These are the initial recommendations that most of my weight loss clients get from me, so I’m super excited for you to start here!
First document. Take your before picture. This is for you. I want you to be able to compare where you are now to your journey along the way.
What is your starting weight? Getting on the scale might be scary, but you have to know where you’re starting to so you can see your progress.
Next get out a journal or create a new document on your computer. Ideally I want you to have a real journal, because putting pen to paper works better with your mind, but if you want to keep your journal on your phone or computer that works too. Ask yourself:
What is my goal weight? Why?
What weight did I last feel good at? Why?
What are you hoping to feel?
What do you think hitting this goal will give you?
What good things do you think will happen if you’re at this weight?
Why might you not want to lose the weight? What are you gaining from your life and weight as it is right now?
The last question is super important. Your brain will likely try to say that you’re gaining nothing from where you are right now, but I want you to dig deep and really answer it. For some keeping the weight means not having to buy new clothes (this could be money related or fear of dressing rooms or just liking items you own), some clients I’ve had are afraid they’ll have to cut out their girls nights or cocktails, or that they’ll lose a bit of control, lose friends, become too pretty, or stopped being liked. I’ve heard so so many answers here. There is no wrong answer, this is just about you getting really honest and seeing where not changing has benefited you and made you feel safe in some way. If you need help with this definitely bring it to our group call!
Goals!
Now we’re diving into the fun part! Goals! :D
Depending on where you’re starting you might be able to jump ahead, but this is broken down week by week for your first three weeks. Definitely check in and ask me questions on our calls. I do customize this for all of my one on one clients and I can put you on the best track for you with a simple check in on the group call :)
Week One Goals:
Drink water! I want you to aim for at least 64oz of water a day. That’s four 16oz bottles or glasses. Also pay attention to any non-water beverages you’re drinking.
Increase your veggie intake! Consume at least 1 cup of veggies every single day.
Keep around easy healthy snacks like raw almonds, cut up raw vegetables (I often recommend buying a veggie party tray just to keep this easy, especially in the early weeks), healthy nut mixes (not ones that include candy), apples and nut butter, etc to make sure you have something to grab when your hungry but don’t have time or are not ready for a full meal.
Start exercising. If you don’t normally workout I want you to start with just 10-15 minutes a day. And walking, leisurely bike riding, and light physical activity doesn’t count. Check out the workout page for workouts from my awesome personal trainer husband along with DVDs/online steaming options I love, and some free youtube videos.
Document everything you eat in a note app on your phone or in a small notebook. Keep a log of anything that goes in your mouth and your daily exercise. I want you to also start paying attention to how food makes you feel, not only when you eat it but hours and days afterwards. I give bonus points for documenting this in your log too, but totally understand if that’s a lot to ask in week one :)
Week Two Goals:
We’re building on week one - reflect on how you did with your goals. Where were you super on point and where might you have slacked a little? How do you feel? What did you notice when you started documenting everything you ate? How did you do with your workouts?
Increase your veggie intake! You’re going to double last week’s goal. 2 cups of veggies every day this week. And I want you to focus on eating mostly raw or steamed veggies (this includes frozen veggies you’ve steamed).
Make sure you’re having a significant source of protein with every meal. This can be meat, eggs, fish, beans … I’m not picky about the kind of protein you’re consuming just make sure there’s plenty there. A huge salad is an awesome meal, but you’ll notice if there’s no protein you don’t stay full for very long. Protein is important not only for your body to function, but also for satiety.
Pay attention to your snacking. Why are you snacking? Are you craving something, are you bored, are you still hungry after you finish your meals? If you notice yourself snacking a lot check in and make sure you’re actually hungry. I recommend having some water and distracting yourself (read, call a friend, hop on Instagram, get some work done) for at least 20 minutes. If you’re still hungry after that time grab a healthy snack option.
Pay attention to your alcohol and non-water beverage intake. What kind of beverages do you typically drink? If you notice you’re drinking a lot of soda or flavored beverages or sugary cocktails or beer I recommend playing with these things. Start with introducing flavored sparkling water. I won’t be picky on what you pick for now, my personal favorite is lime Perrier, but have these on hand for when you’re craving something a little more special than water. As far as alcohol check in with your go tos. One of the best options when you still want a cocktail is vodka with club soda and a piece of fruit like an orange or lime. You can use flavored vodkas or flavored sparkling water, play with the combinations and find some you like!
Sub fruit for dessert if that’s a norm for you. You still have something sweet, but not the addictive sugar.
Increase your workouts. If you’re on 10 minutes a day up to 20 minutes a day. If you were up to 15-20 minutes increase to 30 minutes. If you were already working out before week one check in with what kinds of workouts you’re doing. Are they all cardio or all strength training? If so we want to make sure there’s plenty of diversity here, and even if you have a good mix, you need to make sure your workouts aren’t getting too repetitive.
Continue to document everything! Keep up the mindfulness and this is super helpful for me to look at if you’re getting stuck on what might need to change in your diet.
week three goals:
Take time to reflect - how have the last two weeks gone? Are you noticing any differences with your body? Any differences in how you feel? Depending on where you started with your diet you might be feeling better, stronger, and overall healthier or you might have had some headaches, aches, and more tiredness. No stress over which boat you are in, but definitely chat with me on our calls if you’re feeling not as good. These are normal detox symptoms and it’s just your body releasing toxins and creating a better space for you to live.
Increase your water. Aim for at least half your body weight in ounces. This means if you’re 150 lbs you should be aiming to drink 75oz water every day.
Increase your veggies :D I want you up to 3 cups of veggies every day. This could be challenging. If you’re doing it right you’ll be full quickly! If it’s too much, make your veggie and protein intake a priority and if needed back off to 2 and a half cups.
Minimize your bread, pasta, and cracker intake. Most likely you’re getting too full from veggies to eat too much bread, but I want to make sure you have this goal anyway :)
Increase your exercise. I want you working out at least 30 minutes a day 5-6 days a week. And I want you telling me about your workouts on our calls. I want to make sure you’re not doing too much strength training and too little cardio or too much cardio and too little strength training.
Again let me know any questions you have or any struggles you’re having on our group calls so we can work on those. I’m excited for your success!! xoxo Kaycee