Losing weight through
diet and exercise requires determination and commitment, and doubling up
to lose weight as a couple presents its own set of benefits and
challenges. When you set goals and plan out your diet together, you can
motivate each other to weight-loss success.
Benefits and Challenges of Couples Dieting
When
losing weight together as a couple, you add motivation and
accountability. You can spot each other during weight training and offer
emotional support when the dieting gets tough. Unfortunately, dieting
together presents a unique set of challenges. For one, men and women
face different weight loss issues and are motivated by different things.
While women tend to put on more fat during child-bearing years, men are
less likely to identify their need for weight loss. Men may be more
motivated by a medical condition or recommendation, while women gain
more motivation from societal pressure to be thin. Men and women gain
muscle and lose fat differently and have different nutritional needs, so
the same program may yield different results for each partner.
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Nutrition Plan
Men
and women have different nutritional needs, and your plan should
reflect this. While you can prepare the same foods and enjoy the same
meals, women will probably require smaller portions and fewer overall
calories. Reduce your caloric intake by eating five to six smaller meals
more frequently throughout the day. Eat a variety of fruits, vegetables
and whole grains to fill you both up with fiber and nutrients without
all the calories and fat. Choose foods and recipes you both enjoy, and
look for ways to prepare of modify them to meet your weight-loss goals.
Healthful Cooking for Two
Careful
planning before heading to the grocery store can make dieting success
easier. Look for healthful recipes that freeze well, such as soups,
stews or casseroles, so you can each enjoy a portion and save the extra
to bring to work or pull out on busy nights when you may be tempted to
eat out. Start your grocery shopping in the produce section, and stock
up on plenty of fresh fruits and vegetables to snack on instead of
chips, crackers or candy bars. When the two of you sit down to eat,
place a single serving of each food on your plate and leave the rest in
the kitchen to reduce the temptation to overeat. Sitting at the table
instead of in front of the TV makes you more aware of what you're
eating.
Exercise
Adding
45 to 60 minutes of moderate aerobic exercise four days per week can
double your rate of weight loss, says MayoClinic.com. Your cardio
options expand when you have a partner. Instead of endless hours alone
on the treadmill, head to the park for a game of tennis or learn to row
doubles at the lake. Hit the weights at least twice a week as a pair to
build metabolism-boosting muscle. Transform your workout from a chore to
a special time to spend together each day.
Tips for Success
Set
short- and long-term goals both individually and as a couple. Write
them down and revisit them often to evaluate your progress. Identify
possible obstacles and plan how you'll overcome them together. For
example, if your friends invite you out for dinner and drinks
frequently, plan ahead by researching healthful menu items and alcoholic
drink alternatives before you head out the door.
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