One good way to lose control is to completely deny yourself. We've all been there ... as soon as you consider the possibility of NEVER eating a favorite food again, you probably want it even more. In fact, studies prove it. You may even feel panicked.

Sometimes, cravings are so persistent and all-encompassing that no matter what you do, it's just not going away. If you're like some people, you may eat everything else, trying to approximate the taste or texture ... and still end up eating the food you were craving in the first place! The other possibility is that when you do give in, you end up binging and going all out, and feeling bad about it.

Either way, you end up eating more calories (even hundreds of calories) than you would have if you had simply allowed yourself a controlled indulgence.

A bite or small amount of something you really want is better than grazing on everything else in sight and still not being satisfied.

Portion Control Means You Can Eat Just About Anything

The truth is, if you can stay at or below your weight maintenance calorie level on any particular day, then you can eat anything -- really! (See "cautions" below). Pay strict attention to portions and stick to them. Choose what you really want, and allow yourself an appropriate amount.

You will have to decide how often is TOO often to "indulge" ...based on your results and how important that food is to you.

You do have more leeway and options once you are in maintenance mode (not actively trying to lose weight). Many people eat a certain indulgence every day (like ice cream, or whatever) and are able to keep weight under control.

Another concept if you want to try something but not all-out indulge is called the "3 Bite Rule": When you crave something, the first bite is really memorable. The second bite is almost as memorable. The third bite sums up the memory — savor it and you're done. That may be all you need (and three bites won't make any difference to a diet).

Tips

Unless you have adequate self-control, avoid storing indulgence food at home, even if it is out of sight; instead, you should have to make a special trip to buy it. Also see Food Environment.

Buy or make a limited amount of the indulgence; otherwise you're likely to eat the whole bag or whole batch, when a smaller, controlled portion would be just as satisfying.

Cautions/Exceptions

There may be some foods where moderation is not possible. You may have the personality type where you cannot have just a little, in which case you'll have to go strictly "cold turkey". Only you can decide. This is also true if you have a true food addiction and in that case you may need professional help.

Many people have found that if they completely eliminate their most out-of-control Trigger Foods for 3 - 6 weeks or so, they can recover enough control to eat in moderation. That alone can be a big help. It's worth trying for just a handful of weeks.

Occasional indulgences probably won't work if you are on a short, strict, fast weight loss plan that doesn't allow such foods. Stick to the program.