how do you say NO to delicious food in the moment?
gogigi333
Posts: 25 Member
My basic diet is very healthy. I do not buy junk food for home. But it seems at least twice a week there is a birthday or party or holiday or other occasion with delicious desserts. Not store bought crap, but homemade with pride by the giver. And I find it so hard to say NO in the moment. And I am not ladylike with just a bite, but usually have seconds, or more. I would love to hear any tips or tricks to say NO in the face of high sugar treats. It really ruins my diet.
THANK YOU
THANK YOU
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Replies
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I won't deprive myself, I would just have a small piece of something.0
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I won't deprive myself, I would just have a small piece of something.
Sounds great on paper and this is the stock feel good answer but if your day well planned out is this really always the answer, especially if it's something frequently like office parties, etc. And where do you draw the line? There are basically 9 billion reasons to eat and everything is an occasion these days. At some point you just need to draw a line in the sand and not stray from your plan because you've decided not to.0 -
That's a pretty exciting life - twice a week birthdays and/or parties!
If you think you can manage a little bit then you can always make a request for a very very small piece, or half a piece. Eat that and then walk away.
If you have a significant other/family member you can sometimes split desserts. I make my boyfriend do this all the time. That way I get a little bit, and don't feel inclined to finish the entire thing.
I also keep baggies and the like on hand at work so if I have a dessert I cut it in half and put half in a bag and put it away so that I only have a small portion.
Lastly, if you don't think you have the willpower to have a little bit and walk away you will have to build up confidence saying "that looks delicious, but I will have to pass on that dessert" and walk away. At my office I always keep some healthier snacks around - I have some grapes, I do have little 100 calorie chocolate pudding cups, and I bring a single piece of chocolate from home each day. It's hard - I stared a cheese pizza in the face the other day, and a box of cookies yesterday, but I just politely decline - remind myself that I'm working for my health and happiness then eat my little baggy of grapes.
P.S. It does get easier with time being able to say no to the overwhelming amount of cookies and cakes there are out in the world. Best of luck!0 -
Knowing that 1) I've eaten it before and 2) it will always be there again if I don't eat unit today.0
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I just look up the calorie count in everything and that usually makes me not want to eat it.
Today someone brought Girl Scout cookies into work, and offered them to everyone. I looked up that 2 Girl Scout (Lemonades) cookies have 150 calories. Are those 2 cookies worth giving up a portion of my dinner later? Probably not.
I also usually say, "I'm good right now," if someone offers me something. It's not a outright no so they don't feel bad or ask me why, they usually just assume I'll get one later and drop it. I do that when I'm out with friends and not planning to drink. If I say I'm not drinking, I get annoying questions. If I say "I'm good right now," they just assume I'll grab a drink later or have a drink from earlier.0 -
If it were that often, I would just say no. Walk away and find something to keep you busy.0
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Just like how you get to the Met: "Practice, man. Practice."0
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COMPLIMENT it. Take a picture of it. I pat my tummy and whisper to the host or maker that I'm on a diet. Then talk to yourself. How important are your goals? If all else fails, imagine it's full of salt, grit, mold, bugs, etc. I'm one slice of pie away from my highest weight.0
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At my work, people tend to do the cake thing in the morning and I just really can't do cake in the morning...like the whole notion of eating a desert item for breakfast goes against everything my parents taught me growing up and really, I don't feel right the rest of the day. Admittedly, I get a little judgey too...watching people eat cake for breakfast...
If it really looks good and it's homemade and I want some, I'll usually have a small piece for desert after my lunch...I just can't do cake first thing in the morning...gross.
My co-workers don't pay me too much mind anymore...I've been at this for about 3.5 years now...there was a time when some people would get a little "offended"...but I was pretty honest and just said I can't eat cake two or three times per week and accomplish what I want to accomplish.0 -
Say no.0
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Just say no thanks. There are enough people watching their intake of that kind of stuff nobody should be offended.0
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My daily calories are like my bank account. I figure if I have enough to cover this "purchase." If I don't, I can't afford it so don't "buy" it. Maybe save up for something special.
