The First Five Sessions: Coach People to Lose Weight

Transcription

1 The First Five Sessions: Coach People to Lose Weight 1. Ideal Body, Health, Energy, Weight Congratulations again on deciding to transform this area of your life forever. We re going to start this fat-loss program by setting in place the most important piece that will make the entire fat-loss system work: measure your progress. What are all of the different ways you could measure your levels of health, fitness, and fat-loss? What are some other ways you can measure your progress as you transform your body? Full-body before picture Physical size measurements Body fat percentage Physical tests heart rate; number of push-ups in a minute; timed run etc. Dress size Which of those measurements do you think might be the most valuable for your fat-loss goals? ACTION: What do you specifically need to do this week in order to get accurate measurements? ex: buy measuring tape; create excel spreadsheet; buy scale with body fat measurement feature or body-fat callipers Measuring your progress regularly is going to be the most critical factor that determines your success in this program. Would you be willing to take the measurements you decided once per week? 1

2 Great! From now on, we ll start each session with you checking in with me on your latest measurements. ACTION: What other actions could you take this week to get your body going in the right direction? How do you feel about doing that? If not great: what would you feel great about doing this week? What did you find most valuable from today s session? 2

3 2. How to Eat Delicious Foods & Lose Weight How much do you weigh? What are your measurements this week? How do you feel about that? Give encouraging feedback If no measurements I know looking at your measurements may be painful some weeks and it may make you ecstatic in other weeks, but the key to transforming your body is to measure yourself consistently every single week, no matter what. Are you 100% committed to making this a success by measuring it next week no matter what? Great! This week we re going to look at the next most important piece of the fat-loss puzzle. This segment has more effect on fat loss than any other How you can eat delicious foods every day and still lose weight? To lose weight, or to lose fat, you need to take in fewer calories than you burn. You can do this by filling yourself up on delicious, nutritious foods that add up to around 2,000 calories each day and burning around 2,500 each day. How many calories do you think you might be taking in and burning each day right now? ACTION: Create a food log to become more aware of what you eat every day. How could you find out how many calories are in those foods? Share an online calorie calculator eg. What are some delicious foods that fill you up but contain relatively few calories? Share low calorie food data 3

4 How can you make sure you eat more of these foods every day? Use Eat This, Not That for when you eat out ACTION: Create a 1-week food plan that s easy to prepare, easy to stick to, convenient, tasty and adds up to around 2,000 calories per day, spread over 4-6 meals (to avoid snacking) Share an ideal day or week food plan, or plans other clients create for them to use as a base. If you have any trouble creating a 1-week plan, create a 1-day plan and we ll work it out together in the next session. 4

5 3. Handling Food Cravings How much do you weigh? What are your measurements this week? How do you feel about that? How did you get on with creating your 1-week food plan based on the tasty, low calorie foods we looked at last week? Do you feel confident about your food plan? If no work on it with them and tweak it with them We re going to continue to tweak your food plan until it becomes realistic and works in your every day life. Now that you have an outline of your plan, we re going to look at the biggest factor that KILLS any weight loss program before you start to get serious results Food Cravings Have you had any food cravings in the last week? What foods did you crave? Can you imagine it in your mind s eye right now? What has to happen for you to know it s time to start craving that food? Find out what triggers the craving. What can you change in your environment so that you don t get triggered to crave that food? Always be full with healthy foods Always be hydrated Always have healthy snacks around Have 1 Cheat Day or Cheat Meal per week if they stick to the plan for the other 6 days. Sometimes, you ll get triggered to have the craving anyway. Cravings tend to only last a few minutes, usually less than 15 minutes. Would you 5

6 like to know how to overcome the craving? Imagine that food in your mind s eye right now Peace Process ACTION: this week, focus on implementing your healthy eating plan and if you trigger a craving, work through using the Peace Process, like we just did. What did you find most valuable from today s session? 6

7 4. Emotional Eating How much do you weigh? What are your measurements this week? How do you feel about that? Now that we ve looked at food cravings, another thing that might sabotage your success with sticking to your food plan is emotional eating. Have you ever eaten food because you felt bad emotionally? It might be that in the past there have been times that you did this and weren t aware of it, because your focus was on whatever upset you. There s a key principle that s true of all your relationships, especially your relationship with food: Make Yourself Happy. Trying to make yourself happy with food doesn t work because food isn t powerful enough to make the pain go away. Would you like to learn how to let go of emotional upset so that the way you feel never makes you eat unconsciously again? Peace Process ACTION: Anytime you get upset this week, use the Peace Process. Any time you get a craving, use the Peace Process. ACTION: what else could you do this week that will propel your fat-loss goal forward? How do you feel about doing that? If not great: what would you feel great about doing this week? What did you find most valuable from today s session? 7

8 5. Fun & Easy Exercise How much do you weigh? What are your measurements this week? How do you feel about that? This week we re going to look at the second part of losing weight and feeling great: exercise. Have you ever tried exercising to get into shape before? How did that go? Key Principle: Exercise only works if it s FUN! What are some of the most fun ways you could get some exercise in if you had all the time in the world? Use the list of exercises What are some other ways you could get some exercise in that would be fun & easy? What is your favorite sport to play? Key Principle: Consistency Wins Every Time. From all of those different ways to get fun exercise in, which do you think would be easiest to do on a regular basis? If you got to do that a couple of times a week, what impact might it have on your body? What would be the best part about getting those kinds of physical results? How many days a week would you like to (His/her chosen healthy, fun exercise)? What do you need to do to get started? Do you feel good about taking that action this week 8