Diana was tempted by chocolate this past week. She reported to our group that there was a few days ago, she stayed within her calorie limit for the day, but she deviated from her plan and ate unplanned chocolate. Diana had planned to have an after-dinner snack that consisted of both some chocolate, and some nutritious food. But after she started eating chocolate, Diana found it very difficult to stop and ending up spending all of her snack calories on chocolate, instead of half on the healthy food she had planned. 
We discussed in group how important it is to learn to stick to your plan 100%. Dieters could stay within their calorie limits for the day and eat only chocolate the whole day, or only pasta, and because they were taking in fewer calories, they would lose weight. But an unhealthy, unbalanced diet like this is completely unsustainable over the long term, so dieters who don’t learn to spend their calories in a nutritious, balanced way will almost definitely gain back any weight they lose (discussed on Day 2 of The Beck Diet Solution). This is why having a plan, and sticking to it completely is so crucial – because it forces dieters to become accustomed to eating in a way they can maintain for their lifetime.
We went around the group and gave Diana ideas for things she could do in the future if she’s tempted to continue eating chocolate. Our dieters suggested that she go distract herself (Day 13), firmly tell herself NO CHOICE (Day 13), read her Advantages List (Day 1), and remind herself that even if she’s feeling at that moment that she doesn’t care about sticking to her plan, she most definitely will care in a few minutes.
Diana is committed this week to absolutely stick to her plan without any exceptions because she intends to lose weight and keep it off for good.