Learn to Say “No” this November
Another holiday season has arrived and you know what that means! It means it’s much easier to lose sight of your goals and stop working on your diet.If you’re working hard to lose weight the rest of the year it’s a huge waste to throw it all away for just a few months! The good news? You have control over what and how much you consume!
November is the perfect time to learn to say “No.” Here are a few strategies to help you get started.
Say NO to Large Plates
November is the month of thankfulness, lots of cooking, and piling too much on our plates. It can be easy to focus on fattening, high-calorie foods at holiday parties or family gatherings. Some people (you may be one of them) think that if they skip breakfast and lunch, they will be able to indulge more at holiday dinners without exceeding their calorie limit for the day. First off, forgoing food isn’t healthy and secondly, it can actually lead to weight gain. Make sure you don’t skip meals to “save calories.” This will only lead to over eating. When you’re getting ready to sit down and eat grab a smaller plate. Using a smaller plate can trick your mind into feeling full without overeating. Don’t inhale what you have in front of you. Eat slowly and savor each bite. It takes about twenty minutes for your brain to realize you’re full. Fill half your plate with fruits and vegetables so you will have less room for unhealthy food. Most importantly, listen to your body! If you have to unbutton your pants, clearly, it’s too late.
Say NO to Extra Calories
We all know someone that finishes Thanksgiving dinner with a slice of pumpkin, apple, chocolate, or pecan pie. Yes, there’s whipped cream on there, too! No one needs pie; that’s what makes it so great! Just remember, traditionally prepared pecan pie has about 550 calories. With ½ cup vanilla ice cream, the calories go up to 700. That’s 35% of your recommended daily calories just for dessert. You can have a piece of pie, just don’t overdo it.
Say NO to Holiday Drinks
Nothing says “it’s the holidays” quite like a creamy cup of eggnog, but before you reach for that glass of cheer, take note. Many holiday drinks, particularly those like eggnog and specialty coffee drinks with added cream and syrups, can contain more calories than a typical dessert. In fact, some holiday cocktails can have over 500 calories which can well exceed the calorie count of a slice of cake or a large cookie!
Liquid calories don’t provide the same satiety as solid food. This means that even though you may have consumed a lot of calories from a holiday drink, you might still eat as much food as you would have if you hadn’t had it at all.
Say NO to Skipped Workouts
It’s cold out there! Too cold to go outside and exercise. Trust me, I understand. I hate the cold! Thankfully most of us have vehicles and in those vehicles is heat. Take a trip over to your local gym and get a membership. You will meet like-minded gym patrons with similar fitness goals and they can help keep you motivated throughout the winter months!
Remember, nothing will prevent you from reaching your fitness goals faster than skipping out on the gym. Think of your workouts as important meetings you’ve scheduled with yourself. Bosses don’t cancel.
Say NO to Last-Minute Commitments
While this time of year is full of magic and memories, it can also be exhausting both mentally and physically. There’s nothing wrong with wanting to do it all, but you have to remember that it’s okay to respectfully decline last-minute commitments. People have different relationships with obligations this time of year, so if you need to switch off for a bit, give yourself permission to do so. It is important that you prioritize your time and energy to avoid burning out. Oftentimes, it’s enough to just say “thanks so much for asking but unfortunately I won’t be able to make it.” Saying no might be the best gift to yourself of them all.
Say NO to the Doggie Bag
We all have those friends or relatives who are “food pushers.” They have their “signature” dish that you can’t refuse or no matter how many times you say no they will continue to present you with more and more food options. I understand that it’s not easy to turn someone down when they’re offering you kindness. You most certainly don’t want to be rude or hurt anyone’s feelings. Here’s the thing though. Your commitment to your health and your goals has to be a priority if you want to succeed. Sure, some people might get a little upset with you, but they will get over it. It’s more important that you don’t throw away all of your hard work.
Here are 10 Polite Ways to Say “No”
- I wish there were two of me…but I won’t be able to be there.
- This season isn’t a great time for me. Can we get together after the holidays instead?
- You’re so kind to think of me, but I can’t.
- I’m unable to attend. I hope it’s a blast though. Can’t wait to hear all about it!
- I appreciate the invitation, but I am completely booked.
- Unfortunately, I’ve committed to something else already.
- I appreciate the offer, but I can’t.
- I won’t be able to make it. Thank you for the invitation though!
- I’m flattered you considered me, but unfortunately, I’ll have to pass this time.
- Thanks for the offer, but I can’t.
In Conclusion:
Can you have your “holiday” cake and eat it too? I think so. You just need to focus on developing and maintaining healthy habits during the holiday season and throughout the year.
Yes, the holidays only come once a year, but they do come every year. You can still enjoy family, friends, food, and even the dessert table. Just do so in moderation. You matter and your health should, too. Good luck to you.
I have been a personal trainer for over twenty years and I absolutely love what I do. I honestly feel that I have one of the best jobs out there! The most rewarding part of my profession is helping one of my clients succeed at reaching their personal fitness goals. Making a difference in someone’s life makes it all worthwhile. I am currently certified by the National Sports Conditioning Association, Apex Fitness Group, and the International Sports Science Association.
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