Fess up: You've got about 100 reasons why now isn't the time to get healthy, right? Consider your excuses busted! Our team of experts address the most common weight-loss barriers, and share tips on how to overcome them.
Excuse #1: "I don't have time to cook nutritious meals or exercise."
Solution: Save time on meal preparation without compromising nutrition by purchasing convenient items such as rotisserie chicken, frozen fruits and vegetables, precut produce, and instant brown rice. If you order takeout, check the nutrition information for menu items online before settling on a healthy option, says Samantha Cassetty, MS, RD, the Good Housekeeping Research Institute's Nutrition Director.
Excuse #2: "I don't have time to exercise."
Solution: Assess how you allocate your time to determine when you can squeeze exercise into your schedule, says Michelle Blakely, president of Chicago-based personal training company Blakely FIT. For three days, log how you spend your day — you may discover that you relax each night in front of the TV for several hours.
Before unwinding on your couch, take a 30-minute bike ride with your family. Blakely also suggests kicking off the morning with a workout, which will preempt any excuses or scheduling conflicts that may later arise.
Excuse #3: "I don't have access to a gym."
Solution: Explore options at often-overlooked park districts and inexpensive community centers such as the YMCA, says Blakely. Exercising doesn’t have to cost money. Consider power-walking around your neighborhood, while pumping your arms, at a pace that gets you slightly out of breath. Or, hold your own fitness class at home: Work up a sweat dancing in your living room and try simple body weight exercises, such as jumping jacks or lunges.
Excuse #4: "Healthy foods are expensive."
Solution: People have misconceptions about the price of wholesome foods, says Cassetty. Fill your fridge and pantry with produce (fresh or frozen), whole grains, and lean proteins such as eggs, beans, and canned fish. These picks will satisfy your hunger better than fast food or frozen meals; and they're not as expensive as you think. You can also stock up on healthy foods during weekly grocery sales. Not filling up on nutritious food can lead to spontaneous snacking, which adds up.
Excuse #5: "Diets leave me feeling unsatisfied."
Solution: Consider the quality rather than quantity of calories consumed, says Cassetty. Quell hunger pangs by eating balanced meals: produce paired with sources of lean protein (Greek yogurt, tuna, chicken, eggs, or beans). Some people mistake thirst for hunger, so stay hydrated. And scale back sugar consumption to avoid empty calories.
Excuse #6: "I'm too tired to exercise."
Solution: Exercise will boost your energy levels and help you sleep better, says Blakely. Start small — even just 5 minutes each morning. Find ways to incorporate short bursts of activity throughout your day: Walk to work, park in the back of the lot, or get off the train one stop earlier.
Excuse #7: "I love junk food and sugary drinks."
Solution: If you eat in moderation and plan ahead for indulgences, you can still enjoy not-so-nutritious foods and lose weight, says Cassetty. Avoid unhealthful choices and control cravings by eating until you feel comfortably full. If you are still hungry after consuming a wholesome meal, enjoy a small treat. Try 100-calorie snack packs, which Cassetty calls "training wheels for dieters," to satisfy a sweet (or savory) tooth while practicing portion control.
Soda fiends should switch to a calorie-free alternative. And if you're a juice fan, replace half of your drink with seltzer water, says Cassetty. Gradually reduce the proportion of juice to seltzer until the glass contains just a splash of juice.
Excuse #8: "Starting a weight-loss plan is overwhelming."
Solution: Create a simple exercise habit, and adopt the mindset of learning as you progress, says Blakely. Use free resources, such as library books or fitness.gov, which offers basic diet and exercise tips.
Instead of fixating on foods you're giving up, find ways to add healthy foods to your diet. "Eating is very challenging for people because every time you sit down to eat, you have choices to make," says Cassetty. "Every time you make a healthy choice, give yourself a little mental check, and all those little senses of accomplishment help you have the motivation to continue."
Excuse #9: "Exercising isn't fun."
Solution: Evaluate your priorities because you may decide the health benefits of exercise far outweigh the boredom, says Blakely. Consider unconventional forms of exercise such as belly dancing, strenuous drumming classes, stand-up paddle boarding, or yoga.
Excuse #10: "I'm so out of shape."
Solution: If you feel limited by your fitness level, think back on other times when you persevered to meet a goal. Find a friend who is also trying to get healthy and surround yourself with positive role models who will keep you motivated, says Blakely.
