Support from friends and family makes weight loss goals more achievable. When friends or family join in an effort to become healthier, the likelihood of success increases for all involved. When you and your buddies help each other lose weight, you'll be contributing to each other's longevity and quality of life. Being overweight is associated with increased risk of developing heart disease, type 2 diabetes, osteoarthritis, gallbladder disease, some cancers, liver disease, sleep apnea and other conditions, notes the Weight-Control Information Network of the National Institute of Diabetes and Digestive and Kidney Diseases.
Step 1
Set short-term weight loss goals with your buddies. Arrange regular group weigh-ins to share success, help each other through plateaus or setbacks, motivate each other and remain accountable.
Step 2
Go food shopping with your friends. Prevent each other from making unhealthy purchases in moments of weakness. Encourage each other to buy and try new, healthy foods. Share the foods you like and diet-friendly recipes for preparing them.
Step 3
Get together with your buddies when you're bored or emotionally down to avoid eating for reasons other than hunger. Discuss your schedules and a system with your friends so everyone has this option whenever it may be needed.
Step 4
Make weekly or bi-weekly commitments with your buddies to eliminate a particular unhealthy item from each of your diets. Get rid of one empty-calorie or high-calorie indulgence every week or two, as small, gradual changes are more manageable than sweeping dietary reform, as the Nemours Foundation points out on its TeensHealth website.
Step 5
Skip absent-minded snacking when you get together with your friends, or stick to healthy snacking, such as on fresh fruit, raw vegetables and a low-fat dip or whole grain crackers with reduced-fat cheeses. Skip some of the group activities that revolve around eating or drinking, such as going to a cafe or bar.
Step 6
Find new activities for the group that involve some physical activity. Go for a walks, take up hiking, join a public swimming pool or sign up for a bowling league.
Step 7
Consult with your doctors about designing safe individual exercise routines and schedule workouts with your buddies. Do both cardiovascular and strength building activities. Encourage each other and keep each other accountable for completing all scheduled exercise, even if it's done alone.
Tips and Warnings
- Healthy adults under the age of 65 should aim to eventually get at least 20 minutes of intense cardiovascular exercise three times a week, as well as complete at least eight repetitions of eight strength-training exercises each twice a week. These are minimum guidelines set forth by the American College of Sports Medicine in conjunction with the American Heart Association. Remember that you must gradually work your way up to these levels.
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