So you slipped off your food plan, and had a few ice-cream sundaes, or a bag of chips or cookies. I know you regretted it!
Use this episode and learn from it. Study how you felt afterwards. Did you feel stuffed, tired, headachy, fat? GUILTY???
Pay attention to what caused you to do it; look under the surface of the behavior. What did you really need to feel better, instead of pigging-out? What was going on just before it happened?
Now, use the knowledge to change the future. Instead of reaching for the cookie jar, give yourself what you really need: a nap, a walk, a good conversation to let your feelings out, a change of scene, a phone call with a friend, or get some work done.