Bust Your Bad Eating Excuses!

Im going to be absolutely blunt with you here (shocker, I know) and tell you something Ive learned as a trainer. The difference between people who stick with a healthy lifestyle and those we dont is the ability to stop making excuses. Were all busy and we all have dozens of relationships (kids, spouses, friends, bosses, businesses, etc.) that need to be cultivated on a daily basis. But those who make it a priority to spend even a little time each day on making healthy choices will always see the best long-term results. And no, you dont need to spend thousands of dollars on Jenny Craig groceries! Here Ive thought of the main excuses I hear clients, friends, family, and even strangers use every day to justify why eating healthy is just too hard for them. Find your top excuses, learn how to bust them, and make your health a priority! Not only will you feel better but the people in your life will respect whats important to you.

Bad Excuse #1: I deserve this.
So you went to the gym, ate a salad for lunch, and didnt lose your temper when your coworker dismissed your ideas. Now its dinnertime, and you want a big brownie for dessert. You earned it, you tell yourself. But how about distinguishing between enjoying a treat and rewarding yourself? Its been said that when people use food as a reward, they also use it as a punishment (thank you Dr. Oz). So along with thanking yourself for a job well done by overindulging, the next time you feel youve done something wrong you might choose to skip dinner (this is why if youve ever gone through a bad breakup or divorce, youve probably temporarily lost weight). To break this pattern make a list of non-food rewards. Consider items like new music or simple pleasures, like giving yourself permission to take a break.

Bad Excuse #2: Im upset.
Youre flooded by stress and fatigue from a busy day, its 10 p.m. and youre finally getting a moment of peace in your day so you reach for comfort food. Stop the madness! Just because youre emotional doesnt mean you have to overeat. You might be aware that you shouldnt eat such bad food, but youre going to justify it one way or another. So to break this pattern without popping the button off your pants, accept that sometimes youre going to eat to cope with your emotions but when you do you need to first pay attention to yourself. Sit down, take some deep breaths and relax as much as possible before you start eating. By taking the edge off your feelings you may not need as much food to feel better (a single cookie instead of the whole box!).

Bad Excuse #3: Im too busy to eat well.
See the justification for Excuse #1 and apply here. You might be juggling extra hours at work or need to take care of an ailing parent. You know you should eat well but if you add one more thing to your To Do list you might lose your sanity. To get control of this, take little steps that dont require much thought or effort, like putting an extra apple or protein bar in your bag. If you have healthy snacks at your fingertips or can promise to eat fewer bites at every meal youll figure out that healthy eating can come natural to you and you wont feel like its just another item to cross off on your list.

Bad Excuse #4: I paid for it.
Eek! I find this one maddening when I see it happen at buffets. You tell yourself it would be a waste not to eat as much as possible to get your moneys worth. Hold the fried chicken. Think of your budget in terms of calories rather than cash. Try to remember its about quality, not quantity when it comes to getting the most for your buck. The same principle goes for free food that comes your way, such as pizza left over from the meeting at work or cupcakes at your kids school function. Just because they are there doesnt mean they were meant to go down your pipes.

Bad Excuse #5: Its a special occasion.
Its yet another co-workers birthday so for the third time this month everyones standing around the office eating cake. Since its a celebration, you let yourself have a piece. But think of special occasions as either routine ones or truly special ones. The latter occur infrequently and involve a food or a moment set apart from your routine - a monthly dinner date with your best friend, perhaps, or Christmas when your mom bakes her amazing cookies. Then when youre tempted to indulge at the next office party or happy hour, remind yourself that youre not compelled to partake at every gathering. Plan for the genuinely significant days (like your own birthday, perhaps), and eat lightly before and after them.

Bad Excuse #6 (and my least favorite): This is my last hurrah.
This is the one I get all the time - right before people begin a new fitness regimen. Youve decided to give up refined carbs...tomorrow. So tonight, you order pizza and a Coke. Where do I begin? First of all, let go of all-or-nothing diets. Deprivation is never good, and its a big pitfall. For instance, if you decide you want to lose 10 pounds and then give up your favorite food, what do you think youre going to crave the most? This leads to rationalizing and finally cheating on your diet. If your eating plan leads you to binge on pizza, its not a good eating plan to begin with. And trust me; its entirely possible to eat healthfully without making your favorite treats off-limits. If your favorite café has to-die-for scones, plan an outing every couple of months. Bring a friend, enjoy the company, eat a reasonable portion, and allow yourself to savor the treat because its delicious, without inventing excuses!

Meet the Trainer

Crystal is a certified personal trainer through the National Sports and Conditioning Association (NSCA). She has a passion for helping others live a healthy lifestyle and
coaching them to push their limits beyond what they think they are capable of.