Mindset

The One Thing Holding You Back From… (Excuses)

You want to lose weight.  You want to look and feel great all the time.  You want a profitable business/career.  You want to ditch the dieting forever.  Once you lose that weight you want to keep it off.  You want less stress and more energy.  

These are great things we all want.  Why is it so difficult then to lose that weight, or get off that dieting roller coaster, and achieve everything we want.  The answer most often lies in the excuses we tell ourselves.  

There are good reasons for not doing something we want or intend to do.  It might be an emergency or something of more importance that comes up and we have to postpone that thing we wanted/meant to do.  Any reason we give ourselves is real and valid at the time. 

What happens when we keep using these “reasons” day after day, month after month?  Sadly, these once valid reasons become the “good” excuses we have for putting off what we wanted, intended, or knew we should do.  The excuses we made were good, but they didn’t get us anywhere.

It’s safe to say all of us have used these 3 excuses at one time or another.

Excuse #1: “I Have No Time/I’m Too Busy.”

Time to get real on this excuse.  We all have 24 hours in a day…not more, not less.  People that perform at high levels of achievement don’t have any more time than the rest of us, and in fact it’s likely they are even busier.  Consider Richard Branson, Brendon Burchard, Tony Robbins, Oprah Winfrey…the list goes on.  What they do is make time for what is important to them, and yes their fitness and health are critical factors to their high performance.

Here are a few options for busting through the exercise time excuse:

  • Been off the exercise wagon a while?  Take 5-10 minutes each day (no more until this becomes so easy and a habit) and do something physical.  Walk, jog, do a few push-ups, crunches, stretches, etc. 
  • Exercise in the morning before your day truly becomes busy.
  • Literally schedule exercise into your day, just like you would a meeting.  If 15-minutes is all you have tomorrow, then 15-minutes it is.   

Excuse #2: “I’ve Tried [such and such] Before and It Didn’t Work.”

There are two things about this excuse.  One, maybe the diet or weight loss program you tried really didn’t work for you.  Fine, but did you try something else or just give up?  Second, maybe you had a failed attempt at losing weight or reaching whatever goal you had.  Did you get discouraged and just give up?

The biggest problem with this excuse is letting failure have its way.  Everyone fails at times.  High performers do.  The difference is they get back into the “game” quickly.

How about trying this:  Have a plan for when you do fail.  For example, 2 days in a row of skipping exercise is all I will allow myself; or if I eat poorly 1 day, the next day I’ll eat a healthy breakfast and dinner.

Excuse #3: “I Don’t Have Money To [join a gym, pay a personal trainer, buy a program].”

This excuse requires a certain amount of honesty.  Do you truly lack money to make even a small investment in your health and fitness?  Is losing weight and being fit really on the top of your list of importance?  How badly and how fast do you want to lose that weight, be stronger, more mobile…?

The key to ditching this excuse is being able to answer these questions.  Because what is important to us, we usually put our resources into and accomplish.  And while money is a legitimate concern, running or fast walking outside and doing bodyweight exercises at home are free.  Small purchases of a few key pieces of equipment to have at home can help you level up. 

Bottom Line…

Examine your reasons for skipping exercise and continuing to eat unhealthy.  Have these become excuses over time?  If so, take one excuse and make just one small change to be better.  Stick with that until it is so easy that you know you can make a second small change.  The road ahead to losing weight, feeling great and having the life you want then becomes that much easier.

You Can Have Your Cake and Eat it Too!

Yes, you heard me right.  I’m (Therese) giving you permission to eat that piece of cake, or chocolate, or cookie, or pizza, or, well, fried anything.  This probably sounds hypocritical since I’ve written about substituting such foods for healthier options.  And yeah, okay, it kind of does.  But, let me explain…Words Matter. 

What Happens When You’re Told Not to Do Something?  

