Coaching for weight loss

A significant segment of the population is interested in losing weight. Part of this population considers that the best way to do so is by following the recommendations of medical and nutritional experts. However, others believe that it is not necessary to consult a health professional, which increases the risk of adopting an ineffective or dangerous diet, which instead of improving their quality of life, compromises their health.

To eliminate the extra kilos, it is not enough to follow a diet for a limited time; it is necessary to make lifestyle changes that allow weight reduction and long-term weight maintenance. This requires motivation and health care awareness, as well as the support of the family environment and the guidance of qualified health care personnel.

Expert opinion and daily experience show that in weight loss processes, relapses are frequent because they are often addressed only through dietary adjustments and exercise, without considering the underlying psychological factors and inadequate eating habits.

Main characteristics that distinguish the nutritional coaching process for weight loss:

• Weight loss through nutritional coaching is based on the adoption of good eating habits, which, on the one hand, favors the development of a healthy lifestyle and, on the other hand, helps to forge a new character in the individual that drives him/her towards the achievement of his/her goals.
• This process helps to create and foster effective personal motivations, recognizing that relapses in attempts to lose weight often occur not because of lack of knowledge, but because of poor motivation that, far from promoting good results, acts as a brake, generating discouragement and feelings of failure, which leads people to resume old unhealthy habits and quickly regain lost weight.

Well-defined and realistic goals are established. End goals and performance or partial goals play different roles in the nutrition coaching process:

• End goals should inspire and motivate. Even if their attainment is not achieved in the short term, there must be certainty that they can be achieved; to this end, performance or partial goals should be set to facilitate the fulfillment of the end goals in the best possible way.
• Performance or milestones should serve as a guide to the final goal; they should be clear and measurable to establish commitments and accountabilities, as well as a reliable means of assessing progress.
• The client's achievements are periodically recognized. By highlighting the achievement of important partial goals and recognizing the coachee's sacrifice and good work, motivations to continue with the change process are activated.

Nutritional requirements of food during coaching processes.

The food must ensure the supply of all the necessary nutrients, without exceeding the energy levels that our body requires. When preparing the diet, it is essential to consider individual aspects such as the state of health, the amount of weight to be reduced, age and sex.

It is important to consume nutrient-dense foods such as skim milk, vegetables and greens on a daily basis. Drastic changes in our eating habits should not be made.

Healthier habits should be adopted gradually to achieve adequate acceptance. Weight reduction should be long-term to avoid very restrictive diets that do not provide the necessary nutrients.

Physical activities should be planned to help reduce weight and maintain muscle mass, which tends to decrease with hypocaloric diets.

Role of physical activity in the nutritional coaching process for weight loss.

It contributes to maintaining an adequate energy balance between calories consumed and calories expended, which is essential for body weight control.

The practice of sports or physical activities generates a greater sense of general well-being, avoiding the appearance of anxiety, depression and other moods that favor uncontrolled food intake. Regular physical exercise improves the individual's self-esteem, facilitating changes in lifestyle and consumption patterns.

One of the main disadvantages of weight loss is the reduction of muscle mass. To avoid it, it is recommended to perform physical activities for more than thirty minutes a day, such as aerobic exercises.

How to strengthen motivation?

Throughout the coaching process, we should ask ourselves why we want to lose weight: to feel better, to look more athletic, to avoid criticism from our partner, etc. Every month, take some pictures of yourself to observe the change in your body; this will allow you to recognize that little by little you are moving away from the figure you reject.

Weigh yourself weekly, measure the perimeter at the hips, waist, arms, etc.; record and control in a diary all the parameters that will help you to evaluate the results. Analyze and write down all the factors that may have influenced these results.

Plan ambitious goals, even if they may seem difficult to achieve; low or modest goals take us away from the objective and affect motivation. Celebrate your achievements and share them with family and friends; try to involve others in your experiences. If you can involve others, you will be encouraged to continue, share good eating habits, and engage in physical and recreational activities with positive people.

Recommendations to transform some eating habits:

• Try to keep a fixed schedule for meals and avoid eating food outside those times.
• Do not skip meals; prolonged fasting activates the body's defense mechanisms and physiological processes that increase stored fat levels.
• Use smaller plates and reduce the amounts you consume little by little.
• Enjoy your meals, eat slowly and chew your food well.
• Do not wait until you feel full to stop eating; finish when you run out of food.
• Avoid eating while watching TV, as this can distract you and make it difficult to control the amount of food you eat.
• Control what you eat; to achieve this, do not take food directly from the center of the table. Serve everything you are going to eat on a plate and do not add other foods during the meal.

Role of nutritional information during weight loss processes.

Knowing the nutritional properties of foods, healthy diets, their role in disease prevention and in maintaining quality of life is essential to follow behaviors, attitudes and habits that ensure self-care throughout the process of dietary and lifestyle changes.

The coach should evaluate the coachee's level of nutritional literacy in order to outline strategies to instruct him/her, resolve doubts and correct misconceptions that may hinder the process.

How to avoid emotional eating?

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