In the quest for better health and weight loss, we often focus on what we should say "yes" to: nutritious foods, regular exercise, self-care routines. While these affirmatives are crucial, one of the greatest skills that you need to develop if you are struggling to make changes to your body and overall health is your ability to say “no”. You don’t need to say it all the time but the reality is that you must get comfortable with the word. 

You need to be willing and comfortable to say “no” to your friends, to say “no” to your family and “no” to yourself.  Always with manners, of course. 

Here's why saying "no" matters:

1. Setting Boundaries: Saying "no" means setting boundaries, whether it's declining invitations to outings that you know will be unhealthy, or turning down tempting but calorie-laden treats or second portions. Establishing these boundaries is crucial, for both yourself and others, when trying to maintain consistency in your health efforts.

2. Prioritising Your Goals: Every time you say "no" to something that doesn't align with your health goals, you're reaffirming your commitment to yourself. By prioritising your well-being over instant gratification, you're actively working towards your long-term goals.

3. Empowering Choices: Saying "no" isn't just about restriction; it's about empowerment. When you say "no" to unhealthy habits, you're saying "yes" to yourself, your goals, and your health. You're taking control of your choices and taking charge of your future.

4. Protecting Progress: Consistency is key to success in any health journey. Saying "no" helps protect the progress you've made so far. It shields you from potential setbacks and keeps you on track towards your goals.

5. Building Self-Discipline: Developing the ability to say "no" builds self-discipline, a valuable trait that extends beyond your health journey. 

How to start saying "no" more often:

1. Politely Decline Tempting Offers: When offered unhealthy snacks or drinks, politely decline, explain what you are trying to achieve and opt for healthier alternatives if possible.

2. Set Clear Boundaries: Communicate your health goals with friends and family, and suggest alternatives to activities or events that may hinder your progress. If you can encourage others along the way, even better.

3. Practice Self-Care: We often attend things, drink things or eat things to please others. Learn to prioritise self-care activities and say "no" to additional commitments that may overwhelm you or set you back.

4. Plan Ahead: Prepare healthy meals and snacks in advance to avoid giving in to unhealthy cravings when you're short on time or energy.

5. Seek Support: Surround yourself with supportive individuals who respect your health goals and encourage you to make positive choices. This one is a big one. Unfortunately, the people closest to us don’t always want to support what we are trying to achieve. 

Remember, saying "no" doesn't mean depriving yourself or living a life of restriction. It's about making conscious choices that align with your goals and values. Learning to say "no" when necessary is a powerful tool that can transform your health journey and lead to lasting, meaningful change. So, it may be time to embrace the power of saying “no" and watch as it propels you towards a healthier, happier you.