{"id":4377,"date":"2018-01-22T10:27:27","date_gmt":"2018-01-22T17:27:27","guid":{"rendered":"http:\/\/howtobefit.com\/coach-blog\/?p=4377"},"modified":"2018-01-25T10:59:04","modified_gmt":"2018-01-25T17:59:04","slug":"weight-loss-excuses-how-to-stop-making-them","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2018\/01\/22\/weight-loss-excuses-how-to-stop-making-them\/","title":{"rendered":"Weight Loss Excuses and How to Stop Making Them"},"content":{"rendered":"

Truth time: The biggest barriers standing between you and successfully losing weight are the weight loss excuses you make that keep you from getting started. We know how it goes\u00e2\u20ac\u00a6<\/p>\n

I should do a quick workout\u00e2\u20ac\u00a6 but I have three seasons of \u00e2\u20ac\u0153Game of Thrones\u00e2\u20ac\u009d to catch up on.<\/em><\/p>\n

I want to try that new chicken recipe\u00e2\u20ac\u00a6 but I don’t have any ingredients. I’ll make it tomorrow.<\/em><\/p>\n

I shouldn’t hit the drive-thru\u00e2\u20ac\u00a6 but I’m tired and hungry. I’ll start eating better next week.<\/em><\/p>\n

Making weight loss excuses for why you can’t stick to (or start) your healthy commitments is a common part of the weight-loss process. But now it’s time to develop techniques and strategies for busting those excuses so you can start making progress.<\/p>\n

\"How<\/p>\n

From the Beachbody On Demand Blog<\/a>, \u00a0Paige Smith<\/a><\/span><\/p>\n

It’s Never Too Late to Start Losing Weight<\/strong><\/h2>\n
\u00a0\u00e2\u20ac\u0153<\/strong>No matter your age or weight, there’s no better time to start managing your health than right now,\u00e2\u20ac\u009d says Jackie Newgent<\/a>, R.D.N., culinary nutritionist, and author of The All-Natural Diabetes Cookbook<\/em><\/a>.<\/div>\n

\u00e2\u20ac\u0153Every small change you make can add up to big differences<\/a> in the long run, whether you’re 18 or 80. [And] if you’re overweight, every pound you lose can potentially help extend your life and, perhaps more importantly, add more life to your years,\u00e2\u20ac\u009d she adds.<\/p>\n

But how do you stop making excuses and actually get started? Kyrin Dunston<\/a>, M.D., FACOG, says it’s important to first identify what you want your life to look like.<\/p>\n

\u00e2\u20ac\u0153Instead of setting endpoint goals that may seem overwhelming and impossible to accomplish, set goals<\/a> for behaviors you want to cultivate<\/a>,\u00e2\u20ac\u009d Dunston explains, like doing some form of cardio every other day or cooking one new recipe a week.<\/p>\n

\"weight<\/a><\/p>\n

12 Weight-Loss Excuses and How to Beat Them<\/strong><\/h2>\n

1. I don’t know where to begin.<\/h3>\n

The process of losing weight can seem like rocket science at the beginning. But here’s the truth: You don’t need to have an advanced degree or set of special qualifications to start getting fit and shedding pounds<\/a>.<\/p>\n

\u00e2\u20ac\u0153You don’t need a gym membership, a trainer, or fancy prepared meals,\u00e2\u20ac\u009d says Dunston. \u00e2\u20ac\u0153Start with the basics<\/a> we learned in grade school: Eat less, move more. It doesn’t need to be a big production,\u00e2\u20ac\u009d she explains.<\/p>\n

In other words, start by making one healthy decision one decision at a time. Climb the stairs to your office<\/a>. Squeeze in a set of squats as you wait for your coffee to brew. Pass on that afternoon snack. Take a 20-minute walk<\/a> around your neighborhood after dinner.<\/p>\n

Keep things simple, says Dunston. Before long, the seemingly small decisions you make to prioritize your health will add up.<\/p>\n

2. I have too much weight to lose<\/h3>\n

The prospect of losing a large amount of weight is nothing short of daunting<\/a>, but you don’t want to pull yourself out of the game before you’ve even taken a swing at bat.<\/p>\n

\u00e2\u20ac\u0153[I have too much weight to lose] is a self-defeating statement,\u00e2\u20ac\u009d Dunston says. She recommends reading stories by people who had more weight to lose than you and were successful in their efforts. Use these success stories as inspiration<\/a> and confirmation that your goals are possible.<\/p>\n

