Trying to lose weight can put anyone into a panic — that's for sure. So here are some of the more common issues that come up while fighting the battle of the bulge, along with some helpful tips.

I JUST PIGGED OUT

Congratulations — you're human. We all make mistakes, and "pigging out" is not a failure. It's just a temporary setback you can overcome. All is not lost. A slip doesn't have to become a fall, nor does a lapse have to become a relapse.

Overdoing it for one meal or even for a day or two will not undo all your hard work. The first thing you need to do is get back in gear. Come up with a Relapse Prevention Plan: Think in advance about situations and obstacles that might cause brief breakdowns, such as eating a junk food, going out to dinner or visiting relatives, and come up with strategies to avoid the slip-up, as well as a plan of action to follow if you actually do slip up. Follow these tips:

1. Plan the rest of your day accordingly. Do NOT skip meals, but have a lighter dinner (and lunch, too, if you haven't eaten lunch yet). A bowl of cereal and skim milk works well (measure your portion so you're not having hundreds of extra calories), as does a low- or no-fat yogurt with fruit, a big salad, a baked potato with broccoli, or even a sandwich on whole-grain bread.

2. Fit in an extra 20 to 30 minutes of exercise today and tomorrow. This will give you a head start as you get back on track.

3. Think about what may have gone wrong. Did you let yourself get too hungry? Were you filling an emotional need? Was the food sitting right in front of you, tempting you even though you weren't hungry? The more you learn about WHY you slip up, the better you can prevent it.

Also, keep in mind that if you have frequent "pig outs" there is probably something about your diet plan that needs adjusting. Dietary consistency, not taking breaks or needing the occasional pig out, is important for long-term success. Ask yourself if your diet is too restrictive. If so, make the necessary adjustments.

I'M HAVING A VERY STRESSFUL WEEK

It's been one of those weeks, hasn't it? Everyone's been getting on your nerves, you have a hundred things you need to take care of, and it just doesn't seem like there are enough hours in the day — I can relate.

It's OK to have a bit of stress, but too much can create problems. In fact, a Finnish study reported in Psychosomatic Medicine found a direct association between work stress and excess weight. You might want to try a few relaxation techniques — maybe even take a "staycation."

Instead of eating, practice deep breathing, call a friend to vent, listen to relaxing music or get physical activity. Exercise causes your body to release endorphins, which can give you a "natural high." Laugh more by renting funny movies or even a TV series you've never seen. Get more sleep — research shows that sleep keeps weight off and reduces disease.

I CAN'T CONTROL MYSELF WHEN I START EATING

Many people struggle with this. First of all, don't be a Diet Hero who resists temptation. Remove unhealthy foods out of the house. Eat slower, appreciate your food and allow at least 20 minutes for your brain to receive the message that your stomach is full.

1. Brush your teeth. It can work as a reminder that eating is over and give you a sense of completion. Also, you might not want to give up that fresh-brushed feeling by eating junk food.

2. Drink a big glass of water or have a cup of green tea to fill up. Many times we mistake thirst for hunger. This will help you determine if you're really hungry.

3. Eat large quantities of steamed green veggies with salt, pepper and fresh garlic. Nothing like a nice dose of low-calorie, high-nutrient vegetables.

4. Throw the food away. Sometimes just tossing the food helps. I realize that this can be a waste of food, but drastic times sometimes call for drastic measures.

5. Control your portions: use smaller plates; never eat directly from the container bag or box and pre-package healthy portions in advance.

Charles Stuart Platkin is a nutrition and public-health advocate, and author of "Breaking the FAT Pattern" (Plume, 2006). Sign up for the free Diet Detective newsletter at www.dietdetective.com.