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Weight loss is a challenging journey! It takes more than just a list of foods to avoid or a daily exercise routine. You also need the right kind of support to keep you on track. A supportive network can give you emotional relief, practical help, and motivation to push through when you are feeling stuck. You may be wondering what the connection is between successful weight loss and social support. Look no further! PatientsLikeMe has an overview of how they can help, as well as tips on how to build and maintain that support.
The Power of Social Support
Emotional Support
Weight loss isn’t just about physical changes. It can be a very emotional process. Adjusting to new habits, handling the frustrations of getting stuck, and overcoming setbacks are part of the journey. In these moments, having someone to talk to can be invaluable. Friends or family members who listen without judgment or offer encouragement can make the difference between giving up and pushing through. When someone validates your feelings and experiences, it can ease the stress and make the journey feel less lonely.
On the flip side, unsupportive behavior can create obstacles. For example, a friend who wants you to skip a workout to go out, or family members who pressure you to eat unhealthy foods. These can set you back! And this isn't to say a family member making you a meal that is unhealthy is them being intentionally negative. Even done with the best intentions, if you are trying to lose weight there are some activities that you need to avoid. Talking about your goals and boundaries can help with this. It is just as important to build relationships with those who respect and support you.
Practical Support
Practical support can also be incredibly helpful! This type of support is everyday help. Things like a family member making a healthy meal for you, a friend who offers to babysit while you workout, or someone who drives you to the gym. Small gestures like these can get rid of things in your way that might otherwise derail your plans. Practical support can come from dietitians or nutrition professionals. For example, a dietitian can help you create a balanced meal plan tailored to your needs.
Emotionally, you may turn to a therapist to help you understand the root cause of unhealthy eating habits. They can teach you valuable coping skills, and guide you when it comes to treatment and healthier behaviors.
Alma
Many people who struggle with weight also face challenges like emotional eating, underlying anxiety, depression, and even trauma connected to past experiences around food. Alma, founded by Dr. Harry Ritter in 2018, makes mental health support accessible. Alma connects clients with licensed therapists, including a diverse group of over 20,000 in-network providers who can help people work through emotions and behaviors that may drive unhealthy eating habits. With Alma, clients can find a therapist who accepts their insurance (like Aetna, Cigna, or UnitedHealthcare) and start therapy within just three days of submitting a consultation request.
For those on a weight loss journey, Alma offers crucial support. You can address the mental and emotional aspects of eating and body image. Alma also has filters for nutrition, eating disorders, and body image. Regardless of where you are on your healthy journey or in making changes to your diet, Alma is invaluable. This care sets the stage for sustainable well-being beyond just diet and exercise.
Accountability and Motivation
Sticking to a diet and exercise plan is tough, especially over time. Accountability from supportive individuals can help you stay on track, providing that extra push to keep going. Friends who work out with you or family members who ask about your progress can remind you why you started and help maintain your commitment. Knowing others are invested in your success can make it harder to quit, reinforcing your determination to reach your goals. Accountability doesn’t always have to come from close friends or family. Online support groups and communities, such as those found on social media or health apps, can offer a sense of accountability too. Sharing your journey with a wider network helps create a sense of community, where you can celebrate successes and work through challenges together.
Tips on Building a Support Network
Finding Supportive People
The first step to building a strong support network is identifying people who will be positive, understanding, and reliable. Make a list of family members and friends who might give you the support you need. Talk openly with them about your goals, challenges, and the kind of support you need. If someone seems interested in helping, ask them for specific support, like joining you for walks or checking in regularly. Consider working with a professional if you need more support. Nutritionists, therapists, and fitness trainers can guide you and help hold you accountable. They can provide expert advice and act as an additional source of encouragement.
Communicating Your Needs
When reaching out to others, clear communication is best. Let your loved ones know how they can support you. Whether it’s by offering encouragement, helping with practical tasks, or simply being there to listen. If you need accountability, let them know how often you’d like to check in. Setting these expectations early can help prevent misunderstandings and ensure you get the support you need without feeling let down. Remember that open communication also involves boundaries. If someone’s actions, even if well-meaning, start to set you back, remind them of your goals and how they can help rather than hurt. Most people will understand if you’re honest and clear about your needs.
Building Support Outside of Family and Friends
If you don’t have a strong support system at home, consider joining an online or local support group. Many weight-loss communities offer forums and virtual meetings where you can connect with others on similar journeys. This type of group support can be a great source of inspiration, tips, and motivation. Technology also offers new ways to stay connected with your support network. Health apps often have built-in communities and tools for tracking your progress, allowing you to engage with others and celebrate milestones together. If face-to-face support isn’t available, these digital tools can be a valuable substitute, giving you the motivation and accountability needed to stay committed.
Maintaining the Support Network
Building a support network is just the first step. Maintaining it requires effort. Here are some ways to keep your support system strong.
- Stay connected: Regular check-ins can help you stay motivated and feel less isolated. Even a simple text message to a friend or family member can make a difference in your journey.
- Offer support in return: Make sure your support system is a two-way street. Show appreciation for those who help you, and be there for them when they need support. This kind of response can strengthen your bond and make your support network stronger.
- Adjust roles: Not everyone is suited to provide the same kind of support. For instance, a friend might be better as an exercise partner than as an emotional confidant. Be open to letting different people play different roles based on what feels comfortable and sustainable.
Achieving weight loss success involves more than just a diet plan. It takes a strong support system that can help you stay focused and motivated. The right kind of social support provides emotional strength, practical help, and accountability, making the journey easier and more enjoyable. To build a supportive network, start by identifying positive influences in your life, then communicate your needs and be open to different forms of support. Don’t forget to seek out support beyond friends and family if needed, including professional assistance or online communities. Once you’ve established a network, maintain it by staying connected, offering support in return, and adjusting roles to suit everyone’s strengths.
Ultimately, while the road to weight loss can be challenging, you don’t have to go it alone. A strong support system can help you navigate the ups and downs and celebrate each milestone along the way. By combining a balanced diet, regular exercise, and reliable support, you can make your weight loss journey more sustainable and rewarding. Remember, the power of social support isn’t just about reaching a goal. It’s about helping you stay healthy and motivated for life.