- It is important to check with your doctor before you start a family weight loss plan. Each member of your family should have a physical exam with the family doctor. Your doctor should be aware of your family's individual weight loss goals. Cholesterol, weight and body mass index should be checked.
- It is unlikely that every family member will have the same weight loss goals. Set individual goals, but support each family member in achieving them. A realistic and healthy weight loss goal for most people is one to two pounds per week.
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Healthy foodsIt is easier to stay on track with dietary restrictions when the whole family is involved. Meal preparation is simplified when the whole family is trying to lose weight. When grocery shopping, have several family members go to the store together and take turns reading food labels. Plan healthy, low-fat family meals ahead of time and shop with a list. Buy foods that are low in fat, sugar and carbohydrates. Stock up on fruits, vegetables and low-fat proteins like chicken and fish. Prepare meals that the entire family will enjoy and take turns cooking. -
Family hikeMaking exercise a family affair can be fun. Take family walks or jogs. Team up for a game of tennis. If you have a large family, play a sport together like soccer, touch football or basketball. Focus on being active together and avoid sedentary family behavior like sitting around watching television or going to the movies. Plan physical family outings like hiking, swimming and bike riding. - Because you are working as a family, it is important that you track everyone's progress. Weekly weigh-ins are one way to keep everyone in check. However, don't weigh publicly if some family members will be embarrassed; instead just log how many pounds each person has lost. A buddy system can also help keep everyone focused, so partner family members to support each other when they are having trouble sticking to the plan or face temptations with food. While your family's weight loss goals may not all be exactly the same, the common goal for all is to achieve a healthier life style.
