Excuses Make You Fat

4 Cop-Outs To Avoid

Fat loss isn’t easy, but it’ll be nearly impossible if you allow these cop-outs to take up space in your head. Here’s how to kill them.

Excuses Are Your Enemy

Fat loss involves ongoing work. You know this, but it’s easy to forget when the going gets tough. And boy, does it ever when you’ve collected a pile of unhealthy habits and unwanted fat.

I’m all for extending support, encouragement, and warm fuzzies. But if those haven’t been working, you may just need to get called out on your BS. So let’s address the most common excuses and finally get some fat loss going.

Cop-Out 1 – “I Don’t Have Time.”

Everyone has limited time and obligations. Welcome to the human race. But you can still make the most of what little you DO have. The key is prioritizing exercise and nutrition even if it feels like your life is so much busier than everyone else’s.

Picture this. If a wizard offered you a million dollars to drop the chub, you’d suddenly find all the time in the world to lose weight. So even though that guy doesn’t exist, reframe your health/physique as being a priceless and urgent thing to care for… because it is.

Look at your schedule and plan for the necessary habits before the week starts. Do this by choosing specific times to arrive at the gym, work out, buy groceries, cook food, and prepare meals.

Getting consistent with anything always requires some time and work. But try taking 5-10 minutes each night to plan out the next day. You’ll be more focused and realize you can lose fat without as much time commitment as you originally thought. A few hours each week to train and make some food is all you need.

And if you still think your calendar is too full, I’m not letting you slide that easy. Trade some of that Netflix binging or Instagramming for more time. The time is there.


Cop-Out 2 – “I’m Always Hungry.”

When you diet, by definition, you eat less of what makes you fat. Your body is being calorie restricted. It needs to start “eating” its own fat tissue for fuel. You might get hungry, and it can suck a bit.

However, it doesn’t have to feel miserable, especially if you’re in a small deficit. This is why I’m a big fan of tracking calories. You can control your deficit to make sure you have the most food possible while still losing fat. But keep in mind, the less aggressive the deficit, the slower the progress. The more aggressive the deficit, the faster the progress, along with increased hunger.

In addition, use these hunger-suppressing tips:

  • Eat at least 0.7 grams per pound of bodyweight of protein each day.
  • Eat tons of fruits, vegetables, and other fiber sources.
  • Eat at regular times.
  • Eat slowly, chew thoroughly, and don’t watch TV while you’re doing it.
  • Minimize liquid calories.
  • Try gum and zero-calorie beverages when you want to snack out of boredom.
  • Get at least 7 hours of sleep each night.
  • Minimize stress in your life.

Occasionally, you’ll still get a bit hungry, especially if you’re in an aggressive deficit. This is where you need to simply tolerate hunger. Again, dieting inherently increases your hunger a bit and that discomfort is okay. You won’t die, and the Earth won’t explode because your stomach feels a little uncomfortable during a diet.

Cop-Out 3 – “I Have Cravings.”

Cravings aren’t necessarily a bad thing. As humans, it’s normal to desire pleasurable foods because they taste good and stimulate our reward system.

Does this mean you should always give in to your cravings? It depends. If you can make progress and still eat some of the higher-calorie foods you crave, I don’t see an issue. Most people are not trying to be stage-lean, so their diets don’t need to be overly strict. However, you’ll have to eat these foods in lower volumes and frequencies than you did before. (Obvious tip is obvious.)

So moderation is key, but you might still crave these higher-calorie foods in higher amounts due to your previous lifestyle. You’re only human, but if giving into every little craving means you never move towards your goals, then you got some underlying crap to take care of.

Specifically, this means you need to:

  • Deal with the emotions that are triggering these cravings.
  • Find non-food-related ways to cope.
  • Remove specific foods from the house if they’re too triggering.


Cop-Out 4 – “I Messed Up So I Might As Well Give Up”

This is a psychological phenomenon we’ve probably all experienced. But you wouldn’t slash your remaining tires if one of them went flat. You wouldn’t burn your house down because you burnt a piece of toast. And you wouldn’t chop off your foot if you stubbed your toe.

These are only a little more exaggerated than the irrationality of spiraling out of control for a week because one meal didn’t go as intended. This is what people with an all-or-nothing mindset do. But it’s no way to diet.

The original word diet means a sustainable (daily) way to eat. It doesn’t mean you have to eat the same foods or calories forever, but there needs to be some semblance of consistency.

So the first step is to stop identifying as an all-or-nothing dieter; otherwise, this excuse will bury you under a pile of nachos every weekend. Find a sustainable way to eat. Don’t be too extreme if it’ll cause you to go off the rails when you slip. Slipping is okay if you just get back on track.

Ditch the Excuses, Lose the Fat

Losing fat makes people feel more confident, happier, and allows for a higher quality of life with less disease risk. You already knew that. I don’t need to convince you to want fat loss, but wanting the outcome and achieving the outcome are two different things.

The difference comes down to burning that folder of excuses you have in your head. Ditch the excuses and you will achieve nearly any weight loss goal you want.


I hate this excuse so much, as lazy as I can be sometimes, I always know there is time no matter what.


