This article was reviewed by Craig Primack, MD, FACP, FAAP, FOMA.
Couples who lose weight together stay together. It might not be exactly how the saying goes, but it should be.
Losing weight as a couple can be easier than losing weight alone. After all, you’ve got a built-in accountability buddy and mutual support every step of the way.
But weight loss for couples can get a little tricky if one of you is more motivated or loses more weight than the other. We have weight loss tips and pointers for navigating how to lose weight as a couple ahead.
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7 Strategies for How to Lose Weight as a Couple
Here’s how to lose weight as a couple:
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Set shared goals
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Plan meals and cook together
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Get moving as a couple
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Explore new hobbies
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Create a healthy home environment
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Don’t pressure each other
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Have honest conversations about weight loss
Keep reading for more on how to do each one.
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1. Set Shared Goals
First up, goals. Setting a goal will give you something to work toward, and setting a joint couple’s weight loss goal can boost motivation and accountability.
You could set goals for the amount of weight you’d like to lose individually, both aim to lose the same percentage of your individual body weights (if appropriate), or go for something that has nothing to do with numbers on the scale.
For example, health goals could involve training for a 5K together, making home-cooked meals every weeknight, or heading to bed by 11 p.m. to get more sleep.
FYI, research shows writing down your goals, sharing them with others, and checking in on your progress weekly makes you more likely to succeed. So, make it a habit to check in on each other to see how you’re doing.
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2. Plan Meals and Cook Together
You’re probably already thinking about the nutritional changes you can make for weight loss and better health. But consider how you can make these changes together.
That might mean:
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Brainstorming recipes and meal plans
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Grocery shopping for nutritious foods
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Meal prepping for the week ahead
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Cooking together
Do these activities as a couple to make them more enjoyable, or take turns during busy weeks.
In general, aim to eat a variety of fruits and veggies, whole grains, lean protein, and healthy fats. You can also consider a couples weight loss program with ready-made nutritious meals for two.
And don’t forget about eating together as well. Eating more slowly and mindfully can help with portion control — one easy way to do this is to enjoy a conversation while savoring your food. Turn your meals into a time you can catch up as a couple.
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3. Get Moving as a Couple
Exercise is another key part of weight loss you can do together.
Consider:
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Joining the same gym and going together before work
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Taking dance, tennis, yoga, or group fitness classes
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Going for a walk together after dinner
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Planning a bike ride, hike, or swim each weekend
As well as working out with your loved one, you can make it easier for each other to get more physical activity. That might mean trading off childcare duties so you can both get some solo exercise time, for example.
General guidelines for adults say to aim for at least 150 to 300 minutes of moderate-intensity aerobic exercise each week and two strength-training sessions.
New to exercise? Start slowly and work your way up to those numbers. You can also check out our guide on how to start working out. Or consider joining a weight loss plan for couples or getting a joint personal trainer (think of the savings!).
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4. Explore New Hobbies
If the activities you usually do together don’t lend themselves to weight loss, now’s the perfect time to try something new. Have fun with it.
Maybe you swap eating out at restaurants for cooking a new recipe each week or sub weekend sofa time for a friendly — or not-so-friendly — pickleball or badminton match.
Beyond food choices and exercise, think about activities that help you disconnect and destress — an essential part of health and well-being that can help you avoid emotional eating and weight gain. Try meditation, yoga, or long walks in your nearest nature spot.
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5. Create a Healthy Home Environment
The good news here is you’re both looking to lose weight, so any changes you make at home will benefit you both.
Audit your current set-up and aim to make small adjustments to make following healthy lifestyle changes easier.
Here are a few ideas to get you started and make healthy eating more effortless:
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Keep healthy snacks on hand, like Greek yogurt, hard-boiled eggs, nuts, and seeds.
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Minimize how much unhealthy food you bring into your home (or keep it out of sight if one of you wants to avoid it more than the other).
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Invest in a water filter and keep it topped up in the fridge.
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Switch to smaller plates and bowls to naturally reduce portion sizes.
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Invest in blackout blinds and breathable bedding to make it easier to get enough sleep.
If one of you decides to enjoy a treat, try not to influence the other too much. For instance, maybe you enjoy a sweet treat in moderation at the office rather than buying ice cream to keep in the freezer, knowing your partner is trying to control their sweet tooth.
It’s not about hiding these things from each other. It’s about making it as easy as possible for both of you to make healthy choices at home.
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6. Don’t Pressure Each Other
Yes, you’re trying to lose weight together, but try not to nag or shame each other if one of you slips up.
Try not to police your partner’s eating habits or criticize them if they skip a workout. And ask them not to do that to you. Instead, aim to be supportive accountability buddies for each other.
Focusing on individual healthy habits can help you both. Research shows that when one person in a couple adopts healthy behaviors, their significant other is more likely to adopt them too. And yet more research shows that even if just one of you is trying to lose weight, your partner may lose weight as well.
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7. Have Honest Conversations About Weight Loss
Honest conversations are essential in relationships, and honest conversations about weight loss are no different. Check in with each other regularly to see how your mental health is doing, as well as your physical health.
To avoid tension (and for the best results), ask how your partner would like to be supported on their weight loss journey — and share how you’d like to receive support yourself. You might vary quite a bit from each other.
You may prefer a nudge to drink more water or take your weight loss medication, while your partner wants no such reminders, just support when they ask for it.
Finally, try not to compare your weight loss progress against each other. Focus instead on the changes you’re making to achieve your goals in the long run.
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How to Lose Weight as a Couple: Final Thoughts
You’ve got an accountability buddy, support system, and a cheerleader all in one, striving for the same goals as you. If both you and your partner are looking to lose weight, there are plenty of ways you can motivate and support each other.
Here are the key takeaways to keep in mind about how to lose weight as a couple:
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Be supportive and kind. Support each other through setbacks and slip-ups. Avoid food policing, nagging, or criticizing when you make different choices along the way. Remember, there’s no right or wrong way to lose weight, and it’s a long game.
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Make healthy changes together. Cooking healthy meals and working out are fun activities you can share for a healthier lifestyle. Look for new hobbies, adopt healthy changes at home, and take turns with childcare or household chores to make things easier.
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Keep up your own journey. Even though you’re in this together, don’t let one person’s slip-ups affect the other. As much as possible, try to keep making progress — your positive steps may rub off on your partner, helping them get back on track.
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Seek professional support if needed. For personalized guidance and extra support, consider consulting a registered dietitian nutritionist or a healthcare provider about obesity medication.
This article originally appeared on ForHers.com and was syndicated by MediaFeed.org.
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