Problem: I don't have time to exercise.
It is well known that the most successful dieters in the long-term (that is, the ones who lose the weight and keep it off) do so by combining diet and exercise, rather than doing only one or the other. We all lead busy lives and it is challenging to balance the multiple responsibilities we have to our jobs, families, and social lives without factoring in exercise. So, when we are running out of time as it is, how can we possibly find opportunities to fit in yet another responsibility?
Solutions:
Make time. It's true, many of us don't have the time; we have to create it. How? You're going to need to make some changes to your schedule to accommodate your new goal of exercising. Start by writing out your current schedule, hour by hour, beginning with the hour at which you typically get up in the morning. How do you spend your time on the weekdays? How about Saturdays and Sundays? Once you've written it all down, start problem-solving! Which activities can you delegate? Start with home and family activities. What can you ask your partner to do? What can you ask your child or children to do? Can you afford to hire help for some of your tasks involving childcare or household duties? Delegating even a few household chores might buy you enough time for a quick workout. Which activities can you cut out completely for the time being? Maybe some personal projects can be put on the back burner while you're establishing a new routine and prioritizing exercise. Which tasks can you cut back? If you're having trouble figuring out what to eliminate, try putting all of your current tasks and activities into two categories: Must Do or Prefer to Do. This will help you to prioritize.
Exercise as a lifestyle. Starting today, you can become more physically active regardless of whether or not you make it to the gym. Consider adopting some of these new habits. Stop taking elevators; take the stairs wherever possible, or get off the elevator a few floors early and walk the rest. Stop parking so close to everything; get the furthest possible spot and walk a little extra. After you finish eating lunch, walk outside and round the block once, twice, or with whatever time is left of your lunch hour during the work week. Bring your iPod with you if that helps motivate you to move! You don't have to go to the gym to exercise!
More:
My partner isn't on a diet.
I can't control myself when I'm out at a restaurant or social event.
I eat when I'm upset.
