Say No to More Dessert: 4 Unexpected Strategies You Can Use Now

Does it feel like your sweet tooth has a mind of its own, like you can’t say “no” to dessert? Maybe the dessert table repeatedly calls your name and you cave, despite your resolve to eat “just one.” Then, the thing that you loved leads to the sting of regret. 

If you can relate, you’re not alone, sis. The tug-of-war between enjoying sweets and practicing self-control is real. But the good news? You don’t have to white-knuckle your way through cravings or feel guilty for enjoying a slice of cake.

It’s the diet mindset that tells you to go to the extreme of cutting out all the “bad foods.” But, that’s not Biblical. Food is called to be a blessing in our lives and that includes ice cream. 

Instead of restrictive rules, let’s explore a grace-filled approach that invites freedom, balance, and–yes, a little bit of sweetness along the way.

Step 1: Renew Your Mindset Around Dessert

Many of us have grown up thinking that desserts are bad and that enjoying them is a failure in self-control. But labeling foods as good or bad will only make your cravings stronger and lead to all-or-nothing eating. 

Consider these two truths instead.

Restriction leads to the diet cycle.

As soon as you tell yourself, I’m never having dessert again, what happens? Suddenly, you want it more than ever! One bite turns into two, then three, and before you know it, you’re stuck in the binge-eating cycle, which leads to food guilt and more diet failure.

Instead of forbidding dessert, why not approach it differently… 

What you tell yourself matters.

If you frequently say to yourself, “I can’t have that,” you create a feeling of scarcity. And nothing leads to overeating cycles faster than denying yourself what you love!

Flip that script to say, “I can enjoy this in a way that honors my body and my faith.”

That one simple switch, paired with small habit changes, can help you stop feeling restricted around food. 

Step 2: Embrace an Abundance Mindset

Telling yourself, “I can have a satisfying dessert every, single. day. if I want to,” might sound counterintuitive. But when you remove restrictions, the panic and urgency around sweets fades. 

No, you don’t have to eat dessert every day but knowing you could means you don’t have to devour it all…now! 

The key here is to give yourself permission within a framework that aligns with your goals. Instead of eating dessert out of impulse, ask yourself:

Does this dessert truly sound good right now? 

Here you see discernment without deprivation. Consider the desserts you’ve eaten the last week. On a scale of 1-10, how would you rate those sweets? Imagine what would happen if you ate only those that were a “7” and up. You’d get the best and leave the rest. 

Will this portion leave me feeling satisfied but not overly full? 

Being overly full is no fun. If your belly is already comfortably full, consider saving your dessert for the next meal or next day. Once again, you have a chance to honor your body, and your goals by making wise choices. 

Is this a habit I want to maintain long-term? 

This question is a gentle reality check that what we do today, is likely what we will repeat tomorrow. The diet mindset and all-or-nothing eating tell us that tomorrow is the day we will finally eat in a way that honors our health. But, tomorrow quickly becomes today. 

Rather than putting off profitable habits, choose to do today what you would also like to do tomorrow and you’ll be on track to creating long-term habits that yield the results you’re desiring to reap. 

As you practice these perspective shifts, over time, you’ll find that you don’t need dessert every night, and your body will help guide you to a balanced approach.

Give yourself permission to enjoy desserts without guilt. 

God gave you taste buds for a reason–He made so many delicious foods for you to enjoy! The confusion starts when we override our God-given hunger cues. 

It’s okay to enjoy a slice of cake at your niece’s birthday party. But do you really enjoy mindlessly eating an entire box of snack cakes while you watch TV after the kids go to bed? 

When you view sweets from a mindset of abundance, you’ll start to naturally weed out the less-than-amazing treats and find those that truly satisfy, in a context that feels permissive and grace-filled. No more secret eating that leads to guilt and shame. 

Savor each bite with mindfulness.

In our modern-day hurry-hurry culture, we want everything right now. We want two-day delivery, fast food, and 30-second microwave dinners. 

But there are so many benefits of eating slowly. When you slow down and truly taste your food, you can prevent overeating. 

Not only that, you’ll enjoy your food more and feel more satisfied!

But, what if you’re actually craving self care?

Sometimes you think you’re craving dessert, but that’s not what your body needs. Ask yourself, “What do I really need?”

Maybe you’re craving rest, comfort, or connection. Your body is trying to send you a message, you just need to figure out what it is. 

Learning to ask and answer this question can be a powerful tool. And if your body really wants a treat after dinner, that’s okay, too.

