How to support a partner (or yourself!) on a weight loss journey

 Weight loss is a common reason many people come to Culina Health, but it probably looks different than you think. Diet culture promotes unscientific, ultra-restrictive fads that lead people to adopt unhealthy or disordered eating habits, or crash diet in pursuit of a band-aid goal. 

At Culina Health, we look deeper. We know that a weight loss journey needs to be about small, achievable changes that can be sustained in the long-term. It needs to be about finding nutritious things to add to your diet, rather than taking away certain foods. And yes, it can leave room for your favorite foods, such as your mom’s banana bread or foods that are an important part of your culture. A Culina Health registered dietitian (RD) will help you to develop your hunger and fullness cues to make eating a more mindful, nourishing experience, that you can still enjoy—or maybe enjoy even more.

In addition to people pursuing a weight loss goal themselves, we don’t talk enough about how to support the people in our lives who are pursuing weight loss or changing their habits. So many weight loss journeys can be make-or-break based on the support an individual has at home. Hear from Alex Balbontin, BS, RDN, and Registered Dietitian at Culina Health specializing in weight loss on how to support a partner on their weight loss journey.

How to support a partner on their weight loss journey

The importance of support on a person’s weight loss journey

All of us are shaped by our environment. That means that the places we spend our time, and the people we are around, impact our habits and rhythms. For someone trying to lose weight or trying to live a healthier lifestyle, having a partner or support system that supports and promotes those goals is important to their own success. Additionally, having a positive support system can encourage progress and prevent burnout. 

How to prep your living space for your partner’s weight loss journey

• Clear excess clutter and mess from your kitchen to create room to cook and prepare meals. If it’s clean and organized, it’ll make spending time there more enjoyable! Pro tip: Create a “cooking” playlist to set a fun mood while meal-prepping or cooking.
• Do a pantry clean out and throw away expired food and move older items to the front row to be used before using newer food products.
• Purchase new tupperware or meal storage containers you enjoy and place in an organized location for usage.
• Search for recipes or healthy snacks you can meal-prep together and easily reach for whenever you’re hungry! (An RD can also help with finding delicious, nutritious recipes, or a healthy option version of your favorite snack).

What is a common challenge people face on their journey to lose weight, and how to support a partner or family member through it?

Not everyday is sunshine and rainbows for someone focusing on weight loss. Some days motivation may be hard to find. On these more difficult days, lean into the tools your partner told you that help to support them personally. In addition, try to give your partner space and then offer listening ears when they would like to share their thoughts and feelings.

How to communicate with your partner about weight loss goals

Ask & Reflect

Support means different things to different people, so start by asking your partner, “How can I help?” Having an open and honest line of communication will lead to fruitful conversations that ensure you’re giving your partner the type of support that will help them reach their health goals. Along with this, take some time to reflect on your own habits: food choices, physical activity, stress, and sleep and how they are impacting and/or supporting your partners’ expressed areas for improvement. Healthy changes are good for everyone!

Act

For example, some people prefer physical support such as going to exercise class together, walking together, or meal planning together. On the other hand, some people support partner weight loss with acts of service that allow the other person to make time for healthier habits. This looks like, “I’ll watch the kids while you go to the gym,” or helping with household chores or food shopping, so the other partner can prepare a healthy meal or snack.

Affirm

Try to offer words of affirmation that do not relate to weight but rather to success regarding habits and goals. For example, rather than commenting on how someone’s body looks, let your partner know you are proud of them for how consistent they are with their cooking healthy food, or that they’ve been making time to go on walks. Commenting on someone’s physical changes while losing weight can have adverse effects on their progress, leading to burnout or disordered eating. On the other hand, celebrating their habits and accomplishments separate from how their body looks will provide positive reinforcement that center their weight loss journey around sustainable, incremental change. 

If you are the one pursuing a weight loss journey

Trying to lose weight? What to expect from your first session with an RD

We want to get a sense of your story, your life. This is a judgment-free, shame-free environment, and understanding your lifestyle, preferences, goals, and history helps us develop a sustainable plan of action that will be achievable for you, one healthy habit at a time. This takes into consideration everything from your culture, values, schedule, budget, and the types of foods or exercise you have access to.

For example, we know that not all have the same type of access to environments that support movement, or have the same level of safety for outdoor movement. In addition, not all environments provide close access to fresh foods. Discussing with your dietitian what you’re comfortable with and what is available should be first priority. Some ideas we may focus on are at-home exercise videos instead of a gym, standing while working at home, using frozen fruits and vegetables, or looking into food programs to apply for—and we’re there alongside you every step of the way. 

How to maintain cultural or sentimental traditions around food during your weight loss journey

If there is a food or moment that is meaningful to you—whether it’s a special holiday dish a family member makes, or your favorite type of birthday cake—you should eat it! And eat it mindfully. Focus on taste, texture, and listen to your hunger and fullness cues. Having something special doesn’t mean your weight loss efforts are suddenly derailed, so try not to worry too much. There is no moral value attached to food. Weight loss is about sustainable, incremental changes, so there is no need to restrict yourself or draw lines in the sand. Everyone can eat in a way that nourishes the body and supports overall health goals, while also periodically enjoying foods that are culturally or emotionally important.

Will my RD have me on a “diet”?

While your RD may offer you recipes to try or give advice on nutritious foods to add into your routine, you will not be following any sort of restrictive meal plan. To achieve lasting change that feels achievable and in-tune with your life, we focus on balance, not restriction, as part of a weight loss plan. By focusing on what we can add to your routines instead of taking things away. For example, trying new vegetables with dinner and adding more beans/lentils into meals. Or adding more protein-focused snacks into your day-to-day. We also focus on learning to better understand hunger and fullness cues. It is important to listen to your body and developing cues to honor hunger and fullness is important without being restrictive. 

How to find support during your weight loss journey

Where can someone find weight loss support if they don’t have a partner?

If you don’t have a supportive partner to lean on, it’s critical to seek outside support. Make friends with a gym buddy you can work out with. Or sync up with a friend or loved one who’s also on a weight loss journey, schedule a regular walk together. Or if a coworker is also trying to prioritize healthy eating, share your favorite recipes, or cook for each other once a week. Join a Facebook group or online forum for people pursuing weight loss or a healthy lifestyle. Syncing up with a weight loss partner or accountability buddy is a proven way to maintain your momentum and reach your goals.

Support from a dietitian

Your registered dietitian is a steadfast source of support throughout your weight loss journey. Regular sessions allow you to check in on your goals, create actionable plans of how to achieve these goals, and discuss challenges you’re facing. Your RD can also share delicious healthy recipes, educational information, and other tips to help you stay motivated. 

Work With A Culina Health Dietitian

Whether you’re looking for general healthy eating information, support for weight loss, or need help managing a health condition, our registered dietitians are here to support you. Through 1:1 virtual sessions, they work with you to create a personalized care plan to help you achieve your goals. Book a session today.