Don’t, not, and no are some of the strongest words in any language.  Growing up, I’m sure most of us heard things like, “Don’t touch that,” “Don’t do that,” “This [whatever] is not for you,” “No, you can’t have that.”  When we hear the words don’t, not, and no, the brain focuses on that “thing” we aren’t supposed to touch, do, have, etc.  And it ends up being all we can think about.  

There’s a reason I’m telling this story. 

How many times have you been told to stay away from that metaphorical piece of cake?  The same thing happens that is described above.  When we are told NOT to eat “something,” that “something” is ALL we think about.  And that “something” is usually a food we crave for whatever reason, maybe associated with comfort, happy moments, or triggered by sight or smell. 

Now, I’m certainly not advocating going on a binge of eating junk food.  Neither am I saying to totally eliminate them from your diet so they never touch your lips again.  What I am saying is that you can allow for small or occasional indulgences, rather than completely denying yourself.  But, it requires some strategy so that 80 to 90 percent of the time you are eating a good, clean, healthy diet.

Strategies for Cheating (Cheat Meal and item…)

Here are a few cheating strategies so you keep your diet on track and avoid psychological guilt or feelings of failure while losing or maintaining weight.

  • Schedule a cheat meal.  Plan a favorite dinner of pizza, burger and fries, etc.  Refrain from doing this too frequently—1x/week max.  The more cheat meals that are eaten, the longer it can take to reach a weight loss goal.
  • Schedule a cheat day.  Plan only 1 day/month to eat whatever you like that day.  Avoid this strategy if it tends to cause a lingering return to unhealthy eating beyond the one day.  Also, after the cheat day be sure to eliminate those items from your kitchen.
  • Have one small “treat” during the day.  This could be one small scoop of ice cream after dinner, or a piece of chocolate midday, etc.  The key word here is small.  Additionally, only keep 1-2 of these items in your kitchen at a time and allow them to run out before another purchase.

The overall idea is to allow yourself to modestly indulge, which may help stick to an otherwise healthy diet.  The win here is that the cravings won’t control you anymore.  Rather, you control the cravings.  There is power in that!

TV & Junk Food: Are They Related?

I don’t know, maybe I was just burned out a bit from working too hard and needed a break, but yesterday was one of those lazy days for me.  I decided enough was enough and I was just going to relax for the day.  Now we all need those relaxation days to recharge.  But, on this particular day, I was glued to the TV.  And, for some reason, I took more notice of the many food commercials that we are bombarded with. 

It Made Me Wonder if TV Led to More Eating, and Junk Food in Particular.

To be completely transparent, some of what I have to say on this subject is based on my own experience, and some on research.  First, my own experience…

What I Know to Be True for Myself

I fight my food demons like I know a lot of others do.  Growing up, there were always sugary desserts and candies on hand.  While that’s another story in itself, suffice it to say, while we had to eat dinner at the table, dessert was served later in front of the TV.  I took this same practice into adulthood for many years.  Unconsciously, I associated relaxing in front of the TV with treat time.  During my own weight loss journey, it was one of the habits I became aware of that were contributing to my overweight.  (If you want to know what I did…I slowly began substituting for a healthier snack.

Back to Those TV Commercials.

To be fair, not all those food commercials I noticed yesterday promoted bad foods.  Some were certainly healthy.  But, on seeing them, even though I wasn’t hungry, it made me want to eat.  In sight, in mind, so to speak.  So, my natural tendency was to hit the kitchen and forage for food.  That meant extra calories I was consuming, healthy food or not.

What Some Research Says

In 2018, Cancer Research UK1 [United Kingdom], conducted a survey of teens between 11 and 19 years of age to assess if there was an association between TV streaming and ads on diets.  More specifically, on junk food and sugary drink consumption.  They discovered that teens who regularly streamed shows containing ads “were more than twice as likely (139%) to drink fizzy drinks compared to someone with low advert exposure from streaming TV, and 65% more likely to eat more ready meals than those who streamed less TV.”

