The Ultimate Weight Loss Solution' by Dr.
Phil McGraw has a list of '7 keys' that are imperative to long term
weight loss success. In a world of weight loss products and programs
calling our attention to take action by jumping into a quick solution,
we sabotage our own efforts by not including some planning, some thought
and some effort in what our true Foundation of Wellness' should look
like.
The basis of Health Coaching is in co-creating a program with the client that is a formula that works for the individual situation and lifestyle. Action steps are taken only after a thorough analysis and assessment of the situation, where the individual is now and where he/she wants to go. The client wants to be free, to be relieved at having a program that works, to not keep trying and failing over and over again, to have the ability to focus on other life goals. A sustainable health and wellness program takes everything into consideration and moves forward at a comfortable and rewarding pace.
In the book mentioned, 7 'keys' are identified that particularly resonate with topics that health coaches pursue in a typical 12 week program. First steps are 'thinking' steps, and further steps focus on goal setting and planning. Part of the wellness program includes anticipating obstacles and identifying strategies that work best in overcoming these.
Clients tend to start out by 'wanting' a certain result. Getting there requires, as the author rightly writes, setting a realistic weight goal. In addition, we find we have to face the psychological attitude of repeated failure and potential negative self-talk that will make failure a probable result. The first of the 7 Keys is identified as 'Self Control'. "If you are ever to get started on the right path to change, there is one important precondition you have to meet. You must rid yourself of that gnawing and overpowering sense of urgency and panic that always seems to appear on the scene every time you decide to lose weight or otherwise get in shape" (p.7)
The second key revolves around, again, not your specific diet but what is written as 'Emotional Control', or 'Developing Healing Feelings'. Awareness, journaling, being objective about your situation and taking a good look at shifts necessary in thinking patterns surrounding food, positive thinking, results oriented thinking. Preparing to get over obstacles requires just that, preparation! "Impulse moments are critical for you to manage because they have the unfortunate potential to derail even the best of efforts. When they hit, if you are not managing those impulses with a great degree of awareness and conscious resolve, then you are going to go spiraling back into your habitually self-destructive eating behavior every time" (p.146)
With some groundwork already accomplished, the third key involves 'External Control', or 'Creating a No-Fail Environment'. This involves restructuring your environment in a practical way. More than just starting a diet, the individual will have recognized repeating patterns of eating, or overeating, of shopping habits, snacks, cooking style, pantry stocking and all food related structures that accompany the individual on the everyday. Removing temptation is, of course, part of the strategy. Tips and tricks will be of help and support progress, also are crucial at this point for success. What starts out as self evaluation becomes evaluation of one's surroundings as well.
Key 4 targets 'Behavior/Habit Control', 'Becoming a Master of Food and Impulse Eating'. Combining the steps above, the individual can now get details into the program and not only plan for success but prevent relapses by actively monitoring thoughts, trigger eating moments, environment, self-control, and application of new habits. External events can create an emotion 'signal' and much work is accomplished by traveling this rough road of further refining the individual program. A system of rewards can be introduced by successfully following new good behaviors.
Key 5 is identified as 'Food Control', 'Focusing on High-Response High Yield Nutrition'. As we can see, each key builds upon the one that came before it. If a weight loss client has built up his/her strong wellness foundation, arriving at key 5 signals the time to get into details of the actual food being eaten, the actual food program itself. By having identified mindset, behavior patterns, strategies, motivation and steering through the inevitable initial new-habit obstacle course, the time to refine the program becomes especially rewarding. Topics that arise here are basic nutrition education, portion control, food groups, even cooking skills to replace processed food with healthier choices.
With these steps in place, Key 6 is identified as 'Body Control' and focuses on physical fitness for the individual. An exercise program should be enjoyable and easily fit into the lifestyle of the individual. "Food behavior and exercise behavior are highly interactive, with a powerful connection between the two. If you exercise on a regular basis, a rather amazing phenomenon occurs; practically without being aware of it, you'll begin to experience a weakening desire to overeat or binge. Your food behavior will begin to change almost automatically and you'll make healthier food choices as a mater of routine." (p.205)
'Social Control', Key 7, is key to doing well. Part of the work involved in forming a support team or group is eliminating the 'saboteurs', so to speak, of efforts that are valuable to the dieter. Asking for encouragement from family and colleagues is also an effort that reaps rewards not only for the goal of weight loss but beyond. "If you expect to lose weight and keep it off, you must build and nurture relationships that affirm and uplift you in life-changing ways". (p226)
In addition to the '7 Keys', the author focuses on 2 important elements of the entire weight loss process, one is in having a plan with specific steps included, and the other is the focus on long term success in maintaining a new weight.
For Professional Health and Wellness Coaches, this #1 NY Times Bestseller encompasses the steps that are manifested in a meaningful and lifelong pursuit of health and wellbeing. In the very frantic 'health' business in today's world, the individual must be reminded that all good work is done with a well-conceived plan, an education based approach to client satisfaction and a results-oriented program based on what truly works for the long term.
