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

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.

Sounds like you should arrive late for the parties after the cake is served. You need will power. Tell the host you are on a strict diet and a lot of them will understand. I sometimes ask for a piece of cake without the icing. The host just cuts the icing off. Of course being a diabetic helps them realize I can't have it. Is a 500 calorie piece of cake worth it. You don't want to end up like me on insulin.

If you worry about the feelings of the person who made the treat, really stop to consider that. How disappointed is that person likely to be if you do not eat the treats? How will that disappointment compare to the other disappointments in that person's life? How long is that person likely to experience that feeling of disappointment that you did not try the homemade-with-pride treat?

Then stop to consider your own feelings after you've eaten the treats at these types of events. Are you likely to feel disappointed if you eat unplanned for treats at work? How long are you likely to feel disappointed for not sticking to your plan? How much will eating the treats interfere with your ability to achieve your goals? Will eating the treats help build up your confidence and pride in being able to follow your plan to become healthier? How would not achieving your goals impact your present and future health?

Which is more important to you - protecting the feelings of the person who made the treat or taking the action necessary to make sure you achieve your goals?

Then make a plan now about how to handle this type of situation. What will you think/say/do if someone offers you a treat? How will you handle any food pushers you might encounter? Is there something else you can focus on at these events to help you stick to your plan? Are you required to attend every event, or is it possible to be selective in which ones you go to? The more detailed and specific your plan is, the better your chance at success.

These types of situations come up often for you, so it is important that you develop the skills and the confidence in yourself that is needed to handle them well. Focus on the feelings you have after the event when you resist eating the treats. Do you regret not eating the treat, or do you feel pride in your ability to stick to your plan? If you don't resist the treats, examine the event carefully to figure out why you weren't able to stick to your plan, and come up with a way to handle that circumstance in the future.

The more practice you get handling these situations successfully, the more confidence you will have in your ability to handle challenging situations in the future. While making a thoughtful decision to include a treat in your diet on occasion can be a good thing, doing it in an impulsive way frequently will definitely impede your ability to achieve your goals.