Weight loss is a complex journey that extends far beyond simply eating less. While a calorie deficit is a fundamental aspect, numerous psychosocial factors come into play, significantly influencing both successful weight loss and the ability to maintain it over time. One critical aspect worth exploring is the impact of social factors on weight management. Our relationships, social support networks, and the environments we find ourselves in can all play pivotal roles in our weight loss endeavors.
Today, we will explore effective strategies to help you get your loved ones onboard with your weight loss journey. From open communication and education to setting shared goals and creating a supportive environment, we will discuss approaches that can inspire understanding, cooperation, and encouragement from those closest to you. By fostering a sense of unity and shared commitment, you can enhance your weight loss efforts and create a positive, empowering support system that propels you towards your goals.
1. Explain the importance and benefits for having a healthy weight
Take the time to explain to them why losing weight is important to you. Be sure to give examples of how it can positively impact your health and overall well-being. Even if you are medically healthy, being in a healthy weight range can have a preventive effect against future problems. This includes lower the risk of developing heart disease, type 2 diabetes, high blood pressure, certain types of cancer and metabolic syndromes.
As chiropractors, we work a lot with neck pain, back pain, and even slipped disc. When it comes to chronic pain, obese individuals are twice as likely to suffer from chronic pain. Those who are severely obese are four times more likely to experience chronic pain. None of your loved ones will want you to suffer. By helping them understand that losing weight can help with your recovery, you may just be able to get them to play a supportive role in your weight loss journey.
Furthermore, overweightness is intergenerational. By maintaining a healthy weight yourself, you are not only investing in your health but also your child’s health! Research shows that children with obese parents are 10 to 12 times more likely to be obese themselves!
2. Share about your your weight loss journey
Most of your family and friends do not understand the challenges of having to lose weight. Many people still think that losing weight comes down to just eating less and exercising more. If only it was so simple! By sharing with them about how important achieving a healthy weight is to you as well as your past and current challenges, they will have a better understanding of what you are going through. This will allow them to empathise better. In doing so, they can play a more supportive role in your weight loss journey.
Each person’s body is unique, and factors such as metabolism, genetics, and hormone levels can impact weight loss. Some individuals may naturally have a slower metabolism, making it more challenging to lose weight through exercise and calorie restriction alone. Furthermore, the body has a remarkable ability to adapt to changes in calorie intake and exercise. Initially, you may see significant weight loss, but over time, the body may slow down metabolism and conserve energy to compensate for the reduced calorie intake. This can result in weight plateaus and make further weight loss more challenging.
Weight loss involves not just physical changes but also psychological aspects. Emotional eating, stress, and other psychological factors can influence eating behaviors and make it challenging to sustain a reduced-calorie diet. Addressing these psychological factors, such as through stress management techniques or seeking support, can be crucial for successful weight loss.
To achieve sustainable weight loss, it’s important to adopt a comprehensive approach that includes a balanced and nutritious diet, regular exercise, stress management, adequate sleep, and a supportive environment. By sharing your own circumstances and also educating them about the physiological and psychological challenges associated with weight loss, you can get your loved one onboard with your journey.
3. Involve them in your goal setting
Engaging in shared goal setting with your family around weight loss and healthy eating is a powerful way to promote a healthier lifestyle and strengthen your bond. Begin by having open and honest discussions about the significance of these goals for each family member’s well-being. Encourage everyone to share their thoughts, concerns, and aspirations regarding weight loss and healthy eating habits.
Identify common areas where your family can work together to improve their eating habits. This may include meal planning, portion control, reducing sugary snacks, or increasing vegetable and whole-grain intake. Involve each family member in the decision-making process to foster a sense of inclusion and shared responsibility.
Set specific and achievable goals that align with the desired outcomes. These goals could include aiming for a certain number of family meals per week, reducing consumption of processed foods, or incorporating more physical activity into daily routines. Develop action plans together, assigning tasks and creating a timeline to track progress.
