The Role of Support in Weight Loss...

Finding support can help you lose the weight you want

Genna Hymowitz / Verywell

Fact checked by Nick BlackmerMedically reviewed by Allison Herries, RDNFact checked by Nick BlackmerMedically reviewed by Allison Herries, RDN About the AuthorGenna Hymowitz, PhD, is a psychologist at the Stony Brook Medicine Bariatric and Metabolic Weight Loss Center in New York and Director of the Bariatric and Weight Loss Psychology Program in the Department of Psychiatry and Behavioral Health. She is an Integrated Health Fellow of the American Society for Metabolic and Bariatric Surgery. She provides evidence-based interventions for weight management. Her research focuses on biopsychosocial factors related to chronic medical conditions, including obesity.
Support, whether from professionals or those close to you, can make the difference in succeeding in healthy weight management or struggling to stay on course. As a psychologist at the Stony Brook Bariatric and Metabolic Weight Loss Center, I have studied many factors that can affect weight management. Here’s what I see in my research and experience.Why Is Support Important for Weight Loss?I see support as a pivotal part of a weight loss program for the following reasons:It helps keep you motivated to make and stick with healthy changes.It can normalize the experiences and emotions involved in weight loss.It helps you recognize that you are not alone and others can understand what you are going through.Trained healthcare providers who specialize in weight management can help you address body image concerns, depression, or anxiety. They can ensure you are using weight loss strategies that support your long-term health and help you recognize when you might need additional treatment.The research my team and others are doing suggests that individuals with more support might be more likely to stay engaged in a weight management program and maintain their weight loss. "I see support as a pivotal part of a weight loss program."
What Are the Downsides of Not Having Support?In my practice, I see that negative social interactions can undermine efforts to lose weight. It’s easy to feel isolated if you don’t have adequate support, which can lead to people giving in too soon because they become discouraged if they aren’t seeing weight loss.Without knowledgeable, professional support, someone might turn to unhealthy fad diets rather than using evidence-based guidelines. They might easily buy into weight-loss myths, such as the idea that exercising more always leads to weight loss.They might miss out on helpful information and resources or awareness of medical tools that can help with weight management.How Can I Handle People Who Are Unsupportive?Family members and friends who are not supportive make it harder to stick with dietary changes. I have some patients who want to eat more healthfully, but their families expect them to make separate meals, which can add to the challenge.I often see situations where family members insist on keeping snacks like cookies, chips, or candy out on the counter, so you have to walk past them anytime you go into the kitchen. That would make it difficult for most people to consistently make the healthiest choice.Wherever you find a lack of support, it’s important to advocate for yourself. Consider letting those close to you know how their comments make you feel and how they can be more supportive.Sometimes, people don’t understand what you are experiencing or don’t realize the impact a comment can have. Try shifting your perspective by thinking about where they might be coming from, which might help you feel less frustrated or angry.Reflection can help you limit the ability of a negative comment to dictate your behavior. Notice the comment, then stop and take a deep breath. Stay in the moment and take stock of how you’re feeling and what you’re thinking, and only then choose your next action. "In my practice, I see that negative social interactions can undermine the effort to lose weight. Wherever you find a lack of support, it’s important to advocate for yourself."
Where Can I Find Support?You can get support for weight loss efforts from many reliable sources, such as:Specialized healthcare providers: Ideally, you can work with a team that includes registered dietitians, exercise specialists, behavioral health providers, and physicians.Group programs: Groups can provide support and encouragement. They can also offer education about nutrition, physical activity, and strategies to overcome common barriers to weight management.Family members and friends: Let others close to you know how they can best help you. Invite them to join you in activities that are not centered around food, which can also reduce your likelihood of skipping an activity.Coworkers: Look for coworkers with whom you can take a walk during a lunch break or colleagues who will join you in committing to bringing lunch rather than ordering out.Group exercise class or personal trainer: Exercising with others can help you stay accountable, keep you informed, and offer support.If you choose online support, be aware that the information may not be accurate. However, the Internet can be a good place to follow like-minded individuals through a social media page or an online group focused on hiking, biking, or other recreational physical activities.Tips to Help You Through Weight Loss EffortsHere are a few more tools I recommend to support healthy weight management:Self-monitor by tracking your food intake, physical activity, thoughts, and emotions. This can help you notice patterns, such as whether eating more protein for lunch results in fewer cravings later, or if a stressful day at work makes you more likely to snack in the evening.Self-compassion exercises or meditation may help with body acceptance, incidents of weight stigma, or body image concerns.Focus on the positive steps you are taking rather than the number on the scale. The scale is far from the best indicator of efforts to improve your health.Appreciate all that your body does for you and your qualities that are not related to weight.Reflect on your reasons for losing weight. Keeping in mind what’s most important to you is much more likely to keep you motivated.Support can come from trained healthcare providers with the expertise to help you address difficult issues or from family and friends who have your health and well-being at heart. If you are working on weight management, take the time to find the support you need and deserve.As told to Nancy LeBrun Read the original article on Verywell Health.

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