Bust The Weight Loss Excuses: Part One

Permanent Weight Loss: Dr. Barbara L Katz

If you’ve been unable to lose weight or have been losing the same five or 10 pounds repeatedly, there are probably excuses you are telling yourself and believing.

Bust The Weight Loss Excuses:

This month and next, I will help you bust some of those excuses so you can reach your optimal weight without dieting.

1. I’m Too Old:

I lost over 40 pounds in my 60s – and you, too, can lose weight at any age. Weight loss may be a little more difficult as you age, but it’s still possible to lose and maintain that weight loss while eating the foods you love.

As we age, many of us become less active, so our bodies need less food. If we continue to eat the same amount we’ve eaten for years, we gradually gain weight because we’re now overeating. I recommend eating half or ¾ of a usual serving and then waiting 10 to 15 minutes. If you’re still hungry, take several more bites and then assess your hunger.

You may be surprised to realize that you’re satisfied with less food. You’ll probably lose your excess weight and keep it off by eating a little less while eating what your body needs for fuel. Nicely eliminating your age from your go-to weight loss excuses.

2. I Just Want It:

Your brain may often act like a toddler and throw tantrums when you see foods you love and try to avoid them because they’re “bad” for you or you’re not hungry.

Just because your brain tells you that you want something does not mean you need to eat that food. Learn to talk back to your brain while reminding yourself why you want to lose weight. Think about making your reasons for losing weight easily accessible (such as on your phone) so you can review them when your brain is encouraging you to overeat.

3. Everyone Else Is Eating:

In the United States, where food is abundant, we’ve become used to overeating. When we eat when hungry and stop when we’re satisfied but not stuffed, our bodies function better, and we have more energy.

It is possible to enjoy the company of others who are eating and not eat ourselves. The more frequently we eat according to our hunger signals, the more easily we lose and maintain weight.

4. Off-Limit Foods Weight Loss Excuse:

There is no food that is “off-limits” if you’re hungry and don’t overeat. Just because you desire a food does not mean you’re hungry – or you should consume it right now. Get used to talking to yourself and telling yourself that you can eat the food when hungry.

5. Someone Made Food, Especially For Me:

Some people love to bake or cook and will prepare your favorite foods when you visit. If you’re not hungry, practice conveying your appreciation while caring for yourself and not eating. Can you take the food home and eat it some other time? Can you give or throw the food away? Can you graciously decline to eat while being kind to yourself and the person who made the food?

6. I’m Too Busy:

Planning ahead helps when you’re very busy. You’ll never need to use this excuse when you make an eating plan for busy days (which can be healthy “take out” or already prepared foods). Many women prefer to plan most of their meals once a week so that they can prepare and shop while they’ve set aside time.

7. I’m On Vacation, Special Occasion, The Weekend:

It’s your life – make an eating plan that fits your lifestyle. You may need separate weekend, party, illness, and vacation plans. For example, a restaurant plan may include “a protein, veggies, a starch, bread or appetizer, and share a dessert.” Any alcohol or other drinks should be on your plan as well.

It’s also important to assess how well your plan worked. Were you able to follow your plan? If not, what do you need to change? Stay tuned next month for Part Two of Bust Your Weight Loss Excuses.

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