4 Non Nutrition Tips For Weight Loss Clients

Lifting weights/resistance training: muscle loss gradually starts happening at around 30 years old and accelerates at age 40, speeds up at 50, and accelerates even more at 60 years old. One of the best ways to slow or reverse this loss is strength training. You don’t need to train like a bodybuilder or an athlete to get the benefits, a simple strength program anywhere between 30-60 minutes three times a week will be good for most people. Here is a good article on the benefits of weight training.
Stop scrolling on your phone at night: sleep is something underrated that most people don’t focus enough on getting better. Getting adequate sleep consistently is important to having enough energy for the day. What affects your sleep?
- - What you do just before you go to sleep (aka are you scrolling on your phone mindlessly)
  - Are you getting enough movement for the day?
  - How warm or cool is your bedroom for the night? (hint: it should be slightly cool
Hire help (trainer, therapist): most people google things and end up more confused than ever on what to do. Others keep doing the same thing over and over and expect different results. By hiring a professional to get you from point A to point B, you will spend LESS time figuring things out and more time towards your goals. Better yet, use your insurance if possible!

1. I have also found that people take their goals seriously when they have support and accountability. If you have insurance, therapist or dietitian services are generously covered. My 1:1 nutrition counseling services are covered by most insurance and you can take a look at how it works HERE. Personal trainers are pretty reasonable as well, and can be a tool to help you get that learning curve on how to lift weight with proper technique.

Be proactive with your time (time management): Many people are busy and I get it – trying to juggle priorities while still trying to take care of themselves is hard. What I have found is that most people do not lack time, they need time management and learning what to prioritize. When prioritizing your health doesn’t always mean doing 1-2 hour workouts. Depending on the “season” of life you may be in, this could mean 15 minute strength training days, it could mean 30 minute walks, or it could mean 10 minute runs on your days.

Couple more tips..

Remember that even if you know how and what to eat won’t matter as much if the things around you don’t help you achieve your nutritional goals.
For others it could be that their life outside of what they eat, really needs work. I could give them a plan to follow but things around them make it HARD to follow. This is what many of my clients experience

Set yourself up for success.This means if you plan to work out for the day, it’s being reactive with your schedule, your day or your week, be proactive. Plan it ahead of time and STICK to it. Put a reminder and get yourself committed to it.
Change your mind on how you think of things: this means that when it comes to getting help. Don’t think of it as an expense, think of it as an investment. Remember this has no timeline and this a “forever” thing. Learning to give yourself permission to get help – trainer, therapist, Registered Dietitian are the possible tools you need to get you headed in the right direction. But it starts with you – accepting that you need help.
Practice it, even if it feels uncomfortable. No, this won’t be easy at first and you will probably struggle. Struggle is part of the process of the change. Just because you are struggling, it doesn’t mean it’s not working. If you find yourself struggling, stick to 1-2 changes, slow things down a bit. The most successful people learn to be uncomfortable with struggling because they know on the other side of struggle is success. Keep at it!

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