Social support and weight loss: Find your tribe to lose more weight and keep it off!

Joanna Kriehn, MS, RDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

Did you know having a social support network increases your chances of weight loss and maintenance? So, there’s no reason to go it alone. Learn how it works and tips to help you find your tribe.

How does social support enhance weight loss?

Studies have shown that dieters with a support network lose more weight and keep it off longer. While the exact reason behind it is unknown, connecting with other like-minded individuals makes sense to help us weather the ups and downs of something as nuanced as weight loss.

Finding others who value health and wellness (in-person or online) provides motivation. It also helps keep up your momentum from a practical and emotional standpoint.

Find your tribe

Start by searching out like-minded folks in all aspects of your life. Chances are you interact with health-conscious individuals regularly, though you may not know it.

Whether you work from home or go into an office, there are likely other people around you who are actively working to lose weight and improve their health.

Ways to meet other health-conscious individuals

Attend a workout class regularly. Consistency helps you get in shape and increases your chances of encountering the same people. Chatting about a challenging workout or new happenings at the gym keeps it casual while allowing connection.
Volunteer and or participate in a fun run or walk. Supporting causes that are important to you opens another possibility to meet people.
Mention your health goals during a casual conversation in your everyday life. Sharing your new health goal with other parents at drop-off or during after-school activities may lead to finding a new workout partner!

Be the change you want to see at work

Want to get something started at work to help yourself and others? Start a lunchtime walking group or encourage walking meetings during suitable weather. Getting the ball rolling can be the hardest part.

If you work from home, encourage teammates to use an online reporting tool to track their activity. Build in a bit of competition and rewards, and you’ll suddenly find that people are on board.

Providing remote support

You can live in a different city and still be a workout buddy. Providing accountability can be as easy as texting a friend to announce your exercise plan for the day and offer a gentle nudge to remind them to get in their daily movement.

Also, sharing your upcoming exercise plans can ensure you follow through, even when you have a busy day. Your workout buddy will see right through excuses and call you out. Don’t have someone to text or call for support? No worries. There are many ways to find support online to help you stay the course.

Online support for weight loss

If you lack support from friends and family, online support can fill those gaps.

MyNetDiary offers online support for weight loss through our Community feature. Community is a safe place to share successes, offer encouragement, share before and after photos, or ask for advice.

To access Community, tap on your dashboard's "Community" tab (see below).

In addition to the general forum, MyNetDiary offers the ability to create or join groups. Tap on the "Groups" tab, just right of the Home section.

Looking for an expert opinion on nutrition or weight loss? Post your question under the "Ask RD" section.

First, commit to consistently tracking your food and activity to make the most of online weight-loss reinforcements. After being true to yourself, you’ll have tips and tricks to share with others, making it easier to offer thoughtful support.

Be your own support

Do you ever get down on your progress or engage in negative self-talk? Try instead to find ways to talk to yourself as you would a friend. Kind words and forgiveness go a long way. This positivity will help you stay on track and maintain motivation, especially when the scale fails to reflect your hard work.

Finding a way to support yourself through the ups and downs of weight loss is key to long-term success. Still, many folks find they are harder on themselves than their friends when changing habits.

Overall, weight loss is a process, like any journey, that naturally comes with triumphs and challenges. Finding social support for weight loss from co-workers, neighbors, and online connections will increase your chances of success and even raise the fun factor along the way.