Navigating the Discomfort of Saying "No" to Food
Hello!
Today, I want to talk about managing the discomfort of saying "no" as you reintroduce food boundaries and structure.
Saying "no" can feel uncomfortable, so, let's talk about it!
First and foremost, expect, anticipate, and normalize that you’ll want more.
Expect that after one or two cookies, you’ll probably crave a few more. 🍪🍪🍪🍪
Normalize the feelings of wanting more.
Certain foods are designed to make us want more.
But it’s about learning and practicing how to say no, and sitting with the disappointment of that, while still wanting more.
If you want to be the person who has 2 cookies and then stops, you’ll probably have to sit with the uncomfortable feelings that comes along with wanting more.
Making choices that respect your body and align with your goals isn’t always easy… And that goes way beyond food choices.
There’s lots of things that feel hard and uncomfortable, but that doesn’t mean we shouldn’t do them.
Hyper-palatable foods (cookies, chips, Halloween candy) are always going to be delicious… So, deciding to stop when you still want more of that tasty-tasty treat will feel hard and disappointing.
But, think about how good you’ll feel for the rest of your day when you show your body respect When you made a hard (but thoughtful) decision.
1. Start with Micro 'Nos': Don't overwhelm yourself by completely overhauling your diet overnight. Instead, identify one or two areas where you'd like to add structure. Maybe it's saying "no" to afternoon sugary snacks and opting for a high-protein snack instead.
2. Consistency is Key🔑: Be steadfast in your commitment to these new food boundaries. It's the daily, small "nos" that lead to significant change over time.
3. Embrace Discomfort: When reintroducing "nos," recognize that discomfort is a natural part of the process. It's your mind and body adjusting to a new way of eating.
4. Gradual Expansion: Once you've mastered saying "no" to sugary snacks in the afternoon, you can move on to another area, like portion control during dinner.
5. Learn from 'Nos': If you slip up and say "yes" to something you'd decided to say "no" to, view it as an opportunity to understand your triggers and refine your strategy. Notice how you dealt with it: Self-compassion or Harsh Self-Criticism?
6. Patience and Self-Compassion: Lastly, be patient with yourself. Habit change, just like adjusting your food choices, takes time. Be kind and self-compassionate throughout the process.
✨Remember: Expecting, normalizing, and accepting that feeling of wanting more IS what makes it possible to stop.
Take a moment and picture how good you'll feel for the rest of your day when you make a thoughtful decision, even when it's a hard one.
Sending strength, encouragement, and hard but helpful 'nos',
Alicia