by Donna Carroll Batton

Created on: May 04, 2009   Last Updated: May 11, 2009

We've all been there. You've been sticking to your diet for over two weeks and have already lost a couple pounds. Then temptation overwhelms you and you succumb to its hypnotizing whisper of "just this once." As soon as you've given in and eaten that last spoonful of ice cream dripping with chocolate syrup, the guilt and frustration sets in. What you do next will make the difference between success and failure in your determination to lose weight.

Most of us, when this happens, are ready to throw in the towel, give up and tell ourselves we're just not meant to be thin. But wait! One small stumble is not enough to give up the journey. It took years to accumulate those extra pounds and you're not going to lose them overnight.

There are two things to remember when you give in to the temptation to binge. First, the damage isn't irreversible. So you consumed too many calories at one time. You can make up for it. Simply cut back for the next couple days. Or double up on your exercise. You don't have to overdo it or strain yourself. Just cut out a few extra calories and walk an extra quarter mile on the treadmill. When you weigh in the following week you'll find you didn't do as much damage as you think. And you'll be proud of yourself for not giving up.

The second thing to remember when dieting is that diets that deny you everything you like and crave are usually doomed to failure to begin with. If you don't let yourself have a small piece of your daughter's birthday cake or a small ice cream cone when out with friends, you're going to wind up feeling miserable and depressed. Instead, try substituting one group of calories for another. For instance, when you're anticipating that small piece of birthday cake, forego the slice of toast at breakfast or the potato with dinner. You shouldn't substitute sweets for vitamin-enriched foods on a regular basis, but once in a while won't hurt. And you'll find you don't feel as deprived.

Pick and choose your calories. If there's something you really want, cut back somewhere else. It all boils down to expending more calories than you take in. Even the popular diet centers include desserts and delicious snacks. You just have to be conscious of the amount of calories in a day's worth of eating.

These tips are good for damage control when giving in to the temptation to binge. It happens to the most determined dieters. Don't give up on the diet just cut back for a day or two and keep going. You'll be encouraged to see what a little creativity

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