Friends' Impact on Weight Loss
May 4, 2013
Friends may have our backs, but their health and fitness habits can literally shape our backsides. How do friends help—or hurt—your healthy habits? Learn more from Martina M. Cartwright, PhD, RD, adjunct faculty member at the University of Arizona, independent biomedical consultant, author and nutrition counselor in Scottsdale, Arizona.
The desire to copy people close to us is thought to enhance bonding and act as a social superglue (Lakin 2003). When we mimic each other’s eating behaviors, we form positive, subconscious bonds with our dining companions. What people do, rather than what they think, may be why obesity flourishes among friends.
The average person makes over 200 food decisions every day (Wansink 2006). Deciding what and where to eat are just two pieces of the dining puzzle—the other is with whom. Commiserating with pals or engaging in animated conversation over a tasty meal is often good therapy, but it can lead to distracted dining. Focusing on the conversation rather than the food often results in overeating (Hetherington 2006; Wansink 2006). Also, those who eat together subconsciously model each other’s eating styles. Normally light eaters consume more when munching with a group, while heavier eaters eat less when dining with companions (Bell & Pliner 2003). If you want to lose weight, you may find it easier if you hang out with friends who eat healthfully and exercise.
Motivating yourself to exercise can be challenging. Did you know that nonexercisers are more likely to get moving and stick with activity programs if supportive friends are involved? As a whole, social influence is positively associated with exercise behaviors, intentions and attitudes. Gabriele et al. (2005) explored social encouragement, which focused on positive reinforcement and statements such as “people important to me encourage me to exercise.” Positive social encouragement like this improved exercise motivation, but social constraint or negative reinforcement reflected in statements like “people will be disappointed in me if I quit exercising” were not helpful. Surrounding yourself with positive pals may keep you moving in the right direction.
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The workplace can be a minefield for people trying to shed pounds. Desktop candy jars and office celebrations provide a steady stream of sugary indulgence that can sabotage the most strident dieter’s 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 (Wansink 2006).
- View the veggies: Leave these uncovered to promote healthier grazing.
- When dining with a co-worker, split large portions.
- Socialize and celebrate without food.
- Limit happy-hour drinks/alcohol.
- Avoid desktop dining.
- Limit the “office feeder” influence.
- Set an example: Bring in healthier snacks like fresh fruit, and replace the candy with dried fruit or nuts.
- Support co-workers who are trying to lose weight.
Gabriele, J.M., et al. 2005. Differentiated roles of social encouragement and social constraint on physical activity behavior.Annals of Behavioral Medicine, 29 (3), 210–15.
Hetherington, M.M., et al. 2006. Situational effects on meal intake: A comparison of eating alone and eating with others. Physiology & Behavior, 88 (4-5), 498–505.
Lakin, J.L., et al. 2003. The chameleon effect as social glue: Evidence for the evolutionary significance of nonconscious mimicry.Journal of Nonverbal Behavior, 27 (3), 145–62.
Wansink, B. 2006. Mindless Eating: Why We Eat More Than We Think. New York: Bantam.