EXPECTATIONS AND BEST PRACTICES
THINGS TO EXPECT
Your weight will not consistently go down every day even if you do everything perfect! Your weight WILL fluctuate up and down so don’t let that discourage you! That doesn’t mean you are doing it wrong. Your body fluctuates for many reasons! Some of them include: hormones, soreness from workouts, surgeries, sickness, changes in medications, inflammation from your cycle, more sodium than usual from eating out, etc. That’s why we have you weigh daily and we take your lowest weight from the week in your weekly assessment!
This is a Marathon, Not a Sprint
Our goal is to lose .5% to 1% of your total body weight per week. For example, if you are 200 pounds, that would be between 1 and 2 pounds for the week. (200 x .5%=1 pound and 200 x 1%=2 pounds) Health and wellness is a lifelong journey! Being consistent and 1000000% accurate will get you there faster but the goal isn’t fast, it’s PERMANENT! We will be tracking your progress weekly and monthly to help you see the results you’re working for!
You Will Have Off Days
Nobody is perfect and sometimes there will be days where you just don’t want to hit your targets! That is totally ok but just be understanding when those choices reflect on the scale. Unexpected things will pop up to throw you off throughout your journey! Stress, sickness, loss of a loved one and things like that will always be there. The best thing to do is to have a plan in place for WHEN not IF they happen. When these things unexpectedly pop up, reach out and we can help guide you! If you have an off day, give yourself some grace and get right back to it tomorrow!
Weigh Your Food on a Food Scale When You Can
It’s the most accurate way to know exactly how much you are eating. We have done it so often and for so long that it’s weird when we don’t!
Have a Plan
This can be something like planning out your meals the night before or first thing in the morning. It allows you to know exactly how much to eat and if you are going to hit those targets!
Look at all the restaurants and fast food places and figure out exactly what works best for you so when you go there scrambling because you haven’t had time to breathe that day, you will know exactly what to order before you get there! Most places have their menus online and many have nutrition calculators to help you log accurately!
This also means goal setting! We will be working with each of you on that!
Keep it Simple!
We tend to overcomplicate things! Take the things that you like and see if you can make them fit. If you can’t, find a healthier alternative or reach out and we can guide you!
Make this fun!
You are much more likely to succeed if you actually enjoy the process! Eat food that you like, find an exercise that you enjoy and set fun little challenges for yourself!