Coach: “Alright, so you’ve mentioned a few times that eating to support your health and fitness goals has felt like a real struggle. Can you tell me a bit more about what’s been difficult for you?”
Client: “Honestly, every time I try to eat better or increase my portions, I just feel guilty. Like I’m overdoing my food. I know I need to eat more for my workouts, but it feels… wrong? Like I’m going to gain weight instead of lose it.”
Coach: “I get it. That’s a common feeling. It’s tough to make changes when those thoughts and emotions pop up and take over. The goal is to reframe things so that you don’t feel stuck or guilty about eating food in a way that actually fuels your body. How about we take it one step at a time and build from there?”
Client: “Yeah, I think starting small would help. I don’t want to feel overwhelmed.”
Step 1: Shifting the Mindset
Coach: “Perfect. Let’s focus on why eating more strategically can actually support your goals. Think of it this way: you’re not just eating for today; you’re eating to help your body recover, get stronger, and lose fat more sustainably. How would it feel to approach eating as fueling your goals rather than something that might derail them?”
Client: “It does sound more positive that way. It’s just hard not to fall back into the ‘eat less food’ mentality. I feel like if I’m not cutting back, I’m doing something wrong.”
Coach: “Totally understandable. That’s the mindset we’ve all heard for most of our lives, and it’s hard to let go of. But remember, if we constantly under-eat, it’s actually more stressful for the body, and that can backfire. It slows down your metabolism, and you might lose muscle instead of fat. What if we start with just one meal a day where you feel like you’re eating to fuel your workouts?”
Client: “I think I can do that. So, maybe start with breakfast?”
Step 2: Implementing One Meal Change at a Time
Coach: “Breakfast sounds great. Think of it as your workout foundation—starting with a solid meal to help energize you. So instead of just a quick bite, let’s add some protein, carbs, and fats. How do you feel about adding something like eggs with toast, or a smoothie with protein, some fruit, and maybe some almond butter?”
Client: “That actually sounds good. I think I can do that without feeling guilty. I don’t usually eat much in the morning, so this is going to be a change.”
Coach: “It’s a small change but a really effective one. And let’s focus on how you feel after a week. You’ll likely notice more energy and less craving later in the day. Once breakfast feels like a regular habit, we can move on to another meal, or maybe a post-workout snack.”
Step 3: Building Confidence in Your Plan
Client: “That sounds manageable. So after a week of having breakfast, I should check in with myself and see how I feel?”
Coach: “Even better, text me an update next week on how you’re feeling. We want to focus on those small wins, like feeling less hungry or more energized. From there, we’ll build out your meals slowly, one at a time. How about we make a plan for next week to add a post-workout snack, like a banana with some nuts or a protein shake?”
Client: “I like the idea of starting slow. I think that’s what I’ve been missing before. I always try to change everything at once.”
Coach: “Small steps make a big difference over time. This way, you’re building a routine without feeling overwhelmed or guilty. And each step supports the next. Once you start seeing the benefits in your workouts and energy levels, that’ll reinforce the positive changes.”
Step 4: Overcoming Emotional Hold-Ups with Progress
Client: “I can already see how that might help. It’s like giving myself permission to eat in a way that’s good for me rather than cutting back all the time.”
Coach: “Exactly. Over time, eating enough to support your goals will start feeling more natural. And anytime you feel that guilt creeping in, just remember that your body needs this fuel for all the work you’re putting in. If those emotions start getting in the way, we can always talk through it. That’s what I’m here for!”
Client: “Thanks, that really helps. I’m ready to try this one step at a time and focus on how I feel rather than worrying about the numbers.”
Coach: “You’ve got it! And remember, I’m here to support you at every step. The key is consistency, not perfection. Let’s start with that breakfast plan, and we’ll check in to see how you’re feeling. Sound good?”
Client: “Absolutely. This approach feels way more manageable, and I already feel better about making this change.”
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Creating a fundamental shift in how you approach food will create countless benefits for you for your lifetime. Want help? I know people.
