Weight Loss Support: Survive Diet Temptations (cont.)
So what should we do to gain the support we need? Here are some tips from Wilson and other experts.
1. Don't make food the focus
First off, Wilson advises renegotiating relationships that revolve around food.
"My grandmother used to fry a pound of bacon and a dozen eggs for me, give me half-gallons of ice cream, and we'd go to all-you-can-eat restaurants together," he tells WebMD. "When I told her I was committed to losing weight, I suggested exploring new ways we could connect.
We found that we both like gardening and going for walks, so that's what we did. She became willing to show that she loved me without using food."
2. Look for support in the right places
Further, experts say, you shouldn't set yourself up by looking for support in the wrong places. Remember that people do things for their own reasons, not for your reasons.
Maybe you have a mental image of your spouse going for walks with you in the evening, like other couples you've seen. He has a right to say "No," and you have a right to do what will make you fit. Walk with a neighbor, take an aerobics class or hire a personal trainer.
The same strategy applies to diet. Wouldn't it be sublime if co-workers swore off Krispy Kremes and walked a half hour at lunch, the kids begged you to buy broccoli at the store, and your mother offered nothing but kind encouragement?
Give up the fantasy. Instead, hook up with a friend who's as ready to change as you are and become diet buddies. Find a role model who's successfully lost weight and can help you past the rough spots. Enroll in a "Healthy Cooking" class. You've already made a huge step by joining WebMD Weight Loss Clinic. Be sure to check out our community for support and inspiration. You might consider professional help, as well, say a weight management clinic or counselor. The point is to build a support system that enables you to become your own best support.
3. Foil Your Fitness Foes
Another key to dealing with lack of support is to know your temptations, such as going out to eat with friends, and develop a strategy to deal with them.
"Friends may pressure you to make bad choices," says Joseph Quatrochi, Ph.D., a professor in the Department of Human Performance, Sport and Leisure Studies at Metropolitan State College of Denver. "Make a couple of decisions in advance."
One of these decisions is to select foods based on their preparation: for example, broiled or baked instead of fried. The other is not to clean your plate. "Often, you can take home one-third to one-half of a meal," Quatrochi tells WebMD.
This advice seems particularly pertinent when you consider the findings of a recent study by researchers at the University of North Carolina at Chapel Hill. That research found portion sizes have ballooned anywhere from 23% to 60% over the past 20 years -- not just in fast food places, but in restaurants, packaged snacks, and even our homes.
4. Keep it quiet
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