If your family doesn’t take your weight loss goals seriously, this article will show you how to lose weight when your family is not supportive.
Trying to lose weight when your family doesn’t plan to can be difficult.
When you are changing your diet and your routine, your family may not want to do the same thing.
Even worse, your spouse or kids may not be supportive at all by not changing any of their habits.
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They may also do some things unwittingly like buying only sodas without realizing that you don’t take sugary drinks anymore.
Your family may invite you to a barbecue and fail to recognize that you’re trying to reduce your cholesterol.
You may also be in a situation where you don’t want to inconvenience your loved ones by having to prepare a special meal for you any time you’re joining them for a meal.
If you are going through a health journey without your family’s support, here are some tips you can use to make sure you don’t fall off the wagon.
How to Lose Weight When Your Family is Not Supportive
1. Make your feelings known
Most loved ones don’t want to see you fail while you’re going on your weight loss journey.
But you will have to remind them not to buy you chocolates or junk food on special occasions.
You will have to tell them not to bring you baked goodies, fizzy drinks or other foods you’ve cut out of your life.
You should also ask them not to eat junk food around you.
Some partners will be willing to bring you healthier options when they buy themselves junk food.
Your loved ones are more likely to be more considerate of your new lifestyle if they’re aware of it.
Let your family know that they don’t have to test your willpower.
2. Keep junk food out of sight
According to a study by the University of Chicago, having a strong willpower is not the secret to losing weight and keeping it off.
The research shows that keeping junk food out of sight will help you lose weight more successfully than having willpower.
Ask your family to keep away the sodas, juices and ice creams or not to keep them in the house.
3. Make substitutes
When eating with your loved ones, it can be difficult to stick to your diet if they’re enjoying sugary desserts and deep-fried main courses.
Don’t deny yourself any enjoyment but don’t indulge.
Make tasty treats for yourself so that you don’t feel left out when others are enjoying a tasty meal.
For instance, instead of eating regular chocolate cake, you can try the vegan chocolate cake recipe or substitute dairy for almond products.
Go for dark chocolate instead of regular chocolate because it has fewer calories and contains antioxidants.
You’ll need to learn how to cook healthy delicious meals if you want to eat healthy for a lifetime.
This cookbook in will show you how to cook healthy delicious meals in minutes.
4. Use an app
Health and fitness apps can help you track your weight loss.
Instead of relying on your family, track your journey using apps which help you try to reach your goals.
Studies have shown that self-monitoring your weight loss helps you lose weight more successfully.
This is because it makes you aware of your habits and progress.
Some apps even have reward schemes that can help motivate you to reach your weight loss goals.
According to Healthline, some of the best apps to use are MyFitnessPal, Lose It, SparkPeople, WeightWatchers etc.
5. Keep a weight loss journal
You can also track your weight loss progress through a diary.
A food diary increases your chances of successfully keeping off the weight.
Studies have shown that people who keep weight loss journals lose twice as much weight than those who don’t.
Over 1600 overweight and obese people aged 25 and above were kept on a healthy diet and were physically active for six months.
Those who kept a food diary and made entries six days a week lost twice as much weight as those who didn’t.
According to WebMD, the accountability and awareness brought by keeping track of your weight loss are what help you lose weight.
Keeping a journal also allows you to maintain your routine even without your family’s support because you can witness the progress you’re making.
6. Use small plates
Portion control is a method of reducing how much food you consume.
When serving food, use smaller plates to prevent overeating.
A study by the Cornell University showed that using smaller plates helps boost weight loss.
This is because using smaller plates reduces your consumption by 30%.
It is also an effective way to keep your eating to a minimum even when your family and friends enjoy eating a lot.
7. Drink a lot of water
Did you know that drinking water helps reduce appetite?
Studies show that among middle-aged and older people, taking a glass of water half an hour before a meal helps reduce the amount of food you consume.
You can also substitute any unhealthy drinks like beer and sweetened juices with water.
8. Create separate meals
When preparing meals, make sure to create meals that meet your dietary needs beside the main dish.
If, for example, the main meal of the night was a cholesterol and carbs filled pasta dish, make your own pasta with zucchini.
9. Involve your family in preparing meals
Your partner and kids could be completely opposed to joining you in a new healthy diet.
To make them appreciate more healthy food, involve them during meal prep so that they can choose a few healthy additions of their own.
10. Focus on what you can eat
Non-dieters can feel frustrated by how many ‘special needs’ you may have if you’ve dropped many common foods from your diet so as to be healthy.
Instead, try to figure out the regular foods you can still eat rather than what you can’t eat.
This makes it easier for your family to incorporate your needs during meals.
11. Get new cheerleaders
Losing weight by yourself is a tall order.
You need the right support system and a good source of advice.
Many health and fitness service providers have support networks where people on a similar journey and experts can meet to share experiences and encourage each other.
Research has shown that people who use internet forums and peer-to-peer support groups lose weight loss faster.
12. Practice mindful eating
Your family may test your willpower when it comes to maintaining a healthy diet.
To avoid falling into pitfalls like binge eating, use the technique known as mindful eating.
This technique will help you gain control over your eating habits.
Healthline explains these as the main steps of mindful eating:
- Eating slowly and without distraction.
- Listening to physical hunger cues and eating only until you’re full.
- Distinguishing between actual hunger and non-hunger triggers for eating.
- Learning to cope with guilt and anxiety about food.
- Eating to maintain overall health and well-being.
- Noticing the effects food has on your feelings and figure.
- Appreciating your food.
Studies have also shown that mindful eating has helped people cope with the stress that comes with trying to lose weight.
It has also positively impacted eating behaviors which have resulted in weight loss.
These strategies will definitely help you lose weight when your family isn’t supportive.
However, you can encourage your family to eat healthily if you use the tricks Paula used to lose 40 pounds and get off 3 meds.
Do you know other tricks on how to lose weight when your family is not supportive?