When it comes to working
out and losing weight, the whole process is hands-down easier when you
have your friends and family standing behind you.
Don't just listen to us,
either, science agrees. In a university study cited in the Journal of
Consulting and Clinical Psychology, those who recruited three friends or family
members to assist them in their quest to lose weight had better weight
loss results than those who had no buddy system to fall back on.
We get it, though. There's
not always someone just waiting around to be your support system when it comes
to the long journey that is weight loss. While getting your friends to join you
in your weight-slashing aspirations may seem daunting at first, it's important.
The good news? Harvard researchers Dr. Walter Willett and Dr.
Malissa Wood have the suggestions you need to make losing weight with
friends and family efficient (and even fun!). Check out their three suggestions
for losing weight with friends, adapted from their book Thinfluence.
Make
it cheap
If you want to get a group
of friends together to exercise regularly, it's super important to be mindful
of the costs. Generally speaking, the less expensive you make it, the more
people can join you and the more likely it is that people will stick with the
group. Doing things like walking around your neighbourhood or a local
school's track is obviously free, save for the cost of a pair of walking
shoes. Not to mention, there are loads of other budget-minded activities you
could do together, too.
Like what? Well we're glad
you asked. Start a strength training group where members could meet
at each other’s homes twice a week. You can all work out to an exercise video
or do a workout you found in a book or magazine. Many strength-training
routines rely on just your body weight—think squats, lunges, pushups,
and crunches. But for a minor investment, you each could purchase an
exercise band. These multipurpose rubber bands offer all of the workout
possibilities of a set of dumbbells.
And what if you want to
apply the same sort of economic reasoning to healthy eating habits? You
could replace a regular outing to a calorie-heavy dinner on the town with an
evening in with your friends, preparing your own food. Not only does this
satisfy the penny-pincher in all of us, but it also gives us far more control
over what we are eating.
Make it easy (and convenient)
In a world where tiredness
wasn't a thing, friends could agree to get out of bed at 5:00 a.m. to
go on a casual five-mile run four days a week. Let's be real: That ain't
happenin'. Same goes for unrealistic and overly restrictive expectations for
food choices. It's better to start with an activity or a healthy eating option
that involves a convenient time and location and does not seem like a
task. Make it easy for your friends to join you, and chances are your
new routine will stick.
Make it fun
The most important part!
You might even want to take advantage of pre-existing routines. For example, if
you have a weekly Bachelorette watching session with your gal pals, make it an
opportunity to serve healthy snacks instead of unhealthy ones. Or add
a prize to your regular potluck: The healthiest and tastiest dish wins a prize
(manicure, pedicure -- anyone?). Nothing like some healthy competition!
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