I find it better to put some foods completely off limits, especially liquid calories such as soda and fruit juice. If the food is made by the corporate psychopathic scum bags such as General Mills, Nestle, Kellogg, Dole, Del Monte, R. J. R. Nabisco, Pepsi, Minute Maid, McDonald’s, Gatorade, Quaker, Frito Lay, etc. I will never touch it. These foods are designed to cause overconsumption and obesity.
Here, moderation is a bad idea because it is a compromise. Additionally, I don’t drink. This has kept me free from belly fat for decades.


I’m the average guy. I’m almost 52 and the day I work it’s for 12 hours at least.
Between january and June last year I’ve lost 21 kgs.
How? Just calorie deficit guys.
I’ve read James Smith NOT A DIET BOOK and gave it a try.
I use my fitness pal free app.
I’ve never eaten so much sweets to be true.
Never look so good in my entire life even if I’ve always been in good shape.
So… Excuses…
Just, as we do in barbell, CONSISTENCY.


Gone from 23+stone (320lbs) to 15 stone (210lbs). Used to think I wouldn’t be able to lose the weight and now I’m gym 4-6 times a week and cycling into work roughly 16 miles total per day 5-7 days.

Find a workout routine and cardio form that you love and the weight will fall off.


Love this topic. I lost over 90lbs four years ago and have kept 70 of it off and I’m stronger today at 55 than I have ever been in my life. What helped me was 2 things. 1) Keto. Keto is not magic but it did break my cravings for high carb food. I am still low carb but doing keto for three months finally freed me from intense carb cravings. 2) Realizing that weight loss is not about exercise - it’s about calorie management. For most of my life my weight has fluctuated wildly. I’d get on a weight loss kick, hit the gym 6 days a week doing all sorts of intense cardio focused exercise and lose 20 - 40lbs then regain it all when I couldn’t keep up the “pace” usually from an injury, shin splints, or just plain exhaustion. I would put off going on a “diet” because I dreaded all the cardio work. I stopped that silly poop. Now I work out three days a week - mostly heavy barbell exercises. Disconnecting exercise from weight management was a god send. Exercise is for building and maintaining muscle - weight loss is managed in the kitchen and I avoid high carb foods in general just so I don’t start “craving” them again. I feel better in my 50’s than I did in my late 30’s and 40’s. I also give an another STRONG vote for calorie tracking. With MyFittnessPal (and similar apps) it’s just so easy. Thanks for writing this article!


100% agree. There are certain foods that I know I will benge if start. I avoid Pizza and packaged candies like Kitt Katts and Peanut Butter Cups.They are just too damn good. Nuts are another thing I really try to watch. Love those things and they are clearly “healthy” but WOW so many calories in such a small package.

I really am always hungry, I’ve been watching my weight for about 10 years and I never got over it but feels better than being a fatass

For a metabolically healthy individual, maintaining adequate fitness doesn’t take much.

Look at WHO guidelines for physical activity… it’s really not that hard get in a couple of walks and maybe 60 minutes of resistance training in per week.

If you can’t afford to go to gym… do some pushups and pullups in your room.

The abhorrent dietary practices that lead to people becoming overweight and obese could largely be systematically nullified by cutting out fast food and soda… especially soda…

You can still overeat without fast food, but grilled chicken and salad doesn’t taste as good as KFC.

What am I more likely to eat more of? The one that satiates me and tastes decent or the one that tastes so awesome i’ll keep eating it even when i’m full and I know my stomach will pay for it tomorrow?

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That’s a lot of weight to lose! You look awesome for 52!

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Thanks Buddy but it’s just because of the beard :wink:

TBT it’s been quite easy… To my surprise!!! HAHAHA

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I have no evidence for this but I really believe this made a difference for me. When I first stopped my weight loss and gym properly I had got down to 18st through just diet changes. But I found Shadow Pros q&a and jumped on the mag-10 Plazma combo over the summer. Dropped realllll quick (too quick as I rebounded) but the one thing that stuck with me throughout was my insulin response. Couldn’t eat carbs without feeling sluggish and tired whereas now I genuinely feel good after a big load up and I can really feel the difference between working out fasted and with carbs unlike before.

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Also would add making things like with protein (rotate between sea bass/salmon, 20% fat mince and chicken thighs) and rice which is pretty much most of my meals now.

Add some seasonings, my fav being jollof and chipotle chilli flakes. Bit of ketchup siracha and bbq sauce mixed in, don’t even bother counting it myself.

Also eating home lunches makes the difference, just make extra every dinner and smash that for lunch as well

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The problem with nuts revolves around the sodium. Get raw, unsalted nuts and you’ll be able to control your intake.

Love this article. Love this mentality. Only thing I disagree with is the opening where it says fat loss isn’t easy.

All fat loss is is…not eating.

That’s NOT doing something.

Inaction. So much easier than action. You ever bingewatch a TV series, look up and realize you accidentally spent 6 hours on the couch? Congrats: you just “not ate”. Keep that up!

In that regard, I find keeping busy is great for fat loss. It’s too easy to eat out of ennui. Run around with your hair on fire and you’ll most likely forget it’s lunch time.


careful with that … you might inspire some zoomer to start the next ill-advised tiktok trend


No shit - LOL

You need metamucil!

Agree one billion percent, training and eating are second nature to me right now.

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