Happy New Year! May this year be the one when your weight-loss, fitness and improved health dreams are realised.
In the UK, New Year’s Resolutions For weight loss and improved fitness is at the top of most people’s list. So I’d like to share with you how I help people reach their goals with proven Life Coaching techniques. Here are my 7 top tips.
Tip 1. Be specific and commit to your goal. For example, saying, ‘I want to lose weight’, is too vague to hook your sub-conscious into helping you. How much do you want to lose? 3 kilos, a stone, 24 lbs? More? Decide exactly how much you wish to lose, then record it somewhere you can continue to monitor your progress. If you have a lot of weight to lose, please don’t be ashamed. It just is what it is – a starting point of your weight loss journey. When you have decided how much you wish to lose then commit to getting there. For example, if you ‘wish’ to be slimmer, this can be like a lottery ticket wish; nice to think about, but unlikely to happen. Instead, set your mindset to committing to changing to healthy eating for life so that you CAN achieve your goal.
Tip 2. Set a realistic time-frame. I know how much you want to lose weight/be fit/ be slimmer/be more energized instantly – but if you are a long way from your goal, it takes time. I’d like for you to change your perspective about the time it takes. In the past you may have tried quick-fix diets, lost some weight rapidly, but then put it back on – also quickly. If you lose weight slowly by changing habits for life, then the weight you lose will be permanent. You can, and I encourage you to lose a good amount in the first few weeks, then allow it to tail off to 1–2lbs /half-to 1 kilo a week. Even if you have a lot of weight to lose, 1lb a week in a year is 52 lbs (27 kilos). For fitness goals, especially if it is a while since you exercised regularly, then do the opposite to weight loss. Start small and build up the time and effort each week, in this way your body has a chance to tone itself and you are far less likely to injure yourself of become frustrated and give up. Chose dates that are non-moveable. For example, by your birthday/Easter/June 26th/ Christmas… rather than for example, in 6-weeks which is a moveable date.
Tip 3. Be kind, loving and gentle with yourself. Busting a blood vessel at the gym or starving yourself is punishing yourself. You can make the changes you want without being mean to yourself. Give yourself the time and love it takes to make this change happen. You are worth it!
Tip 4. Forgive yourself when you go off track. We are creatures of habit—habits that are hard-wired into our brain. It’s almost inevitable that you will go off-track when you set yourself a new way of being. When you revert to your old ways, don’t beat yourself up; instead simply see that your new wiring has not yet replaced your old wiring. It typically takes 3-months for new ways to become your default way. When you get it wrong, please just forgive yourself and begin again. You are not a robot. We all get it wrong sometimes. By forgiving yourself and starting again, you have a much greater chance of achieving your goal.
Tip 5. Eat far more vegetables—especially coloured ones. Vegetables are the key to improved health and they can help with weight loss too. Vegetables are packed full of nutrients that help your body. In particular, they contain vitamins, minerals, phytonutrients, dietary fibre – and some have useful amounts of protein too. Phytonutients help your body in a myriad of ways including offering anti-bacterial, anti-viral, antioxidant protection and some also offer anti-cancer properties too. Dietary fibre helps keep your digestive tract moving, also provides food for your good bacteria to thrive – and your good bacteria help keep your immune system strong.
Tip 6. Find a weight-loss/fitness buddy. Achieving your goal is so much easier if you are doing it with someone else, for you motivate them and they motivate you. Who of your friends is on a similar journey to you? Would they like to be your buddy to achieve your goals?
Tip 7. Weigh and measure yourself—and keep a record. I know that people are often reluctant to do this, but seeing your body change helps you realize how much progress you are making. This is particularly important if you are increasing your exercise levels. Lean muscle weighs more than stored body fat, but takes less space within the body. In this way, it’s entirely possible to drop a dress size yet only have lost a small amount of weight. Check your BMI and your Waist-to-Height ratio (divide your height in inches by your weight in pounds: result should be less than 0.5) helps you to see how you are progressing.
My Eat Well—Be Well programs are designed to help you make even more progress. They are unique in many ways including:
- Learning about nutrition and digestion so you understand how your body stores and loses body fat
- Working with a buddy – someone who is also on the program – to help you stay motivated and on track
- Healing emotional eating habits – using EFT (Emotional Freedom Technique)
- Learning how to adopt Clean Eating for life
- As well as losing weight – to increase your well-being and energy levels
- Make changes for life – to become and stay slim.
See Eat Well—Be Well for dates.
I am always interested to hear your thoughts, views and ideas. Get in touch via the comments box below.
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