how do you say NO to delicious food in the moment?

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.

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.

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.

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.

I like the mint gum deflection. Great strategy @Lounmoun .

That's probably my hardest issue. I prep & plan great meals, pre log most days, plan ahead for family gatherings and most of the time I'm in my little home/work/gym bubble doing my own thing just happy as a clam. But I still have a hard time saying 'no' to those spontaneous 'party-in-my-mouth!' opportunities. I'm a school sub so i'm often just walking through the teachers lounge at the end of the day & suddenly there's baby shower cake or retirement pizza & an offer to join the well wishers and I still feel like I say yes more than I probably should! It's not like it's really holding me back in any significant way; I just don't like feeling out of control. Potluck or cocktail style parties are hard this way too. Luckily for me I lead a pretty quiet life most of the time... Otherwise I'd be one fat politician or diplomat. LOL

CalorieCountChocula wrote: »

Jbell0213 wrote: »

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.

Believe me I have no problem walking away. It's called willpower. Thank you.

I have a new for me line "No thanks I can't eat that right now". I received a recent diabetes diagnosis and it has sure helped me saying no.

I find that pre-logging actually helps me fit in unexpected treats. Generally I plan out everything I'm going to eat Monday to Friday on Sunday night. I tend to eat smaller meals and lots of snacks throughout the day. I usually have something small at 2:30pm and then also at 3:30pm. If a delicious baked good enters my office and it's something I want, I will just skip my 2 snacks and eat the treat. At my work we have birthday cake once a month, always on a Thursday in the middle of the month. I plan ahead that day and eat smaller/less snacks. But in my department we also do individual cakes, sometimes we get an email heads-up about them and other times I'll hear a commotion and suddenly there's 10 people and a cake next to me. Usually a slice of cake is way more calories than the two snacks I had planned, but I just make sure I work out that night and shrug it off. I have a sweet tooth and love cake so I'm not going to go the rest of my life not eating it. I will say though that I am in maintenance so I have more calories to play with than those losing.