Weight Loss Coaching Program
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Learn how to Eliminate the Emotional Habits & Beliefs that Stop you from Reaching your Weight Loss Goals
Reprogram Your Mental & Physical Patterns
Diets don’t work. There are 100’s of diets that will help you lose weight. But what good is losing weight if you gain it right back. Eating crazy food combinations or eliminating certain food groups is not really the way to keep weight off. Instead, choose a nutritionally balanced plan with enough calories to keep you from feeling famished. And… remember to exercise.
18 Easy Steps to Weight Loss
Start Now:
1) Determine how many calories you need each day
Women need 1200-1500 depending on their level of activity.
2) Eat 5 servings of fruits and vegetables a day
So many good things inside! Minerals, antioxidants, low in calories, good fibers, vitamins, etc. Vegies and fruit fill you up.
Breakfast can be a great way to be full of fiber … have fruit with skin, whole wheat toast etc.
25 g each day of fiber is the recommended amount
3) Portion sizes
Learn to eyeball standard portion sizes and stick to them when dining out and at home.
The size of your own fist is a common measure used for portions.
Buy single serving packages of food especially snacks help to control portions.
Watch portions at restaurants… they are usually quite large.
4) Don’t skip meals
Small frequent meals help balance the body and keep blood sugar levels stable.
5) Eat wholesome fresh foods and ,avoid processed and convenience foods
They often have more fat and sodium.
6) Don’t have too many strict limitations, have a treat once in a while, but be cautious.
7) Understand food claims and labels –fat free may not be low in calories
Low sugar or low carb may not mean low calories.
8) Watch for sugary drinks
Juices, soda, in tea etc. disturb the blood sugar levels in the body and lead to sudden rises and drops in levels.
9) Drink plenty of fresh water. The body cells are made up primarily of water and you want to keep them nourished. Drinking water helps flush out toxins in the body and helps the body eliminate fat cells.
10) Keep a food journal
Find out your unhealthy eating patterns so you can change them where necessary.
Sit down and list bad health habits and then brainstorm for solutions.
Remember small changes make a big difference.
Check off each habit that you kick.
11) Exercise.
Best to do 30-60 minutes a day.
Weight bearing 2 times a week with cardio and stretching.
12) Conquer emotional eating
If you are sad, stressed, angry or unhappy, find another outlet than food. Call a friend, go for walk, read a book, write down your feelings.
Be your best friend and give emotional eating the cold shoulder.
13) Set mini goals instead of a huge goal. And reward yourself to motivate yourself and acknowledge your success.
14) Be realistic, treat yourself, and start again… every day is a new day.
15) Don’t make snacking an obsession, make something else a priority during breaks, walk, listen to an audio meditation. Chill out without pigging out.
16) Mindful eating and awareness
Savor your food, chew slowly, and appreciate it.
When we really pay attention to our food, we begin to notice wonderful aspects of the food and we become aware of how much we are putting into our bodies.
Be aware of emotional eating.
17) Stock your kitchen with the following low calorie snacks and meals so that you’re not tempted to order a pizza or go out to local fast food.
· Wholegrain wraps or pitas
· Precooked grilled chicken breasts
· A few containers of precooked brown rice
· Canned beans
· Canned diced tomatoes
· Bags of pre washed greens
· Frozen veggies
· Fat free popcorn
Within minutes you can get a make a meal that’s not full of calories and fat.
18) Avoid Night time snacking
This can undermine weight loss success. The calories we after dinner tend to be empty and tend to stay in the digestive system longer.
Brushing the tea after supper will make dinner the last meal of the day.
