WEIGHT LOSS PROGRAM

16-week individual online coaching

When it comes to diet, there is no one-fits-all solution. We all have different genes, gut bacteria, upbringing, habits, food preferences, metabolisms and life circumstances. Lose weight for good with an experienced specialist, who takes this into account.

85% (from my experience) of people struggling to lose weight will improve their relationships with food, minimise cravings and stop falling off the fitness wagon by changing the way they diet and exercise

 

FEATURES

NO GUESSING ELEMENT

Informed by latest scientific advances in nutrition, psychology, neuroscience and physiology.

EDUCATIONAL

Instead of dictating you what to eat and when to train, I explain you the ins and outs of the program. You get equipped to do it on your own, after the program is over.

COMPASSIONATE

I've been there and I know it is not your fault. Anything that is done for weight loss should be done form the position of loving kindness towards yourself

 

THIS PROGRAM IS FOR YOU
IF:

  • you are fed up with working hard and not seeing results you deserve

  • you are tired of gaining and losing weight whether it is 3-5 kg or 10-20 kg.

  • you feel like sometimes you lose self-control when food is around

  • you overeat in particular situations: stress, staying alone or work overload

  • diets do not work

  • diets work but only for some time

  • you can’t stick to diet for long enough to see tangible results and keep them

 
 

STEPS, INSTRUMENTS, RESULTS

We always start with an interview where we discuss your current situation, what results you are getting from my program and what effort you will have to put in. As a result of this interview we both will see if my program is for you.

MODULE 1. DIAGNOSTICS

Step 1.1 


Video-call: I explain how to track weight and fat so that you can see a true picture of your progress. This is your first step towards understanding weight fluctuations. I explain how to track your food intake. Written instructions and checklist follow.

I ask you about your eating patterns, favourite foods, weaknesses, situations you overeat, your everyday activities and types of exercise you do, if any. All further actions will be determined by this.


Step 2.2


Diagnostic period. For 2-3 weeks, you record your food. The task is to eat as normal and keep weekly activity as normal. At this stage we do not aim to lose weight yet. 

Result: 

You are crystal clear about how to record food correctly and it does not take long time to record it anymore. Most people start losing weight at this stage. You understand how weight may fluctuate on daily basis depending on many factors.

MODULE 2. DESIGNING YOUR PERSONAL FAT LOSS SYSTEM

Step 2.1. 


Video-call. What is your goal: where you are at and where you want to be in the next 8-12 weeks. I make sure it is realistic and sustainable :) 


Step 2.2. 


Based on the data from diagnostic period, I develop your personal nutrition plan. I explain the reasons behind every action and number. This includes calculation of how many calories you should eat to maintain weight, how much you should eat to lose weight, and fat, protein and carbohydrate breakdown. Don’t worry, you are not an athlete, you can have lots of flexibility here. I explain rationale behind every number and thresholds it can fluctuate between.


Step 2.3.


Based on your current activity levels, job, personal life, budget and time availability I recommend the activity that suits your goals best. It is not only about exercise. Many of my clients lose weight without changes in their exercise routine and even without exercise. Some even decrease the amount of exercise activity and still lose weight.


Click on this link, to watch the video about what is included in Fat Loss Sytem Document I prepare for you in Step 2.

Result: 

you cut out inefficient activities from your busy schedule and leave only most necessary for your goals and those you enjoy and have time to do. You understand how and when the magic act of fat burning is actually happening.

You know exactly how much weight you want and can lose and how long it will take.

MODULE 3. WEIGHT LOSS STARTS. MAKING RIGHT CHOICES

Step 3.1. 


Video-call. You read the Fat Loss System document beforehand, ask questions, I explain every single detail of the plan. 



Step 3.2. 


I send you another document with recommendations on what foods are best to eat to meet the calorie goals. Vegan or carnivore – I have solutions for any dietary requirements. I give you tips and tricks on how to decrease hunger under calorie deficit and how to cope with cravings.


Step 3.3. 


NEW. I send you additional recommendations on more SUSTAINABLE way eating and how to fit it into your fat loss system.


Step 3.4. 


You are eating according to the plan and keep tracking food and weight for the next 2-3 weeks.

 Result: 

you lose 1-4 kg of fat in these 2-3 weeks and become calorie tracking ninja – records take 5 minutes every day. You will also see how you can eat carbs at night (if you want to) and still lose weight. You can actually stick to diet long term! You find out what foods are good for both you and the planet and how to fit them into your plan. You start eating foods you banned before.

MODULE 4. ADJUSTMENTS AND RESPONSE TO METABOLIC ADAPTATIONS

Step 4.1. 


Video call. I re-assess nutrition and activity and make changes if needed. It will depend on how fast you lost weight, how comfortable have the diet been for you, hunger levels and if you exercise, how was your performance. We re-assess your exercise and non-exercise activity – which is the key to living at lower weight. 


Step 4.2. 


We keep tracking and adjusting: this is extremely individual for everyone and new behaviours need time to settle in your brain. 

  • some will have to slowly start increasing calories while still losing weight

  • some will need to dial up exercise or non-exercise activity

  • some will have to work on craving and changing food attitudes

Working on this may take another 4-6 weeks

Result: you keep losing weight or maintain new weight. You are more relaxed about food and feel confident in any situation. You know why plateau may happen, when to expect it and what to do with it.

MODULE 5. DEVELOPING A LONG-TERM PLAN

Step 5.1. 


I explain longer term strategy: how to minimise decrease in metabolism as a result of diet, how to always stay on track, how fast to continue losing weight and where to stop. We plan diet breaks and I explain strategies for holidays, celebrations, social events. 


Step 5.2. 

What to do in the periods of life where there is no opportunity to exercise or move much and how you can further increase metabolism via improving strength and everyday activity.

 

End result:

you keep losing weight safely or you maintain new healthy weight. You are able to maintain weight in the long term while living social life and enjoying your favourite food. Your cravings decrease and you deal masterfully with those that still arise. You are able to calculate your own calorie requirements depending on your goals and current activities.

©2020 by O'Coach Fitness