Can a Health Coach Really Help You Lose Weight?

Weight loss can feel like an uphill battle, especially when navigating the extra challenges of ADHD.

With an increasing number of coaches out on the internet there is one thing in common. All are making a multitude of promises. Most of which they can’t keep!

The reality is, more and more people are ditching the diets and focusing on health over a jean size. 

Even better, research is backing this up. Studies have shown that behaviour change and health coaching are more effective long term than dieting.

So, as people start to look outside Weight Watchers and the like for answers on how to lose weight without the diets, something new is emerging.

Health Coaching.

Or is it nutrition coaching, weight loss coaching, wellness coaching…. Which is it? And can it really help you lose weight and ditch Slimming World for good?

Here, I’m answering your questions. Explaining what health coaching is, how health coaching applies if you have ADHD and what to watch out for if you decide to work with a Health Coach.

What is a Health Coach?

A health coach is a professional who works closely with individuals to help them achieve their health and wellness goals.

Sounds simple, right?

However, health is a very general term. A Health Coach will typically possess expertise in areas such as nutrition, exercise, stress management, and overall lifestyle improvement. Most coaches will specialise in a particular area. Such as, weight loss, diabetes, and other specific health issues.

There are various similar terms used such as Health Coach, Weight Loss Coach, Nutrition Coach, Wellness Coach, or Accountability Coach. The majority will have trained as a Health Coach and then decided to specialise in a certain area. 

Health coaches provide personalised guidance and support to their clients, helping them to make sustainable changes that promote better health and well-being.

They often use a holistic approach, considering various aspects of their clients’ lives, including their physical, emotional, and mental health.

A good Health Coach will be able to help you get to the bottom of what is holding you back. By providing accountability, motivation, and education, health coaches empower their clients to take control of their health and make positive lifestyle choices for long-term success.

Understanding weight loss with ADHD:

As a Health & Weight Loss Coach, and a woman living with ADHD I know the obstacles to weight management are much harder when ADHD is thrown into the mix.

From eating behaviours triggered by impulsivity, chocolate/ sugar cravings often due to lower serotonin levels. To challenges in organising meal plans, time blindness and no motivation to cook. Those of us with ADHD often find themselves battling with weight-related struggles that go beyond just needing an exercise and diet plan to follow.

And on top of that, there is emotional eating. A common coping mechanism among those with ADHD. Making weight loss even more challenging.

The trick is to create a plan that works with your ADHD brain. Rather than against it.

The Role of Health Coaching for Weight Loss (the ADHD way):

Enter health coaching—a beacon of hope amidst the never ending stream of fad diets, conflicting advice and the added struggles of navigating weight loss with ADHD.

A good Health Coach that knows how to work with people with ADHD is essential. And, will help you develop the right plan, strategies and support you need to start losing weight, planning (& actually eating!) healthy food & cut down on sugar. increase your motivation levels to exercise.

Not only that, a good health coach can help you exercise consistently. 

Bye, bye procrastination and guilt!

5 Top Ways a Health Coach Can Help You.

Personalised Guidance:

Health coaching ditches the one size fits all approach that’s seen in many mainstream diets.

Did you know 98% of dieters gain the weight back in 6 months?

It’s long been established that diets do not work.

Despite that, countless women start a new diet every year. Usually, after falling for advertising telling them that this time is different and it’s going to work. Sadly, at their core, all diets are the same. They are all only ever shifting the amount you eat or the timing. 

What more and more women are discovering is that making small sustainable habit changes are the key to losing weight.

They are realising that just because one person had success with a certain diet, doesn’t mean they will.

We all have different budgets, habits, jobs, families & ways of processing information. It’s crucial women have ways  to fit healthy eating, exercise and stress management into their busy lives. After all, your weight loss should not dictate your life.

For those of us with ADHD the personalised approach of a Health Coach is crucial for success. Our struggles with executive functioning means we need the extra support, accountability and strategies that work with our ADHD, not against it.

Executive Functioning Support:

Managing executive functions such as organisation, meal planning and time blindness poses significant challenges for people with ADHD.

A Health Coach knowledgeable of ADHD will provide invaluable support in developing effective strategies to manage your executive functioning, enabling you to…

• Stay on track
• Learn ways to meal prep that work for you.
• Give you strategies for eating healthy when you have no motivation to cook
• Develop healthier habits to support your weight loss goals
• Improve your overall health & wellness.

