Diet Troubles: What Do I Do When...

It’s much easier to make smart choices when you have input over where you eat or what’s on the menu. It’s tougher when you have no control over your meal, and dining situations like these will arise. Some tips include suggesting that the table share appetizers rather than ordering individual ones or even asking to see if it’s possible to make small changes to your plate (think dressings and sauces on the side, a vegetable in place of a cheesy potato side dish, or an entrée broiled or grilled instead of fried). Learn more here. 

What do successful dieters do when they fall off the wagon? They forget about it, and move on! Though this may sound simplistic, the key to succeeding in long-term weight loss is acknowledging that you messed up by not making the best food choice (and everyone does this at times). Then, get right back on track with your healthy eating. Holding on to guilt and shame from your slipup only makes you feel bad and potentially sets you up for more poor food choices. Learn more here. 

We’ve all done it – had more than we should at lunch, grabbed a soda during a 3 p.m. energy low, or finally given in to the birthday cake that’s been calling from the break room. Regardless of the cause, you’ve already reached your recommended calories for the day, and it’s not even dinnertime yet. So, what do you do? The best thing to do is to get right back on track and make the healthy meal that you’d originally planned for dinner that night. Learn more here. 

You’re in the middle of nowhere, you’re starving, and the only source of nutrition is a service station. How do you survive and not totally derail your diet? Your best bet is to first check near the register and then the refrigerated section of the gas station. Many convenience stores now offer fresh fruit such as apples, oranges, and bananas near the checkout counter, as well as string cheese, yogurt, and skim or 1% milk in the refrigerator. Pairing a piece of fruit with one of these dairy options is a great choice since together they provide protein and fiber to fill you up. Learn more here. 

Whatever the office temptation—donuts, birthday cake, or pizza—you need to get a game plan in place now for when those temptations arrive and call your name. Start by keeping your desk stocked with healthy snacks and low-calorie treats such as hot tea, hot chocolate, granola bars, or a few chocolate candies. Then, if the temptation becomes too much, you can resist by enjoying one of your healthier treats. Learn more here. 

When you’ve been watching every bite and then come face-to-face with an endless line of tempting food, even the best dieting intentions can fall to the wayside. To enjoy a buffet and stay on track with your diet, first, make sure you never go hungry. Have a small low-calorie snack such as carrots and hummus, an apple with peanut butter, or half of a turkey sandwich on whole-wheat bread before you dine. Learn more here.