Weight loss support groups meet on a regular basis to support, encourage and offer advice on how to lose weight and keep it off. Joining a support group may seem unnecessary or scary but making a commitment to a group may help you be more successful with your weight-loss efforts. There are many types of support groups from which to choose. Commit to joining a group to give yourself the accountability and motivation to lose weight and improve your health.
Step 1
Research the type of support group that best meets your needs. Online support groups, face-to-face groups with limited membership and support groups that allow anyone to attend are your most common choices. Consider whether you feel comfortable sharing your weight-loss experiences in front of a large group, a more intimate group or prefer the option to stay anonymous with an online group.
Go to a group meeting and observe the group dynamics during a meeting. If joining an online support group, look on the group's website for instructions on how to register. The Weight Control Information Network recommends choosing a program that offers sensible eating plans, a reasonable expectation of weight-loss rates and a maintenance plan for after you reach your goal weight.
Step 2
Attend the meetings or visit the support group forums on a regular basis. A 2010 study published in the British Medical Journal and led by Catherine Lombard, found that the participants who belonged to a support group lost more weight than the participants who did not. Share your victories, struggles and ask any questions your have. Offer suggestions to other people when you can.
Step 3
Follow the group's diet and exercise plan if one is available. With some online groups, there is no set diet plan, but instead each member follows her own path to lose weight. In either case, plan your meals ahead of time. Knowing what you will eat for each meal of the day helps you avoid impulsive trips through a drive-through restaurant and assists you in meeting your calorie goals for the day. Share your eating plan with your group and ask for advice and improvement ideas.
Step 4
Report your weekly exercise totals to your group. Some groups offer incentives for completing a certain number of exercise minutes each month. Ask if people in your local group would like to form a walking or jogging club. Exercising with a friend helps keep you motivated and makes you less likely to skip your workout. According to a University of Michigan Health System publication, you should exercise for 30 minutes almost every day.
Step 5
Use the group's resources to develop a strength-training plan. Seek the input of people in your group for weight training ideas. If you are attending a local group, find out if anyone belongs to a gym and ask if you can visit. In an online forum, ask some of the members to post favorite workout routines. Incorporating strength training into your weight-loss journey helps you build bone density, raise your resting metabolism and tone your muscles.
Tips and Warnings
- Ask a friend to join the group with you. Track your calories either online or in a food journal. Try different exercises until you find one you enjoy. If the group doesn't meet your expectations, try another group. Avoid groups that recommend extreme weight-loss measures.
- Check with your doctor before beginning a new weight-loss program. Never take over-the-counter weight loss medications.
References
- Weight Control Information Network: Choosing a Safe and Successful Weight-Loss Program
- British Medical Journal: A Low Intensity, Community Based Lifestyle Programme to Prevent Weight Gain in Women With Young Children: Cluster Randomized Controlled Trial
- University of Michigan Health System: Obesity
- AMH Inside Out: The Benefits of Strength Training
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