5 excuses that keep you from changing your eating habits

Muffins by Brooke Lark, Unsplash

Before we started Mindful-Munching, I tried to do some food consulting for my family and friends. To my dismay, they weren’t very interested. Whenever I started to talk enthusiastically about changing eating habits, they kept changing the topic. They felt like they had talked enough about it when I felt I was just getting started.

Although I had the impression that they wanted to make a change, and sometimes did make some small changes for a short period of time,  they mostly stopped themselves from actually taking action with excuses like:

  1. I don’t have time.
    This is probably THE most used excuse for anything! It’s cool to be busy nowadays. Many people believe that eating healthy requires you to spend tons of time in the kitchen. The truth is, those people just prefer to use their time differently. For example sitting on the sofa, browsing social media or doing any other equally important thing. BUT:

    1. cooking for yourself doesn’t need to be time-consuming, have a look at these quick and healthy dinner options.
    2. you need to make some time – it doesn’t have to be a lot but it needs to be some time – for your food. There will always be more important things to do if you don’t commit to making time for food preparation and shopping. It’s like brushing your teeth – you’d never say your life is too busy to brush your teeth! The rest of your body is just as important as your teeth.
  2. Others can do it but not me.
    Why would you say that? Actually, it’s the other way around: When others have done it, you can do it, too! Believe in yourself!
  3. It’s not worth it.
    Because eating healthy is a pain. Because on holidays/ birthdays/ weekends, you’ll gain weight anyways, right? Do you realize that those are very limiting beliefs? The difference between a diet and changing habits long-term is that you won’t starve during habit change and you will still feel satisfied. Natural and healthy foods taste amazing and make you want to have more. You just need to get some ideas, try new things, start some good habits, so you don’t even need to think “once a week I should have my health day with spinach and broccoli!” You won’t need to detox or have to diet for weeks or months. You’ll have tasty food every day. So, how is this not worth trying? Make little changes, step by step, one day at a time.
  4. I could but I don’t want to.
    You say you don’t want to because you want to have your special treat in the evening or on the weekend. Hello, bad habits talking! Healthy eating doesn’t mean you can’t indulge and have a treat here and there. You just need to start making a few changes so that you’re not eating treats EVERY day. If you eat well most of the time, you don’t need to feel guilty when you have a something you love every now and then. The key is moderation. Another key to success is knowing why you are wanting to improve your eating habits. Do you want to feel energized and healthy? Do you want your clothes to fit well and not worry about how you feel in your jeans? Do you want to be a role-model for your kids? Do you want to live until the age 90 but still feel like 70? If your WHY is strong enough, you’ll want to make a change.
  5. I need to learn more about healthy eating before I can change my habits.
    There are only 3 simple rules you need to follow:

    1. Drink more water
    2. Eat more vegetable
    3. Eat more fruit.

    Concentrate on those and ditch all the other rules – like low-carb, no-meat, no-dairy, lots-of-dairy, high-protein etc. Or follow them if you like, but do it because you want to and not because they are supposed to be healthy or to make you skinny. Oh, and don’t forget to read the tips we share on Facebook and on this blog 🙂

We believe that tweaking your daily eating habits a little bit is the most effective way to feel healthier and lose some weight. But, you will never get there if those negative beliefs and excuses continue to stop you from starting to make a change. You need to believe in yourself if you want to make a change. Reverse those excuses:

I make time to improve my eating habits. Others have done it, so I can do it, too. It’s totally worth it because I never need to go on a diet again. I want to eat healthily because I have a strong WHY. Eating healthy is easy and I can learn something new about it every day.

Then, just start! Don’t wait for tomorrow, or after the weekend. The best time to start making change is NOW.

If you don’t know how to start, have a look at this article!

Are your excuses far better than those listed above? Share your excuses – and your positive reverse power-sentences in the comments!

Image credits: Brooke Lark, Unsplash


  1. Abby
    June 5, 2017

    Some simple great reminders in here on how to make the best out of your nutrition.

  2. Stacey
    June 5, 2017

    Interesting read! As a baker people often think I must eat cake constantly, (though sometimes true when I’m testing a new recipe haha), it’s actually not! I’m a big believer in being as healthy as I can 80% of the time and indulging the other 20%. Funnily enough, lately I have fallen into a bad habit of actually not eating lunch (thank you crazy two year old sleep patterns!) but I’m now making a change to prep lunches for the week ahead so I can just grab it from the fridge the minute my son goes down to nap. Problem solved! Thanks for the reminder to make that change happen!

    1. Regina Schmitt
      June 7, 2017

      Oh yes, meal planning and pre-paration ist a great was to stick to your goals! It takes all those unnecessary decisions from us like “should I have this cookie to save time or should I prefer cooking?”

  3. Mica
    June 5, 2017

    THis is such wise advice! 🙂 I definitely agree – you can be healthy and still eat things in moderation, if your goals are to eat more fruits and veggies and drink more water you’re more likely to stick with it and seek out and make healthier meals 🙂

  4. Cassie
    June 5, 2017

    Love this advice! We are all guilty of saying a few of them from time to time but sometimes you just need a good nudge to remind you it really isn’t all that difficult!

  5. Susan Minich
    June 5, 2017

    I love the comparison about your teeth and your health! So true!

    1. Regina
      June 7, 2017

      I think it was James Altucher who gave another important tooth example: If you want to make flossing a daily habit, floss 1 tooth every day instead of all teeth. Tiny steps make you achieve big things!

  6. katriza
    June 6, 2017

    Oh my gosh! I’m so guilty of this! I am so full of excuses I guess! Great way to remind ourselves to stop with the excuses and just get things done!

  7. Abby de Guzman
    June 7, 2017

    Love the advice! Thank you for sharing. I really need to change my eating habits and eat healthier, like you said even just drinking more water and eating more fruit and vegetables (even though I still hate them).

    1. Regina
      June 7, 2017

      Abby, I’d love to hear which 3 vegetables you like least! Then we can think of some great recipes 🙂 maybe we can change your mind?


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