What's The 1st Step?

If you want to begin changing your diet, improving your nutrition, losing weight, or getting in shape, what should your first step be?

This is an actual question from a fellow reader.

Let’s break it down as follows:

1. The Big Picture 🖼️

2. Explain It To Me Like I’m 5 👦

3. Set S.M.A.R.T. Goals 🥅

4. Possible Action Steps 🎯

5. Parting Zen 🧘‍♂️

The Big Picture 🖼️

‘The 1st Step’ is doing to be different for everyone.

This is why Individuality is 1 of my 4 key concepts.

These are my basic coaching steps to help determine your 1st step.

1. Gather Data

2. Listen & Ask Questions

3. Collaborate On A Plan

4. Measure Results

5. Assess & Refine

Number 1 involves a thorough Intake Form, possibly a Food Journal, and any other needed data or forms.

Numbers 2 is all about context, diving into what’s really going on, what the real problem is, what your goals and motivations are, what your strengths are, your history, what you want, and much more.

Number 3 is where I don’t just tell you to what do to. It’s more of a brainstorm. We may use one of my ideas, but if you have an idea about what to do, that could (and often is) even better!

Number 3 is also where I make sure that your 1st step is:

• Aligned with your Goal

• Challenging enough

• Highly possible for you to do consistently

• Addressing the Rocks / root problems

• Building on your current strengths

Numbers 4 & 5 are all about creating a look of constant feedback, adjustment, and improvement.

Explain It To Me Like I’m 5 👦

Today’s topic, as simply as possible:

“In life, everyone has different steps to take, but we can help each other figure them out.”

Set S.M.A.R.T. Goals 🥅

I’ve spent hours in different workshops on goal setting. This is a popular, tested, and effective method:

So for example, to lose 20 pounds in one month, while possible, is not what I would call realistic, because even if you were to do it, the method would not be sustainable (and possibly not safe).

A much more realistic rate of weight loss, for most people, is 1 pound per week.

Possible Action Steps 🎯

Today I will anonymously list some actual 1st steps I’ve had clients take towards changing their nutrition, eating habits, or weight:

• I was drinking 10 cups of coffee per day, so I made a rule: ‘no coffee during meetings’. Much more quickly than I expected, I reduced I overall coffee intake to 2 cups per day because I started taking in more water.

• Jane had a history of overly restrictive dieting. She began by adding in one whole food / healthy snack per day because she wasn’t yet ready for a larger meal.

• John was a heavy drinker who would not be able to stop or avoid business dinners. So we set a limit of two drinks per meal, instead of 3-4.

• Billy was overworked and eating 100% take out; he had 30+ pounds to lose. He was not able to home cook regularly. To start, he ordered some healthy home-style meals he could easily heat up while keeping his total calories more in check.

Remember, as always, these are possible examples. Your actual action step will vary. If you don’t know where to begin, hit reply, and we’ll chat.

Parting Zen 🧘‍♂️

A simple word, phrase, or thought to take with you:

Thanks for reading!

Take care,

Coach Matt

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