{"id":8929,"date":"2025-01-29T19:07:36","date_gmt":"2025-01-30T02:07:36","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=8929"},"modified":"2025-01-29T19:07:36","modified_gmt":"2025-01-30T02:07:36","slug":"weight-loss-excuses-and-how-to-stop-making-them","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2025\/01\/29\/weight-loss-excuses-and-how-to-stop-making-them\/","title":{"rendered":"Weight Loss Excuses and How to Stop Making Them"},"content":{"rendered":"

These weight loss excuses could be keeping your from reaching your goal of achieving your ideal weight. Find out how to stop making them by scrolling down and reading this post from Paige Smith<\/a> in the BODi Blog.<\/p>\n

\"Weight<\/p>\n

Truth time: The biggest barriers standing between you and successfully losing weight are the excuses you make that keep you from getting started. We know how it goes\u2026<\/p>\n

I should do a quick workout\u2026 but I have three seasons of \u201cGame of Thrones\u201d to catch up on.<\/em><\/p>\n

I want to try that new chicken recipe\u2026 but I don\u2019t have any ingredients. I\u2019ll make it tomorrow.<\/em><\/p>\n

I shouldn\u2019t hit the drive-thru\u2026 but I\u2019m tired and hungry. I\u2019ll start eating better next week.<\/em><\/p>\n

Making excuses for why you can\u2019t stick to (or start) your healthy commitments is a common part of the weight-loss process. But now it\u2019s time to develop techniques and strategies for busting those excuses so you can start making progress.<\/p>\n

It\u2019s Never Too Late to Start Losing Weight<\/strong><\/h2>\n

\u201c<\/strong>No matter your age or weight, there\u2019s no better time to start managing your health than right now,\u201d says\u00a0Jackie Newgent, R.D.N., culinary nutritionist, and author of\u00a0The All-Natural Diabetes Cookbook<\/em>.<\/p>\n

\u201cEvery small change you make can\u00a0add up to big differences\u00a0in the long run, whether you\u2019re 18 or 80. [And] if you\u2019re overweight, every pound you lose can potentially help extend your life and, perhaps more importantly, add more life to your years,\u201d she adds.<\/p>\n

But how do you stop making excuses and actually get started?<\/p>\n

Kyrin Dunston, M.D., FACOG, says it\u2019s important to first identify what you want your life to look like.<\/p>\n

\u201cInstead of setting endpoint goals that may seem overwhelming and impossible to accomplish,\u00a0set goals\u00a0for\u00a0behaviors you want to cultivate,\u201d Dunston explains, like doing some form of cardio every other day or cooking one new recipe a week.<\/p>\n

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

\"Weight<\/p>\n

1. I don\u2019t know where to begin.<\/h3>\n

The process of losing weight can seem like rocket science at the beginning. But here\u2019s the truth: You don\u2019t need to have an advanced degree or set of special qualifications to\u00a0start getting fit and shedding pounds.<\/p>\n

\u201cYou don\u2019t need a gym membership, a trainer, or fancy prepared meals,\u201d says Dunston. \u201cStart with the basics\u00a0we learned in grade school: Eat less, move more. It doesn\u2019t need to be a big production,\u201d she explains.<\/p>\n

In other words, start by making one healthy decision one decision at a time.<\/p>\n

Climb the stairs to your office. Squeeze in a set of squats as you wait for your coffee to brew.<\/p>\n

Pass on that afternoon snack.\u00a0Take a 20-minute walk\u00a0around 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\u00a0nothing short of daunting, but you don\u2019t want to pull yourself out of the game before you\u2019ve even taken a swing at bat.<\/p>\n

\u201c[I have too much weight to lose] is a self-defeating statement,\u201d Dunston says. She recommends reading stories by people who had more weight to lose than you and were successful in their efforts.<\/p>\n

Use these\u00a0success stories as inspiration\u00a0and confirmation that your goals are possible.<\/p>\n

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 toward a healthier version of yourself.\u00a0Celebrate progress over perfection.<\/p>\n

3. I\u2019m too old<\/h3>\n

You\u2019re never too old to start taking control of your health. Strength, agility, and energy aren\u2019t perks limited to the young.<\/p>\n

\u201cThe human body is designed to adapt, and it retains that ability right up until the moment the heart stops beating,\u201d says Trevor Thieme, C.S.C.S. \u201cThat means no matter how old or unfit you are, your body is always ready to improve its condition,\u201d he explains.<\/p>\n

In fact, research shows that adults over the age of 65 who lift weights just twice a week don\u2019t just lose fat and gain muscle, they also\u00a0lower their risk for all-cause mortality.<\/p>\n

Start with one thing you\u2019d like to change \u2014 whether it\u2019s eating more\u00a0colorful meals\u00a0or\u00a0trying a new workout\u00a0\u2014 and make it happen.<\/p>\n

Once you make a few easy changes to your routine, you\u2019ll realize that your ability to adapt, learn, and challenge yourself isn\u2019t incumbent on your age.<\/p>\n