You should also try reframing your thoughts: Instead of focusing on an end result that feels light years away, focus on making small changes that will carry you slowly but surely toward a healthier version of yourself. Celebrate progress over perfection<\/a>.<\/p>\n

3. I’m too old<\/h3>\n

You’re never too old to start taking control of your health. Strength, agility, and energy aren’t perks limited to the young. \u00e2\u20ac\u0153The human body is designed to adapt, and it retains that ability right up until the moment the heart stops beating,\u00e2\u20ac\u009d says Trevor Thieme, C.S.C.S. and Beachbody’s fitness and nutrition content manager. \u00e2\u20ac\u0153That means no matter how old or unfit you are, your body is always ready to improve its condition,\u00e2\u20ac\u009d he explains.<\/p>\n

In fact, research shows that adults over the age of 65 who lift weights just twice a week don’t just lose fat and gain muscle, they also lower their risk for all-cause mortality<\/a>.<\/p>\n

Start with one thing you’d like to change whether it’s eating more colorful meals<\/a> or trying a new workout<\/a> and make it happen.<\/p>\n

Once you make a few easy changes to your routine, you’ll realize that your ability to adapt, learn, and challenge yourself isn’t incumbent on your age.<\/p>\n

\"weight<\/a><\/p>\n

4. My schedule is too busy right now<\/h3>\n

Here’s an unfortunate truth: Life will always be busy. In fact, there’s a high likelihood that it may become even busier as time goes on, and your commitments and responsibilities double.<\/p>\n

Don’t wait for some ideal, arbitrary future time to start taking charge of your health. \u00e2\u20ac\u0153You can’t lose weight in the future, ever. You can only ever do it in the now,\u00e2\u20ac\u009d Dunston says. \u00e2\u20ac\u0153Because weight loss requires changes in behavior that, if you are not willing to make right now, you can’t ever make in the future,\u00e2\u20ac\u009d she adds.<\/p>\n

And you don’t need a gym membership or fancy equipment to get a killer workout in. Sign up for streaming workouts<\/a> and you can get your sweat on whenever you want from the privacy of your own home.<\/p>\n

Plus, \u00a0workout programs you can do online makes it easy to stick to your goals while you travel<\/a>. \u00e2\u20ac\u0153You can work out anywhere you can access the Internet with a computer or mobile device,\u00e2\u20ac\u009d Thieme says.<\/p>\n

Push your health to the top of your to-do list<\/a>. Instead of viewing exercise and meal prep as optional activities or bonus tasks for when you have extra time, make them non-negotiable commitments, like brushing your teeth, showing up to the office on time, or picking up your kids from school.<\/p>\n

5. I don’t know how to eat healthy<\/h3>\n

\u00e2\u20ac\u0153People get bogged down in the idea of transitioning from how they’re eating to eating a perfect diet,\u00e2\u20ac\u009d says Paige Bent\u00c3\u00a9, M.S., R.D. But it doesn’t have to be black and white even the smallest changes are beneficial, she explains.<\/p>\n

Start with whatever seems most doable. Drink one less soda<\/a> a day. Eat fruit as a snack<\/a>. Sip a glass of water<\/a> before every meal. Eat your sandwiches<\/a> open-faced or wrap them in lettuce.<\/p>\n

To incorporate more veggies<\/a> into your meals, \u00e2\u20ac\u0153fill half of every lunch and dinner plate or bowl with non-starchy veggies,\u00e2\u20ac\u009d Newgent says. Focus on eating whole, minimally processed foods<\/a> as much as possible.<\/p>\n

Newgent also recommends making small tweaks to your favorite meals<\/a>, like doubling your veggie servings or swapping refined grains<\/a> like white rice and white bread for whole grains<\/a> like brown rice, whole-wheat pasta, or quinoa.<\/p>\n

Pro tip:<\/strong> If you’re not a huge veggie lover, or find it hard to eat right when you’re busy, a daily Shakeology<\/a> can help you hit your nutritional goals. Find your new favoriteShakeology recipe<\/a> here.<\/p>\n

\"weight<\/a><\/p>\n

6. I don’t have time to cook nutritious meals<\/h3>\n

You don’t have to break the bank with expensive ingredients and complicated kitchen tools to cook wholesome meals. In fact, it can be as easy as tossing everything in a single pot<\/a>. Bookmark healthy recipes<\/a> and learn some new tricks<\/a> and you’ll be a master chef in no time.<\/p>\n

