Excuse: My parents were overweight so I am destined to be, too. Genes do play some role in what your natural weight is, but it's about the behaviors we learned, too. That doesn't mean you're helpless to change the future: If you inherited a slower metabolism from your mom, exercise to boost it. If dad's penchant for eating fatty foods seems to have been instilled in you, fight back by trying healthy foods until you find some you can sub substitute for those old favorites. These types of "inherited problems" may be a challenge, but they're not the main cause of obesity -- lifestyle is the chief cause of obesity, whether your parents were large, slender or anywhere in between.
Excuse: My family hates healthy foods. There is a misconception about healthy eating being an "all or nothing" enterprise. Just because you want to lose weight and eat healthier doesn't mean you'll need to force feed your family "rabbit food" every meal. Small changes can really add up to a big difference, especially if you introduce them slowly and build up to bigger changes. If your family loves comfort food, make just one change per dish; start off by leaving meatballs out of your spaghetti dinner, for instance. Try substituting fat-free and low-calorie ingredients in baking recipes you use most often. Add vegetables to macaroni and cheese, make salad dressings with fat-free buttermilk or use non-fat yogurt in lieu of sour cream as a condiment. If you don't say anything about the little changes, you may be surprised to find that no one even notices them!
Excuse: I just don't have time! Losing weight requires many changes, including extra time spent planning meals and working in exercise, but you don't necessarily have to alter every aspect of your life. Taking a 15-minute walk today instead of watching 15 more minutes of TV before bed can be all it takes to form the exercise habit and train you to begin looking forward to your walk just as you do a favorite show. Spend the time you would have used to go to a restaurant to stop by the grocery store and just nab some fresh produce. Taking lunch from home instead of getting fast food takes preparation, but it also will give you more time to relax, read a book or take a walk on your lunch break. The time is there, you just need to change how you use it.
Excuse: I don't have any family support. It is not uncommon for family or friends to not be supportive of -- or even sabotage -- our weight-loss efforts. You have to remind yourself that you need to lose weight for you and you alone. And if you're doing it "just for you" then what does it matter? Just because they don't identify with or even support your efforts doesn't mean you can't do it. Look for the support you need somewhere else if you just can do it alone: Church, co-workers, support groups and commercial weight-loss programs are all alternatives to getting the family support you crave.
Excuse: I'm afraid of re-gain. You're not alone. I have lost and re-gained the same 25 to 40 pounds at least four times over the course of 15 years. Each time the weight comes back, I have to re-evaluate my situation and remind myself of the true reasons that I want to lose weight. I threw out my skinny jeans a long time ago, but my family history of obesity-related health issues can be a real wake up call and works to re-motivate me. You have to remind yourself of something that important, too. And even if the weight comes back, you can do it again. It's never too late. Focusing on the true reason you need to be healthy -- to be there for your friends and family as long as possible -- can help you overcome the fear.
