Here is the meeting summary from March 15, 2011.
Are you "cheating"?
"Stop!" screams your conscience as you swipe a handful of mini-candy bars from your co-worker's communal candy dish. If no one actually sees you take them then the calories don't really count, right? Some call it "cheating." Sneaking. Closet eating. But one of the reasons dieters "cheat" is that they're often so strict with themselves that they end up feeling deprived.
Remember that healthy eating includes lots of good choices with a few "naughty" ones as well. Devising some strategies to help you enjoy treats rather than "cheat" will help keep you on the straight and narrow. Here are some suggestions to try:
1. Plan for treats
Making sure you get to enjoy your favorite treats every once in a while will help you from feeling deprived. Pick a night each week when you can indulge in something decadent like a piece of chocolate mud cake. Give yourself permission to truly enjoy your dessert! Taking time to savor a treat is always more satisfying than gobbling it down with feelings of guilt or shame.
2. Put your pantry on a diet
If most of the foods in your house are healthy, then you're already halfway there. If you must have tempting foods around for a special occasion, store them out of sight or buy them at the last minute. On the big day, enjoy your favorite foods and send any leftovers home with your guests.
3. Choose your friends wisely
Beware of any "friend" who continually tries to coerce you into "just a cappuccino" which you know really means a cappuccino and a slice of carrot cake with frosting an inch thick. Put these friends on hold until you're feeling strong enough to say "no." Or suggest a different kind of get-together such as a walk in the park or an afternoon at the movies.
4. Count the cost as well as the calories
Allocate so many dollars per pound you plan to lose and save the money in a separate account or piggy bank. Or "pay" yourself so much every day you stick to your weight-loss plan. Then treat yourself to something fabulous like a new outfit or a day at a beauty spa.
5. Picture yourself
Find some not-so-flattering photos of yourself and place them strategically at prime temptation spots—the fridge, the cookie jar or in your desk drawer. That way you will be reminded of the positive changes you're trying to make to your life whenever you're tempted to overindulge.
6. Surround yourself with witnesses
Tell everyone you are changing your eating habits. Give them permission to remind you of your dedication to better health if they catch you transgressing. Make sure you have chosen friends who will support and encourage you. The last thing you need is someone who will try to trip you up.
7. Check up on yourself
Write down every single thing that passes your lips each day. If you often eat when you're upset or stressed, try to record this too. If you gobbled up a candy bar after arguing with your partner, you probably need to find alternative ways of coping with your moods. Next time try phoning a friend or going for a stress-relieving walk.
8. Keep a sense of proportion
We all slip up from time to time. We all forget our best resolutions and bend the rules. It's not the end of the world. The worst thing you can do is give in and say, "Well, I blew it. Let's forget it. I'm never going to succeed."
Now, that would really be cheating. Not just cheating on your diet, but cheating on yourself and your health as well.