The role of family and friends in dieting success

Friends and family can play a major role in the success of your weight-loss plan. Social support can help you stick to a diet and stay on track with a new exercise plan. But the people around you can have a negative impact as well. Sometimes, well-intentioned loved ones sabotage your weight-loss success. The next time you find yourself struggling for support, use these solutions to get the help you need.

Situation: Family gatherings focus mainly on food.

Solution: Encourage members of your clan to offer lower calorie options during family feasts. Menus are often planned out of habit and tradition. With some education and encouragement, old family favorites can be blended with newer healthier options so that your weight-loss efforts aren't derailed when you sit down at the table. Offer to help with cooking, shopping or menu planning so that you know what choices you'll have before attending the get-together.

And skip the alcohol. Not only will drinking decrease your willpower, each ounce of booze contains about 100 calories. Add a mixer to the glass and each cocktail can total 300-500 calories or more.

Situation: Friends and family plan activities during your scheduled workout time.

Solution: It's easy for social pressure to get the best of you. Rather than trying to say "no" to attractive invitations, suggest an alternative plan instead. If a co-worker feels snubbed when you decline her happy hour invitation, see if she belongs to your gym and invite her to an exercise class. Or ask her to join you in a physical activity, such as a walk or indoor stair-climbing session during lunch.

On the weekends, plan exercise sessions that include your spouse or kids. Take the family on a hike and healthy picnic. Ride bicycles to the local farmer's market to get fruits and vegetables for the week. Schedule the activities in advance and write it on the family calendar so the time slot is protected.

Situation: You don't have friends who understand your weight-loss struggle.

Solution: Branch out! Many weight-loss programs include group support. Weight Watchers, Jenny Craig and several other plans provide both in-person and online support. Many church groups and medical centers provide support groups, too. Take advantage of the sessions by connecting with other members. Set up a buddy system, suggest a recipe exchange or invite a fellow dieter for a walk or a healthy meal.

If you don't belong to a weight-loss group, search out online support. In a recent study of online weight loss support groups, researchers found that successful dieters appreciated the anonymity of the online experience. These communities are also a great place to share experiences and get non-judgmental feedback.

Situation: Loved ones offer food as comfort during times of stress.

Solution: Be clear about expressing your needs to others. Your weight-loss journey may take place through periods of job stress or relationship problems. Just the process of dieting can churn up feelings of insecurity, helplessness and frustration. This is normal.

When well-intentioned loved ones reach out to help by cooking for you or including you in social situations where sticking to your diet is difficult, be prepared with a response about a better way to help. Use one of these ideas to reduce stress or try one of your own.

• Attend a religious service together. Spiritual support has been shown to be a factor in successful dieting.
• 
  
• Exercise together. Physical activity can help to reduce stress. Go for a walk or attend a dance class together.
• 
  
• Ask for help with household chores. Tackling the to-do list with a friend may help alleviate feelings of being overwhelmed.

Situation: Friends or family members challenge your commitment or make harmful comments.

Solution: Remind yourself of the success you've already enjoyed and share your pride in your accomplishments. Be ready to counter negative comments with a positive affirmation.

Negative remark: "You won't even make it a week!"

Positive affirmation: "I'm glad I've made this investment in my health."

Negative remark: "You've never been successful before. You won't be successful this time either."

Positive affirmation: "Getting to a healthy weight is important to me. I'm proud of myself for my continued efforts."

Negative remark: "You are meant to be big. Just be happy with who you are."

Positive affirmation: "I like the goals I've set for myself."

_Sources:

_{Kevin O. Hwang, Allison J. Ottenbacher, Angela P. Green, M. Roseann Cannon-Diehl, Oneka Richardson, Elmer V. Bernstam, and Eric J. Thomas " Social support in an Internet weight loss community " International Journal of Medical Informatics Volume 79, Issue 1 , Pages 5-13, January 2010.}

_{Nam, Sang Gon, M.S. The effect of social support on the success of a spiritual-church based weight loss program for African-American women Clemson University 2007.}

_{Michaela Kiernan, Susan D. Moore, Danielle E. Schoffman, Katherine Lee, Abby C. King, C. Barr Taylor, Nancy E. Kiernan and Michael G. Perri. Social Support for Healthy Behaviors: Scale Psychometrics and Prediction of Weight Loss Among Women in a Behavioral Program Obesity October 13, 2011}

View the original article here

Exercise for Weight Loss: 7 Steps to Success

One of the best ways to change your body composition is to combine diet and exercise. A good weight-loss workout plan will include cardiovascular activity to burn extra calories with strength training to build and shape the muscles. So how do you get started? These seven steps will help you set up a weight-loss exercise plan that works.

