You’ve been saying for years, “I want to lose weight to get in better shape and in better health.”  But it never seems to come to fruition.  Maybe you are a persistent procrastinator, someone who knows they should do something but always finds an excuse to keep it from happening.

Procrastination problems

Why would someone avoid getting into better shape and health?  There can be several reasons:

·         To avoid something they perceive to be unpleasant and taking work to do

·         They have low self-confidence

·         Because it takes time to see results and the person is someone who wants immediate gratification

·         They are easily distracted and find it hard to keep motivated

Here are some examples of excuses for not eating healthy:

“I will have to cook more from scratch” or “It will cost more money to eat healthy” or “My friends who love to eat lots of unhealthy food will give me flack for wanting to eat healthy.”

Here are some examples of excuses for not exercising: 

“It will take time away from other things I enjoy more” or “If I have to pay for a gym membership it will cost me money” or “I will feel uncomfortable exercising around others.”

Breaking the procrastination cycle

We all can come up with reasons why we shouldn’t or can’t do things that we should be doing, particularly when it comes to our health. The more we put off making positive healthy changes in our lifestyle, the less likely we will ever take the initiative to make it a reality.  This sets you up to possibly be more at risk for chronic diseases such as diabetes, heart disease, cancer and stroke. 

Here are some ways to break the procrastination cycle:

·         Create a pros and cons chart regarding both the eating and exercise behaviors you keep avoiding

·         Under eating healthier, if a “con” is having to cook more, learn ways to make quick, healthy meals

·         Under exercise habits, if a “con” is that paying for a gym membership is too expensive, start instead with a walking program finding an area you can go do this at for free.  Check into walking at a high school track, a nature trail, or a park.

·         Set specific mini-goals. For example, set a specific goal to eat breakfast daily or set an exercise goal to walk 20 minutes 5 days a week.

·         Find ways to overcome barriers. For example, start shopping for more high fiber foods, nonfat milk or fruit.

·         If you don’t own a pair of athletic shoes, buy a pair.

·         Learn to enjoy immediate benefits. If you eat breakfast and walk daily it will give you more energy while helping you manage your weight better.

 

Another way to keep pursuing your health goals is to have reminder prompts to keep you enthused and to stick with your program:

·         Keep fresh fruit in a bowl on a table to remind you to eat more produce

·         Have a water bottle with you at work to remind you to drink more water

·         Keep high protein, high fiber meal replacement bars in your purse or briefcase so you won’t skip a meal

·         Lay out gym clothes the night before

·         Write down or remind yourself with your smartphone when to exercise

·         Purchase cookbooks or search the internet for recipes creating healthy meals

Reward yourself for practicing a healthy lifestyle

When you do achieve small successes and you are no longer making excuses or procrastinating, reward yourself to keep the momentum going:

·         Do a fun activity with a friend

·         Take a vacation

·         Go get a massage, pedicure or manicure – or all three!

·         Have a romantic night out

·         Attend a sporting event

·         Enjoy a concert