Everyone Makes Them. Here’s How to Move Past Them.
Changing how you eat is one of the hardest changes there is. When the change feels too big, our minds hand us excuses. The excuses sound true. That is what makes them sticky.
See if you recognize any of these seven — and try the honest answer that goes with each one.
1. “I Love Good Food Too Much. I Could Never Stick to This.”
If you tell yourself you will fail, you probably will — our minds tend to believe what we repeat. Try a truer sentence: “I can do this, one day at a time.” And good news: eating well does not mean giving up tasty food. Grilled, seasoned, fresh food can be every bit as good as the heavy stuff. Pick an approach built around foods you already enjoy.
2. “I’ve Tried Before and Always Fall Back.”
Then this time, learn from last time instead of blaming yourself. Ask what went wrong. Did the plan cut out everything you like? Did one bad weekend turn into quitting? Find the pattern, fix that one weak spot, and go again. A past slip is information, not a verdict.
3. “I’ll Be Starving All Day and Can’t Get My Work Done.”
A sensible plan should never leave you starving. Many people find that after a few days of lighter, balanced meals, their energy feels steadier, not lower — especially if they add a little movement. If a plan makes you miserable and hungry all the time, the plan is wrong, not you.
4. “Sunday Dinner With the Family Is Our Tradition.”
Keep the tradition. One meal a week does not decide your results — the other twenty meals matter far more. Enjoy the family table, make a few smart picks while you are there, and get back to your normal routine at the next meal. No guilt needed.
5. “I Like a Cold Beer on the Porch After Dinner.”
You do not have to give it up forever. Enjoy it a couple of evenings a week instead of every night, and keep the rest of your routine steady. Small trims you can live with beat big bans you will break.
6. “I Travel for Work. Hotel Food Decides for Me.”
Most hotels and restaurants will make food the way you ask for it. Grilled instead of fried. Vegetables instead of fries. Dressing on the side. You are the customer — a few polite requests put you back in charge, even on the road.
7. “Maybe I Should Just Be Happy the Way I Am.”
That is a fair question, and only you can answer it honestly. If you truly feel good in your body, no one should push you to change. But if the honest answer is “not really,” then that quiet “no” is your reason to start — gently, at your own pace.
Action Steps
- Pick the one excuse from this list that you say most often.
- Write down the honest answer to it and keep it on your phone.
- Choose one small change you can start this week — not a whole new life, just one change.
- When the excuse shows up, read your answer out loud and do the small change anyway.
Key Insights
- Excuses feel true, but most of them fall apart under one honest question.
- You do not have to give up good food, family meals, or small pleasures to make progress.
- Past attempts are lessons, not proof that you can’t do it.
- The goal is a routine you can live with — do what you can, don’t overextend, and keep going.
Keep Reading
The book: Stay On Track! — The Mindset for Weight Loss That Lasts — the companion book on the mind game, in our Shop.
This is general information, not medical advice. Talk to your doctor about what’s right for you.