Regularly check in as a family to assess progress, offer support, and celebrate milestones achieved along the way. Use these check-ins as opportunities to discuss challenges and find solutions together. Maintain open communication, flexibility, and a supportive environment that encourages and motivates each family member towards their weight loss and healthy eating goals.
By engaging in shared goal setting as a family, you not only create a foundation for a healthier lifestyle but also foster a sense of unity and mutual support. Together, you can overcome obstacles, make sustainable changes, and enjoy the benefits of improved health and well-being.
4. Set an example for your loved ones
Embarking on a journey of change, such as weight loss and healthy eating, can be a challenging endeavor, especially when met with resistance from your loved ones. However, it’s important not to let this discourage you.
Leading by example is an effective approach to get them onboard. By staying committed to your goals and demonstrating through your own behaviors the positive changes you’re making, you can show them the improvements you are making with your own health and well-being. Quite the changes may be small initially, they cumulate over time to become bigger changes.
Some of the changes your loved ones may observe are:
More muscle, less body fat
One of the most noticeable changes is a change in body composition. As you lose weight, you may observe a reduction in body fat, resulting in a leaner and more defined physique. This can be particularly visible in areas such as the face, abdomen, arms, and legs. Losing weight often results in changes in clothing size and fit. They may find that your clothes look looser and may even require adjustments or even purchasing new items in smaller sizes. Noticing a change in the way clothes fit can serve as a visible reminder of your progress.
Increased energy and vitality
Shedding excess weight can lead to a boost in energy levels. You may experience increased stamina and find it easier to engage in physical activities. This newfound energy can positively impact your daily life, allowing you to be more active and productive.
Improvement in mood and emotional well-being
Losing weight has been reported to reduce feelings of anxiety and depression. It is also associated with an improved sense of well-being. Engaging in regular physical activity, which often accompanies weight loss efforts, triggers the release of endorphins in the brain. Endorphins are natural chemicals that act as mood elevators and pain reducers. They can promote feelings of happiness, relaxation, and overall well-being.
Better mobility and flexibility
As you lose weight, the strain on your joints and muscles reduces, leading to improved mobility and flexibility. You may find it easier to move, bend, and engage in activities that were once challenging. This increased range of motion can enhance your overall physical capabilities.
When loved ones witness your dedication and the positive impact it has on your life, it may indeed inspire them to embark on their own health journey. Your commitment and progress can serve as a powerful motivator for those around you.
Social support can go a long way in your weight loss journey
The people around us undoubtedly have an impact on our behaviors. Involving your loved ones in your weight loss journey can be highly beneficial. In a culture like Singapore, where food and drink are deeply ingrained in the social fabric, the support and understanding of your loved ones become even more crucial. By sharing your goals and action plan with them, they can provide the support, encouragement, and accountability needed to help you achieve your weight loss goals. Their understanding can lead to more mindful food choices during social gatherings and create an environment that fosters healthy habits. Remember, you don’t have to navigate this journey alone. Involving your loved ones can make the process more enjoyable, fulfilling, and ultimately, more successful.
If you’re looking for additional assistance to accelerate your weight loss results, partnering with a personal trainer can be a great option. A personal trainer can provide expert guidance, personalised workout plans, and ongoing support to help you reach your goals more efficiently. They can assist you with proper exercise techniques, create challenging and effective workouts, track your progress, and offer motivation and accountability. Working with a personal trainer ensures that you are following a structured and tailored program that maximises your results. To learn more about our personal training services and get started on your weight loss journey today, please fill out the contact form below and we will be in touch with you promptly.
BOOK A CHIROPRACTOR IN SINGAPORE
Based in Singapore, Square One Active Recovery offers treatments with a very big difference. With our evidence-based exercise approach, you can achieve your recovery goals in just 12 weeks. Not getting results from your chiropractor, TCM doctor or physiotherapist? Talk to us and find out how we can take your recovery to the next level.
Our goal? To make our own services redundant to you.
*We do not offer temporary pain relief such as chiropractic adjustments, dry needling, or any form of soft tissue therapy.
