The ability to manage difficult situations and feelings effectively—without turning to food and eating—is a necessary foundation for a successful weight loss plan and healthy lifestyle. Easier said than done and anyone contemplating a weight loss programme should acknowledge that the path ahead will be littered with many obstacles (emotional eating being only one of them) and decide in advance how they will tackle these inevitable hurdles.

Of the mountain of advice out there designed to 'distract' you through dips in resolve and motivation, very little of it tells you how to handle the desire to eat at the exact moment it strikes and how to deal with it swiftly. Many dieters recognise the onset of these periods of wild abandon and mention a growing feeling of anxiety and waves of panic just before beginning to spiral out of control. Next time this strikes, try this:

Stop. Sit down (if possible) and breathe through the uncomfortable feelings. Don't try and quash them – simply acknowledge whatever it is you're experiencing. Feelings of panic, dread, turmoil, what? The depth and intensity of these moments can be frightening but believe that you can control them and you will. The overwhelming desire is to do anything to calm and settle the alarming level of discomfort and we know that usually you will turn to food at this point. You can still do this. This is not a replacement for your desire to eat – it's still your choice – but just do this FIRST.

Just take a few minutes to work through why you are suddenly awash with these sensations. There are many, many different flashpoints related to perceived underachievement at work, other peoples negative comments and so on but here are some of the most common ones related to food itself:

Are you thinking in EXTREMES? Did you eat much more at lunch than you intended and now feel a complete blow out is the only way to quell your feelings of failure?

Are your thoughts UNREALISTIC? You set your heart on losing 6 pounds this week and didn't make it so now you feel hopeless.

Can you only see THE BIG PICTURE. You can't just take it a day at a time but keep focusing on the huge task ahead of you if you're going to shed all your excess weight. You're feeling completely overwhelmed.

You view your plans as extremely RESTRICTIVE. You cannot see any possible way to find good in your journey towards a new body so you experience resentment.

Make no mistake – the ability to recognise the 'why' behind your current discomfort is a big step forward on your weight loss journey. Next time I'll look at effective ways to flip those non supportive habits of thought. And remember - habits are things we choose.