So you had some chocolate cake or pizza. Move on. "Everyone falls off," says Michael Dansinger, MD, director of the Diabetes Reversal Program at Tufts Medical Center in Boston. "Persistence and getting back on track is crucial."
The fix: Take a minute to think about what happened right before you ate whatever it was that you regret. Did you go too long without eating and were too hungry to say no? To avoid hunger pangs, plan out your meals and always carry smart snacks like almonds and carrots. That way, the next time you're at a bakery or pizzeria, you can make good choices for your meal plan.
2. Pare down your portions.
It can be tricky to tell whether you're eating too much just by looking at your plate. Servings are notoriously big when you're eating out.
The fix: Shrink the size of your plate. Instead of using a dinner plate, use a salad plate. You'll put less on it. If you're at home, you can use a measuring cup to portion out exactly the right amount, says Marjorie Cypress, PhD, president of health care and education for the American Diabetes Association.
3. Beware "sugar-free" baked goodies.
When you're craving something sweet, sugar-free cookies or pie might sound like just the thing. Not so fast. "You have to be very careful, because they usually have refined starches in them," Dansinger says. The high carb content of these sugarless treats can have the same effect on your blood sugar as real sweets.
The fix: Read labels carefully, counting the total carbs, not just the sugar. When you want something sweet, eat foods that won't spike your blood sugar -- like berries (they're high in fiber, which helps prevent a blood sugar surge) or sugar-free gelatin.