5 Dietitian-approved tips for losing weight as a couple

Approach your health goals as a team and strive to lose weight as a couple. These 5 dietitian-approved tips can help you both shed pounds and improve your health.

Tip 1: To lose weight as a couple, focus on habits, not the number on the scale

You and your partner both want to get healthy and slim down, so what changes will help you see results? Map things out from the start by setting aside time to discuss your goals and how you’ll get there. Avoid focusing on the amount of weight you want to lose. Chances are, your weight-loss goals differ, and the scale will likely move at different rates for each of you.

Instead of focusing on the rate of weight loss, focus on the eating and activity habits you want to change. Set yourself up for success by spending some time on Sunday meal planning and prepping for the week.

Perhaps find ways to prepare healthy dinners at home instead of grabbing take-out after a long day at work. Or walk after dinner instead of spending the evening on the couch.

Tip 2: Say "No" to the role of food police

Healthy eating as a couple means trusting one another to eat foods and practice habits that move you both closer to your weight-loss goals. If either partner continually monitors the other's eating habits, it usually backfires as the monitored person may feel judged. It may also lead to an unconscious increase in snacking if you or your partner feels constantly evaluated.

You will likely have different energy needs based on your metabolism, gender, exercise level, age, health goals, and other factors. Using a food and exercise app can help you calculate your daily nutrition needs. This can help you determine nutrient targets. Yet the vital part of working together to lose weight as a couple is helping each other make healthy choices and stay consistent. Whenever you can cook and eat together, you will feel more supported, but don't be afraid to prepare varied menu items from time to time. Embrace the diversity in your journeys, but stay focused on the same end result–better health!

Tip 3: Avoid late-night snacking together

Eating at night often happens when we are bored, stressed, or looking to unwind. And yet snacking in the evening can make it harder to stay within your calorie budget, impact your digestion, and stand in the way of a quality night’s sleep. If you struggle with late-night snacking, these tips can help curb this habit.

Tip 4: Do something active together on weekends

Increasing your heart rate and exercising together is a fun way to connect with your partner and burn calories. Studies have shown that exercise can also have a positive impact on eating habits. One study noted that individuals who engaged in regular exercise craved more fruits and vegetables and ate fewer snack foods. Pick a few activities to do as a couple each week, perhaps a morning or evening walk together or some lunchtime workout videos on the weekends. Avoid trying to match each other's physical activities. Find something new or different you can do as a couple that will help you both reach your goal to lose weight.

Tip 5: Most importantly, healthy eating for couples means being a good partner for the other

One of the best ways we can support our partners is to be good partners ourselves. Hurt feelings may prompt you to snack on unhealthy foods. The extra calories quickly translate to exceeding your calorie budget, and you don’t see the weight loss you desire.

Bonus tip: Track together

Support each other beyond the kitchen by tracking your food, water, exercise, and other health metrics using a nutrition tracker such as MyNetDiary. Tracking provides accountability and individualized insights around your eating and weight loss progress. In-app messaging through the Community feature allows easy communication. Plus, recipe sharing is especially useful if you and your partner eat the same meals. It is much easier to share than manually duplicating or importing the recipe for each MyNetDiary user.

Ultimately, you are each working toward the same goal: to lose weight and improve your health as a couple. Reward your efforts by planning a celebration for your hard work! Perhaps book that getaway you've always wanted or sign up for a meal delivery service for some newfound inspiration in the kitchen. And whatever you do, don't leave your partner behind. If they begin to falter, find a way to encourage them!

Original contributions by Ryan Newhouse - health writer, MyNetDiary

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