Crazy Things that De-rail us from our Weight Loss Plan

I’m sure you are probably tired of hearing “that’s no excuse” – whether it’s coming from someone else or even yourself. But the truth is we have excuses. There are reasons we don’t do the things we should do. Some of them may sound crazy, but regardless, they affect our ability to maintain our focus and motivation for weight loss.

Today’s message is not about “no excuses,” it’s about bolstering ourselves to overcome those roadblocks. So here we go:

1. You’re too sore from your last workout. Sometimes when we start a new exercise routine, we are so determined and ready for the change that we overdo it. Don’t go from couch potato to extremely-intense-exercise-maniac in one night. Oh, and warm up first.

2. Your grocery store changed its layout and now you can’t find your healthy favorites. Take a deep breath, you can do this. You’re not in a foreign land, they just changed your roadmap. Try narrowing your list to the essentials for now, and you can always go back later if necessary.

3. It’s too cold. The cold weather makes it harder to breath. Your hands a toes may get numb and your muscles tense to keep you warm which makes you uncomfortable… so workout inside today. Crunches, wall pushups, stairs… get creative!

4. My trainer moved. Okay, now I know this one can be challenging, but after all your time working with the trainer, you did learn some things right? Put those in play and begin your search immediately for a new trainer, I know that accountability can be critical.

5. I’m confused – are eggs good for me or bad for me? There is always new research, new studies, and many contradictions in the world of nutrition. Remember as Bob says, stick to the highway… no turns or dirt roads. As long as you keep the big picture in view, you’ll be fine.

6. The restaurant was out of the healthy option. As if there is only one healthy option. But in all honesty, it’s so easy to just throw your conscience out the window – I mean you made the first attempt to order healthy right? Just remember you’ll feel even better afterwards when you choose the right thing.

7. I’m sick and I don’t want to get worse.  Exercise can be difficult when you are sick, but if you just have a head cold, sometimes a little movement can help you feel better. Lower your intensity, but keep your routine going by committing to doing something.

8. I forgot my lunch at home. This one is screaming the “eat whatever I want” free card. Make a list of at least 3 healthy options that are convenient to grab on the run.

9. My friend is always late for our walk. Workout partners can be great, but they can also throw you off course. Find a way to keep moving even when they are running late. Or… you may need to find a new partner.

10. No one else around me is trying to lose weight, so they just don’t understand. Write down some reasons other than weight loss that help you choose to eat the right foods. Telling someone you are eating yogurt and blueberries because you love them and they remind you when you used to pick them with your Grandpa just sounds more fun that because it will help you lose weight.

So have you used any of these??? It’s okay, me too. Here’s to a smooth-sailing 2013!!

Excuse Busters

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