Are you ready to lose weight?
To finally shed the extra pounds that have been hanging around for far too long?
Of course!
But as soon as you start you remember one of the reasons you quit the last time…
Your family.
They won’t eat this food.
You can’t make 2 separate meals every day.
There’s no way you can get to the gym.
Well, you might as well give up and commit to being overweight and unhappy for the rest of your life, right?
NO! It’s time to do this WITH your family!
Eating healthy and losing weight can be a fun and rewarding experience when you do it together. Here are some tips and ideas to make your family’s nutrition journey enjoyable and successful:
Get Everyone Involved
Make healthy eating a family affair by involving everyone in meal planning, grocery shopping, and cooking. Let each family member choose a healthy recipe to try each week, and make it a group effort to prepare and enjoy the meal together.
When you allow family members to pick the items on the menu, they’re much more likely to not just try it but LIKE it!
Stock Up on Healthy Options
Keep your pantry and fridge stocked with nutritious foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. Encourage your family to reach for these options for snacks and meals instead of reaching for processed or sugary foods.
Here’s the secret with this..
Don’t make the change all at once!
Slowly start to replace the old with a SLIGHTLY healthier new.
Be honest with them that this version is a little bit healthier and be sure to not try and convince them it’s the same thing (unless you want to spark WWIII).
Create Balanced Meals
Focus on creating balanced meals that include a variety of nutrients. Aim for a plate that’s half-filled with fruits and vegetables, a quarter with lean protein, and a quarter with whole grains or healthy starches. Don’t forget to add a source of healthy fats like avocado, nuts, or olive oil.
A balanced plate allows you to mix, match and organize your plate to suit your goals while allowing everyone else the flexibility to suit their palate!
Make Healthy Swaps
Swap out unhealthy ingredients with healthier alternatives. For example, use whole wheat pasta instead of white pasta, Greek yogurt instead of sour cream, and herbs and spices instead of salt for flavoring.
Oh, and don’t make a big deal out of this.
See if anyone notices the difference!
Encourage Portion Control
Teach your family about portion sizes and the importance of listening to their bodies’ hunger and fullness cues. Use smaller plates and bowls to help control portion sizes and prevent overeating.
Consider talking about listening to hunger cues and respecting those.
If someone is full, allow them to be full.
If someone is hungry, allow them to be hungry.
Stay Hydrated
Encourage your family to drink plenty of water throughout the day. Limit sugary drinks like soda and juice, and opt for water, herbal tea, or flavored seltzer instead.
It’s a great idea to put glasses of water at the dinner table.
It might add a few extra dishes, but you’ll be surprised how many times they’ll grab and sip without even realizing it!
Plan Family Activities
Incorporate physical activity into your family’s routine by planning fun activities together. Go for family walks or bike rides, play active games like tag or soccer, or take up a new hobby like dancing or gardening.
Just like with meal planning, don’t be afraid to include everyone in the planning of this!
You’ll find a lot less moans and groans about these healthier activities if everyone is onboard.
Celebrate Achievements Together
Celebrate milestones and achievements together as a family. Whether it’s reaching a weight loss goal, trying a new healthy recipe, or completing a physical challenge, acknowledge and celebrate each other’s efforts and successes.
If you can, consider celebrating in a way that doesn’t involve giving a dessert or “cheat.”
It’s a great idea to celebrate with verbal praise, recognition or an activity!
Lead by Example
Be a positive role model for your family by practicing healthy habits yourself. Show them that eating nutritious foods, staying active, and prioritizing self-care are important parts of a healthy lifestyle.
Monkey see, monkey do.
If you’re going to tell your kids what and how to eat healthy, you better be practicing what you preach! You may not realize it, but your littles are always watching, and they believe food items are safe to try and enjoy if you’re already doing it.
Have Fun and Be Flexible
Above all, remember to have fun and be flexible with your approach to healthy eating and weight loss. Allow room for occasional treats and indulgences, and focus on progress rather than perfection.
By making healthy eating and weight loss a family affair, you can create a supportive and encouraging environment that sets everyone up for success. Here’s to a happier, healthier, and closer-knit family journeying towards wellness together!
If you’re not sure where to start in building a healthier plate for your family, CLICK HERE to learn more about How to Build Your Plate!
