Make a plan for unexpected food

We all have “I can’t possibly say no to it if it’s in front of me” favourite foods that are higher in Points®. Sure, we might be planning pros and can fit them into our lives by focusing on ZeroPoint™ foods, pre-tracking them, or using Weeklies. But what happens when that food appears in front of us when we weren’t expecting it—and we don’t have a plan? Instead of just going on autopilot and eating it (whether or not we truly want it) we can pause and mindfully check in with ourselves to make a conscious choice about what to do next.

1. Foods that we especially enjoy often seem to "call our names." That's because over time, our brains have learned to "turn on" and become very focused when we think about them.

2. Swearing off foods we really enjoy can actually backfire, making our desire even stronger and often leading us to overeat them in the long run.

3. When we unexpectedly find ourselves face-to-face with favourite foods, our default is often to reach for them. But pausing to make a conscious decision can help us have more control over what and how much we eat.

Staring at a heaping plate of fudgy brownies? Take a breath and follow these steps during an unplanned moment.

1. Lean on strategies. Turn to those go-to moves you already know so well to check if the brownies can fit into your Budget. If not, see if a smaller portion might work. You could also look to use your Weeklies or any rollovers from the week. Plus, piling up on ZeroPoint foods throughout the rest of the day may free up some room.

2. Look for any alarms. Fast forward to an hour after you’ve finished eating that food. How do you think you’ll feel? If you picture yourself satisfied and content...great! That’s your signal to eat and track. If you picture regretting the decision, feeling overly full, or unsure about what else to eat during the day...that’s an alarm bell.

3. Make a plan. If an alarm sounded signaling that you’re not so sure about eating that favourite food, make a plan to eat it later. Consider how much you will eat, where, and when you will eat it. Then, when that time comes, see how you’re feeling. If you choose to go ahead and eat that food, track (and enjoy!) it, knowing you made a conscious choice.