Step 3: Make Decisions That Support Your Well-Being

If giving in to your cravings is a reaction–and not the one you want–take a proactive approach and make a decision in advance. 

Decide how you want to enjoy dessert in moderation and stick to that plan. Create a sustainable rhythm, rather than getting stuck in the overeating cycle.

Create a plan that works for YOU.

The eating plan that works best for me may not be the one that works for you. It’s important that you find a loose plan or approach that you can stick to, long-term (because, a food plan doesn’t actually “work” if you gain the weight back).

Maybe that means enjoying a little piece of chocolate after dinner every day. Or, maybe you decide to save your desserts for ice cream with your family on Saturdays. You may even find that fruit satisfies your cravings most days and that making extra tasty, balanced, filling meals satisfies those lingering cravings. 

Step 4: Seek Strength Beyond Willpower

Have you ever laid your head on the pillow at night, recounting all of your eating instances, and thought “I need more willpower?” Yeah, me too. 

But, the truth is—more willpower isn’t the answer! God allows us to have weakness so that He may be glorified. 

But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me.

2 Corinthians 12:9 ESV

If you’re struggling with sweet cravings and you can’t seem to say “no” to dessert, the answer is not another rule or restriction but a relationship–with Jesus Christ. 

You weren’t meant to walk this journey alone. You don’t need to rely on yourself. As a Jesus girl, you have the ability to invite God in, every step of the way.

Seeking more self-control. 

If the answer isn’t willpower, is it self-control? Yes. But, once again, it’s not about you and your performance, it’s about what Jesus Christ has already done for you. Self-control is a Fruit of the Spirit and the Fruit of the Spirit is a gift from God. 

You’ve never seen an apple tree struggle to produce fruit. Nope, it simply stays grounded in fertile soil and soaks in the water and sunshine. 

But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, self-control; against such things there is no law. 

Galatians 5:22-23 (ESV)

If you’re looking for more self-control, download the Bible Verses About Self-Control cards and plug them into our Faith Meets Food Bible Study Template. Then, let the Word of God do its work!

It’s about more than food. 

Food is great but food is not first. Yes, sugar gives you that instant dopamine hit but so do hugs, puppy kisses, and praise and worship. Sugar addiction is less about sugar and more about how we think about sugar. 

When you feel like you’ve just got to have dessert, look for non-food sources of pleasure, like rest, laughter, or fellowship. Look to preemptively meet those needs before your cravings go awry. Meet up with a friend for a walk and you might find yourself feeling fulfilled, happy and truly satisfied.

Embrace God’s grace. 

Eating dessert isn’t bad, and eating too much certainly doesn’t make you a failure. In fact, eating too much dessert will never change how God feels about you. 

You don’t have to cut out your favorite treats, just learn to enjoy them differently–in a way that leaves you feeling great–spirit, soul, and body. 

Learning to say no to dessert (the unneeded/unwanted kind) is a struggle at first. And slips will happen. But it’s all a part of the process of finding food freedom.

Remember, every moment is a fresh start, and God’s grace is always greater than your food struggles. 

Finding the Sweet Spot Between Enjoyment & Balance

Saying “no” to dessert can be easier than you think, when you embrace abundance and find fulfillment in other areas of your life. 

It’s not about strict rules–It’s about embracing freedom and grace and learning to trust God. 

He wants you to come to Him in every area of life, including what’s on your plate. When you shift your mindset, embrace balance, and lean on God’s strength, you can find a place where sweets can be enjoyed without guilt or struggle.

Podcast Episodes and Show Notes

Do you find yourself unable to say no to dessert at the end of the day? You want to reach for something sweet, but you know you shouldn’t.

In this episode of Grace Filled Food Freedom, I’m sharing 4 unexpected strategies to help you end your nightly dessert struggle for good. You can learn how to happily say no to dessert!

In “Say No to More Dessert: 4 Unexpected Strategies You Can Use Now” we discuss:

• Why it’s hard to eat dessert in moderation.
• How to stop obsessing over dessert.
• How to ask God to help you say no to dessert.

Links mentioned:

• Get your Binge Proof Action Planner 
• For a deep dive, check out Grace Filled Plate Platinum and be sure to get on the waiting list

You may also love:

• A Biblical Approach to Overcoming Overeating
• Season 2 Episode 24: How to Handle Sweet Cravings
• Season 3 Episode 3: How to Stay Mindful of God in Your Eating
• Season 3 Episode 8: What to Do When You Have No Self-Control with Food

Get a FREEBIE: 

• Get your FREE Faith [is greater than] Food Jumpstart

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