Losing weight is a challenging endeavour; it requires numerous lifestyle changes and unfaltering commitments. As a result, it can be a lot for one person to handle. However, finding a diet buddy or an accountability partner that is a friend or family member can help you stay focused and achieve your goal.
Studies Indicate That Support Networks Will Help You Lose Weight Fast:
Many health and wellness experts say teaming up with a partner in some capacity can make the difference between failure and success when trying to develop a healthier lifestyle. For example, a study coming out of the University of Amsterdam in 2017, “showed that when people who survive heart attacks are referred to intensive, long-duration lifestyle modification programs, they have greater success in increasing their level of physical activity, quitting smoking, or embracing healthy eating habits than those who are simply referred to their physician for follow-up care.” For more on this study, please read the whole study HERE.
Another recent research study, that was more weight loss related, tested the concept of “micro-clinics,” where people were grouped with family and friends as part of a weight loss intervention. For the study, 552 overweight and obese adults participated and each person was assigned to one of two weight loss groups. The first group was called micro-clinic, with 2–7 people from the same social network participating together in weekly physical activity, nutrition planning, health education, and social activities led by trained health educators. The second weight-loss group received standard care and information on healthy eating and the importance of exercise. After about 10 months, researchers found that adults in the micro-clinic group lost 6.5 pounds more and an extra quarter-inch from their waists compared to those receiving standard care. For more on this study, please read the full paper HERE.
With that said, most people put in a lot of effort trying to find the right diet program and exercise plan but don’t put as much effort into creating a support system. Based on these study findings and insights from our Personal Health Coaches, if you want to lose weight fast do it with someone.
How To Find A Buddy To Help You Lose Weight Fast:
The easiest way to find a weight-loss buddy is to ask the person you see most to lose weight with you. It is a very vulnerable conversation that may not be easy to initiate, but it is an opportunity to bring your relationship closer. Some other weight-loss buddies to consider would be:
- A professional Personal Health Coach, to provide you with that expert support
- A colleague, to keep your weight loss journey professional and accountable
- A long-distance friend, to re-establish or further build your virtual relationship
Whoever you chose to be your weight-loss buddy, just know you’ll both benefit from this journey together!
Things To Do With Your Person So You Both Lose Weight Fast:
Once you have your person, it’s important to outline the structure of your journey together. To do so, we’ve created a short list of things you can work into your weight loss journey that you can do together. Here are a few ideas:
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Plan Meals & Cook Together
It’s not that easy to stay away from your favourite junk food when you go grocery shopping alone. However, if you shop with your diet buddy they can help you keep away from temptations. If it’s not in your cart or refrigerator, you won’t be tempted to eat it! Your partner can help you plan your meals, make a shopping list and go grocery shopping. Also, cooking your weekly meal prep together can be a pleasant bonding moment instead of a tiresome chore.
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Plan Workout Activities Together
Working out with your partner can make you less likely to skip your workout when you know you won’t only be letting yourself down, but your buddy as well. Planning physical fun activities such as hiking, canoeing, walking, or camping can be exciting and rewarding change-ups to the typical workout class. Besides facilitating bonding, such fun activities provide much-needed exercise. Further supporting the “lose weight fast with a buddy” concept, researchers conducted a two-year clinical study involving both men and women who joined fitness programs alone and with buddies. The study found that if the buddy attended fitness sessions frequently it encouraged their partner to do the same. The results showed that those who had partners shed 5% more body weight than those that joined alone.
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Plan Check-Ins
On top of working together to conquer food and fitness, it is important to establish everyday check-ins with your partner. Some days you will feel fully energized and engaged with your goal, and others not so much. Your partner will also go through and feel similar highs and lows. It’s important to establish regular check-ins on a daily, weekly, or bi-weekly basis, so you can both share these emotions with each other. By creating space to keep each other motivated, honest, heard, and accountable, you will lose weight fast together and achieve your goals!
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Plan A Competition
To add some fun to your journey, you could plan a competition with your weight-loss buddy. When it comes to shedding pounds, a little competition goes a long way. Studies show that the social influence of team-based weight loss competitions can help shed 20% more weight than if you were going at it alone. Also, there are many free fitness apps that allow you to compare your daily activity with friends and family so you can challenge each other on a daily basis. If competitions aren’t for you, that’s totally fine! You can still establish mini-goals together so you hit your targets in your own stride while celebrating those little wins with your partner.
In conclusion, when it comes to lifestyle choices, we’re closely affected by family and friends in our social network. If you’re a heavy smoker and all of your friends recently kicked the habit, you too may consider following their lead. Similarly, if everyone in your family/friend circle starts a healthy diet and sheds pounds you will feel motivated to stay on track to achieve your goals. So, find a buddy or hire a professional to help keep you accountable so you can lose weight fast!
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