How do I say No?

This summer has been a difficult one for most people. In truth, we find every summer a tough time for our clients. Long days, warm evenings, friends, cottages, holidays, backyard BBQ's; lots of snacks, lots of food, more wine. All of these things lead to lots of temptations. So many people have said to me, "How could I say no?" By this they mean, "How could I possibly refuse all those wonderful foods and drinks?"
They are right. It is difficult. Our brain hormones want gratification. We have literally fed that area of the brain for decades. Food is indeed addictive. The downside is that it is also harmful to our health, unless we learn to choose wisely. Food companies know the addictive properties of food, especially the sugars, and spend a great deal of money and time on making them look, taste and smell wonderful. They have learned to package these products to appeal to our senses, and often trick us by saying they are lower in sugars (meaning lower in added sugars), but in truth they are simply pure carbohydrate. Or they might say 'lower in fat' when really fat is not the culprit, it is the sugar.
Have a plan: no matter the season, we are all going to be tempted by food. As the evenings get shorter we will often be snacking more in front of the T.V. If there is any habit we must curtail, it is this one. When we come home from school or work; those bewitching hours before supper are a danger time for many people. Realize that most snacks you eat at that time will trigger insulin and storage of fat. Remind yourself why you are trying, or wanting to lose weight. Resist the temptation to mindlessly walk to the cupboard or fridge; ask yourself if you are truly 'hungry', or if you just have a desire for food. Don't put a bowl of munchies on the table as you sit down to watch a show.
Be mindful of temptations when you're shopping. I was in Shoppers Drug Mart and, once again, was stupefied by the incredible amount of chips, candy, cookies and chocolate bars that are right in your face as you walk in. Basically piles of sugar, dressed up to appear as food. My advice for coping with these temptations is to move as quickly as you can away from the sights and the smells and get your shampoo or deodorant. Then get out as quickly as you can before the temptation overpowers your will.
Dinner parties: you do have some control here, but you must be willing to exert it. Try not to fill up your plate, and stick to the vegetables and (hopefully) protein. Eat slowly and spend a lot of time in between bites, talking to someone. Otherwise it becomes a buffet and we eat too quickly and are reaching for seconds without recognizing we are satisfied with the portions we put on our plate initially.
Say no to dessert (not easy, is it!?). Ask for a coffee or tea. Say you are full. Ideally your hostess will have a fruit alternative versus a cake or pie. At worst, accept it, and eat one or two bites and stop.
The food industry and society will not help us become healthy; that is for each of us to decide upon. We will be sabotaged by our partners, our friends, and our families, but we must learn to say no to what we know is not going to help us lose weight and be healthy.
Having said all this, I have no idea why I sat and ate key lime pie Sunday at a dinner party, when I was already full; in retrospect I should have asked to take it home, and dumped it in the garbage when no one was looking.
I certainly know it's not easy. No matter what, keep trying, because I know you all can achieve your goals.
Dr. Doug