Amanda A. Kostro Miller, RD, LDN
When you do an Internet search for “easy weight loss,” there are so many tricks and methods! Some weight loss tricks work and others don’t. Certain weight loss tricks work for some people but not for others. So, how can you lose weight easily? In this post, we will discuss how to make weight loss easier by addressing a universal need in all of us: Support.
Types of Weight Loss Support
Human beings are social animals, and whether you an introvert or extrovert, no single person can do everything by themselves. We thrive on support, whether it’s social, environmental or technological. We can use this same concept to make weight loss more bearable! Let’s look at a few types of weight loss support that may fit into your current weight loss routine.
Social Support for Weight Loss
When you think of weight loss support, social support may come to mind first. Social support is found amongst other people, whether they are trying to lose weight as well or they are just there to be your cheerleader. Here’s how to add more social support to your weight loss regimen:
| Social Support Ideas |
Pros |
Cons |
| Have a workout and diet buddy. |
- You can get someone else involved in a healthier lifestyle.
- You can support each other on days when 1 person wants to relapse into healthy habits.
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- If 1 person is good at influencing the other, then they may deter you from working out or eating right.
- You may become reliant on only working out or only eating healthy when the other person is up for it.
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| Join a fitness group. |
- Team support can hold you accountable for your actions.
- You can learn from others.
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- Some groups may not promote healthy weight loss routines, so make sure you do some research about the group.
- If engaging in a group activity, you may be limited with scheduling your workouts.
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| Have someone to hold you accountable. |
- Maybe it’s not feasible for someone to do workouts with you or follow the same diet plan, but that doesn’t mean you have to be alone!
- Reporting your weight loss progress to someone holds you accountable for meeting your fitness goals.
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- If your personal “cheerleader” is not holding you accountable when you don’t meet your weight loss goals, then they may let things slide.
- If someone is not going through your weight loss struggle, they may not know how to help you problem solve.
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As you can see, there are plenty of benefits to having social support for weight loss, but make sure your “people” are there to support you and push you when you’re not performing at you’re best!
Environmental Support for Weight Loss
Did you know your environment can make or break your weight loss efforts? Check out some simple changes you can make to get environmental support for weight loss:
| Environmental Support Ideas |
Pros |
Cons |
| Avoid keeping unhealthy food in the house. |
- If chips, cookies, ice cream or soda are not in the house, then you won’t have the option to reach for them.
- Keeping them out of the house allows you to consider these items for special occasions (i.e. going out for ice cream with the family).
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- Perhaps not having that special food item in the house will make you go out and overindulge on that item.
- Completely avoiding having special foods in the house may prevent you from finding a healthy balance between eating healthy and enjoying your favorite foods.
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| Set up your dinner table or breakfast counter for meals. |
- What’s on your dinner table right now? Your kids’ homework? Paperwork? Set up an area where you can eat without distractions.
- The more appealing your eating area looks, the more you will want to use it!
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- Some people may simply be unable to create an eating-only space.
- Some families may be unable have a set dinner time due to scheduling (however, don’t let that be your only excuse to never having a family meal).
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How can you improve your environment for better weight loss success?
Technological Support for Weight Loss
Technology is designed to make our lives easier, and you can use it to help you lose weight! While you may have some technological components in your current weight loss program, here are some other ways to get technological support for weight loss:
| Technological Support Ideas |
Pros |
Cons |
| Set alarms on your phone to work out, stay hydrated or meet other health goals. |
- Set it and forget about it (until the alarm goes off and you have to take action).
- Use your phone as a personal coach to remind you of everything you have to do that day for weight loss.
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- Setting alarms can be tedious.
- Having set alarms may just not work on certain days or when days don’t go as planned.
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| Schedule your workouts in your online calendar. |
- If you use your online calendar for everything, you can easily schedule your workouts.
- Seeing the workouts on your schedule helps keep you accountable.
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- If you don’t already use your online calendar, then this is an extra step that you may not consistently do.
- If it’s just a time slot in your calendar, will that actually make you go to the gym and work out?
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| Track your food and exercise with fitness apps. |
- You can see patterns and get valuable information from your logs.
- Thinking about getting a side of fries? If you know you have to log it, it actually may deter you from eating it.
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- This can be quite tedious.
- Fitness apps may be hard for people who are not tech savvy.
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Do you think adding technology to your weight loss program will help you lose weight by adding a convenience factor?
Personalize the Support You Need
Support comes in all shapes and sizes, so try some of these ideas and see what works best for you. Above all, the most accurate weight loss support comes from your healthcare team and/or a registered dietitian, so keep in contact with these professionals to stay on track.