In another study, researchers looked into whether eating while watching TV increased the number of calories consumed relative to eating with no TV2.  The participants were women.  Interestingly, everyone ate more with TV.  If the show was a favorite, or one they were familiar with, the food intake was even greater.

I always like to leave with a bottom line.  After working with clients and my own experience, one of the ways to combat TV and food intake is to be mindful of it.  The more mindful we are of what we are doing, the more we can move to modify it in a healthier way.

1Cancer Research UK. “Teens likely to crave junk food after watching TV ads.” ScienceDaily. ScienceDaily, 15 January 2018. www.sciencedaily.com/releases/2018/01/180115184342.htm.

2Braude, L., & Stevenson, R. J., 2014. Department of Psychology, Macquarie University, Sydney, NSW 2109, Australia. “Watching television while eating increases energy intake. Examining the mechanisms in female participants.” Appetite. Vol. 76, pp 9-16. https://doi.org/10.1016/j.appet.2014.01.005.

Decision Making = Success

Do you remember a time when you had a big decision to make and you just didn’t know what the right way to go was?  And, you just didn’t do anything and let whatever happen?

Of course, we’ve all done that before.  And in not making a decision, well, we’ve actually made one.  We’ve let fate, or whatever one might call it, make the decision for us.  In essence, we’ve given control over to someone or something else.

It’s human nature to mull over difficult decisions.  Humans want to weigh cost/benefit, even if just subconsciously.  Our expansive brain power allows us to analyze a situation and logically work out the next move, kind of like a game of chess.  This of course, is a good thing. However, sometimes it gets in the way of us taking action, any action, and just correcting it if we have to.

The most successful people, and you can name anyone from Richard Branson to Oprah Winfrey, make decisions, make them quick, and course correct if they have to.  In essence, they make a decision, then make it right, to achieve a successful outcome.

So, what’s stopping YOU from success?  What’s stopping you from getting in shape, losing weight, or simply improving your health?  Make a decision to do something, start something that will move you towards whatever goals you have.  If you want to be more fit, healthier, or lose weight, make a decision and take some action to get yourself there.

Let’s look at some tips to help with that decision making.

First, examine any excuses you might have for not taking action.  One of the most common is, no time.  Be honest with yourself.  Do you really not have the time?  Because if it’s something you really need to do than time is irrelevant.  At some point the time has to be taken to do it anyway.  Will your life be less busy in the future?  A simple tip is to start by just making a little time for what needs to be done, say 15 minutes each day, and build up from there.  Before you know it, you will have made significant progress.

The second most common reason for not taking action is no money.  Again, be honest with yourself.  Is there really no money for it?  How important is what you need to do?  If money were no object, would it be important, would you do it?  If the answer is yes, then consider these tips:

  • First, set the intent that you are going to find the money to do it. This helps shift your mindset so it is working for you, instead of against you.
  • Examine your finances to see where money may be wasted and target those dollars to help fund what you need.
  • Sell something that you no longer need or has been unused for a while to put toward it.
  • Much like the time commitment, start small. See if you can fund what you want by spreading the payments out over time.  Many businesses seem to be willing to do this more and more.  Or start your own fund to pay for it by saving your spare change.

Remember, be as creative as you like.

Second, consider the benefits of what your decision would bring over the risks of doing nothing.  Use this simple tip of making a list of the benefits of acting and the risks of inaction.  If the benefits outweigh the risks than make the decision to act—take the very first step you have to set your decision in motion.

Third, consider the future rather than your situation right now.  What would you like your future to look like?  Is the decision facing you in line with your goals for the future?  A simple tip is to write down your perfect future related to the choices in front of you.  If the decision to act on something fits into that future, say yes and take that first leap of faith.

In truth, “we rarely regret the things we did, only the things we didn’t do”.  So, start making decisions and then make them right.

Follow us on Facebook as we often put motivation tips and strategies along with great fitness and health tips.  We also offer complimentary strategy sessions to help you uncover strategies to improving your health and fitness.

Decision making is about taking action.  So…make a decision, then make it right.