Have you ever said to yourself, “I know what to do... I just don’t do it”? Maybe you’ve had that moment where you’re standing in front of the fridge, not even hungry, thinking, “Why am I here again?” Or you planned to go for a walk, but Netflix and the couch made an offer your brain just couldn’t refuse.

It’s frustrating, right? Because you’re smart. You’ve read the books. You’ve probably downloaded half the internet on what to eat, how to move, how to lose the weight. So why does it feel like your actions keep skipping town without your permission?

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Welcome to Excuses, Exposed — a special series from the Confident Body Podcast. If you’ve ever felt like you know what to do to lose weight, but just can’t seem to follow through… this one’s for you. Because guess what? You’re not broken. You’re not weak. You’re not lacking motivation. You’re just running up against some very convincing stories your brain has been repeating for years. Stories that sound helpful… but quietly keep you stuck.

In this six-part series, we’re going to shine a light on the most common mental habits—excuses—that hold you back from feeling confident in your body and consistent in your habits. Each episode will walk you through a specific type of excuse, break it down with real-life weight loss examples, and give you simple tools to recognize it and respond on purpose.

Here’s what we’ll cover:

• In Episode 1, we’ll start with the basics: what excuses really are, why they feel so true in the moment, and the four-step process you can use to work through them without shame or self-sabotage.
• Episode 2 dives into emotional excuses—those moments when food becomes your therapist, your cheerleader, or your quick escape.
• In Episode 3, we’ll unpack minimizing excuses—the “just one bite won’t hurt” kind of thoughts that seem small, but add up fast.
• Episode 4 tackles scarcity excuses—the “now or never” stories that push you to clean your plate or eat like it’s your last supper.
• Episode 5 is all about overwhelm excuses—the kind that show up when life feels too heavy and food feels like the only relief.
• And finally, in Episode 6, we’ll take on predictable patterns—the weekend spirals, the holiday free-for-alls, the “I’ll start over Monday” trap—and how to break the cycle without needing perfection.

Each episode is designed to help you pause, rethink, and pivot with purpose. You’ll get real, relatable examples, and a tiny action step to take with you into the week.

So if you’re ready to stop arguing for your limitations and start leading with intention, this is your invitation to begin.

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Today, we’re going to talk about why excuses happens. And no, it’s not because you’re lazy, broken, or secretly allergic to vegetables. It’s because you’re human. And your brain is doing what it was wired to do—protect you.

But if we don’t call out the excuses for what they are, they start running the show. They keep us stuck in a loop—same weight, same thoughts, same late-night snacking pattern on repeat.

So in today’s episode, I’m going to show you how to recognize those sneaky little thoughts that sound reasonable in the moment—but are actually holding you back. And I’m going to teach you the four-step process that helps you Excuse-Proof your mind.

Yes, your brain will still throw excuses at you. It’s not going to become a motivational guru overnight. But with this process, you won’t have to believe every thought it offers you. You’ll be able to pause, question, and move forward anyway.

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