Before starting your customized weight loss program there are a few things you should know. Below you will find some important information that will help with any confusion you might have, as well as help you create the proper mindset for success.
Your Coaching Won’t Start Until We Set a Day
I realize you might have questions about your program and I don’t want you to feel rushed to start before you are ready. I also know that you don’t have your kitchen stocked with the food for your meal plan.
Take a look over your program and let me know if you have any questions. Once you are satisfied and confident you understand everything, we will set a date to start. Due to the structure of the program, I start all clients on Monday. If you aren’t ready to start this coming Monday let me know and we’ll start you the following one.
Understanding Your Macros
You have been given six different nutritional guidelines to follow – calories, fat, carbs, protein, fiber, and servings of fruits and veggies. You are to plan your meals each day to those specifications.
Calories – This should be hit within 50 calories over/under each day.
Protein – This should be hit within 10% over/under each day. For example, if it says 100g, you should aim for 90-110g of protein per day.
Fiber – This is a minimum requirement. You may go over but not under.
Servings of fruits & veggies – This is a minimum requirement. You may go over but not under.
Fat & carbs – These numbers are suggestions. It is not required you hit them. If you hit the other 4 guidelines consistently you will do great. Let your carbs and fats fall where they would naturally based on your taste preferences. Just don’t go to the extremes on either of them (ie 30g of carbs or 20g of fat).
Most importantly, do your best and don’t stress if you’re off on these numbers by a little bit. It will be OK. They are guidelines. So just try to be consistent with them and we’ll adjust your macros as necessary.
Be Honest With Me
I can’t coach what I don’t know. If you go way over your macros please let me know. I’m not going to judge you, reprimand you, or beat you up over it. After all, this is your journey and only you have to live with the consequences.
But if you overeat, don’t lose weight, and don’t tell me, I may end up cutting calories when I shouldn’t have due to lack of information. This can back you into a corner really quick by creating too large of a calorie deficit too soon.
Just tell me what happened. We’ll come up with a plan together that will improve your adherence. You hired me to help you – let me do that.
I Need You To Be 100% Committed
I am going to be here for you every step of the way. But I can’t lose weight for you. I can only guide you in the right direction. For you to be successful you have to make a commitment to do whatever it takes.
Changing your longstanding habits is hard, but it can and will be done. You must push through those times when you feel uncomfortable. If you can do that you will come out the other side a new person.
Mondays are Check-In and Adjustment Day
Every Monday I will be sending you a feedback questionnaire to fill out. This is what I use to adjust your macros. There will be a place to enter your weigh-ins and some other strategic questions that will help me determine your macro guidelines. Please fill it out ASAP.
The First 2 Weeks We Will Be Building a Caloric Baseline
You may or may not lose weight the first couple of weeks on your program. During this time we will be building a caloric baseline. In other words, we are simply trying to get you used to the meal plan and/or exercise program so that we have a good caloric reference to cut calories from.
The goal is to eat as many calories as possible that still enables you to lose weight. And to do that we need to make sure we aren’t starting you off with too low of calories. Doing so will leave us no room to further cut calories when your weight loss stalls. Fear of gaining weight at the beginning and the consequential starting off with too low of calories is one of the biggest dieting traps.
I Answer Emails Monday Through Friday
Your program includes 1 email check-in every Monday to adjust your program. In reality, I’m here for you 5 days a week to answer any questions you have. I answer emails Monday through Friday. If you have questions – ask them. Don’t worry about how many emails you send me. I respond within 48 business hours, but usually within 24.
You Must Learn How to Cook in Bulk
To mitigate having to cook each and every meal from scratch, you will be cooking in bulk and saving the extra servings for future meals. This way you only have to reheat and eat at meal time.
Make sure you’re scheduling time to do meal prep and cook. I usually pick two days a week to do this. A couple of hours each week of planning will save you several times that. Store your extra servings in airtight containers and put them in the fridge or freezer.
Water Should Be Your Go-To Drink
Your goal is to eventually be drinking water exclusively (some other drinks like coffee and tea are OK if prepared properly). If you’re currently drinking energy drinks, sodas, or other sugary drinks, let me know and we will work on creating new drinking habits.
It’s important that you eat your calories instead of drink them. Liquid calories are not as fulfilling and will make it harder to keep hunger under control. If you need flavor consider adding fruit slices to your water such as lemon, lime, or orange.
I Need Progress Measurements
The morning you start your program I will need you to take some initial progress measurements. They are:
- Weight – weigh yourself in as little clothing as possible after using the restroom first thing in the morning. Do future weigh-ins the same way. Do this every morning. You will send me these 7 weigh-ins every Monday by entering them into the feedback form I send you. I will take the average of the 7 weigh-ins. This helps smooth out water weight fluctuations.
- Waist, Hips & Thigh – if you have a tape measure (if you don’t, consider purchasing one for $5), take some circumference measurements. Measure your waist, hips, and thigh at the widest part. Measure to the nearest 0.5cm or .25in. Email me these numbers. You will do this every 2 weeks.
- Pictures – take a picture in good lighting from the front and back if possible. Wear a swimsuit or other clothing that allows you to see and compare your body. You do not have to send me these pictures if you don’t want to. However, take them anyways. When you see yourself every day in the mirror it’s hard to notice small changes. Comparing progress pictures makes body changes more clear.
That’s it for now. Look over your program and let me know if you have any questions or concerns. Once you feel you’re ready we’ll confirm your start date and get going.
Have a healthy day!