According to the Mayo Clinic, having someone in your corner who cares about your weight loss journey “can mean the difference between success and failure.” And while some people are lucky to have supportive and knowledgeable friends and family to help them hit their weight loss target, all too often these same people can sabotage your progress—whether they mean to or not—by asking you to do something not aligned with your goals.
A weight loss coach, on the other hand, is committed to your success. A good coach can provide you with the accountability and encouragement you may not be getting elsewhere, as well as tailoring a specific plan just for your unique needs. So if you’re ready to work with a weight loss coach, here are six things to look for.
1. They provide accountability
Some weight loss coaches send their clients a plan and expect them to follow it to the letter and monitor their own progress…and that’s more or less the beginning and the end of the coach’s work. Others may be more present for you, but they don’t celebrate your wins. And if a weight loss coach isn’t actually monitoring your progress and providing regular feedback and tweaks, or if they provide those feedback and tweaks without bothering to congratulate you on your incremental wins, the whole weight loss coaching process can be very demotivating.
Instead, look for someone who is both accessible and enthusiastic. Your relationship with your health coach should be dynamic, not static. A good coach will check up on your progress frequently and provide you with feedback to correct the course where necessary or stay on the right path when things are going well. They will celebrate your wins with you and help you figure out how to stay on track at upcoming events like a business trip or a family wedding without coming across as a picky, health-obsessed buzzkill at the dinner table.
The ways in which you connect with your coach for feedback or to celebrate a win may vary. Some weight loss coaches offer regular one-on-one accountability sessions, while others may check in asynchronously or host group accountability calls. Whatever the case, you should be able to walk away from every interaction you have with your weight loss coach feeling confident that they will help you see your journey through.
2. They design a plan based on your body
There are plenty of weight loss plans out there that promise that if you follow along exactly, you will have the same success as everyone else, but that’s simply not true. That’s why you can’t just “follow” a weight loss coach on social media and do everything they do. Your body is different from their body, your metabolism is different from their metabolism, your weight is different from their weight. Even the foods themselves may affect your body differently from theirs.
Weight loss is 80% a result of what you eat, and certain foods can be more effective at boosting your metabolism—which leads to weight loss—than others. A weight loss coach should be well versed on the science of food and be able to compare your progress to what you’ve been eating and identify how the foods you’re eating seem to be working for your body. How is the sugar breakdown of that food impacting your fat storage? Or how has your fat storage been impacted since you made a tweak? Are there certain food sensitivities that could be making you gain more fat from those foods than other people will?
In my own weight loss coaching practice, I combine research I conducted during my own 40-pound weight loss journey with my background in molecular and cell biology to create science-informed plans for my clients centered on the foods that will help them achieve their goals.
3. They want you to actually like your food
Multiple studies have found that most diets don’t work when it comes to sustainable, lifelong weight loss. This is largely because many people see diets as a short-term strategy, and as soon as they meet their goals, they revert right back to their old habits…and almost always gain back all the weight they lost, if not more.
The reason many of these unsuccessful dieters are so eager to go back to their old habits is because of the way they eat while they’re dieting. They’re told they have to eat chicken and broccoli, or tofu and broccoli, and people get sick of that. They don’t want to eat the same foods or stick to such a limited palette of flavors, and after a while their food doesn’t even taste good. So when the diet ends, these people will go and binge on unhealthy foods because that’s the only place that they’re getting this amazing taste.
A good weight loss coach isn’t going to recommend a diet composed of only chicken and broccoli. Instead, they’ll offer you a realistic plan that’s based on the foods you’ll enjoy eating.
More than anything else, your food should be delicious. Your weight loss coach should be able to teach you how to add flavorful spices to your food, or how to make low sugar sauces that will add flavor without negatively impacting nutrition. They can teach you about new ingredients, or how to prepare more familiar ingredients in a way that highlights how good their natural flavors can be. And when you’re fulfilled in your everyday meals, you’re a lot less likely to binge on sugar.
4. They’ll center your lifestyle
A weight loss coach offers a lifestyle transformation—a new approach to eating that will stay with you long after you meet your goals. In order to make these habits stick, though, they have to be compatible with your lifestyle.
