What to do when relationships interfere with your weight loss efforts
Your loved ones, friends and co-workers don’t necessarily mean to do it. I mean, what’s not to love about someone who cooks for you or wants to take you out to dinner or brings you donuts?
Ironically, it might have been a loved one who encouraged you to make a lifestyle change. The next question is: are they also going to make the necessary changes to make sure you have success?
So let’s say you’ve done the hard part. You went to your primary health care professional and found out that you have evevated cholesterol, high blood sugars, high blood pressure, or that you are overweight. You now know that losing some weight will improve your health. So, you decide to go on a diet.
You say to yourself: I am making the choice to be healthier and this time I am doing something about it!
Be direct: ask friends and family to support you.
Can I get a little help here?
You shouldn’t have to feel like an oddball among the people you know and love and who care about you. Indeed, our friends and family (and co-workers) can and should be our best advocates.
Don’t keep it a secret! Let people know that you are doing something important for yourself. This will ensure that they won’t feel guilty for derailing your progress, and meanwhile you can make the changes you need to make.
Further, let them know they can have whatever they want for dinner, but that you need to make different choices. Reassure them that you will be able to find food selections to fit your diet no matter where you go (and you will, we can help), so you won’t have to sacrifice togetherness that comes of routine outings or special occasions.
So next time you are at the ice cream shop with friends, they can have ice cream—you will choose sorbet, frozen yogurt, or have a child-size portion.
But my husband/wife likes to go out to eat 3-4 times a week!
What if your routine involves enjoys eating out 3-4 times a week at places that serve pizza, gourmet burgers, creamy sauced covered entrées, and large portions of just about everything? How do you continue this togetherness while committing to and succeeding with a program like OurSkinny?
We had a full blog post on this topic a few weeks ago, and more to come, but here’s a few suggestions:
- Use those to go boxes and divide up the meal into 2 or 3 servings for now and for later.
- Order half portions.
- Share an entrée!
- Drink water.
- Make healthy substitutions. Choose vegetables instead of French fries! Select entrees featuring tomato-based sauces instead of cream and butter-based.
These are just a few strategies. Making little changes like this will allow the two of you to continue enjoying your outings and your time together, without making your significant other feel like they have to be on a diet too.
My co-Workers are always bringing in yummy treats!
This one is easy. Request that these items get placed in a sealed container and/or placed in the break room instead of left out open and available. Better yet, just keep a container on hand and seal them up yourself.
This way the choice to go get something to eat is all yours, and your co-workers can continue to provide their baked treasures to everyone.
I can't believe I let her do this to me!
Again, the key is to ask for support. Let everyone know you enjoy and are grateful for the goodies, but that you need to remove the easy temptation of snagging a bite every time you walk by.
I Hope this helps! As always, feel free to share tricks you have come up with (either via email or in the comments below) that have helped you commit to a healthier lifestyle.
OurLife’s Registered Dietitian,
Georgianna Broadwell, MPH, RD, LD