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.

1. It’s a holiday, a weekend, or a party.

Life has lots of special occasions — and weekends! Indulging a bit on holidays is OK, but you don’t want to make that a repetitive behavior. It helps a whole lot if you plan ahead. For example, if you’re going to an all-you-can-eat holiday buffet, start with a small healthy snack at home, like a piece of fruit, so you’re not starving when you go down the buffet line. Making holiday cookies? Why not make them festive and healthier this year? Try using oatmeal, fruits, and nuts as main ingredients, and cutting the sugar in half.

2. I’m stressed to the max.

You blew a work deadline, had a flat tire, or left your wallet at the grocery store. Comfort food is calling you, maybe even yelling at you. Life stresses, such as employment or caring for an elderly 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 help you manage your stress, too.

3. I already blew it for the day.

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), a pre-measured nut packet, and baggies of air-popped popcorn, that you can keep in your desk or 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 small serving 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. Try cutting fruit or vegetables while you’re watching the morning news on TV. This can be today’s snacks or tonight’s salad. Maybe throw together an easy slow cooker recipe while you’re talking to a 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 at the restaurant menu ahead of time to identify good choices. Ask for healthy substitutions and sauces/dressing on the side. Try sharing portions 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!

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