When you have an upcoming social obligation, like a birthday party, drinks with friends or you simply know that you cannot eat at home it can feel overwhelming if you feel you are suddenly “off plan.” There are multiple ways to deal with this, but the first and most important is to drop the notion of being “off” or “on” your plan in the first place. Fad diets with a rigid plan are great at quickly taking off scale weight, and often even better at putting it back on when you are off or done with the plan. You cannot live long term on a fad diet. Life happens. The habits we are developing now are ones that we should be able to live with for life so there is no “off” plan. Learning to be flexible is your new plan. This eliminates the feeling of “messing up.” You didn’t mess up. It is just food and you should be able to enjoy yourself without negative emotions.