\"Weight<\/p>\n

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

Here\u2019s an unfortunate truth: Life will always be busy. In fact, there\u2019s a high likelihood that it may become even busier as time goes on, and your commitments and responsibilities double.<\/p>\n

Don\u2019t wait for some ideal, arbitrary future time to start taking charge of your health.<\/p>\n

\u201cYou can\u2019t lose weight in the future, ever. You can only ever do it in the now,\u201d Dunston says. \u201cBecause weight loss requires changes in behavior that, if you are not willing to make right now, you can\u2019t ever make in the future,\u201d she adds.<\/p>\n

And you don\u2019t need a gym membership or fancy equipment to get a killer workout in.<\/p>\n

Sign up for\u00a0streaming workouts\u00a0and you can get your sweat on whenever you want from the privacy of your own home.<\/p>\n

Plus, workout programs you can do online make it easy to\u00a0stick to your goals while you travel.<\/p>\n

\u201cYou can work out anywhere you can access the Internet with a computer or mobile device,\u201d Thieme says.<\/p>\n

Push your health to the\u00a0top of your to-do list.<\/p>\n

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\u2019t know how to eat healthy<\/h3>\n

\u201cPeople get bogged down in the idea of transitioning from how they\u2019re eating to eating a perfect diet,\u201d says Paige Bent\u00e9, M.S., R.D.<\/p>\n

But it doesn\u2019t have to be black and white \u2014 even the smallest changes are beneficial, she explains.<\/p>\n

Start with whatever seems most doable: Drink one less\u00a0soda\u00a0a day. Eat fruit as a\u00a0snack. Sip\u00a0a glass of water\u00a0before every meal. Eat your\u00a0sandwiches\u00a0open-faced or wrap them in lettuce.<\/p>\n

To incorporate\u00a0more veggies\u00a0into your meals, \u201cfill half of every lunch and dinner plate or bowl with non-starchy veggies,\u201d Newgent says. Focus on eating whole,\u00a0minimally processed foods\u00a0as much as possible.<\/p>\n

Newgent also recommends making\u00a0small tweaks to your favorite meals, like doubling your veggie servings or\u00a0swapping refined grains\u00a0like white rice and white bread for\u00a0whole grains\u00a0like brown rice, whole-wheat pasta, or quinoa.<\/p>\n

Pro tip:<\/strong>\u00a0If you\u2019re not a huge veggie lover, or find it hard to eat right when you\u2019re busy, a daily\u00a0Shakeology\u00a0can help you hit your nutritional goals. Find your new favorite\u00a0Shakeology recipe\u00a0here.<\/p>\n

\"Weight<\/p>\n

6. I don\u2019t have time to cook nutritious meals<\/h3>\n

You don\u2019t have to break the bank with expensive ingredients and complicated kitchen tools to cook wholesome meals.<\/p>\n

In fact, it can be as easy as\u00a0tossing everything in a single pot.<\/p>\n

Bookmark\u00a0healthy recipes\u00a0and\u00a0learn some new tricks\u00a0and you\u2019ll be a master chef in no time.<\/p>\n

\u201cStock up\u00a0on nutritious quick-cooking and no-cook ingredients, such as canned beans, canned low-mercury tuna, nuts, seeds, dried fruits, and whole-wheat couscous,\u201d suggests Newgent. \u201cKeep healthful entrees stashed in your freezer, too, such as veggie burger patties and bean burritos,\u201d she says.<\/p>\n

And remember, eating healthy doesn\u2019t mean you need to buy everything fresh. \u201cFrozen vegetables are your friend,\u201d Bent\u00e9 says. \u201cThey\u2019re usually picked at their peak of ripeness and flash-frozen on-site, so they maintain their nutrients,\u201d she explains.<\/p>\n

For a quick and easy lunch or dinner, Bent\u00e9 suggests making a\u00a0burrito bowl\u00a0\u2014 skip the sour cream and shredded cheese \u2014 with meat, frozen veggies, precooked quinoa, and a scoop of hummus or salsa.<\/p>\n

To save even more time, learn how to\u00a0meal prep\u00a0so you always have healthy options ready to go.<\/p>\n

7. My family doesn\u2019t like healthy food<\/h3>\n

You don\u2019t have to cook two separate meals \u2014 grilled cheese for the kids and grilled chicken breast for you \u2014 to feed your family and\u00a0stay on track with your weight-loss goals.<\/p>\n

Instead, aim to cook\u00a0more healthful versions\u00a0of your family\u2019s favorite foods.<\/p>\n

\u201cFor instance, if pizza is their pick, have pizza!\u201d Newgent says. \u201cBut begin the meal with a salad, even if it\u2019s just a very basic one. After salad, serve the pizza. Go light on the cheese and thin on the crust. Try fun-cut veggies or even pineapple as a topping,\u201d she says.<\/p>\n

It\u2019s also a good idea to\u00a0get the kids involved\u00a0in the shopping or meal-prep stages of cooking. Look at fun recipes you\u2019d like to try (like\u00a0frozen banana pops\u00a0or\u00a0breaded chicken tenders), then spend time together in the kitchen experimenting.<\/p>\n