Meal Planning and Preparation for ADHD (without losing the plot!)

Meal planning can quickly become overwhelming, leading to decision fatigue, blood sugar crashes and erratic eating patterns.

Sometimes during stressful periods, a long day at work or that time of the month it gets so much harder to find the motivation to cook.

An ADHD health coach will work with you to develop healthy meals you enjoy. Working with you to develop healthy, low effort meals, that you will actually eat.

This approach, when tailored for the ADHD brain, eliminates stress and overwhelm around food and leads to consistent weight loss.

Mindful Eating Techniques (I know it’s a bit woo woo but stay with me…):

Mindfulness serves as a powerful tool in combating emotional eating behaviours commonly associated with ADHD.

It’s the no.1 thing that my clients always love in our 1:1 sessions.

Health coaches teach individuals to develop mindfulness skills, enabling them to tune into their body’s hunger and fullness cues, thereby building a healthier relationship with food and avoiding overeating.

Sometimes, ADHD means we struggle to notice hunger cues which makes this an even more important habit to develop for ADHDers.

Through mindful eating practices, you can learn to enjoy healthy food, make conscious choices, and break free from the cycle of emotional eating.

Exercise and Physical Activity (It can be fun! Honest!):

Engaging in regular physical activity is essential for overall health, well-being, mental health & the no.1 thing you can do to help reduce the impact of your ADHD symptoms.

Yet finding activities that resonate with the ADHD brain can prove challenging!

Health coaches collaborate with individuals to identify enjoyable activities that align with you & keep you brain engaged while exercising.

By making exercise fun and engaging, you can use exercise to boost focus, energy levels, and mood, ultimately supporting weight management.

Stress Management and Emotional Regulation (fancy way of saying chill out):

Weight loss is all about calories in vs calories out. Right?

Sadly not.

Let me explain….

Stress has the biggest overall impact on your weight. It can be one of the reasons why people will diet but still not lose weight.

Yet, it’s rarely mentioned in regards to weight loss.

Health Coaches can equip individuals with a toolkit of stress-reduction techniques and coping strategies to help you manage stress.

Not only that, many health coaches can help you recover from burnout too.

Choosing the Right Health Coach (no one wants to get ripped off!):

Selecting the right health coach is paramount to your success, particularly for individuals with ADHD. Unfortunately, not all Health Coaches are equal.

Here is the catch…

Health Coaching is an unregulated industry in the UK.

Which means anyone can claim to be a Health Coach in the UK with zero qualifications!

A good Health Coach should have undergone training from a reputable provider that is approved by an organisation such as The International Coaching Federation or the UK Health Coach Association. When looking for a Health Coach, look for someone who understands ADHD beyond just reading about it.

(I wrote more about how to find the best coach without wasting money here)

By considering factors such as training, expertise, and compatibility, you can ensure you find a Health Coach who understands your unique needs.

Getting Started with Health Coaching:

A good Health Coach will offer a 1:1 consultation for free. This enables them to get to know you, understand your needs, what you are looking for and see if they are the right coach for you. For you, it gives you the chance to get a taste of Health coaching, ask questions and decide if this is the right path for you.

Keep in mind, a trustworthy Health Coach will NOT be pushy or put pressure on you. They should also not use a false urgency (a well known sales practice) by giving you “limited discounts” or countdowns until “doors close” are dubious practices at best!

You should be given the time and space you need and deserve.

Additionally, a good coach will also give you their prices when you ask for them and display them on the website (this is a pet peeve of mine!)

How much does a Health Coach Cost? (time to get real):

Rates for coaching vary greatly. For health coaching in the UK you would be looking at £50-£100 per session.

Do not assume that because a health coach charges more they are better. Do your research and take them up on a free session to see if it’s a fit before paying any money.

Overall, health coaching not only helps you build the strategies you need to lose weight, eat healthy and stay consistent with exercise. But, it can also help you manage your ADHD symptoms more effectively.

In my one to one health coaching programme (Total Mind & Body Transformation). I work on building new habits and routines with my ADHD clients to lose weight, easily cook healthy meals and improve their ADHD symptoms by focusing on their overall health & wellness. You can learn more about the Mind & Body Transformation Programme for ADHD women here.