How to turn down unhealthy food

If you're attempting to lose weight, you know how hard it can be to say no to all the delicious temptations at your favourite restaurant or party. When you're focused on being healthy, turning down food that isn't the best choice can feel impossible at times. However, with these nine strategies and tips, saying no won't be so difficult.

1. "Just Say No!"

When you’re craving a certain type of food, one of your best defenses is simply saying no! When you’re at work or out running errands, it can be difficult to know what’s waiting for you at home. Stock up on healthy snacks in advance.

Prepare meals and snacks ahead of time so they’re readily available when hunger strikes. Meal prep delivery services are great options for those who are looking for meal plans that offer variety and customization.

2) Fake It 'Til You Make It

Sometimes, turning down an unhealthy dish just doesn’t work. The person serving it is so excited about it that you don’t want to rain on their parade and disappoint them. Make them wonder why you aren’t excited about trying a new dish.

If that happens, pretend how interested you are until they leave, then come up with a polite way of passing. For example, that looks amazing! I have my heart set on something else tonight.

3) Plan Ahead of Time What You Will Order

The first step to resisting temptation is planning in advance. If you order your meal for lunch in advance, there’s less of a chance that you’ll get tempted by a coworker’s leftover birthday cake or by an empty fridge.

Have your meals delivered and make sure it includes simple recipes with ingredients you know how to pronounce and easy-to-follow directions.

4) Laugh Off the Junk Food

Many of us know that the best way to avoid eating junk food is simply not to have it around in the first place. By prepping your meals at home and then freezing them, you can ensure that whatever you need is right there waiting for you when hunger strikes or after a particularly long day.

The best part is, these are designed with health and weight loss in mind. Gone are the days of low quality frozen dinners from the supermarket. If you order from one of these companies (and stick with it), you’ll soon find yourself eating healthier meals that taste far better than anything sold in boxes at your local store!

5) Modify Your Environment

The easiest way to change your eating habits is to adjust your environment so you have more control over what you’re eating. For example, if you have some leftover chocolate cake from a work event, don’t just keep it in your fridge.

Instead, put it in a container and store it in another part of your house. Keep leftovers in Tupperware or plastic containers—anything that makes them less visible will help reduce their allure. The same goes for things like soft drinks and candy. As much as possible, keep them out of sight, at least until you really need a snack or are craving something sweet.

6) Instead, Engage in an Alternative Behavior

Turn down an unhealthy item with a take two strategy. Choose two foods—like a handful of almonds and a piece of fruit, or a piece of cheese and some whole-grain crackers. Have one of each at every meal. If you want something sweet after dinner, eat some grapes or strawberries instead of ice cream.

If you want junk food when you’re out on a road trip, stop by McDonald's for some apple juice instead. Each time you say no to junk food, celebrate with your choice of two foods that fit your eating plan and lifestyle choices (this way it won't seem like punishment). Soon enough, you'll start to feel how good it feels to turn down foods that aren't great for your health!

7) Make it a Habit to Get Comfortable

The first step in turning down food is recognising your discomfort with it. A lot of people don’t realise how uncomfortable they feel with food until they begin to explore why. Feeling awkward about saying no, fearing social rejection, and worrying about being judged for your choices are all part of society’s societal stigma around food.

Every day we see food paired with guilt and fear, whether it be a Weight Watchers commercial that makes you feel bad. The media has made our thoughts on food incredibly negative. Even though most people say they know that eating healthy is better than not. It's hard not to get sucked into that negativity when even healthy foods have warnings on them!

8) Seek Out Supportive People and Advice

When you’re trying to lose weight, turning down your favourite foods can be hard. If a friend offers you some of her fries, telling yourself "No thanks" can be incredibly difficult. But if a good friend is also trying to eat healthier, you might feel more comfortable turning down her fries and instead asking for vegetables or dessert.

This isn't about peer pressure—it's about support. People with healthy habits want to see you succeed because they know how challenging it is and are happy that you're making an effort. Think of all those people cheering for your success—and then accept some chips when they offer them! Your body will thank you later.

Conclusion

In short, turning down unhealthy food is just a matter of having some self-control. You’ll be far more likely to stick with your diet and exercise plan if you learn how to say no every once in a while. If you want some healthy alternatives, try chocolate milk for soda, oranges for potato chips, or granola bars for cookies.

Just replace what you’re craving with a healthier option! It’s not as hard as it sounds—you don’t have to deprive yourself. With a little bit of willpower, you can get out of that cycle of unhealthy eating and into one where you eat right and feel great!