A festive time filled with gatherings, traditions, and (let’s be honest) allll the delicious food and drinks.
If you love celebrating but also want to stay on track with your healthy habits, this time of year can get tricky—especially when faced with the infamous food pushers.
You know the ones: those well-meaning friends and family who insist you “just have one more slice” or question why you’re skipping seconds. Suddenly, you’re defending your plate of veggies like it’s a crime against mashed potatoes and stuffing.
And while their hearts are in the right place (and yes, the holidays come but once a year), you’d rather avoid the post-feast food coma and the Black Friday hangover.
So, how do you politely—but confidently—get loved ones to respect your choices without starting World War III at the dinner table?
How do you turn down Aunt Sally’s famous pumpkin pie or tell your buddy you’ve had enough Christmas Ales without feeling guilty?
Setting boundaries isn’t easy. It can feel awkward, uncomfortable, and sometimes even selfish. But here’s the truth: it’s one of the most important ways to honor your goals and yourself.
In this blog, you’ll learn:
- 6 simple strategies to set boundaries
- How to master the art of saying “no”—with confidence and kindness
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6 STRATEGIES FOR SETTING BOUNDARIES
If saying “No” doesn’t come easy or without guilt, you are not alone! It’s easier to accpet a huge piece of pumpkin pie than it is to say “No thanks”. Food is something that brings people together, especially come the holidays, so the expectation is you eat and you eat a LOT!
Here are my 6 fool-proof strategies to help you set boundaries this holiday season! These tactics are what I use in my 1:1 Nutrition Coaching program and I promise, are tried and true so that you can enjoy the holiday food while feeling your best AND working on your goals!
1. Communicate your goals: Be vocal by sharing your health and fitness goals with friends and family, making it known you are making a conscious effort to prioritize your health and may need their support in resisting tempting treats.
2. Be firm but polite: When faced with a food pusher, be firm in your decision to decline items without being confrontational. Example: “Thank you, but I’m trying to make healthier choices” can convey your message without causing unnecessary tension.
3. Offer alternatives: Suggest alternative options aligned with your goals. For example: “I appreciate the offer of cake, but I’d love fresh fruit instead.”
4. Practice assertiveness: It’s OK to say ”no”. Though it can feel hard, you have the right to make choices to support your goals. Be assertivene by confidently declining an offer without elaborate explanations. Example: “No thank you”.
5. Bring your own dish: Bring a healthy dish to social gatherings so you have options while still contriubting to the festivities in a positive way.
6. Focus on socializing: Shift the focus from food to socializing by engaging in conversations and playing festive games.
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MASTER THE ART OF SAYING ”NO”
Now that you know how to set boundaries, how do you go about voicing them?
I’ve scripted 5 polite but firm prompts for mastering the art of saying “no”. It’s all about expressing gratitude while emphasizing your commitment to your health without making yourself or others feel uncomfortable. Don’t be afraid to speak up because you are in full control of your behaviors and shouldn’t feel guilty for making your health a priority!
1. The Direct But Polite Refusal: “Thanks so much, but I’m all set for now.”
Why it works: Clear, simple, and polite. You acknowledge the offer but set a firm boundary without over-explaining.
2. The Health-Conscious Response: “I’m trying to be mindful of what I’m eating today, but appreciate you offering!”
Why it works: This shows you’re making a conscious choice without making it about that person’s food or effort. It’s a positive reason for saying no.
3. The Gratitude With a Gentle No: “That looks delicious, but I’m going to pass for now. Maybe later!”
Why it works: You acknowledge the food’s appeal, which softens the refusal and leaves things open ended without committing.
4. The Honest Response: “I’m actually really full, thank you though!”
Why it works: Honesty works wonders here. It’s a straightforward answer that doesn’t leave room for negotiation
5. The Humorous Approach: “I’ve reached my food limit, but thank you! I might need to undo my pants if I eat any more!”
Why it works: Humor disarms the situation and makes the refusal feel lighter, while still being clear that you’re not interested in more food.
Now, it is important that I share this *note*: these 5 prompts are to guide you when turning down unwanted items but please be sure to take time and enjoy the items you truly want this holiday season!
Health and wellness goals all come down to consistency, patience and moderation. You should absolutely enjoy foods you love and practicing balance and minfdulness will go a long way!
Best practices on foods that are easy to over-indulge: chew slowly and thoroughly, place utensils down between bites and eat without distraction (phones, TV’s electronics). By doing so, you become more in tune with your fullness cues and eat portions that are appropriate for your needs without overeating.