\u201cThe more they\u2019re involved, the more they\u2019re likely to eat the healthy foods you serve,\u201d Newgent says.<\/p>\n

8. I\u2019m too stressed to think about exercising<\/h3>\n

If you\u2019re too stressed to exercise, then exercise is probably\u00a0exactly<\/em>\u00a0what you need.<\/p>\n

\u201cExercise calms and focuses the nervous and hormonal systems and directly\u00a0counteracts the effects of stress\u00a0on our brains and our bodies,\u201d 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.<\/p>\n

That\u2019s why Thieme recommends finding a way to make exercise a normal part of your daily routine.<\/p>\n

\u201cFind a time in your schedule that\u2019s consistently free of demands and distractions (e.g., before the kids wake up, during your lunch hour, immediately after work), and\u00a0follow a program designed by a smart trainer,\u201d he suggests. \u201cOnce 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.\u201d<\/p>\n

9. It\u2019s hard to eat healthy when I eat out<\/h3>\n

Eating out and eating healthy aren\u2019t mutually exclusive.<\/p>\n

What\u2019s 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 tiny handful of nuts to help curb your appetite.<\/p>\n

\u201cOn days you\u2019re dining out with others, plan for extra exercise, even if it\u2019s just walking,\u201d she says. \u201cThen if you indulge a bit more than usual, you\u2019re balancing out those excess calories with activity.\u201d<\/p>\n

10. I\u2019m too tired to exercise<\/h3>\n

When you feel sapped of energy, the last thing you want to do is push yourself physically.<\/p>\n

But oftentimes, you may feel lethargic precisely\u00a0because<\/em>\u00a0you haven\u2019t exercised.<\/p>\n

\u201cResearch shows that as long as you aren\u2019t overtraining, exercise often has an\u00a0energizing effect\u00a0on the body,\u201d Thieme explains. \u201cSo if you feel too tired to work out, try working out anyway \u2014 you\u2019ll likely find that you walk away from your training session feeling very differently,\u201d he says.<\/p>\n

You should also focus on\u00a0getting more sleep.<\/p>\n

\u201cMost people don\u2019t get the recommended minimum of seven hours of sleep a night, and racking up sleep debt can torpedo your energy level,\u201d says Thieme.<\/p>\n

When all else fails, try\u00a0exercising in the morning. \u201cOur energy levels are highest after a good night\u2019s sleep, we haven\u2019t experienced the drains from the day on our energy at this point, and competing responsibilities are at a minimum,\u201d explains Dunston.<\/p>\n

11. I don\u2019t want to give up all my favorite foods<\/h3>\n

Losing weight doesn\u2019t 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\u00a0healthy modifications\u00a0whenever possible, advises Newgent.<\/p>\n

For example, if you love comfort food like\u00a0mac and cheese, \u201cplan to have half a bowl of macaroni and cheese and half a bowl of steamed spinach, then mix them together so you\u2019ll have a bowlful of goodness,\u201d Newgent adds.<\/p>\n

12. Working out isn\u2019t fun<\/h3>\n

Exercising shouldn\u2019t be a chore. \u201cIf you don\u2019t enjoy [it], you haven\u2019t found the right type of exercise, workout program, or trainer for your fitness level and personality,\u201d Thieme says.<\/p>\n

Try mixing up your exercise routine with something you like, Dunston recommends, whether it\u2019s\u00a0dancing,\u00a0running, or riding your bike around town.<\/p>\n

You can also work out with a friend to keep things interesting, or listen to a juicy podcast or\u00a0fun playlist\u00a0to make the time pass more quickly, she adds.<\/p>\n

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

The most effective strategy for weight loss combines\u00a0regular moderate to high-intensity exercise with a healthy, balanced diet.<\/p>\n

Focus on cutting down on\u00a0unrefined, processed foods, 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.<\/p>\n

\u201cSteady-state cardio (e.g., jogging, cycling, etc.) isn\u2019t all that effective for weight loss because the body adapts to it quickly,\u201d Thieme explains. \u201cSo if that\u2019s how you\u2019ve always exercised, consider trying something different, like\u00a0strength training\u00a0or\u00a0high-intensity interval training\u00a0(HIIT), which studies show are the\u00a0most effective forms of exercise\u00a0for losing fat.\u201d<\/p>\n

Beyond exercise and healthy eating, make sure you\u2019re getting\u00a0plenty of sleep, staying hydrated, and\u00a0keeping your stress levels as low\u00a0as possible.<\/p>\n

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

It\u2019s never too late to start taking ownership of your health and stop making weight loss excuses.<\/p>\n

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.<\/p>\n

Before long, you\u2019ll have a newfound sense of confidence that\u2019ll 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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These weight loss excuses could be keeping your from reaching your goal of achieving your ideal weight. Find out how to stop making them by scrolling down and reading this post from Paige Smith in the BODi Blog. 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