1. Be sure you are healthy enough for exercise. It is generally a good idea to visit your doctor to be sure that you are healthy enough for vigorous exercise. Even if there are physical barriers that prevent you from participating in some popular forms of exercise, your physician may be able to suggest modifications that can be made so that you can begin a workout plan.

   You may also want to connect with other experts at the beginning of your plan. If you have physical limitations or previous injuries, a physical therapist may be able to help. Or a visit with a personal trainer may be worth the investment, as well. A good trainer will assess your level of fitness, help you set goals and design a weight-loss workout routine for you to follow.

2. Don't feel pressured to buy tools or gimmicks. The most common question asked by new exercisers is: what is the best exercise for weight loss? The answer is simple. The best weight-loss exercise is the one that you do. It is not necessary to buy a set of DVDs or an expensive new piece of equipment to lose weight.

   At the beginning of a new exercise plan, focus on building a fitness habit. Once regular exercise is part of your daily schedule you can make adjustments to the type and intensity of your workout. But in the beginning, consistency is the key to success. So choose activities that you enjoy doing.

3. Grab a few friends for company and accountability. One of the best predictors of success in a weight-loss exercise plan is social support. If your friends make exercise more enjoyable, you are more likely to continue the habit. Friends will also help to hold you accountable.

   If your immediate circle of friends is not interested in participating in your new weight-loss workout, then look a little further. Would some co-workers like to join you for an aerobics class after the office? Perhaps you have neighbors that would be willing to put the kids in strollers and walk or run through the neighborhood.

4. Get equipped with exercise clothing. Invest in a good pair of shoes and breathable workout clothing. For your first purchase, you may want to avoid the big box retailers and go to a sport-specific store. Neighborhood walking and running stores are great resources. Often these smaller owner-operated stores have staff that are actively involved in the sport and can make specific recommendations for fit and wear.

   Once you make the initial purchase, make new workout shoes or clothing an incentive for continued success. Set short-term goals and reward yourself with a new outfit that will make you feel more comfortable and confident during future workouts.

5. Write out a plan. It's easy to decide that you want to exercise. Getting it done is the hard part. There will always be another task, job or priority that can get in the way of your workout. To be sure that your workout remains a top priority, get out a calendar and schedule each activity in advance.

   Once you have the plan in writing, post it in a highly visible spot. Let it serve as a constant reminder. Set out workout clothing and pack a gym bag the night before your workout.

6. Vary your workouts. Exercise for weight loss should include aerobic activity, which raises your heart rate, strength training that builds muscle, and flexibility training to increase range of motion in the joints and decrease stress.

   When you schedule your weight-loss workouts, try to vary the activity that you do every day. For example, you may want to jog on Mondays, Wednesdays and Fridays. On Tuesdays, Thursdays, and Saturdays grab the bike and head to a park for some push-ups, lunges, and sit-ups. Stretch and balance in yoga on Sunday.

7. Use active recovery days. Try to do something every day. That's right, no days off! Remember that when you schedule your workouts you will vary the type of activities you assign to each day. If you know you are going to do a longer or harder workout one day, schedule an easy workout, an active recovery, for the day after.

   Active recovery workouts get your blood pumping but are not vigorous. Easy lap swimming, a gentle yoga class, and a long walk with a friend could all be recovery day workouts.

Remember, the most important component of your new weight-loss exercise plan is consistency. Maintain a healthy diet plan and focus on getting the workout completed each day. The healthy habits you build at this stage will keep you on track throughout your entire weight-loss experience.

View the original article here