Pre-season Task 2 - what excuses to you make to avoid exercise? To eat junk?
I'm too tired? Too busy? It's just the one time? I'll start the diet tomorrow? 1 bad meal won't kill me?
Well I have used all of the above.
I was reading back over my posts from the start of Round 2 yesterday, and realised that I used a lot of the excuses I identified at the start of the round during the round.
Michelle did a really useful video and explained the different types of excuses we use - internal excuses, external excuses which are in your control, and external excuses which are out of your control.
A lot of my excuses are going to be the same as those I identified at the start of Round 2, so I apologise for any re-hashing! I obviously need to focus on how to overcome them!
INTERNAL EXCUSES
The Excuse: I'm too tired
Why I use it: At the end of last year, I was diagnosed with sleep apnea, (which ironically enough, is not related to my weight). Suddenly, it was like I had my perfect excuse. "It's not my fault I"m always tired". "I can't be expected to get up early". Yes, I do have sleep apnea, but I now have a special retainer, which has significantly reduced my sleep apnea (gone from 14 episodes an hour to 7 episodes an hour).
The problem is, I'm still always tired. My sleep specialist thinks I have idiopathic hypersomnalence (that's a whole other post in itself).
I also have to accept though the role healthy eating and exercise play. I don't get enough vitamins, I do have low iron levels. AND, I also stay up far too late, sometimes working, but other times doing nothing productive.
How to "get over it": Keep in touch with my doctors about my sleep disorders. Stick the diet plan so I’m eating a balanced diet, take iron tablets and vitamins. Go to bed earlier. Set my alarm and GET UP when it goes off. Realise how much time I waste in the day and how that could be put to better use.
The Excuse: I'm don't have THAT much weight to lose / I look okay etc.
Why I use it: I have already lost a lot of weight, and now I am in my healthy weight range. I wear fairly small clothes (I'm very short so even at my heaviest when I was obese, I was only a size 12-14). People I work with say that I don't need to lose more weight.
How to "get over it": Remember that it's how I see myself, not how others see me. Acknowledge that I have come a long way but I'm not at my end goal, and in the past that has what has caused me to start putting weight on again, feeling like I have never achieved the final hurdle. Pull out the clothes I want to fit into, and also my "fat pants" to remember I never want to go back to my heaviest weight. Also keep in mind I'm not doing this just to lose weight, but also to increase my fitness and improve my health.
The Excuse: I'll start tomorrow.
Why I use it: Because I don't want to face the challenge ahead.
How to "get over it": Repeat to myself "Tomorrow never comes"!
EXTERNAL EXCUSES WITHIN MY CONTROL
The Excuse: I'm busy at work.
Why I use it: I have a full-time job as well as doing some consulting work, and am working on my PhD.
How to "get over it": See the "I'm Tired" excuse - I will get home and waste a lot of time. Yes, occasionally there will be days where I work 12+ hours (and occasionally up to 18!) but these are few and far between. If I don't feel I have time to go to the gym, put on my sneakers and go for a jog outside - some exercise is better than none!
EXTERNAL EXCUSES OUTSIDE MY CONTROL
The Excuse: Illness / injury
Why I use it: During Round 2 I had two bouts of tonsillitis, the first time I was sick for 2 weeks and the second time for 3 weeks. Then there was also my great attempt to learn to roller skate (one of my Round 2 goals), and hurt my back, meaning for about 2 weeks even walking was painful. In Round 3, I am getting my tonsils out, and have been told not to exercise for 2 weeks.
How to "get over it": Well, this is one of those time when you can't just ignore the excuse. BUT, with my tonsils out, the short-term loss of exercise and pain will have long-term benefits. Remember than the main part of losing weight is diet, and particularly after having my tonsils removed, I shouldn't be eating much! Hoping that will override the lack of exercise during that period.
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