Once a week, I have a treat. I eat a meal that I put in fitday. It's easy to recall all of the meal from 'recent foods' because I have it once a week and I have the same meal every single week! I don't vary it one iota. It's all the carby, fatty, salty stuff I love on one plate. I trim a little bit (on the sauces) but not much.
The rest of the week, I don't treat. There are no surprises. Even if we eat in a restaurant on another night, I eat carefully, then. Broccoli. Seafood. Light dressing on a salad.
But that one night when I have my treat meal, my classic treat meal, it's always the same meal. Whenever I think I'm 'deprived' on my diet, I remember that. The day of the week comes, I have that meal, and I know that I CAN have that. It's already been figured into my fitday food log. It's not going to be repeated. There are not going to be other 'treats' - oh, wait, yeah, sure, there will be, when that next day of the week comes around.
This kind of compulsive 'treat' night puts my diet in perspective. First of all, I'm eating x,y, and z. Always the same amount, the same night, but, hey, I'm eating x,y, and z, aren't I? It hasn't blown my diet apart yet. I never blame a quarter of a pound gain on that meal. I blame it on the peanut butter I've started to slather on bread for a PB&J!
I won't give up the x,y,and z treat on that one weekly trip to a certain restaurant. It doesn't add up to even 900 calories, total, for the meal. In the context of the rest of my eating, it's wildly extravagant. Yet, it works for me because it keeps me on my diet.
The message of WW: there are no foods you have to give up. You have to learn moderation in order to live with a healthier, slimmer body. My one night a week treat is my solution to feeling deprived or that I can't bear to never eat x,y, and z again!