Many of us struggling to shed a few pounds are overwhelmed not only by the sheer number of diets available to try, but also conflicting information as to what is healthy for our bodies. Also, the complexity of information on nutrition and dieting can make sticking with a plan through the achievement of a weight loss goal difficult, if not impossible. There is likewise an overwhelming amount of decisions to make when it comes to exercise. No wonder so many people quit BEFORE they even have a plan in place!
The word “Protocol” is defined by Merriam Webster Dictionary as “a detailed plan of a scientific or medical experiment, treatment, or procedure.” Despite the definition, it is possible to create a SIMPLE protocol to help you achieve a healthy weight.
My work with weight loss clients incorporates something called the Weight Loss Triangle Program. The theory of the program is that weight loss is impacted by three factors: (1) Food and Drink Intake – what you put in your mouth, (2) Exercise – how you burn calories, and (3) Stress & Stress Management – how to effectively manage life stress. Based upon the individual factors and preferences of each client, a simple protocol is developed to put them on the road to achieving a healthy weight.
Using the considerations below, a protocol is developed and followed by the client until they achieve their desired weight and level of health:
1. Food and Drink Intake – based upon the client’s schedule, eating times and food and drink to be consumed are determined in advance. The client decides how quickly or slowly they desire their weight loss to occur, and we plan accordingly. Many clients elect to incorporate in “planned cheats” each week. The natural consequence of this decision, of course, is that weight loss comes at a slower pace, but the client is more content and less likely to abandon the eating plan since it is specifically designed based upon their goals, objective, and schedule. “Planned cheats” can include desert once a week, two free meals eating out each week, a certain number of permitted alcoholic beverages each week.
2. Exercise – based up the client’s schedule and current level of fitness, exercises to be performed, amount of time to be spent and days to exercise are determined in advance. Again, the amount of exercise the client elects can very based upon how much effort they wish to expend, or their schedule in the upcoming week.
3. Stress & Stress Management– depending upon the level of stress in the client’s life, we work together to develop stress management techniques that are meaningful to the client, and we decide in advance when the client will incorporate those techniques to effectively manage stress, and the effects of stress which can interfere with weight loss.
Developing a weight loss protocol in advance translates to a much higher success rate for achieving weight loss goals than figuring it out “on the fly” each day. To increase your likelihood of success, develop a weight loss protocol using the above considerations and three factors.
To get started on a deeper dive into permanent weight loss and developing a protocol for weight loss, click on the calendar below to schedule a FREE mini-session with me. What do you have to lose but some weight??