\u00e2\u20ac\u0153Stock up<\/a> on nutritious quick-cooking and no-cook ingredients, such as canned beans, canned low-mercury tuna, nuts, seeds, dried fruits, and whole-wheat couscous,\u00e2\u20ac\u009d suggests Newgent. \u00e2\u20ac\u0153Keep healthful entrees stashed in your freezer, too, such as veggie burger patties and bean burritos,\u00e2\u20ac\u009d she says.<\/p>\n

And remember, eating healthy doesn’t mean you need to buy everything fresh. \u00e2\u20ac\u0153Frozen vegetables are your friend<\/a>,\u00e2\u20ac\u009d Bent\u00c3\u00a9 says. \u00e2\u20ac\u0153They’re usually picked at their peak of ripeness and flash frozen on-site, so they maintain their nutrients,\u00e2\u20ac\u009d she explains.<\/p>\n

For a quick and easy lunch or dinner, Bent\u00c3\u00a9 suggests making a burrito bowl<\/a> skip the sour cream and shredded cheese with meat, frozen veggies, pre-cooked quinoa, and a scoop of hummus or salsa.<\/p>\n

To save even more time, learn how to meal prep<\/a> so you always have healthy options ready to go.<\/p>\n

7. My family doesn’t like healthy food<\/h3>\n

You don’t have to cook two separate meals grilled cheese for the kids and grilled chicken breast for you to feed your family and stay on track with your weight-loss goals<\/a>.<\/p>\n

Instead, aim to cook more healthful versions<\/a> of your family’s favorite foods. \u00e2\u20ac\u0153For instance, if pizza is their pick, have pizza!\u00e2\u20ac\u009d Newgent says. \u00e2\u20ac\u0153But begin the meal with a salad, even if it’s just a very basic one. After the salad, serve the pizza. Go light on the cheese and thin on the crust. Try fun-cut veggies or even pineapple as a topping,\u00e2\u20ac\u009d she says.<\/p>\n

It’s also a good idea to get the kids involved<\/a> in the shopping or meal-prep stages of cooking. Look at fun recipes you’d like to try (like frozen banana pops<\/a> or breaded chicken tenders<\/a>), then spend time together in the kitchen experimenting. \u00e2\u20ac\u0153The more they’re involved, the more they’re likely to eat the healthy foods you serve,\u00e2\u20ac\u009d Newgent says.<\/p>\n

8. I’m too stressed to think about exercising<\/h3>\n

If you’re too stressed to exercise, then exercise is probably exactly<\/em> what you need. \u00e2\u20ac\u0153Exercise calms and focuses the nervous and hormonal systems and directly counteracts the effects of stress<\/a> on our brains and our bodies,\u00e2\u20ac\u009d Dunston says.<\/p>\n

In fact, the stress of exercising usually lies not in the exercise itself, but in the process of figuring out how and when to squeeze in a workout. That’s why Thieme recommends finding a way to make exercise a normal part of your daily routine.<\/p>\n

\u00e2\u20ac\u0153Find a time in your schedule that’s consistently free of demands and distractions (e.g., before the kids wake up, during your lunch hour, immediately after work), and follow a program designed by a smart trainer<\/a>,\u00e2\u20ac\u009d he suggests. \u00e2\u20ac\u0153Once you make exercise a daily habit, it will not only cease to be a stressor, but it will help you feel less stressed in general.\u00e2\u20ac\u009d<\/p>\n

9. It’s hard to eat healthy when I eat out<\/h3>\n

Eating out and eating healthy aren’t mutually exclusive<\/a>. What’s more, learning to manage your temptations and confront any unhealthy eating habits in social situations that revolve around food is a crucial part of the weight-loss process.<\/p>\n

About 30 minutes before you eat out, Newgent suggests noshing on a piece of fruit or a tiny handful of nuts to help curb your appetite. \u00e2\u20ac\u0153On days you’re dining out with others, plan for extra exercise, even if it’s just walking,\u00e2\u20ac\u009d she says. \u00e2\u20ac\u0153Then if you indulge a bit more than usual, you’re balancing out those excess calories with activity.\u00e2\u20ac\u009d<\/p>\n

10. I’m too tired to exercise<\/h3>\n

When you feel sapped of energy, the last thing you want to do is push yourself physically. But oftentimes, you may feel lethargic precisely because<\/em> you haven’t exercised.<\/p>\n

\u00e2\u20ac\u0153Research shows that as long as you aren’t overtraining, exercise often has an energizing effect<\/a> on the body,\u00e2\u20ac\u009d Thieme explains. \u00e2\u20ac\u0153So if you feel too tired to workout, try working out anyway you’ll likely find that you walk away from your training session feeling very differently,\u00e2\u20ac\u009d he says.<\/p>\n

