Tips to Politely Refuse Extra Food Calories from Family & Friends

Are you like many who find it difficult to avoid "Food Pushers"?  You know who we're talking about, those family and friends of yours who always seem to tempt you with something mouth watering.  Have you ever considered that there just might be a polite way to refuse those needless calories?  We are here to help with a couple of ideas!

If you've come across the following statements see below for some tips to come away from them successfully:

A. "Come one, a tiny piece of pastry won't ruin your diet."
B. "It's a special occasion, it's ok to indulge a bit."
C. "You only live once!"
D. All of the above.

 

Most of us find it extremely hard to confront "food pushers" because we don't want to offend them, or come across as someone who is no fun - especially during special occasions.

Here's what you can do:

1. Prepare in advance for scenarios where you know "food pushers" will likely dwell.  Next, think about each situation's dynamic.  For example, if you're meeting up with a close friend you may feel more comfortable speaking to them about your new healthy habits. However, if you're meeting up with co-workers for happy hour you may need a clever response.  When that's the case try to use some humor which tends to diffuse the situation.  You can also politely decline and deflect to change the topic of conversation.  

2. When spending time with "food pushers" who offer you calorie-laden food and beverage as a sign of affection try to turn things around by letting them know what they can do for you instead.  For example, when offered a piece of chocolate cake, you could say, "I'm actually craving some fruit right now, do you have any fruit for me?"

3. When you need to be straightforward about saying no, make sure it's a positive statement.  So, say you're offered something decadent for dessert, you could respond with, "My favorite dessert right now is a nice cup of coffee or tea." 

How do you deal with the food pushers?

Reference:  Fooducate, Daily Tip - Novemer 25, 2015, 3 Ways to Politely Refuse Needless Calories from Friends and Family
 

Mindful Eating

Mindful Eating

Here are some tips for applying the principles of mindful eating to your life:

• Drink plenty of water. Drinking water before a meal will help you feel full sooner and avoid overeating. Drinking water after a meal may keep you from going back for seconds.
• Listen to your body. Rather than eating because it’s mealtime, wait until you actually feel hungry to eat. Also, stop eating as soon as you stop feeling hungry, not when you feel full.
• Take small bites. When you take large bites, less of the food ends up on your tongue and you deprive yourself of the chance to savor and enjoy it, which often leads to overeating.
• Avoid distractions. Watching TV or using the computer while you eat takes your attention off your eating and encourages mindless eating. However, engaging in conversation with a friend or family member can slow down your eating and put you back in control. You may want to try eating with chopsticks or with your non-dominant hand to force yourself to slow down and think about your eating!
• Focus on the food. Pay close attention to the way your food tastes, smells, and feels in your mouth. If you’re eating food that you didn’t prepare yourself, try and guess what flavors or spices you taste. You’ll find that this may help you enjoy your food more so that you need less of it to feel satisfied.