Practice responding to common scenarios. Below are sample responses to a few statements and situations.

“One piece of chocolate cake won’t hurt you.”

You’re right, but a whole cake of pieces will! Since I’m not eating chocolate cake as often, I’ll enjoy a couple of bites with you. -OR-  I’m not eating chocolate cake as often. I’ll have a piece another time.

“I made it just for you.”

Wow, I really appreciate you thinking of me! I’m cutting back on how much I eat that treat right now. Can I have just a taste?

“What’s the matter? Don’t you like it?”

I am enjoying it, but since I’m changing how I eat, I’m eating the amount that’s just right for me.

“You’ve been on every diet there is. This one won’t work either.”

I appreciate your concern for my success, but this time my goal is a healthy lifestyle change and the weight loss is secondary. I’m doing things differently this time.

Someone takes you on a “surprise” trip to the ice cream parlor.

What a surprise! I’m going to enjoy a kiddie-size ice cream. Next time, maybe we could go for a walk, go someplace different, etc.

Someone asks you to do something during planned physical activity time.

Thanks for the invite, but I have plans to go to the gym today. How about we take a look at our schedules and find a time that works for both of us to do something in the future. Or, would you like to join me?

You look great! You don’t need to change anything you’re doing!

Thanks for the compliment! But, I want to look and FEEL my best so it’s important for me to keep implementing healthier lifestyle choices for myself.