Once in a while I'll splurge and go over but I usually don't. Anything I get in the short term isn't worth it in the long term.0 -
I gave a somewhat flippant response above, but let me give a more concrete piece of advice. Usually I'm not someone to go in for "tips", but here's one that did seem to work for me.
Start saying, and thinking to yourself, "I don't eat a lot of XXX" or "I'm not a big YYY person." I know this sounds silly, but it is something I still do. It doesn't rule out eating XXX or YYY sometimes, but it takes it a little out of the "every day" realm.
Today we had donuts at work. I cut off about an inch of a Long John and had that as a little snack. Fat Jruzer couldn't imagine doing that. It gets easier as you do it more often.
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I gave a somewhat flippant response above, but let me give a more concrete piece of advice. Usually I'm not someone to go in for "tips", but here's one that did seem to work for me.
Start saying, and thinking to yourself, "I don't eat a lot of XXX" or "I'm not a big YYY person." I know this sounds silly, but it is something I still do. It doesn't rule out eating XXX or YYY sometimes, but it takes it a little out of the "every day" realm.
Today we had donuts at work. I cut off about an inch of a Long John and had that as a little snack. Fat Jruzer couldn't imagine doing that. It gets easier as you do it more often.
I will also tell this to others and it usually works well...0 -
I also usually say, "I'm good right now," if someone offers me something. It's not a outright no so they don't feel bad or ask me why, they usually just assume I'll get one later and drop it. I do that when I'm out with friends and not planning to drink. If I say I'm not drinking, I get annoying questions. If I say "I'm good right now," they just assume I'll grab a drink later or have a drink from earlier.Start saying, and thinking to yourself, "I don't eat a lot of XXX" or "I'm not a big YYY person." I know this sounds silly, but it is something I still do. It doesn't rule out eating XXX or YYY sometimes, but it takes it a little out of the "every day" realm.
I like these! I'll be sure to use them when talking to others! Thanks!0 -
I think you really have to do the mental math as well. You know, the discussion about will having some of this very tempting and probably delicious food really move me closer to my goals of losing weight, or how far back will I allow myself to go in reaching my goal if I decide to have some of this very tempting and probably delicious food. Or will it be the discussion around can I fit this into my calorie allotment and feel no guilt or shame or uncomfortable feelings that make me feel as if I have failed some important test if I do have some of the very tempting and probably delicious food. Or will it be the internal self talk about how you get more satisfaction and pride from overcoming the very tempting and probably very delicious food, or how you are making progress toward disallowing food to control your emotions and behaviour? Or why would I allow my politeness toward another person overshadow my considerations for myself?
All these things and more have gone through my mind as I make these critical decision. Do what is right for you.0 -
If you do want a piece, keep peppermints on hand. Eat one piece, or a half piece, then pop a peppermint in your mouth. It will clean the sweet taste away and help you not go back for that second piece. Helps me. For me, sweet food tastes that linger in my mouth make me want more, so... cut the sweet with mint!0
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OP I think the main point of your question was learning HOW to say "no" when someone directly offers you or hands you a dessert. Or if it's just sitting out all day. First, use the other posters examples and formulate practiced answers in your head so that you have them ready "in the heat of the moment" as you say.
Take a moment, take a deep breath and ask yourself how you will feel after you eat whatever it is that is available that day. Worth it? Take the time to decide first. Taking control of the situation and of the food will make you feel more empowered overall. Keep working at it. It takes practice.
Also, teach yourself that you do NOT have to eat food simply because it is available. If you are hungry and you would be eating at that time then partake of whatever you truly enjoy, but not just for the sake of eating food that is out or handed to you.0 -
Tonight has a great example. ILs are cooking a pepperoni pizza for their supper and will offer some to me. I might take a slice to have for lunch tomorrow or just not have any at all.0 -
Also, teach yourself that you do NOT have to eat food simply because it is available. If you are hungry and you would be eating at that time then partake of whatever you truly enjoy, but not just for the sake of eating food that is out or handed to you.
