Often the effects last a long time as you struggle to get back on track. But with a few tricks, you can help yourself avoid temptation and pressure. Follow our hints and tips to get through that party.

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Eat a very low calorie meal before you go
It's much easier to avoid temptation when you don't feel hungry. What you need is something low calorie but filling. Put 1 pint of stock into a pan with a range of chopped vegetables like carrot, cabbage, turnip/swede and celery (you can pick your own but avoid potatoes). Season well and simmer for 20-30 minutes until all vegetables are tender. Put in blender and mix until the mixture is a soup consistency.

Eat a big bowl of this just before you go to the party. You'll feel full and want to eat less, but you will have had hardly any calories.

Do a bit of self-hypnosis
Psyche yourself up! An hour before you are due to leave, find a quiet spot. Close your eyes and visualise yourself at the party, looking fabulous. Imagine everyone complimenting you on how wonderful you look. Tell yourself the food doesn't matter to you because you feel so wonderful. You feel no sense of being cheated by not eating the food because you feel so great. Imagine yourself laughing and having a good time, feeling wonderful. Concentrate on this for 10-15 minutes. This will help you feel positive during the party and will help you feel that the food is not the focus of the party, having a good time is.

Make excuses if food is pressed on you
Sometimes you can be pressurised into eating by well meaning (or not so well meaning!) relatives and friends. Saying you are on a diet can often seem to increase the pressure. Why not make a different excuse? Say you have eaten already, that you've had a bit of a tummy bug, that you're going for a meal later than was already booked or that you're feeling a little under the weather. People may feel more inclined to accept what they feel is a genuine reason why you do not feel hungry. If you are at a set meal, decline the starter dish by saying you are saving yourself for your meal course. Alternatively, decline the dessert by saying you are too full.

Minimise calories
If you are stuck with having to eat, try to minimise calories. If you can, eat low calorie. If it is a dinner, go for low calorie options like melon or soup (without the bread and butter!) as starter dishes, chicken, steak or fish with vegetables for main course. Avoid any butter laden potato dishes like sauté or dauphinoise potatoes. Opt for fruit salad type dishes for dessert, or go for meringue carefully avoiding eating too much of the cream that often accompanies them. Try to stick to one treat by either having a starter dish or a dessert rather than both.

If you are attending a buffet, good selections are black olives, cold meats or fish, jacket potatoes (without the butter). Avoid anything with pastry or sauces. If you are at a barbecue, try to stick to plain meats like chicken pieces with salad. You could also eat the hamburger without the bread roll.

If you are attending a family dinner where you cannot choose what you are eating, try to stick to small portions. Use the excuses outlined above, as reasons why you only want a small portion, and make sure you tell the family cook before the food is served.

Keep away from food areas
'Picking' at food is often a problem, so try to socialise and keep away from kitchens and buffet tables. It's far easier to avoid temptation if you can't see or reach the food! Involve yourself in party activities, and dance if there is dancing (and burn off some calories at the same time). Act as if you are the hostess, even if it isn't your party. Everyone will love you for it! Remember that you can enjoy yourself without any food.

Avoid alcohol
Alcohol lowers resolve and is high in calories, so avoid it if you can. Drink plenty of sparkling water, and this will help fill you up too. Tell people you are driving if they try to pressure you into drinking, or tell everyone you are drinking vodka and tonic when it is really just mineral water. If you really want to have a drink, set yourself a calorie limit and try to wait until the food is all cleared away, so it will not affect your resolve.

Make up for it the next day
If all else fails and you overeat and drink, all is not lost. Just try to stop the downward slide that can happen over a number of days. Cut back the next day by having a piece of fruit for breakfast, a portion of salad or a low calorie soup for lunch and a portion of plain grilled chicken or fish with steamed vegetables for your evening meal. This will counteract the excess calories from the day before and get you back on track. Keep your mind on your goal and follow the self-hypnosis tip outlined above. Spend 10-15 minutes the morning after imagining yourself looking fabulous in a new dress or suit. Set your targets on the next party and use our progress chart to get you there.