Excuse-Proof Your Diet to Lose Weight

We all have big, fat "buts." As in: "I want to lose weight and get healthy, but." Well, it's time to say goodbye to those excuses and hello to a healthier and slimmer you. Here, the experts address top stumbling blocks when it comes to losing weight-to help you win at weight loss.
-Ginny Graves


Diet Excuse:

I love food. sometimes a little too much.

Excuse Buster:

The pleasure you get from food diminishes with each bite-brain scan studies have proven it-so slow down and savor every one, and be mindful of when you might be starting to eat just to eat. And if you have a habit of going back for seconds, serve your meals from the counter or stove, rather than family-style. That simple trick can help you eat 20 percent less. These perfectly portioned recipes may help too.


Diet Excuse:

I don't have time to cook.

Excuse Buster:

First, a little reality check: "The average restaurant meal comes in at 1,500 calories, so it's hard to lose weight eating out," says Dawn Jackson Blatner, R.D.N., author of Superfood Swap Diet (due out December 2016). And making your own meals doesn't have to be an ordeal. Make it quick by picking up a roast chicken and prewashed greens on your way home-and take time on the weekend to prep a dish or two that you can heat and eat, like veggie chili.


Diet Excuse:

I literally hate going to the gym.

Excuse Buster:

Who needs a gym? Walk around the block, take a dance class or go snowshoeing-the options are endless. The key is finding something you enjoy. You'll be less likely to overcompensate for the exercise with food, according to recent research conducted by Brian Wansink, Ph.D., author of Slim by Design.


Diet Excuse:

I have no willpower.

Excuse Buster:

"You don't need as much willpower if you make your environment work in your favor," says Wansink. His top science-vetted tips: 1. Put a bowl of fruit on the counter-people who do that weigh, on average, 7 pounds less. 2. Keep just a few snacks on hand and stash them in an out-of-the-way cupboard (you'll eat 25 to 50 percent less than if they're right in your face). 3. Put less-healthy leftovers in foil or opaque containers.


Diet Excuse:

Diets never work for me.

Excuse Buster:

"Diets don't work for anyone-because they imply a short-term strategy," says Rachel Beller, R.D., author of Eat to Lose, Eat to Win. "Many people who've lost weight don't have a plan on how to sustain it." All you really need is one basic meal-building principle to keep you on track: Pile most of your plate with leafy greens or other veggies, plus a smartphone-size serving of healthy protein. And include a touch of healthy fat-like olive oil or avocado.