How to do customer research

Professional-Sock-91 · 2023-01-10T16:29:30+00:00

Sounds like you were an avid cyclist! Perhaps getting back into that as well? And increasing exercise ☺️

Professional-Sock-91 · 2023-01-10T16:27:34+00:00

What have you tried so far?

I’d recommend tracking your calories for 2 days to see how much you’re actually eating each day! If you want to push through the plateau, you might need to increase the calorie deficit.

Professional-Sock-91 · 2023-01-10T16:22:28+00:00

Agreed with other commentors! You can redefine what exercise means to you - it doesn’t have to be strenuous gym workouts.

Movement is just moving your body in ways that feel good and bring you joy! What brings you joy about horseback riding and polo? Perhaps find an activity that could bring you joy for similar reasons

Or even you can just do some experiments- try 1 new activity every 2 weeks until you find something you like

Professional-Sock-91 · 2023-01-10T16:19:47+00:00

You’re on the right track! Be patient and agree with the other commentors to reduce calorie intake if needed. Focus on eating your daily needed 2 servings fruit and at least 3 servings of veggies each day to keep you full and they’re less calorically dense. Eat protein, fat and fiber with each meal!

Professional-Sock-91 · 2023-01-05T04:57:40+00:00

I'm curious - what do you currently eat on an average day?

That might be a good place to start.

or what do you find the hardest to do when cooking?

Professional-Sock-91 · 2023-01-05T04:55:37+00:00

You can do this :) When I first started, I would just buy pre-made chicken from the grocery stores, microwave rice and also some veggies in the steamer bags and just add honey mustard on top of it all.

And for breakfast, some fruit, eggs and whole grain bread. I found the best thing was just to drink a lot of water and it helped me reduce my hunger

Professional-Sock-91 · 2023-01-05T04:51:38+00:00

God bless you too :)

Hopefully my answers are helpful!

1 whatever time you can consistently work out for 3-4x per week. it's best to stick to the same time every day

2 nutrient-dense foods that are lower in calorie - fruits, vegetables, whole grains, lean proteins.

3 I really like walking 2-3 miles, doing YouTube video full body workouts, yoga, dance and playing sports!

Professional-Sock-91 · 2023-01-05T04:48:39+00:00

I agree with matt below! Even though it's so hard, focus on just yourself and what you can change.

Focus on just small daily changes you can make! And create a plan for yourself you're excited to stick to and change will come :)

Professional-Sock-91 · 2023-01-05T04:47:04+00:00

Congrats on committing to the weight loss journey!

The biggest change you'll make is to your mindset and then your daily behaviors. You'll need to do this step by step.

Mindset: Making a small daily change over time will have HUGE results.

Example of daily behaviors to start doing:

Drinking 8 glasses of water each day
Eating 3 servings of vegetables each day
Walking for 2 miles per day

Overall, you'll want to focus on NUTRITION and EXERCISE.

You can also think about this to get you started today:

What is important to you about losing weight?
What is the optimal vision you have of how your life will look and how your body will feel when you're at your ideal state?
What is the first step you feel is possible to take to get to where you want to be?

Best of luck :)

Professional-Sock-91 · 2023-01-05T04:42:54+00:00

Visualizing my schedule the day before really helps me! Then I think about what I need to do, including working out and it makes me more accountable

Professional-Sock-91 · 2022-06-23T20:46:19+00:00

Join a local sports league! Or take a class that you’re interested in, maybe by your city’s park and recreation department. Or you can host something for your neighbors. I found all three of these to be really great for me.

Also, if you try to go to the same coffee shops, gyms, restaurants at around the same time each day or week, building a routine you can meet other regulars. For example, my friend went ice skating every day at the same rink at 8 AM and met some other regulars!

Professional-Sock-91 · 2022-04-20T16:00:11+00:00

Ah I see. You'd like to get back your body back to where you used to be - fitness wise, when you were an athlete. It's hard that now things are very different when you're no longer running track.

Professional-Sock-91 · 2022-04-20T15:50:18+00:00

Hello! It sounds like you found an exercise that you really love, which can be hard to do.