Yes yes YES! This was a huge change in mindset for me.0 -
I treat everything as if it's not mine if I didn't plan it into my day. If I know I have an awesome bowl of chili ready for me that will fill me up for hours, I'm not going to swap that for a slice of pizza that will leave me wanting more shortly.0
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Physically turn around and walk away. I always have a snack with me - fruit or Greek yogurt or protein bar. After a while, the mediocre flavors of added sugar and whatnot just aren't that appealing, nor are they worth the calories nor how they make me feel bloated and sluggish.
I do have a hard time resisting peanut butter-type desserts...like chocolate pb bars or cookies...mmm.....so I'll have a small one (or half of one!) and run away with it like a squirrel stashing a nut.0 -
For me it really depends on my mood and what it is. If it's not something I've particularly been wanting lately, it will be easier to say no. Like, sometimes I want a donut and sometimes I want cake, but if something else is offered, I'm just telling myself that I'd rather save the calories for the next time/when what I really want is offered.
Another thing is to always plan a tasty dinner you really look forward to... it's easier to say no when you're trying to save calories for that special dinner.
I'm impressed though, special occasions twice a week with homemade stuff... must be nice where you live, lol. I'm the only person I know who actually bothered to make homemade cake out of the last 20 birthday parties I've been to.0 -
If you want one just have a small slice, piece whatever. If your calories are all planned out and you don't want one avoid the area. I work in the hospitality and guest service field, we have a bakery at work, and they are constantly setting out day old donuts and various baked treats. Sometimes I have a donut or piece of cake, sometimes I cut one in half, sometimes I ignore it. Just depends on what I can fit into my goals for that day, don't let food rule you, you rule yourself.0
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NO. NO NO. NO NO NO. I can't see you. no. no no. no no no. OK, one slice. From the middle. With the icing scraped off. Find someone to talk to about something other than cake.
Edited to add: log it.0 -
I have binge eating disorder and sweets are my trigger, so I can't do the whole "in moderation" "just log it" thing. I literally have to avoid it.
My thoughts- just stay as far away from it as you can. If it's in the breakroom, keep your lunch in your office or somewhere else so you don't have to go in that room at all.
Another trick I have (again, I have food issues) is to completely dispose of something that I don't want to eat. My boss is notorious for bringing me chocolate bars, just to be kind, and if I do not feel that I can eat it responsibly (I'm getting better with binging cravings these days) then I will dispose of it in a permanent way. I've definitely flushed chocolate bars down the toilet, for example. Sounds silly, but if I just put it in my trash can in my office, there's no promise that a binge won't cause me to stoop down to the level of digging it back out.
Additionally, when people offer you food, just say "no thank you". If they persist, repeat yourself and literally walk away to remove yourself from the person and the food.
Again, these tips may sound extreme for those with a "normal" relationship with food, but my relationship is definitely not normal, so this is how I have to deal. It's a daily struggle.0 -
I pre-log my food and reserve 200-300 calories for snacks every day.
Dh brought home some doughnuts today that were not in my plan. They looked good so I ate one and entered it in my diary and deleted one of the snacks I had pre-logged but had not eaten yet. I'm not going to eat more doughnuts just because they are there. It didn't ruin anything.
If I don't want to snack I pop a piece of mint gum in my mouth.0 -
I decide if I want the food enough to either skip out on something else later (glass of wine, part of dinner, etc.) OR if I am willing to add extra cardio that day.
If I don't want it bad enough to do one of those two, I just walk away. If I do, I am giving up something later.
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My basic diet is very healthy. I do not buy junk food for home. But it seems at least twice a week there is a birthday or party or holiday or other occasion with delicious desserts. Not store bought crap, but homemade with pride by the giver. And I find it so hard to say NO in the moment. And I am not ladylike with just a bite, but usually have seconds, or more. I would love to hear any tips or tricks to say NO in the face of high sugar treats. It really ruins my diet.
THANK YOU
No, thanks.0
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