Whether it’s birthday cake (my personal kryptonite), drinks, or anything else that’s not on your eating plan, there are some concrete ways to get through those moments of weakness:

1. If possible, prepare.  If you’re going to a party or out to dinner, think ahead about what temptations will be there and where you feel most weak.  Is it the sweets?  A drink?  Then make a plan as to what you will and won’t eat or drink, and communicate that decision to someone else.  He/she is not allowed to monitor you, or to comment on your success (VERY important rule) – but to just be there to support you in your plan.  Even without feedback, knowing that you told someone your plan will help you stick to it.
2. Stop and identify sabotaging thoughts.  If find yourself in an unexpected tempting situation or struggling with a temptation, realize that most of the struggle comes from giving yourself a choice.  The  dialogue in your mind probably sounds like this:

“Oh that looks so good, but I really shouldn’t. But it looks so good.  I know I am not supposed to have it.  But I really feel like having it!  Even though I shouldn’t, I’m going to eat it anyway.”

The way out of this dialogue, and the suffering and guilt that follows is to not give yourself a choice.  NO CHOICE.  Just say to yourself – NO CHOICE.  Think about the other rules you have in your life – do you struggle every day to brush your teeth? Imagine how your life would be if you struggled over the many things you do every day that you don’t even think about.  You can even make yourself a little card to carry with you (I use a 4x6 index card) that says, “NO CHOICE” that I pull out when I need reminding.  In time, you won’t even need it, just like with brushing your teeth.
This is how thin people think, and 2 of the skills learned in my class, “Thinking Thin” which is based on the book “the Beck Diet Solution” by Dr. Judith Beck. Learn more.