As many as one in eight (13%) of overweight and obese Australians are in denial, considering themselves healthy with no need to make lifestyle changes, according to the 2010 Zurich Heart Foundation Heart Health Index.
Furthermore, close to 60% are failing to get the recommended amount of exercise, despite 47% believing they are meeting the guidelines, while three-quarters wrongly believe they are eating enough vegetables.
The fact that you’re here, actively changing your habits for the better and securing a healthier future, means that, thankfully, you’re not one of them – breathe a sigh of relief. But the report highlights how easy it is to trick ourselves into thinking we’re leading healthy lives, when we’re actually feeding ourselves a diet of excuses.
Consider your inner dialogue. Do you ever tell yourself you’re too busy, or have you put off going for a walk because of rain clouds on the horizon? You’re not alone…
According to the Zurich study, lack of time is the most commonly cited excuse for not eating healthily and exercising regularly, named by 27% of people, especially women and those under 40 years of age. Eight per cent admit to being too lazy or unmotivated to make the necessary changes, while 3% blame the weather for their unhealthy ways.
Psychologist and life coach Dr Suzy Green says most of us make excuses when we’re thinking about a change of behavior that we find scary. She explains that excuses are essentially ‘health inhibiting thinking’ and that we need to turn them into ‘health enabling thinking’ if we're going to prevent them from getting in our way.
It helps to consider why we make excuses in the first place. There are typically two reasons:
You don’t think you can do it
If you have low self-confidence or if you have unsuccessfully tried to lose weight before, it can feel like a monumental effort to try again. Believing in yourself is an absolute must and, if this requires some outside help such as counselling or therapy, taking this first step will be a move in the right direction.
Your behaviours are ingrained
Old habits die hard and it is difficult to shake off behaviours that have taken years to develop. New behaviours take effort, and there are many times when it all seems too hard.
Dr Green explains that the excuses people make when they are not ready to tackle their behaviours need to be turned around. Here are some common excuses – and tips on how to combat them.
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“I don't have time to eat healthily”
If you can make time to eat unhealthy foods, you can make time to eat well, too. Take breakfast, for example: what could be faster than a bowl of cereal with skim milk or a banana? Planning ahead will give you more time. Try to make sure the right foods are waiting for you in your cupboard, fridge or freezer.
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“I hate exercise!”
Perhaps you haven’t found the right kind of exercise to suit you yet. You'll be more likely to stick to an exercise routine if it's fun, enjoyable and suits your lifestyle. So, if the gym doesn't work for you, try walking. If walking is boring, consider group exercise classes. The secret to pushing through exercise excuses is remembering that you don't have to love doing it, you just have to love the benefits of it.
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“I can’t live without my treats!”
You don’t have to! No foods are banned, it’s the balance of what you eat that really counts. You can fit treats into your diet by recording them in your diary and making the appropriate adjustments to the rest of the day to keep to your calorie target. If you have a blow out, eat fewer calories the next day or increase your exercise to stay on track. Alternatively, you might want to consider a calorie-reduced version of your favourite treat – there are lots of new products around and you never know, you might find a new favourite!
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“My job means that I have to eat out a lot.”
You can eat well when you eat out, but, there’s no doubt that this can be tricky. Portion sizes at restaurants are typically large, so this is something you need to keep a close eye on. Stick with the good choices on the menu such as grilled fish and meats with the sauce on the side, plus salad and vegies. Avoid foods described as fried, creamy or cheesy. Drink plenty of water with your meal and keep a watch on the wine.
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“I have a slow metabolism.”
It's a misnomer that being overweight means you have a slow metabolism – typically the opposite is true, as it takes more energy to keep a larger body functioning. But even if you do have a slow metabolism, you can turn it around with exercise, which is a sure-fire way to boost your metabolic rate. Aerobic activity (fast walking, tennis, fitness classes, etc) helps strengthen your heart and lungs while resistance training builds muscle. Muscle burns calories fast so the more you have, the more calories you burn automatically – when you work out and when you rest, too.
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“Being bigger is part of my identity”
If you really want to live your life, you have to let go of the barriers that are keeping you heavy. Some people use the excuse of being heavy to live on the sidelines of life. Ask yourself whether this is what you really want to do or can you allow yourself to find the happier you? It’s true that you might have to deal with the occasional unsupportive friend or family member and it might be that some people have higher expectations of the new, slimmer you. But, is that really such a bad thing? Take a chance; you won’t lose yourself, you might well find the happier person inside. You deserve success as much as anybody.
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“It’s too expensive!”
There is no doubt that the fresh fruit and vegies, fish, lean meat and pulses that feature strongly in your Biggest Loser Club plan definitely cost. But compare the costs of a takeout meal with a home-cooked version and a home-made sandwich with a deli-bought version – the dollars (not to mention the calories) will really stack up with the shop-bought options. Another good trick is to check how much food processing puts onto your bills – for example, compare the price of a kilo of apples to a kilo of apple cake, or a kilo of potatoes and a kilo of potato chips. Buying foods as nature intended is always cheaper; it’s the manufacturing and packaging that adds the staggering costs.
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“It’s all too hard!”
Depriving yourself and eating foods that don’t exactly inspire you is challenging; we know that. The Club promotes a healthy balanced eating plan that aims to keep you satisfied, your metabolism fired up and your enthusiasm high. While you do need to make adjustments to your lifestyle, it's about getting the balance right. If you really think it's all too hard, share your thoughts on the forums – there are lots of other like-minded people waiting to inspire you and share how they overcame this excuse.