Weight loss strategies that squash your excuses
Some of the links in my blogs may be affiliate links. See my disclaimer page for more information.
Millions of people make up excuses for failing to stick to their weight loss goals. What is interesting is that these excuses are usually the same: “I’m too busy” or “I’m too tired” are common examples. You may feel more justified in skipping a workout or stopping at the fast food drive through on your way home. But, when you make an excuse, excuses really do nothing but stop you from reaching your goals. Today I want to share with you some of my best excuse busting weight loss strategies I use with my clients.
Sticking to your workout routine and nutrition plan is so much easier when you just concentrate on small daily habits. This offers so many benefits and actually counteracts most excuses. If you’re tired, exercising and good nutrition give you energy. If you’re stressed, exercise will relieve it. But unless you do it you don’t ever feel the benefits though right?
Before I start with the excuses I just wanted to let you know that I have an open house the first weekend of each month in my Sisterhood of the Shrinking pants weight loss support group. This is where I work with you as my client in a virtual group setting. You get a ton of resources, guidance, and support to help you stick with your goals. If you are on a weight loss journey come check it out here: Sisterhood of the Shrinking Pants Open House
I’ve had guests even tell me that the open house was exactly what they needed to kickstart their journey. You will get to meet the other sisters that are having amazing transformations, absorb our strategies, feel the support, and get motivated to achieve your goals. We have a live support call on Saturday night and a drawing on Sunday night just for the guests! It is all online in a secret facebook group so you can check it out on your own schedule. Hope to see you there!
7 Excuses with the Weight Loss Strategies to Squash them
Excuse #1: I’m Too Busy
This is perhaps the most common excuse of them all and I get it! I have eight kids and finding the time for myself was my biggest excuse. You’re too busy to exercise; you don’t have enough time; your kids are always in the way. And it’s true. Most of us spend our days rushing from one thing to the next, and we simply don’t have time to fit in one more thing. But this is the underlying problem: you can’t just ‘fit in’ self-care. You must make time for it. If you want to succeed, then you must arrange your schedule to accommodate for your workouts, preparing your meals, and self-care in general.
Here are some strategies to make it work:
It may not sound appealing to get up earlier in the morning or go straight from work to the gym. In fact, it never is in the beginning. Remember to think outside the box. Maybe you can get to work earlier and spend 20 minutes walking around your work building.
Or perhaps you can take three short breaks throughout the day where you can walk for 15 minutes at a time. Take the kids for a nature walk after dinner so that you spend time with them while meeting your fitness goals. The bottom line is that you must make time for movement. You must incorporate it into your routine so that it’s a regular part of your day, just like brushing your teeth or eating breakfast.
You don’t have to have an hour-long workout at the gym unless that is what you want. I don’t even suggest a gym membership or workout program at all when you first start out. Just take time to move more throughout your day.
Also be sure to put an extra spin on some of the things you already do. When you go grocery shopping, bring each bag in one at a time while walking briskly. Park in the last parking spot. Use stairs instead of elevators. Walk briskly to the train station. Play soccer with the kids at the park instead of reading on the bench. Do stretches while watching TV. The more you make exercise a priority, the more you’ll find creative ways to sneak it in.
Excuse #2: I Can’t Afford to Eat Healthy
When you go to the grocery store, it’s true that many “health foods” are expensive. For those on a budget, it’s difficult to pay triple the price just to get a product that’s labeled “no high fructose corn syrup”, “gluten-free” or “100 percent certified organic”. I’m here to tell you that you don’t necessarily have to purchase those labels. Some of the best, healthiest foods at your grocery store are the cheapest.
Here’s how to shop healthy on a budget:
The goal is to shop simple and smart instead of buying trendy packaged foods. For beginners, shop on the outside aisles. This is where you’ll find natural foods such as fruits, vegetables, dairy products, lean meats, and whole grains. The most inexpensive fruits and vegetables include sweet potatoes, watermelon, beets, kale, broccoli, squash, and spinach.
All of these items can be purchased in bulk quantities so that you can span them across meals. They are cost-effective and filling plus loaded with vitamins, minerals, and antioxidants.
Beans are another cheap, healthy food, especially when you buy them in their dry form. You can make delicious, satisfying soups and stews using beans and a few canned goods.
Oats are another excellent option. Costing pennies, you can purchase a large container of dry oats for breakfast and baking. Eggs are also an affordable option for breakfast and other meals, and you can purchase an entire carton for under $2.
Whole grain pasta and rice are low-cost and sold in large packages or bags. Meat can be expensive, so aim for cheaper cuts of meat that are high in protein and low in fat. Cooking with the whole chicken is cost-effective and allows you to use the entire bird for several meals. Sardines, tuna and tofu are also economical and have lots of protein.
Your best bet is to shop simple. Packaged, processed foods are expensive, and they take just as preparing real food. You don’t have to do a whole day of meal prep; just prepare a few things ahead of time to make your week easier.
While you may need to plan out your meals and put more thought into your shopping lists, when you do it right, you’ll actually save money by eating healthy. For many more tips on grocery shopping on a budget check out my blog series Saving Money on Groceries.
Excuse #3: I Can’t Afford a Gym Membership or Workout Equipment
It’s amazing to think how many people associate working out with money when in actuality, it costs absolutely nothing to work out. If you’re limited on money, the best thing to do is walk, jog or run. All you need is a good pair of shoes and loose, comfortable clothing.
There are also certain types of equipment that are inexpensive and can offer a better quality workout, such as jump ropes, resistance bands and hand weights. This equipment can be purchased from any store or online for less than $20.