You should be able to work with your coach to develop healthy eating habits that respect the importance of certain foods to your cultural background, as well as any religious, ethical, or health-based dietary restrictions. Committing to this lifestyle doesn’t mean shelving all of grandma’s recipes; it means working them into your plan. It doesn’t mean you have to stop eating meat or eggs or dairy if you currently do, or start eating meat or eggs or if you currently don’t. If there’s a food you just plain don’t like, your weight loss coach should not tell you to start eating it for the sake of your program. Instead, they should know the alternatives that will have the same or similar effects as the “conventional” foods.
Centering your lifestyle also means understanding your life. Are you cooking for yourself or for your entire family? If the latter, your coach should be prepared to create a family-friendly plan filled with foods that everyone in your household will enjoy. Your coach should also be able to help you figure out how to stay on track and make easy, delicious meals when you’re having a busy week, or how to enjoy the spread of finger foods at your child’s birthday without derailing your progress. On the flip side, your coach should be able to offer you options for when you have a little more time to experiment in the kitchen, or when you don’t have to satisfy the whole family’s preferences at dinner.
5. They recognize that food is about more than nutrition and energy
Yes, your weight loss coach should be providing you with strategies to achieve your goals through changes in your diet, but they also have to help you change your mindset about food.
We live in a society where food is a major part of our social interactions. It gives us an excuse to sit together and be social. It gives us comfort. Sometimes, it helps to stave off boredom. Your weight loss coach should be able to help you identify when you are eating just for the sake of eating—because you’re lonely or need excitement or any other reason you’re eating even though you’re not hungry—and learn how to respond to those triggers in a healthier way.
That doesn’t mean you can’t love to eat, or love what you eat…but you should be eating for the right reasons. With your coach, you should be able to shift your mindset around eating so that you can develop a positive relationship with food and understand why you’re gravitating toward food at certain times or under certain circumstances. Once you’ve developed this understanding, your coach can help you work on other coping mechanisms for the things you had previously used food for. In eight to twelve weeks, these new habits should be so ingrained that it’s hard to go back to where you were before.
6. They love what they do
This might seem obvious, but you don’t want to go to a weight loss coach who sees their work as just another job. A good weight loss coach should be excited about their work and be passionate about each and every client. Knowing someone really cares about you and your journey makes it easier to keep going.
When my client loses an inch around their waist, or their scale shows they’ve dropped two pounds, or they’ve made a major mindset shift I’m so excited. I celebrate them every week in our group Q&A calls. I love watching every step of their journeys.
Interested in learning more about personal weight loss strategies and tools from MasalaBody?
Check out my 8-week Slim Down Personal Weight Loss Coaching or you can book a call with me if you’re ready to get started.
The post What to Look for in a Weight Loss Coach appeared first on MasalaBody.
Frequently Asked Questions
Which natural product can help you lose weight the most?
The most effective way to lose weight is by eating less food while exercising regularly. But, exercising alone will not help you reach your goal. This is because food is vital for our bodies to function properly. This means that if we eat too much, we are more likely to gain weight. On the other hand, if we don't eat enough food, we're also at risk of losing weight.
When selecting the best foods to help you lose weight, it is essential that you select foods with high nutritional value and low calories. These foods include whole grains, fruits, vegetables, legumes, fish, lean meats and nuts, as well as seeds.
How to take African Mango Extract
You can easily take mango extract. You just need to cut open a fresh ripe mango and scoop the flesh into your blender bottle. Blend until smooth.
If you need a cleaner pulp, it is possible to strain it. Store in a cool dark place.
You can freeze the pulp to be used again later. This will save you money on buying another batch each mango season.
How can I lose weight naturally?
Eat healthy food as much as possible. Avoid eating high-calorie snacks. Avoid eating too many processed foods. Instead, choose whole grains such oatmeal, barley or brown rice for breakfast. Avoid sugary drinks as they are high-calorie and high in sugar. To lose weight, you should be careful about what you drink. Try to drink at least eight glasses of water each day.
Another tip? Get up early. Studies show that people who wake up earlier tend to consume fewer calories throughout the day. It's a good idea to set an alarm so you don’t fall asleep during the day.
Finally, exercise is also very important. Aerobic exercise such as running and biking, swimming, swimming, tennis, and walking are all great options. You can burn fat quicker than strength training. Try to include aerobic activity in your life.
What herb melts fat?
