Helping you on your journey to weight loss
One of the most important lessons I have learned as a health coach is when clients feel like they are accountable, they have way more success with their weight loss journey. It has become my job to give hope to clients who don’t believe they can win their battle. I have found some tried and true strategies that have helped thousands of clients over the last 10 years of coaching. Here are some approaches for you to try:
- KEEP A FOOD JOURNAL. This is simple, but proven to keep you on track. You can use a smart phone app, or get a nice book to write in, but log what you are doing. And, I mean everything you put in your mouth. My mantra with clients is “if you bite it, lick it, taste it or sip it, write it down”!
- HAVE A PARTNER. Whether you start your journey with a spouse, co-worker, family member or have a health coach, having someone to report to will absolutely help guarantee more success.
- MAKE REWARDS A PART OF YOUR SUCCESS. I teach clients to set short term goals, maybe 10 pound increments, and when you hit each milestone reward yourself with something other than food. Examples are to get a massage, pedicure, manicure, buy a new shirt, new jewelry, get your teeth whitened, or go to the beach! ( PS, I live in Florida, so we can go to the beach year round).
- USE A TAPE MEASURE TO STAY ON TRACK. This seems elementary, but it is part of what we do in our clinic on a weekly basis. Sometimes, too much emphasis is put on the scale and not enough on how you are reshaping and losing inches. I believe the inches matter more than the number. However, if you are working hard and you weigh yourself daily and don’t see the scale moving down or it goes up, it might trigger you to give up. Use the tape and it will help you stick with it.
- SAVE YOUR FAT PANTS AND YOUR SKINNY JEANS. I actually still have a pair of my fattest jeans I ever wore, and I pull them out regularly to remind myself of where I was and how far I have come. However, I also have the smallest pair of pants I ever wore in my closet too, so I have a goal to stay in the size I am and maybe even go lower down the road. The main point here is to never go back to where you were.
- KEEP THE BIG PICTURE IN MIND. Sometimes my clients will set a goal based on an event that is coming up like a wedding, a vacation, or a milestone birthday; but, that is not always a good idea because once that event comes and goes, it is too easy to go back to your old ways and risk all of your weight coming back. Although, it is a good idea to have a short term goal, you should set long term ones as well.
- CHART YOUR SUCCESS. You can get creative with this idea. You can get a big calendar and everyday you reach your eating and health goals you can put a big red “X” to signify one more day towards your goal. You can get 2 jars, one with marbles and one without and for every pound you lose you move that many marbles to the empty jar to see your success. Have fun with this, but create a visual.
I hope I have given you some great ideas to stay on track and reach your goals. I know these tricks have helped me personally, and those of many lives I have had the honor to coach. Good luck!