practice just saying NO!

hippysprout

amusedmonkey wrote: »

I never "just say no". A reasonless "no" for the sake of it would never fly with me. I say "later", "there are better choices for my goals today", "I don't want it enough today", "I'd rather have X today", "I don't like it enough"...etc.

Today I said "I've already had 4 pieces of fruit and having this would cut into my protein allowance" to an apple.

Well said. I think most people generally have good reasons for their "no"s.

In the spirit of this thread, I just said "no" to some offered ice cream. "No" of the "later" variety, since I plan to have some ice cream tonight after I work out.

jennifer_417

Pretty much anything that doesn't include studying for finals, at least today.

jennifer_417

kraft_kris wrote: »

Can I say no to saying no?

No.

Slowfaster

ncfitbit wrote: »

Great thread! I'm finally learning the skill of saying no. (If you haven't read Judith Beck's Diet Solution book. it's worth reading. It's not a subsitute for MFP, but works well alongside it, especially if you think you struggle with emotional eating), The thing that has helped me most is learning that what is most difficult about saying no to a craving (or whatever is not on your plan for the day) is the tension created by the the indecision. Should I eat this cookie or this ice cream or not? We can go back and forth for a while and that creates an unpleasant tension which is reduced when you give in and eat whatever it is. BUT, and here's the awesome thing, you can also reduce tension simply by just saying "no" and sticking to your plan. I didn't believe it would work at first. I thought it was too simplistic, but it really does work, especially the more and more you practice it. Knowing that the tension will diminish as soon you say "no" makes it easier and easier and also gives you added incentive not to give in (because then next time you might not believe yourself!) Anyway, it feels awesome to know I can be around any food and know that I will not give in just because I had the thought to eat it.

Thank you, that's so interesting! I just realized that's the thing that's working for me about the 6/18 timed fasting I've been doing this past year. I know I would probably be losing at about the same rate if I spread my calories over the whole day, but knowing I can't have anything at all after 6 P.M has taken that evening tension away where I used to agonize over what snacks I would have in front of the TV.

mekelly

I said no to a big office lunch in a local cafe and went for a walk instead

makkimakki2018

blessedwith3boys

This morning I said no to my husband's cooking. I went on the treadmill while he ate and watched a food program! Oh my gosh calories galore! I will make my own breakfast later on with a reasonable amount of calories.