Blog - Richard Geres Personal Training - Weight-Loss, Fitness, Research

Multiple studies confirm that enthusiastic friends are essential to developing and sustaining healthier fitness habits. Dieters can lose more weight if partnered with supportive friends, and exercisers get more motivated if paired with positive pals. There is no doubt that the company we keep has a profound impact on body size and exercise practices.

Close friends play a powerful role in moulding fitness habits through social modelling - our tendency to mimic the actions of those around us. Friends are a valued source of motivation, encouragement and inspiration. Good or bad, friends shape thoughts, emotions, habits - and our physical bodies. And family and friends have the greatest influence on health because of their long-lsting relationship.

The global Edelman Health Barometer survey (2011) documented the social nature of health influence:

• Forty-three per cent of those surveyed said friends/family have the most impact on personal health lifestyle.
• Thirty-six per cent reported that close social ties have the most impact on personal nutrition.
• About two-thirds said they had tried to change a negative health behaviour, but half failed to sustain the change, citing a lack of ongoing social support as one contributor.

A study undertaken in 2007 by Christakis & Fowler followed 12,000 subjects from the Framingham Heart Study over 32 years. The study results were surprising, demonstrating that a person's chances of becoming obese increased by 57% if a friend became obese. The type of friendship was also important. Between mutual friends, the subject's risk of obesity increased by a whopping 171% if the friend became obese.
Gender was also a factor. The probability of obesity increased by 71% if friends were the same sex. All-male friendships resulted in a 100% increase in the chance of becoming obese, while the female-female obesity risk was about 38%. People were more likely to pack on the pounds if their close pals did too.

Workplace Weight Gain

The workplace can be a minefield for people trying to shed weight. Co-workers can unknowingly sabotage weight loss efforts. The seemingly endless office celebrations and corporate events provide a steady stream of sugary indulgence that can ruin the most dedicated dieters efforts.
While coffee breaks and corporate parties can foster camaraderie, they entice mindless eating.

Here are a few tips for taming workplace temptation:

• Put a lid on goodies. Covering them with foil or a lid will curb mindless munching 
• Make the veggies visible: leave these uncovered to promote healthier grazing
• When dining with a co-worker, split large portions
• Socialise and celebrate without food
• Limit happy-hour drinks/alcohol
• Avoid desktop dining
• Set an example: bring in healthier snacks like fresh fruit, and replace the chocolates with dried fruit or nuts
• Support and respect co-workers who are trying to lose weight

Hitting the Gym With a Friend

Exercise has numerous health benefits, but motivation and adherence are big challenges. Couch potatoes are more likely to get moving and stick with activity programmes if supportive friends are involved. Group cohesion, social interaction and positive reinforcement are strong motivators to starting and maintaining an exercise regimen. Friends influence each other's exercise habits, but only if the perceived support is strong.

Here are a few tips for utilising social support for weight-loss success:

1. Team up with an encouraging and reliable friend or family member when embarking on an exercise or weight-loss programme. If they are not reliable or determined, find someone else...your chances of failure are higher if start you a programme with them.
2. Talk to your family members when starting a weight-loss programme and explain to them how important this is to you. Ask them for their support and plead them not to tempt you with the wrong foods and treats. Keep a meal plan diary and schedule in the kitchen, so that your family members can see how dedicated you are. It will also increase the pressure on you not to faulter... you don't want them to laugh at your failures, do you?
   
3. Explain to your work colleagues that you are determined to eat better. Prepare your food at home and bring it with you to work. Not having the right food available at lunch-time will make it far more likely that you will be joining them for sandwiches, cheesecakes, pizza etc. You might just convince some of them to join in with you!

What do you think? Do you exercise more regularly if accompanied by a friend? Do your work colleagues support you when you are on a weight-loss programme? What about your family? Is your partner/parent supportive?
Give us your comments below! (Make sure you are logged into Facebook).