Why you overeat: exposing 72 excuses you probably make

Excuses can be very useful. They allow us to eat things that we know are not good for us. They allow us to eat or drink alcohol when we’re not hungry or thirsty.

Some apply generally and some relate to specific events. What excuses do you use?

Here are 72 excuses for eating/drinking to get you started thinking about your excuses. Maybe the excuses you use, aren’t on this list.

It’s OK to use some of them very occasionally, but not on a daily basis.

Which ones do you use? Do they serve you?

1. I had a stressful day.
2. It’s a special occasion.
3. I’m too busy to cook.
4. It’s convenient.
5. I deserve a treat.
6. I’m too tired to cook.
7. I don’t know how to cook healthy food.
8. It’s on special offer in the supermarket.
9. It’s my husband’s/wife’s/housemate/mother’s fault.
10. I’m on the go.
11. It’s a cultural tradition.
12. I’m eating out with friends.
13. I’m craving it.
14. I’m emotional right now.
15. I don’t have healthy options available.
16. It’s a comfort food.
17. I’m celebrating.
18. I don’t have time for meal prep.
19. I’m too hungry to wait.
20. It’s just this once.
21. I don’t want to waste it.
22. I was thinking about something else, and then I found I’d eaten it all.
23. I’m fat and useless so what’s the point in eating well?
24. Just a spoonful is OK.
25. I’m too stressed to think about healthy choices.
26. I forgot to bring lunch.
27. It’s what everyone else is eating.
28. I’m rewarding myself.
29. I don’t like healthy foods.
30. It’s too hard to resist.
31. I’m treating myself.
32. I’ll start eating healthy tomorrow (or on Monday).
33. I’m too sad to eat something healthy.
34. I can’t resist the temptation.
35. I’m too lazy to cook.
36. I don’t have the willpower.
37. I’m in a hurry.
38. Healthy food is boring.
39. It smells so good.
40. My mum baked it, especially for me.
41. It’s Christmas/Thanksgiving/Etc.
42. I’m traveling and can’t find healthy options.
43. I’m rewarding myself for a small accomplishment.
44. I can’t resist the temptation of junk food.
45. Healthy food is too expensive.
46. I’m at a party or social event.
47. I don’t have the ingredients for a healthy meal.
48. I’m too busy with work or school.
49. I’m too old to change my eating habits.
50. It won’t make a difference if I eat healthy food – I’m too old.
51. I’m addicted to sugary or fatty foods.
52. Healthy food doesn’t taste good.
53. I don’t know how to make healthy food taste good.
54. I don’t have the energy to cook.
55. I’m too overwhelmed to plan healthy meals.
56. I’m bored and need a change.
57. I saw it in the advert.
58. I’m so angry with …
59. My partner wants me to be slim but they don’t do anything that I want.
60. I was walking past McDonalds and couldn’t resist it.
61. I don’t have access to fresh produce.
62. I’m too hungry to wait for a healthy meal.
63. I’m on a tight budget.
64. I accept myself as I am including my desire to eat junk food.
65. Healthy food is too restrictive.
66. I’m too used to eating this way.
67. I’m on vacation, so it doesn’t count.
68. I’m celebrating a special occasion.
69. I’ll start eating healthy next week/month/year.
70. I can’t resist the allure of fast food.
71. I want to eat with my kids, and they like junk food.
72. I wasn’t allowed this sort of food when I was a kid, so I’m eating it now.

It might help to try journalling about your excuses, using this list as your starting point.