When a new client begins weight loss coaching with me, she really wants me to establish clear parameters.
She wants me to lay it on the line. She wants access to the rock bottom rules to follow to achieve the quickest weight loss.
Sure, science has discovered many factors that contribute to successful weight loss. Just within the past 5 years research has exploded with new information and knowledge about weight loss and weight gain.
Research has dispelled many myths and misconceptions which we previously considered sacrosanct. I’m looking at you, low fat!
But still, more often than not my clients want to know exactly what they can and can’t eat. How many calories a day? What about exercise — what type and how often? How much alcohol can they drink and still lose? Is vodka preferable to wine? Red wine or white? What about chocolate? Supplements?
You, my friend, are a one in a million, trillion, kazillion human.
Your uniqueness makes your route to sustainable weight loss unique too.
No one size fits all.
There are no magic bullets.
However, there are scientific principles that, when applied, can yield results. They are educated guesses about what might work best for you.
The only way you will make weight loss progress is if you develop a plan. You try it. You stick to it. Tweak it till it works. Until you see results.
You will know when different weight loss strategies you try are working! And when to tweak them to make weight loss easier.
Here’s what actions you should focus on to make weight loss easier.
To re-calibrate, to jump start your fresh start, here are the first steps.
- Eat whole foods
- Move your body in a way that feels good to you
- Eat two generous meals within an 8 hour window
- Manage your thinking about EVERYTHING
Eat whole foods.
This is the first step. This means that if your grandmother knew that something was nourishing, it probably still is today. If it comes with minimal packaging and you don’t need to read a label to identify ingredients, it’s probably nourishing.
Strive to eat a variety of vegetables and fruit. At a minimum, five different ones per day, 30 different varieties a week.
Crowd out highly processed foods with whole foods.
Choose to eat junk food, sugar-added products or desserts on occasion, not on the regular. Plan in advance for them and eat them with pleasure. If that’s what you want, accept your decision and allow the pleasure. This is important so read on.
Eating them surreptitiously, or with guilt and shame will only undermine your weight loss progress. Your brain will come up with all sorts of judgements, criticisms and rebukes. Your harsh critic will attack you. You will collapse into a shame spiral.
When you decide to eat a food that is not high on the nourishment scale, learning how to manage your mind is key.
Move your body in a way that feels pleasurable to you.
As humans, we’re designed to move. Find a way you like to keep moving and enjoy it. Punishing, severe or strenuous exercise will only hurt.
You do not need a trainer or to join a gym. Or to build a gym in your basement or spare bedroom. You don’t need an exercise program, videos or classes.
Exercise as a weight loss tool is a myth. The punishing, grueling exercise programs featured on the TV show Biggest Loser are the biggest lie!
Exercise as a tool to improve balance, strength, flexibility and mental well-being is beneficial, for sure. If you want to hire a trainer, join a gym or build a home gym, start with Pilates and/or yoga c;asses, walk through your neighborhood or local park. Exercise for the sheer pleasure of moving your body. Start today.
Just find a way that feels good to you to enjoy feeling your body move.
Eat all the food you intend to consume in a day within an 8 hour window in two meals.
Intermittent fasting is all the rage. Everywhere you look you find someone who is inside or outside of their eating window. Discussions abound about the pros and cons of intermittent fasting.
Here’s the bottom line. If we eat every few hours to stoke our metabolism, as we’ve previously been encouraged to eat for the past several decades, we’re making it impossible for our body to access its own fat stores for energy. Think about it like this, if you’re always adding “kindling” to the “fire” by eating food, you never need to go to the wood pile to gather “logs” you’ve already cut and stored, i.e. your fat, to keep the fire burning.
If you limit your food intake, the” kindling”, to a certain time frame, when your body needs more energy, it uses the stored “logs”. Now you can finally lose the fat that has been damaging your metabolic health.
Manage your thinking about EVERYTHING.
Your mind is a magical, magnificent, meaning-making machine. You are at the controls 24/7. Once you become aware of your default or automatic thinking about anything, you can decide whether it is helping or hurting you. You can intentionally decided to keep those thoughts or change them.
If your thinking is undermining your weight loss efforts, let’s look “under the hood” and see what it is that you’re actually thinking. Awareness is EVERYTHING. It’s the beginning of managing your thinking to get what you want in life.
And yes, you really can do that.
I can show you how!
Jump start your fresh start and keep your focus on just a few key actions.
Let’s jump start your successful weight loss process by keeping your focus dialed in on what matters most.
Together, we can design a plan that meets you where you are today. A plan that can help you improve your relationship with food, your body and your weight. A plan that zeros in on the most important actions you need to take to make weight loss progress.
We test. We tweak. You lose weight.
So, please take me up on my offer for your FREE Strategy Call. Then you can see for yourself how it’s possible to jump start weight loss.
This exploration can help you reach your weight loss goals with a lot less stress and drama.
It’s totally possible to make 2022 your year to create the healthiest you. No matter your age, stage or past disappointments.
Jump start your fresh start. A year from now you will thank yourself you reached out to me today.
I’m looking forward to meeting you soon.
It’s Never Too Late to make your weight loss journey easier. Let’s go!