How to Say "No" When the Pressure Is On

Have you ever noticed how hard it is to say "no" to foods when your friends and family put the pressure on to eat? It's hard enough to resist temptations without others pushing you to give in!

This is why it is helpful to brainstorm ways to politely turn down your well meaning friends and family. Here are 7 recommendations that just may do the trick!

Food Push #1: "This is your favorite! Hand me your plate."

Stalling Response: "I can't wait to try some in a little bit."

Why stalling works: By not directly turning the food pusher down, they feel that they've won and will drop the subject. Later you may decide that you want a small portion of the offered food, or you may decide to skip it.

Food Push #2: "Try this new dessert I made, you'll love it!"

I'm Stuffed Response: "I wish that I had saved some room, but I'm stuffed."

Why being stuffed works: No one can refute your statement about being full. If your food pusher is persistent then let them know that having one more bite would make you uncomfortably full to the point of pain.

Food Push #3: "I made this dish especially for you. Eat up!"

Diet Restriction Response: "Oh man, that looks good! Too bad I can't eat gluten."

Why having a diet restriction works: Even the pushiest people are likely to back off when they hear you have a diet restriction. The key is to be consistent. If you say that you aren't eating gluten then don't reach for a bread roll.

Food Push #4: Someone puts something on your plate without permission.

Spread It Around Response: Take your fork and spread the unwanted item around your plate to make it look like you took a few bites.

Why spreading it around works: You're not making a scene, and quite frankly, no one is going to notice. When food is put on your plate without your consent you are under no obligation to eat it. Spreading the food around is a simple way to defuse the situation without eating something you didn't want.

Food Push #5: "You are too concerned with dieting."

Thank You For Noticing Response: "Thank you for noticing the healthy changes I've been making. Your support means a lot."

Why saying thank you works: Sure, the dieting comment was probably made passive aggressively, but nothing is stopping you from taking it as a compliment. Seeing you make healthier choices may be intimidating for friends and family, so approach the subject with understanding rather than defensiveness.

Food Push #6: "Here's a bag of leftovers for you to take home!"

Take a Break from Cooking Response: "Thanks, but keep the food so that you can take a break from all the cooking you've been doing."

Why saying they'll get a break from cooking works: Every good host wants to send their guests home with something, but given the option they'd love to have leftovers for themselves as well. Compliment their cooking and let them know that you think they deserve a break over the next few days.

Food Push #7: "We only have this dish once a year – you HAVE to eat some!"

I Want to Live Long Response: "That looks amazing! I'm going to skip it this year so that I can live to see many more years with you."

Why wanting to live long works: Said with good humor, this drives home a serious point. You are watching what you eat so that you will be around for many more years to come to enjoy with your loved ones. No one can deny the importance of this!

By warding off food pushers you'll eat fewer calories and will avoid unwanted weight gain. Remember that exercise is a huge part of the equation when it comes to achieving weight loss and maintaining a healthy weight.

Use these quick tips to avoid overeating when attending social functions with family and friends:

• A large plate of appetizers should be considered a meal. To avoid loading up on appetizers, choose a few of them to nosh on before the main meal. Choose mostly fruits and vegetables, rather than meats, breads, and cheese that tend to fill you up and add calories quickly.
• Survey all of your food options before beginning to eat. Choose a few of your favorites and then fill the rest of your plate with greens.
• Liquid calories count. Stick with only one calorie-filled drink and then switch to water or seltzer.
• Eat a sensible meal before you arrive at the party. This will cut down on party food calories.