Excuse #1: ‘I don’t have time to cook nutritious meals.’
Solution: Save time on meal preparation without compromising on nutrition by purchasing convenient items such as rotisserie chicken, frozen fruits and vegetables, and precut produce.
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 the personal-training company Blakely Fit. 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. Blakely also suggests kicking off the morning with a workout, which will pre-empt any excuses or scheduling conflicts that may later arise.
Excuse #3: ‘I don’t have access to a gym.’
Solution: 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 registered dietitian Samantha Cassetty. Fill your fridge and pantry with produce (fresh or frozen), wholegrains, 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. 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 kilojoules consumed, says Cassetty. Quell hunger pangs by eating balanced meals: produce paired with sources of lean protein (Greek yoghurt, tuna, chicken, eggs or beans). Some people mistake thirst for hunger, so stay hydrated.
Excuse #6: ‘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.
This article originally appeared on goodhousekeeping.com.