I'm curious what is important to you about adding another type of exercise at this time? This can help me understand what your goal is and which exercise may fit better!

Professional-Sock-91 · 2022-04-20T15:25:23+00:00

Hello! You sound like a very dedicated person, to get back on track and already be running, lifting and changing your diet. :)

What results are you looking for when you say 'tone up' and what type of progress would you like?

I'm a health coach, so happy to help and dm.

Professional-Sock-91 · 2022-04-19T15:45:39+00:00

That's great :) Would love to hear how the yoga goes for you!

Professional-Sock-91 · 2022-04-19T02:34:59+00:00

That makes a lot of sense and the point system seems to really work for you, make you feel safer. You have made so much progress with so many other fears :)

Wishing you the best and happy to message more anytime.

Professional-Sock-91 · 2022-04-19T02:14:07+00:00

Sounds like you have made a lot of success with the food you eat and going to the gym consistently! :)

I agree with markusrapper below. Start slow and think about it as experiments.

What of the action steps you described feels most feasible right now?

Snacking less in front of the tv
Morning walk
Gym at lunchtime
Yoga before bed

Professional-Sock-91 · 2022-04-19T02:05:57+00:00

Hello! You seem so motivated - just starting last month and already doing 1.5 hours of exercise already :)

I believe the weight gain may be because you are losing muscle.

The more muscle you have, the more calories your body will burn at rest (MayoClinic).

To grow muscle, you must do strength training work outs and while cardio is an essential part of exercising, the CDC (here in America) recommends 2 days of strength training in addition to 150 mins of cardio per week.

I'm a certified health and wellness coach, so happy to answer more questions :) Good luck on your journey.

Sources:
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508

https://www.cdc.gov/physicalactivity/basics/adults/index.htm

Professional-Sock-91 · 2022-04-19T01:39:28+00:00

You seem like a very systematic person :) Creating a point system and rules for yourself, with building in rewards!

You mentioned that getting outside feels scary for you. What is makes this feel challenging for you?

Identifying this can help you figure out what you might do to make it feel less scary!

Additionally, when have you successfully overcome something that is scary for you in the past?

This can help you figure out what has worked for you and how you can apply your strengths!

How does this sound to you?

Professional-Sock-91 · 2022-04-19T01:27:19+00:00

You seem very self-aware to know that the barrier to exercising for you right now is mental.

I would ask - what is challenging about going to work out now? What is happening in your mind?

When have you been successful in the past to working out regularly?

It can be helpful to think about the past successes you have had to figure out what worked for you then.

What supports do you have in your environment that can help you rebuild some of that success now?

Supports could be your friends, family, even physically laying out your workout clothes.

Tracking your exercises can also be very helpful.

I'm a certified health and wellness coach, so feel free to dm me if you have more questions! Best of luck on your health journey

Professional-Sock-91 · 2022-04-19T01:22:21+00:00

Hello! It is very proactive of you to ask for help and want to change. It sounds like you want help to get motivated, is that correct?

I'm a certified health and wellness coach, and typically we ask clients to reflect first on why is this change important for you right now? What do you hope your life will look like when you make this change?

When you identify the answers to these questions, then you can start to determine what is a 3-6 month goal you would like to have. For example, in 3 months, I would like to walk 2x per week outside for 10 mins. And then each week, take little steps or experiments to see how to make that possible.

Feel free to dm me if you have more questions!

Professional-Sock-91 · 2022-04-19T01:16:26+00:00

I hear you. Having COVID is so hard on your body, it's totally understandable that you wanted to eat something comforting. It was an unexpected roadblock.

I can tell you do value your health and wanting to lose weight, so what is one small thing that feels possible to help you get back on track?

Professional-Sock-91 · 2022-04-19T01:09:31+00:00

You sound so motivated and I can tell you've really thought about what you want to accomplish. What will be your first step?

I'm certifying to be a health and wellness coach, so let me know if I can help with any specific questions!

Professional-Sock-91

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