How often do you say no?

I think about food way too much. I try to stop and ask myself 'why' first. Usually it's boredom more than hunger. I have two fall-back plans; 1) find something to keep me busy until I'm actually hungry, or 2) if I really just want to snack I'll give myself a goal to accomplish first. For example; finish X project and then I'll have a small snack. Usually by the time I've completed said project I've forgotten all about my craving. To answer your question of does it get easier... yes and no. On busy days, I can go all day without thinking about food until I realize I've missed my preferred mealtime. On days when I don't have much to do it's a continual challenge.

I've also learned that if I'm really craving something very specific, it's best to just have a moderate portion of that item and satisfy the craving rather than deprive myself or waste calories on unfulfilling substitutes.

In the beginning I had to say no all the time. Especially since my office is awash in home-baked cakes and cookies. I forget where I read it (probably here) but someone had great advice: if you're going to use your precious calories on something decadent, make sure it counts. Don't blow calories on a bag of chips-ahoy, use it on Godiva.

I found the nos became less and less as my stomach got physically smaller and I couldn't put as much food in it. The willpower gets strained if I take a break and my body gets used to eating a regular number of calories as opposed to a deficiency.

I agree with just4nessa- determining if you're hungry because you're hungry or hungry because you're bored is a good first step. Drink a glass of water and do something else for a bit. A good rule of thumb: if you've eaten in the past couple hours, you're probably not actually hungry.

Good luck! In my experience, it does get better.

Occasionally.
























Lol.

Just yesterday I tried changing my 'no' to a 'you can' and actually it really helped this.

I went to Mum's for dinner and I TOOK the dessert, Chocolate Torte and immediately the war started in my head "I want, no you can't, but i waaaant, no, I'll start tomorrow, no you started today, just a little piece, nooooooo, a treat is ok.." (that's my brain literally)

And then I tried ok, its 428 calories a slice, and if you want it you can have it. Ok, you can.... if you want?

Suddenly my brain was like, well I do want that taste, but actually I dont want those calories, and I really want to fit my wedding dress.

And it was easy to say no, because I completely had the choice to say yes if I really wanted it, but I didn't.

Disclaimer: I realise I sound a bit crazy here, but seriously it worked!!

Honestly, no. Because I make room for the food that I love in my life -- even if that's ice cream, or chocolate, or half a pizza.

It also sounds like you seem to have this problem a specific time of the day (Ex. watching tv in the evening after work). Rather than have to constantly tell yourself no, why not set aside some calories for the night time so that you can have a snack of some sort? I always leave 200-300 calories at the end of the day because I know I'm an evening snacker.

There's always going to be temptations, and they will be much more manageable if you can find ways to make it work for you. Good luck!