It may not be possible to lose weight without dieting but herbs are an excellent way to help you burn calories. Many people have used herbs for this purpose throughout history. Some of them include; Green tea, Ginko Biloba, Ginger root, Ginseng, Hawthorn berry, Licorice root, Milk Thistle seed, Mullein leaf, Rosemary, St John's Wort, Turmeric, Valerian Root, and Yohimbe bark.
Herbal remedies can be either taken orally or topically. They contain nutrients that increase the metabolic rate of the body. These nutrients accelerate the breakdown of glycogen and lipids in the cell walls. This results in the release of free fat acids into the bloodstream which can be used as fuel.
Many herbal remedies have also been found to boost the immune system and prevent disease. They are great for people who do not want to take drugs or have surgery.
Many people know the effectiveness of herbs and use them. However, some people don't realize just how powerful these natural substances are. You can buy herbs online, in pharmacies and at health food stores. Most herbs last for several weeks.
Green tea is an example of a herb which increases metabolic rate. Green tea contains epigallocatechin gallate (EGCG), which increases the activity of enzymes responsible for breaking down fats in the cells. EGCG has also been shown in studies to improve glucose tolerance. This reduces the chance of developing diabetes.
Ginger root is another example. Ginger root is a stimulant. It stimulates digestion and boosts metabolism. Ginger helps eliminate toxins from our digestive system.
Other herbs that improve metabolism include ginseng (licorice root), mullein Leaf, rosemary and turmeric.
It is best to consume herbs as teas in most cases. This allows active ingredients to enter your bloodstream quickly. When taking herbs internally, ensure that you do so under medical supervision. If you prefer to take herbs internally, you should apply them directly to the affected areas. If you do not, they can cause irritation or damage to other areas.
Statistics
- According to a 2014 review, even prescription weight loss pills don't work as well as you might assume. (healthline.com)
- A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26Trusted Source (healthline.com)
- Nature's Health Goji Berry – Lycium Berries – Maintain Vision Health – Jam-Packed with Vitamins A & C – 580 mg per Serving – 60 Veggie Capsules – Non-GMO Emerald Labs Goji Berry - 40% Polysaccharides - 60 Vegetable Capsules (amazon.com)
- A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
- On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
External Links
ods.od.nih.gov
- Ephedra: Office of Dietary supplements
- Health Professional Fact Sheet: Dietary supplement for weight loss
cdc.gov
fda.gov
pubmed.ncbi.nlm.nih.gov
- PubMed: Results from a National Survey on Dietary Supplements for Weight Loss in the United States
- African mango (IGOB131: A proprietary extract from Irvingia gabonensis's seeds has been shown to reduce body weight and improve metabolic parameters in overweight people - PubMed
How To
How can you lose weight without dieting or exercise?
To lose weight naturally, you need to speed up your metabolism. This will allow you to burn fat more quickly than you store. Your metabolism plays an important role in how much energy you use and how many calories you burn. To increase your metabolism, you don't necessarily have to exercise. It's easy to make simple lifestyle changes that will help you increase your metabolic rate. These are the best tips!
- Increase your intake of protein - Protein helps maintain blood sugar levels and promotes muscle growth. Research shows that protein intake can be reduced by up to 20% if eaten before meals.
- Drink more water. This will help you stay fuller for longer and lessen hunger cravings. Aim to drink at least eight glasses of water per day to improve your digestion and speed up metabolism.
- Reduce Sugar Consumption - This is one of the best ways to lose weight. Sugary foods can cause insulin to be released into your bloodstream which makes it more difficult to lose fat. This can be avoided by avoiding sugary sweets and soda. Drink plenty of water, and eat lots of fruits.
- Get Enough Sleep - Getting enough sleep has been shown to boost brain function and overall health, including improved glucose tolerance. It has also been shown to reduce appetite hormones like leptin, ghrelin.
- Cardio Daily – Cardio exercise burns extra calories every day. If you're looking to start immediately, try walking briskly for 30 minutes three times a week. You'll be able to increase your heart rate, improve cardiovascular fitness, and not have to work out.
- Move Every Day! Keeping active is important for losing weight because it gives your body a reason to move each day. It is possible to incorporate movement into your everyday life without needing to do a lot of exercise. You can take the stairs rather than the elevator, park farther away from the entrance for shopping, walk around while talking on your phone, take frequent breaks throughout the day to stretch out and breathe deeply.
https://slimbody.fun/what-to-look-for-in-a-weight-reduction-coach/
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