead, Dr Green recommends a different approach.
“If you find yourself in a situation where the pressure is on to eat that cake or snack, you don’t have to refuse every time,” he says. “But if you do eat the snack, limit what you have afterwards so that spread across a number of days your calories are still reduced.”
Learn more about eating well when you're out and about in Healthy eating out.
It's your choice
It’s important to remember that when it comes to eating, you can always exercise choice.
“Stop, think and make a conscious choice before you eat," says Lyndel Costain. "Really choosing whether you eat something will stop you feeling deprived, and reduce the risk of destructive ‘all or nothing’ thinking that says you must either stick to an extremely rigid diet, or no diet at all.
“View setbacks as learning opportunities that help you do things differently next time.
“Don’t go it alone: find support and guidance. Talk to your GP if you feel you need additional support."
Learn more in Weight loss: how your GP can help.
