Geschatte leestijd: 5 minutenWhen your friend or partner is on a diet, should you lose weight together? That’s the conclusion of a new study from the University of Connecticut. Partners of people actively engaged in weight loss also tend to lose weight, even if they are not consciously trying to lose weight themselves.
Losing weight together thanks to your partner’s diet
For the study, 130 couples (criteria: cohabiting) were followed for six months. The researchers found that if one member of the couple is actively trying to lose weight, there is a good chance that the partner will also lose weight, even if they are not consciously trying to lose weight themselves. The results were published in the medical journal Obesity.
About one-third of the partners who were not actively losing weight lost 3 percent or more of their weight during the 6 months of the study. According to the researchers, a 3 percent loss is considered a measurable health benefit. Lead researcher and behavioral psychologist Professor Amy Gorin speaks of a ‘ripple effect’, which may not be limited to just one partner.
When one person changes their behavior, the people around them change. Whether the patient works with their healthcare provider, joins a community-based, lifestyle approach like Weight Watchers, or tries to lose weight on their own, their new healthy behaviors can benefit others in their lives.
Association in the speed of weight loss among partners losing weight together
The study also found a correlation between the speed at which both partners lost weight.
How we change our eating and exercise habits can affect others in both positive and negative ways. On the positive side, spouses might emulate their partner’s behaviors and join them in counting calories, weighing themselves more often, and eating lower-fat foods… Health care providers and organizations dedicated to healthier lifestyles may wish to consider the weight loss ripple effect in their future assessments and treatment plans.
Prior studies have also concluded that joint weight loss may result from one partner being on a diet, although most of these studies were conducted using self-reported information from participants. This study is said to be the first such study to follow a randomized and controlled design. Earlier studies often looked at clinic patients, whereas this recent study examined more practical circumstances: people in the real world using popular weight loss programs, with weight measured over time.
This was measured after 3 and 6 months.
Lifestyle as a cause for losing weight together
These results are not very surprising in themselves.
When you share a household, there is always a chance that you also share or adopt certain habits from each other. However, these kinds of studies are always interesting.
For example, to realize that you are working towards a good cause when you are on a diet. Your inspiring example may cause others in your immediate surroundings to adopt your good habits.
If you don’t have a partner and you are single but still want to lose weight together with someone, download the free FITsociety app for iPhone and Android and choose one of the many trainers and coaches who can help you lose weight together.
Losing weight together without a diet
When you want to start losing weight together, the primary goal is to create a negative energy balance. There are several ways to do this. For example, you can increase your activity level, which means you consume less energy than you take in daily. Or you can make a few smart tweaks together in your diet so you can lose weight together without a diet.
Breakfast
Skipping breakfast is one of the most common mistakes people make when they want to start losing weight together. Unfortunately, this works counterproductively. By noon, the hunger becomes insatiable, and there’s a good chance you’ll eat much more than you actually need. Additionally, your metabolism is slowed down because you forgot to activate it in the morning. But suppose you really struggle with breakfast. In that case, take something with you to school or work that you can consume there. Make sure it’s a healthy snack and not an unhealthy start to the day. Finally, the reason you can’t eat in the morning may be due to the previous evening. If you eat something late in the evening, chances are you won’t be hungry the next morning. Therefore, avoid heavy meals late in the day.
Drink plenty of water
The importance of water and hydration is endorsed by many diets, but we are writing here about losing weight together without a diet. However, it is important to teach yourself to drink plenty of water because often more food is eaten than drunk during the day. If you regularly provide your body with enough water, it helps maintain your water level. This reduces your appetite, and you will consume fewer calories. If you still want to eat something, choose a moisture-retaining piece of fruit, such as an apple, orange, or mandarin.
Avoid calorie drinks
In the point above, we explicitly write that you should take water (or tea) when you want to maintain your hydration. Many soft drinks are full of calories, and we want to create a negative energy balance. So take a bottle of water, a cup of herbal tea, or other low-calorie drinks when you’re thirsty. If you want to drink alcohol, try to moderate it to 1 or 2 glasses and then switch to water.
Eat more protein
There are different types of foods to choose from daily. These all consist of protein, carbohydrates, or fats. Proteins and carbohydrates contain the fewest calories, and fats the most. Because protein contains fewer calories and can also satisfy hunger, it is the ideal source of healthy food. Examples of what you could eat are low-fat quark, chicken fillet with herbs, beans, and legumes. You can get protein not only from your diet but also from protein shakes. The advantage is that you can take these anywhere and prepare them quickly.
Eat whole grains
Like protein, whole grains can also provide a longer feeling of satisfaction. Unlike fast carbohydrates, which often give you a feeling of hunger again after an hour. So breakfast with whole fiber-rich foods like muesli, porridge, or oatmeal. Choose whole grain pasta or multi-grain rice in the evening and stay away from the white versions.
Start with a starter
Often the evening meal is the largest meal of the day. To prevent you from consuming too much at once, try starting with a starter. A salad can be a good starter that can satisfy a large part of your hunger in the evening. You can make this delicious with fresh ingredients or nuts. The advantage is that you start the main course less hungry, so you consume less than if you started the main course right away.
Eat more vegetables and fruit
Fiber-rich foods are not only found in whole grain products. Vegetables and fruit are often high in fiber and very low in calories. When you feel like snacking, don’t grab the cheese and cookies, but try making a mix of different types of fruit.
Do you have more tips on how to lose weight together without a diet? Let us know in the comments
Reference
- Amy A. Gorin, Erin M. Lenz, Talea Cornelius, Tania Huedo-Medina, Alexis C. Wojtanowski, Gary D. Foster. Randomized Controlled Trial Examining the Ripple Effect of a Nationally Available Weight Management Program on Untreated Spouses. Obesity, 2018; DOI: 10.1002/oby.22098
