Excuses are negative thoughts that give you permission to eat unwise foods and/or “take a break” from your physical activity routine. Giving into these excuses interferes with achieving your set personal goals.
Read the excuses below and the strategies you can take to overcome these negative ways of thinking.
I can’t eat healthy when you-know-who can eat whatever they want.
In reality, you can choose to make better food choices, regardless of what you-know-who eats. You’re not you-know-who, and you can’t eat whatever you want, anytime you want, without gaining weight. You have to decide whether you want to eat like you-know-who and stay overweight or make healthier choices and lose weight.
I don’t have time.
People make time for activities that are truly important to them. Finding the time to exercise is about making it a priority; for example, do you make it a point to catch your favorite TV show each night? Do you surf the net for an hour everyday? Find an exercise you enjoy and set aside the time each day for this activity. If you can’t find a large portion of time during the day, break it up to 15 minute segments. Schedule it into your Blackberry just as any other appointment and you will be sure to get it done!
I don’t have the energy.
Fatigue is usually mental and not a physical state. Exercise can energize you, release endorphins and reduce stress, helping you feel better at the end of a long day. For many people, the hardest part of any exercise routine is getting started. Make a deal with yourself to do just five to 10 minutes. After you get moving, chances are you will keep going.
I can’t worry about myself while I take care of my sick mother and kids.
Not only will exercise create an outlet for stress, it is important to remember you must first take care of yourself before you can care for others. If you get run down and become sick, who will take care of everyone else? Taking time for healthy behaviors also sets a good example for your children and will encourage you to stick to your own goals. Try waking up 30 minutes early, exercise and start your day with an energy boost and a bit of self meditation.
It’s only one more cookie.
Eating one or two cookies with regular infrequency can be part of your eating plan. However, for some, eating one cookie leads to another and another… If you have difficulty limiting your cookie intake, it might be better not to keep them in your house, at your desk, etc. When you find yourself craving that cookie, whatever type it might be, go the bakery and buy a single cookie. If you try to satisfy your craving by eating something else (and then another something else) you may wind up eating the cookie as well!
I deserve to eat this because I have had a hard day.
Using food as a treat or reward may have contributed to your weight gain. If you eat ‘this’, you may feel better short term. However, you might wind up feeling guilty later. Instead of eating, try to find other non-food related ways to relax or treat yourself. For example, you may a take a hot bath and listen to music, go for a walk, or buy yourself a new book or CD.
When you catch yourself using these excuses, you may want to reevaluate the importance of your personal goals. Challenge yourself! Instead of coming up with excuses, make a list of reasons why you do want to exercise and eat right!
“If you don’t like something change it; if you can’t change it, change the way you think about it.”
- Mary Engelbreit