How many times have you decided to start a diet, set a date, begun with all the good intentions in the world and failed by dinner time?
It isn’t easy to change the habits of a lifetime, but it is certainly worth it!
One to one coaching involves a 12 week programme of goal setting, reaching targets, enlisting appropriate support, working out strategies for difficult times.
In week one we will establish your target weight, talk about future goals and decide together which plan is the most appropriate for you. You will have a photo taken from the side and face on, this is really important, as many people who have weight to lose, avoid the camera. These photos are invaluable when you look back on your progress.
In week two we will weigh and measure you again and discuss how you are feeling, whether there is a need to make any adjustments to the plans or products and discuss breaking down the goals into phases.
Week three is where they may be some challenges, we will talk about how to enlist support from friends and relatives.
By week four, you will be noticing tangible benefits, clothes become looser, you will feel lighter and more energetic, perhaps you are finding it easier to walk upstairs, or tie your shoelaces. This is the time to assess the benefits of what you have achieved so far and to set some new goals.
Week five is a time to reflect on how far you have come, how have your habits changed, are there any obstacles to reaching your ultimate goal?
Week six will be the time to check that progress is still continuing on track. It is human nature to become familiar with things and not let things slip a little, this is where the value of one to one coaching really comes into it’s own. This is a good time to tale another photo, you may not think that you have changed a lot but comparing a before and week six photo will show you just how successful you are.
Week seven is a time to reflect on what you may need to do to stay on track, as we have said before dieting is simple, but not easy. If there is a particular time or day of the week that triggers your old habits then we need to put coping mechanisms in place so that you already have a plan.
Week eight, congratulations, you have reached the two month target and by now people will have started to notice, and to compliment you on your weight-loss. This is often a tricky time though, many people find that when they have lost a substantial amount of weight other people start to say, “you don’t need to lose any more” listen to your coach, the BMI may still be in the overweight or obese category, you may still have a way to go. If you are approaching BMI 25, this is the time when you will increase your calories and start to reintroduce more foods.
Week nine is where you make commitments to your future self, in order to maintain your weight loss long term.
During week ten you will make notes of all the progress that you have made so far and congratulate yourself for your tenacity.
Week eleven and time to talk about sabotage, both self sabotage or from others, there are many types of “feeder” out there, the office feeder, a close friend or relative, it is important to learn how to thank them politely but refuse to be drawn into their behavior.
Week 12 is time to be really proud of your achievements and also to show how grateful you are to your supporters. By now you will know how much you can eat and which foods are of positive benefit and which are occasional treats. Week 12 is the time when everyone needs to go up a step, if they haven’t already and to look forward to the next stage, whether that is maintaining or still more weight loss.