7 Excuses to Overindulge and How to Take Control

Excuses, excuses. Don’t let them get in the way of eating healthy.

Here are seven ways to overcome common excuses many people make to overindulge.

1. It’s a holiday (or the weekend or date night).  Life has lots of special occasions — and weekends! Indulging a bit on holidays is OK, but you don’t want that occasional splurge to turn into regular behavior. To help that from happening, try planning ahead for these situations. For example, if you’re going to a holiday party, start with a small salad at home so you’re not tempted to indulge in all the unhealthy options. Making holiday cookies? Why not make them healthier this year? Try using oatmeal, fruits and nuts as main ingredients, and cutting the sugar in half.
   
   
2. I’m down in the dumps (or stressed to the max). You missed a work deadline, had a flat tire or left your wallet at the grocery store. Comfort food is calling you — maybe even yelling to you. Life stresses, such as unemployment or caring for a sick relative, also can cause you to overeat — even when you’re not hungry. Instead of overindulging, try a distraction like taking a brisk walk, taking a few deep breaths or meditating. These tips can manage your stress, too.
   
   
3. I already blew it for the day. I had a candy bar from the vending machine. Nobody’s perfect. Focus on what you can do next, not on what you did last. Plan ahead to eat healthy when in the office or on the run. Keep handy snacks, such as a portable piece of fruit (think apple, banana or orange), unsalted nuts and baggies of unsalted air-popped popcorn, instead of sugary or salty options easily in reach to eat at your desk or to grab on your way out the door.
   
   
4. Someone brought doughnuts (or cake or pizza) to the office. It’s OK to pass on the unhealthy freebies. If you do indulge, have a couple of small mouthfuls and then find a way to get in some extra physical activity like taking the stairs instead of the elevator.
   
   
5. I don’t have time to eat healthy. Look for small pockets of time to do something healthy for yourself — even if it’s while you’re doing something else. Cut up fruit or vegetables while you’re watching the morning news on TV for afternoon snacks or tonight’s salad. Maybe put together an easy slow cooker recipe while you’re talking to your best friend on the phone.
   
   
6. It’s hard to find healthier choices when eating out. Restaurants can be challenging, but dining out doesn’t mean you have to ditch your healthy ways. Look online for the restaurant menu ahead of time to identify good choices. Ask for healthy substitutions and sauces/dressings on the side. Try sharing portions with your dining companion or saving half for another meal.
   
   
7. I’ll start being healthy tomorrow (next month, after the holidays). Why wait? Start now. Take one small step at a time. Building upon these small steps creates lasting healthier habits. You’ll be amazed at what you can do — one bite at a time!