The basis of Health Coaching is in co-creating a program with the client that is a formula that works for the individual situation and lifestyle. Action steps are taken only after a thorough analysis and assessment of the situation, where the individual is now and where he/she wants to go. The client wants to be free, to be relieved at having a program that works, to not keep trying and failing over and over again, to have the ability to focus on other life goals. A sustainable health and wellness program takes everything into consideration and moves forward at a comfortable and rewarding pace.
In the book mentioned, 7 'keys' are identified that particularly resonate with topics that health coaches pursue in a typical 12 week program. First steps are 'thinking' steps, and further steps focus on goal setting and planning. Part of the wellness program includes anticipating obstacles and identifying strategies that work best in overcoming these.
Clients tend to start out by 'wanting' a certain result. Getting there requires, as the author rightly writes, setting a realistic weight goal. In addition, we find we have to face the psychological attitude of repeated failure and potential negative self-talk that will make failure a probable result. The first of the 7 Keys is identified as 'Self Control'. "If you are ever to get started on the right path to change, there is one important precondition you have to meet. You must rid yourself of that gnawing and overpowering sense of urgency and panic that always seems to appear on the scene every time you decide to lose weight or otherwise get in shape" (p.7)
The second key revolves around, again, not your specific diet but what is written as 'Emotional Control', or 'Developing Healing Feelings'. Awareness, journaling, being objective about your situation and taking a good look at shifts necessary in thinking patterns surrounding food, positive thinking, results oriented thinking. Preparing to get over obstacles requires just that, preparation! "Impulse moments are critical for you to manage because they have the unfortunate potential to derail even the best of efforts. When they hit, if you are not managing those impulses with a great degree of awareness and conscious resolve, then you are going to go spiraling back into your habitually self-destructive eating behavior every time" (p.146)
With some groundwork already accomplished, the third key involves 'External Control', or 'Creating a No-Fail Environment'. This involves restructuring your environment in a practical way. More than just starting a diet, the individual will have recognized repeating patterns of eating, or overeating, of shopping habits, snacks, cooking style, pantry stocking and all food related structures that accompany the individual on the everyday. Removing temptation is, of course, part of the strategy. Tips and tricks will be of help and support progress, also are crucial at this point for success. What starts out as self evaluation becomes evaluation of one's surroundings as well.
Key 4 targets 'Behavior/Habit Control', 'Becoming a Master of Food and Impulse Eating'. Combining the steps above, the individual can now get details into the program and not only plan for success but prevent relapses by actively monitoring thoughts, trigger eating moments, environment, self-control, and application of new habits. External events can create an emotion 'signal' and much work is accomplished by traveling this rough road of further refining the individual program. A system of rewards can be introduced by successfully following new good behaviors.
Key 5 is identified as 'Food Control', 'Focusing on High-Response High Yield Nutrition'. As we can see, each key builds upon the one that came before it. If a weight loss client has built up his/her strong wellness foundation, arriving at key 5 signals the time to get into details of the actual food being eaten, the actual food program itself. By having identified mindset, behavior patterns, strategies, motivation and steering through the inevitable initial new-habit obstacle course, the time to refine the program becomes especially rewarding. Topics that arise here are basic nutrition education, portion control, food groups, even cooking skills to replace processed food with healthier choices.
With these steps in place, Key 6 is identified as 'Body Control' and focuses on physical fitness for the individual. An exercise program should be enjoyable and easily fit into the lifestyle of the individual. "Food behavior and exercise behavior are highly interactive, with a powerful connection between the two. If you exercise on a regular basis, a rather amazing phenomenon occurs; practically without being aware of it, you'll begin to experience a weakening desire to overeat or binge. Your food behavior will begin to change almost automatically and you'll make healthier food choices as a mater of routine." (p.205)
'Social Control', Key 7, is key to doing well. Part of the work involved in forming a support team or group is eliminating the 'saboteurs', so to speak, of efforts that are valuable to the dieter. Asking for encouragement from family and colleagues is also an effort that reaps rewards not only for the goal of weight loss but beyond. "If you expect to lose weight and keep it off, you must build and nurture relationships that affirm and uplift you in life-changing ways". (p226)
In addition to the '7 Keys', the author focuses on 2 important elements of the entire weight loss process, one is in having a plan with specific steps included, and the other is the focus on long term success in maintaining a new weight.
For Professional Health and Wellness Coaches, this #1 NY Times Bestseller encompasses the steps that are manifested in a meaningful and lifelong pursuit of health and wellbeing. In the very frantic 'health' business in today's world, the individual must be reminded that all good work is done with a well-conceived plan, an education based approach to client satisfaction and a results-oriented program based on what truly works for the long term.
This book is indeed a sensible voice and a step by step approach
worth seriously considering before trying anything else. For those
embarking on a health journey who prefer the personal accompaniment of a
professional supporter in successfully completing each of these steps,
your trained health coach is the place to go.
Article Source:
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