Strength training is an important component of fitness and can easily be done at home as well. You don’t need special equipment to get started. Just use your own body weight or things laying around your house. I have a huge FREE workout technique guide you can download and get started on today. It is 70 pages and will show you how to do more than 50 different exercise moves, both in written and visual formats.Get it here: Workout Technique Manual
Still want the gym or the equipment try these…
If you want to have a gym membership, however, don’t think that all of them are expensive. I’ve been going to Planet Fitness which is less than $30 a month for 2. Look for special offers, and try to buy at slower times of the year, such as at the start of summer. Most gyms offer special perks to their members such as free childcare, which will give you the most bang for your buck. Or, find a friend that has a membership and get a few free passes to try out the facility before purchasing a membership.
Some people will only workout with a treadmill or elliptical at their home. There’s no doubt that this equipment is more expensive, but you can find affordable options as well. Shop online on sites like Facebook Market where you may be able to score a like-new piece of equipment for a fraction of the price. Also, keep in mind that you don’t need to spend a lot of money just to have a gym-worthy piece of equipment. Motorized treadmills are pricey, but manual ones are not.
Excuse #4: I Have No Support System
Experts agree that a strong support system is a key to sticking with your weight loss goals. If you don’t have a supportive environment, then get one. Thanks to the Internet, you never have to look far to get the support you need. I have the perfect online community where you can connect with others trying to lose weight, share your progress and pick up the motivation you need to keep going.
I created the Sisterhood of the Shrinking Pants program because I needed the supportive environment myself and was finding that to be the case with most moms.
The Sisterhood is the complete package offering you everything you will need to finally lose the weight once and for all. I provide resources, accountability, support to keep you moving forward with your goals week after week. You will learn how to let go of emotional eating, without calorie counting or deprivation. We also work on just little baby steps so it is not overwhelming.
Also, consider bringing someone else into your weight loss program. Maybe one of your coworkers will enjoy doing this with you, and the two of you can offer each other support. Even if your kids are small, they can help you meet your goals by encouraging you to run around at the park, take them for evening walks or help you shop for new veggies to try. Even if you feel that you have no support, look around. You may be surprised at where your motivation may come from.
Excuse #5: I Have an Injury or Medical Condition
Whether you become injured from working out or you have an underlying medical condition, it may seem logical to stop working out. But remember that exercise is ideal for everyone, despite your age, medical condition or mobility. You should never feel that you have to stop working out because of any injury; although you will most likely need to rest that part of your body.
In most cases, walking is always the best option. Walking is very easy on the body and can be done at any age. Stretching activities like Barre, Yoga or Tai Chi are also excellent choices because they’re low-stress on the joints and muscles and still allow for toning, stretching and physical activity. If you’re still not sure about what you can do, talk to your doctor. You may have limitations, but you can expect that your doctor will agree in having you move around to improve blood flow and circulation, boost the mood and speed up the healing process.
Exercise is only 20% of the whole weight loss continuum. This means that even if you have an injury or medical condition keeping you from exercising there is still 80% of other things you can be doing for your health that will help you lose weight. One thing that I have found to help my clients is to get rid of the “ALL or NOTHING” mindset. Just because you can’t work out doesn’t mean you shouldn’t be eating for better health. Just because you are limited on foods you can eat because of a medical condition doesn’t mean you shouldn’t find other ways to boost your nutrients.
Excuse #6: I’m Too Stressed
When we get stressed, we often go straight to the TV or the fridge. We tend to think that immersing ourselves in these things or eating something sweet will get rid of our negative feelings. And they do, but only for that moment in time. There are other more effective ways to combat stress. I have outlined a few in my blog post here: How to treat adrenal fatigue with self-care. (They will work even if you don’t have Adrenal Fatigue)
Enjoying a workout is also a great way to de-stress. but if you hate what you’re doing, you’re going to dread doing it and quit. Start with walking, something that most people enjoy. Use the time to take in the sights and smells from the environment around you, and choose locations that are quiet and secluded, such as a forest preserve near your house. Therefore, you can remove yourself from your surroundings and focus on relaxing the mind and body.
Knowing how to effectively ease stress is an important part of caring for your overall health, so it’s never a bad idea to start learning new ways to deal with anxiety. When you enjoy this time to yourself, you’ll want to take a comforting walk instead of sitting in front of the TV with an ice cream bucket. Check out my blogs on stress:
Excuse #7: Exercise is Boring
So many of us complain about exercise being boring. If you have a stationary bike at home, you may indeed find it boring to stare at the wall during your workout. But exercise is far from boring; the goal is to switch it up to keep you having fun. You may enjoy dance workout videos that have fun music to move along to. You may enjoy going for a nature walk with the family that allows time for connecting with nature.
Or perhaps rollerblading through the park or bike riding is more your style. There are so many ways to meet your exercise goals while having fun; there’s no reason why you should be bored with your current routine. Also be sure to switch up your routine. When you do the same thing every day, it will get boring. If you’re lucky enough to live in a state with seasons, use the weather as your guide. Swim, go bike riding and take walks in the spring and summer.
Ice skate, snowboard and hike through a forest preserve in the fall and winter. If you can afford a gym membership or a membership to a community center like the YMCA, take advantage of things like tennis courts, volleyball courts, indoor swimming pools and rock climbing year round.
Join a spinning class with a friend or try out low-cost classes offered at your park district. There’s no room for excuses in the game of life. If you want to succeed at your weight loss
goals, excuses must be left behind for good. Be sure to reach out to me for more ideas! I would love to get you past all these excuses and onto success!
Which one of these will you try today? May I suggest getting the support in my Sisterhood of the Shrinking Pants Wellness to Weight Loss Program? Get all the details by clicking the link above.