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9 Tips For Dealing With Dessert
1. Eat dessert once per week or less

As a general rule I try to keep my dessert consumption to once per week or less (it is often less). A larger
person may
be able to get away with a bit more, but setting a weekly maximum can help you keep tabs on your sugar
consumption.
If you are actively trying to lose weight, aiming for once every two weeks or less is ideal.

Sugar is problematic for several reasons. Most of you probably realize by now that excess sugar causes
rapid blood
sugar and insulin spikes that force extra calories to be stored as fat. Over time these spikes will alter your
sensitivity to
insulin, negatively impacting your metabolism and risk of type 2 diabetes. Extra insulin signaling is also
associated with
heart disease, high blood pressure and accelerated aging.

The less refined sugar you eat the better, but assuming most of us aren’t willing to give it up completely it
is helpful to
have a weekly maximum to keep consumption in a reasonable range.

2. Pick your occasions

Once you decide to budget your sugar consumption, it is time to start choosing your priorities.

Is your weekly group meeting at the office (the one where there’s always doughnuts) really a special
occasion? In
other words, is that stale chocolate doughnut you wolf down while half asleep really worth the extra
workout or
skipping dessert with your kids this weekend? Probably not.

If you think about it, there’s a good chance you don’t even enjoy that doughnut as much as you assume you
do. And
we both know you’ll feel horrible after eating it anyway. So why do you believe that you want it?

When you stop and really think about your food choices, you’ll often find that many of them come from
conditioning
rather than true preference. But just because 12-year old you liked low-quality sweets doesn’t mean the
adult you has
to continue eating them.

Save desserts for the times that are really worth it, and realize you aren’t missing much by skipping the
Costco
brownie bites.

3. Don’t eat dessert alone

Special occasions are moments of celebration you share with people you care about. One of the wonderful
things
about life is these moments happen all the time. Our weeks and months are perpetually marked by birthdays,
weddings, promotions, vacations and a million other reasons to celebrate. Use these special times as cues
for when to
indulge.

On the other hand, there is nothing particularly special about sitting alone on your couch watching TV. Try
to get out
of the habit of eating dessert alone, especially if this is something you rely on for comfort. If you just want
something
sweet, try having a piece of fruit or some herbal tea instead.

I recommend not keeping any pre-made desserts in the house at all. Why torture yourself?

4. Know dessert when you see it

If you’re eating dessert several times a day but only think you are eating it once or twice per week, none of
these rules
are going to help you maintain your health and physique.

I’ve written before about the hidden sugars in common foods such as sandwiches, salads and fruit yogurts.
There are
clearly benefits to eating a salad, but syrupy dressings contribute to your sugar intake whether there is
lettuce around
or not. Overly sweet non-dessert foods make it more difficult for you to enjoy real indulgences without
consequences.

Be aware of the sugar content in the foods you eat and actively try to minimize it in the bulk of your diet (i.e.
choose
sandwiches without teriyaki or BBQ sauce, salads with savory (not sweet) dressing, cocktails without juice
or syrup,
and plain yogurt).

If you’re eating healthy and minimizing sugar 90+% of the time, your waist will hardly notice the occasional
birthday
cupcake.

5. Little indulgences count

Just as you cannot ignore the 27 grams of sugar in Yoplait yogurt, you can’t grab 2 or 3 pieces of candy
every
afternoon from the bowl in the office without it adding up.

Be aware of the little cheats you make throughout the week and don’t kid yourself about their impact. If you
decide
that the work day is just too hard to get through without these, that’s fine. But you aren’t doing yourself any
favors by
pretending they don’t exist. Remember to count them in your mental dessert tally and keep it in mind when
you’re
looking lustfully at your grandma’s homemade apple pie and wishing you hadn’t had so much sugar this
week.

6. Choose quality over quantity

If your goal is to limit your sweets but you don’t want to feel like you’re missing out, make sure your choices
emphasize
quality over quantity.

A few bites of good quality dark chocolate is infinitely more satisfying than a handful of Hershey’s kisses.
Desserts can
rack up 25-50 calories per bite. Get the most bang for your buck by picking foods with actual flavor and not
just extra
sugar and salt.

Hint: This tip should also help you stick to tips #2 and #5.

7. Go splitsies

Half a dessert is 100% better for you than a whole dessert.

If you really really want to try one of those cookies your co-worker has been bragging about for months but
have
already had your ice cream this week, try taking only half of one. Better yet, find someone to split it with you
so you
aren’t tempted to finish it. If it’s that good, a few bites should be plenty satisfying.

8. Resist peer pressure

Some people take a special pleasure in encouraging others to do things they know are bad for them. These
people
also tend to be good at recruiting others to join in their banter.

Be prepared to get nagged occasionally for not wanting to eat foods that aren’t worth it. But if you have
decided in
advance to stick to desserts you know taste better than what your friends are pushing, it really isn’t that
hard to ignore
them.

Who’s really missing out here?

9. Use the gym

Despite our best efforts, we all eat too much dessert every now and then. This isn’t good, but it isn’t the
end of the
world either.

When this happens to me I use it as an opportunity to amp up my workout routine. By far my best runs are
on days
when we have birthday cake in lab–I feel like I can run for days with all my extra energy.

Your muscles use sugar as fuel, so use it up while you can and give your metabolism a little boost (having a
little extra
blood sugar and insulin around when you’re exercising can actually improve your metabolism) and prevent
those
spare calories from being stored as fat.

You’ll probably feel better after working it off too.