How to Stop Making Up Excuses for Not Losing Weight

Losing weight is not easy, that goes without saying. However, it can be done, leaving you feeling great about your body and reducing the health risks that come with being overweight. One of the most common reasons why attempts to lose weight fail is that people can distance themselves from being accountable for their own inability to lose weight. Many people make up excuses and as a result, don’t meet their weight loss goals. Here are four effective ways to stop making up excuses for not losing weight.

Be Accountable

Unless you have a medical condition you have no control over, you and you alone are responsible for losing weight. With responsibility comes accountability. Most of us find it hard to be accountable. A good idea is to found another medium to be accountable to. Here are a few suggestions:

  • Start a weight loss journal where you can write down whether you’ve met your daily or weekly diet and exercise targets. You can start a free diet and weight loss journal online if you prefer.
  • Join a community of people with similar goals to yours. There are very active and supportive weight loss communities online. You could also find some locally.
  • Get a weight loss buddy. This person may also be looking to lose weight and you can encourage each other to go the gym or go jogging together. Basically, just keep each other focused. You could even just ask your spouse or a friend to give you a gentle reminder when you’re slacking from your plan.

Write Down a Weight Loss Plan

One reason you could be making up excuses is that you’re not too sure how much weight you want to lose or how you’re going to do it. These are very important points to address. Success is a lot easier when you have specific goals. Once you have addressed your goals, make a weight loss plan. This should include:

  • A meal plan (exact name of dish/foods included in the meals)
  • A weekly/monthly food shopping list, according to meal plan
  • An exercise plan (what type of exercise, what days, what time on those days?)

Set Short Term Goals

Research suggests that you’re more likely to be successful if you make lots of short term goals, than you would be if you made one long term goal. That’s not to say you shouldn’t have long term goals. You should know how much weight you want to lose in the long run, but also know how much you want to lose in the next month, 3 months, 6 months and so on. Make them realistic. Psychologically, meeting these small milestones keeps you motivated to stay on your weight loss plan.

Make It Fun

Formulate a weight loss plan that you enjoy. Don’t set up a plan you absolutely dread! For example, if you hate running on the treadmill and know that you’re just going to make up any excuse not to do it, maybe try jogging around a nearby park or joining an aerobics class. If you hate broccoli, don’t make it part of your meal every day, because there are plenty of other vegetables that you could replace it with.

Don’t make any more excuses for not losing weight. Start being accountable, whether it’s to yourself through a journal, an online community or through a friend or family member that you can report to. Write down a specific weight loss plan and set up realistic short term goals. Most of all, make your weight loss journey a fun one that you enjoy participating in.


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