You should also focus on getting more sleep<\/a>. \u00e2\u20ac\u0153Most people don’t get the recommended minimum of seven hours of sleep a night, and racking up sleep debt can torpedo your energy level,\u00e2\u20ac\u009d says Thieme.<\/p>\n

When all else fails, try exercising in the morning<\/a>. \u00e2\u20ac\u0153Our energy levels are highest after a good night’s sleep, we haven’t experienced the drains from the day on our energy at this point, and competing responsibilities are at a minimum,\u00e2\u20ac\u009d explains Dunston.<\/p>\n

11. I don’t want to give up all my favorite foods<\/h3>\n

Losing weight doesn’t mean giving up everything you enjoy. In fact, that kind of self-imposed restriction might make it more difficult for you to sustain healthy eating habits in the long-term.<\/p>\n

Feel free to incorporate your favorite foods and indulgences into your routine, but be aware of portion sizes and aim to make healthy modifications<\/a> whenever possible, advises Newgent.<\/p>\n

For example, if you love comfort food like mac and cheese<\/a>, \u00e2\u20ac\u0153plan to have half a bowl of macaroni and cheese and half a bowl of steamed spinach, then mix them together so you’ll have a bowlful of goodness,\u00e2\u20ac\u009d Newgent adds.<\/p>\n

12. Working out isn’t fun<\/h3>\n

Exercising shouldn’t be a chore. \u00e2\u20ac\u0153If you don’t enjoy [it], you haven’t found the right type of exercise, workout program, or trainer for your fitness level and personality,\u00e2\u20ac\u009d Thieme says.<\/p>\n

Try mixing up your exercise routine with something you like, Dunston recommends, whether it’s dancing<\/a>, running<\/a>, or riding your bike around town. You can also work out with a friend to keep things interesting, or listen to a juicy podcast or fun playlist<\/a> to make the time pass more quickly, she adds.<\/p>\n

<\/div>\n

The Best Way to Lose Weight<\/strong><\/h2>\n
<\/div>\n

The most effective strategy for weight loss combines regular moderate to high-intensity exercise with a healthy, balanced diet<\/a>. Focus on cutting down on unrefined, processed foods<\/a>, and aim to get 40 percent of your daily calories from carbs like veggies, fruits, and whole grains, 30 percent from lean protein, and 30 percent from healthy fats.<\/p>\n

When it comes to your workout, consider switching up your usual routine to burn more fat. \u00e2\u20ac\u0153Steady-state cardio (e.g., jogging, cycling, etc.) isn’t all that effective for weight loss because the body adapts to it quickly,\u00e2\u20ac\u009d Thieme explains. \u00e2\u20ac\u0153So if that’s how you’ve always exercised, consider trying something different, like strength training<\/a> or high-intensity interval training<\/a> (HIIT), which studies show are the most effective forms of exercise for losing fat.\u00e2\u20ac\u009d<\/p>\n

Beyond exercise and healthy eating, make sure you’re getting plenty of sleep<\/a>, staying hydrated, and keeping your stress levels as low<\/a> as possible.<\/p>\n

<\/div>\n

The Bottom Line<\/strong><\/h2>\n
<\/div>\n

It’s never too late to start taking ownership of your health. But before you get overwhelmed at the prospect of overhauling your diet or beginning a new workout regimen, start small: identify one healthy change you can make and commit to it. Before long, you’ll have a newfound sense of confidence that’ll help you incorporate even more healthy habits into your life so you can lose weight and feel your best.<\/p>\n

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Truth time: The biggest barriers standing between you and successfully losing weight are the weight loss excuses you make that keep you from getting started. We know how it goes\u00e2\u20ac\u00a6 I should do a quick workout\u00e2\u20ac\u00a6 but I have three seasons of \u00e2\u20ac\u0153Game of Thrones\u00e2\u20ac\u009d to catch up on. I want to try that new […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[919],"tags":[563,1831],"class_list":{"0":"post-4377","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-programs-to-lose-weight","7":"tag-weight-loss","8":"tag-weight-loss-excuses","9":"czr-hentry"},"yoast_head":"\nWeight Loss Excuses and How to Stop Making Them - Fitness, Health & Longevity With Coach Rich Dafter<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2018\/01\/22\/weight-loss-excuses-how-to-stop-making-them\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Weight Loss Excuses and How to Stop Making Them - Fitness, Health & Longevity With Coach Rich Dafter\" \/>\n<meta property=\"og:description\" content=\"Truth time: The biggest barriers standing between you and successfully losing weight are the weight loss excuses you make that keep you from getting started. 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