Weight loss coaching is a confidential partnership between you and a weight loss coach with the objective of helping you achieve your weight loss goal and keeping the weight off for good.

You probably know what you need to do to lose weight and be healthier, yet doing so is often the hard part. For instance, you know that you should only eat when you're hungry or drink plenty of water each day. Working with a coach helps you to find a way to do these things and keep with them permanently.

Below I list 14 guideline to follow to help you achieve your weight loss goal. The key to succeed with these guidelines is to introduce each one slowly, so that they become new habits.

For example if you only drink 2 glasses of water per day and want to increase to 8 glasses, you'll start off by adding 1 glass each week to your daily amount until you reach 8 glasses per day.

My 14 Weight Loss Coaching Guidelines 

1. Water: Water is very important for the body and good health. Water helps flush out toxins and other unwanted things lingering in the body. Most people do not drink as much water as they should. A rule of thumb is to divide your weight (pounds) in half and  that is how many ounces of water to drink per day, divide that by 8 will give you the number of glasses of water to drink per day. Always carry a bottle of purified or spring water with you.
   
   
2. Coffee: Caffeine can dehydrate your body, so try to remove it from your daily intake. Instead of going for coffee, try having herbal tea, although a caffeinated beverage, it have natural chemicals that neutralize these effects.
   
   
3. Watch the sugar: It may seem healthy, but some fruit juices have nearly as much sugar as soda. Reduction of sugar is important to good health, so fruit juices should be limited.
   
   
4. Get your fiber: Some studies indicate that food containing fiber may help reduce blood cholesterol levels. Eating foods that contain insoluble fiber is important for proper bowel function and can reduce symptoms of chronic constipation. Soluble fiber can be found in oats, dry beans and peas, and some fruit and vegetables.
   
   Insoluble fiber can be found in the tough, chewy texture of wheat bran, whole grains and vegetables. Choose a variety of high fiber foods, such as vegetables, fruits, and whole gain products so you get enough of both soluble and insoluble fibers daily
   
   
5. Drink wisely: If you drink, drink wise. Drinking can cause tremendous damage to your health and well being. If you value your health, you will have to cut out drinking alcohol forever. If you drink, NEVER drink and drive.
   
   
6. Don’t skip break fast: Start your day with some protein. Having protein in the morning for break fast is associated with greater energy, higher levels of mental alertness and less mid morning cravings. With out it you will be so hungry come lunch time that you’ll eat anything, making it more likely that you’ll eat something fast and greasy.
   
   
7. Eat earlier in the evening: As you approach dinner, eat healthy but light. Avoid after dinner snacks or eating before bed! When you’re sleeping it make it difficult for the body to used the energy from the food you eat late, so it stores it as fat. Eating late at night can also lead to sleep disturbances.
   
   
8. Eat small meals: Try to eat, 5 to 6 small meals per day, about every 3 hours. This keep your metabolism burning high.
   
   
9. Avoid junk foods: Avoid foods like cookies, cakes and candies that are high in calories, but low in nutritional values. As well avoid carbohydrate rich foods such as bread, potatoes, white rice and pasta and soft drinks.
   
   Also avoid red meat, but specially those that used in frozen prepared meals, like bacon, sausage, hot dogs, sandwich meat, packaged ham, salami and pepperoni. If you don’t burn up food that are high in cholesterol or in saturated fat by physical activity, they will turn into fat.
   
   
10. Eat nutrient rich foods: Eat food that are rich in nutrients such as vegetables, fish and poultry, to make your body healthier and stranger. Make sure you eat slowly and chew your food thoroughly for effective digestion. Try drinking some form of supper green drink, if you are unable to add lots of fresh vegetables to your diet. Eat vegetables raw are slightly steam never cook or micro wave
    
    
11. Supplements and Vitamins: Many study have now shown that we cannot get the essential nutrients from your diet alone and you must supplement. While some supplements and vitamins on the market are not worth buying, other sources are healthy.
    
    Most important, you need to understand what you are taking, and strictly follow the dosages just as you would with medication that has been prescribed. Liquid tent to be better because it’s easier on the digestive system and it is more likely to be absorbed. If you’re not sure what to take, check with your physician, a nutritionist or a reputable health food store.
    
    
12. Eliminate stress: With the hectic pace and demands of modern life, many people feel stressed and over worked. We are often so busy we feel there is no time for us to relax and rejuvenate our self.  Stress is a key contributor to poor health. We must take a proactive approach to eliminate stress from your life.
    
    To eliminate stress is a two part approach is needed. 1. Decrease the demands on your life and 2. Strengthen your self care. It helps to talk with some one about a stressful situation. When you want to relax, visualize a favorite place or activity in your mind, such as walking bare foot along an ocean beach
    
    
13. Sleep: A good night sleep is very important to your total well being. To have a good night sleep try these tips. 1. Cut out caffeine as early as possible ( At least 6 hours before bed time) 2. Avoid watching stimulating TV right before bed. 3. Take a warm shower about 90 minutes before bed time. 4. Try to go to bed the same time every night and wake up the same time every morning, even on the weekends. 5. Cut out exercise about 3 hours before bed time. 6. Have 10—30 minutes power nap in the afternoon, no more them 45 minutes. 7. Listen to form of insight or relaxation CD, these CD will help you go into a deep state of relaxation and get you to sleep quickly.
    
    
14. Exercise: Lift weights at least twice a week. Weight training shapes and tones your body. Do cardio training 20 to 45 minutes at least 3 times per week.
    

Health Regards,
Anthony Elliott

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