Why Saying “No” to a Treat Doesn’t Mean I’m on a Diet (And Why That Matters)

Have you ever turned down a treat at work or a gathering, only to be met with, “Oh, you probably don’t eat that”? I had that moment this week, and it stuck with me. Someone sort of offered me a treat by announcing that following a meeting, treats would be provided, “but you probably don’t eat treats anyway”. I politely declined by saying no thank you, and I would be leaving early to pick up my kiddos, they then offered to save me one for later. It was kind and thoughtful—but the assumption that I must not eat treats because I’m focused on health really got to me. It made me realize how often we tie food choices to restrictive diets—and how that thinking can keep so many women stuck in a cycle of guilt, cravings, and failure.

The Problem with Diet Culture

So many women are trapped in the idea that losing weight or being healthy means saying no to anything that tastes good. Quick-fix diets, food restrictions, and constant calorie counting create an unhealthy relationship with food. When you feel like you can’t have something, it only makes you want it more. That’s why so many diets fail—because they aren’t sustainable. The restriction leads to cravings, the cravings lead to overindulging, and then comes the guilt spiral.

But here’s the thing: I’m not on a diet. My approach to health and fat loss isn’t about saying “no” all the time—it’s about balance and learning how to fuel my body properly so that I can enjoy life and feel good. That’s exactly what I teach through MINTFit and the FASTer Way program.

Learning to Say "No" Without Guilt

When I declined that treat, I instantly felt that twinge of guilt—like I was being rude or ungrateful. But that feeling passed quickly because I’ve learned that saying “no” doesn’t mean I’m depriving myself or trying to be perfect. It means I’m respecting my body and my goals. If I wanted that cookie, I could have had it! I would have simply adjusted my macros for the day or planned to have it on my next leg day. That’s the freedom that comes with understanding how to fuel your body, not restrict it.

The Alcohol Question

This same mindset applies to alcohol, which can be even harder to navigate—especially at girls' nights or social events. Not drinking when everyone else is can make you feel left out or like you need to explain yourself. Sometimes people will even call you out:
➡️ “Come on, just have one!”
➡️ “Are you on a diet?”
➡️ “You’re no fun!”

Here’s the thing: skipping girls’ night or avoiding events altogether isn’t healthy either. Social connection is important. But so is self-respect. Choosing not to drink—or having one glass of wine instead of three—isn’t about restriction. It’s about making choices that align with how you want to feel tomorrow. And honestly, you don’t owe anyone an explanation. Just like with food, it’s about balance. If I decide to have a drink, I’ll adjust my macros to account for it. And if I decide to skip it, it’s not a big deal.

Learning to say “no thank you” confidently—without feeling guilty or letting others’ reactions affect you—is a powerful step toward finding food and lifestyle freedom.

Food Shouldn’t Be Emotional

One of the biggest shifts I’ve made—and that I help other women make—is detaching emotion from food (and alcohol). Saying yes to a cookie or a glass of wine doesn’t mean you’ve “failed,” just like saying no doesn’t mean you’re being rude or difficult. It’s about making intentional choices that align with your goals. And that’s why I no longer feel guilty about passing on a treat or indulging when I’ve planned for it.

Why Restriction Sets You Up to Fail

Here’s the truth: you don’t have to cut out carbs, sugar, or entire food groups to lose fat. In fact, doing that is usually what leads to failure. When you restrict too much, your body fights back with cravings and low energy, which makes sticking to any plan impossible. That’s why the FASTer Way approach works so well—it’s about learning how to balance your macros, fuel your workouts, and still enjoy life (yes, even treats!).

Finding Food Freedom

The freedom to say yes or no without guilt is one of the most powerful parts of a sustainable lifestyle. That’s why I’m so passionate about helping working moms ditch the diet mentality. Life is busy. You don’t need complicated rules or impossible restrictions—you need a plan that fits into your life and helps you feel your best. And that includes the ability to enjoy a treat or a glass of wine without falling off track or feeling bad about it.

Ready to Break the Cycle?

If you’re tired of the endless diet-start-over cycle, it’s time to try something different. With MINTFit and the FASTer Way, you’ll learn how to fuel your body, balance your macros, and create a lifestyle that works for you—not against you. And yes, you’ll be able to enjoy the cookie and the glass of wine, too.

➡️ Ready to make a real change? Join my next round and discover food freedom for yourself.