I am a member of Slim-Possible, a weight loss support group at the Addison Athletic Club. It is for ages 50 and up. The description says it is “a program that promotes healthy habits through four training components — physical activity, nutrition, mental health and preventative health behaviors. We will meet every Friday to keep you motivated. Sign up now and take one step closer to being healthier and happier. It is possible when we work together.” We do share recipes, articles about health and tips to keep us motivated. We commiserate if we don’t meet our goals and celebrate when we do. It does make a difference when you know you are accountable to someone else. We meet on Fridays, and I cannot tell you how many times I have completed a goal on Thursday, knowing I had to report to the group the next day. It is much easier than trying to do it by yourself. Let’s learn about weight loss support groups.
According to the Aug. 27, 2021 article “Group programmes for weight loss may be more effective than one-to-one sessions” at https://evidence.nihr.ac.uk National Institute for Health Research,
researchers found seven studies which compared group and one-to-one programmes for weight loss. Their review included 2,576 people in total, in studies carried out in the UK, the U.S., Australia, Germany and Spain. The review showed that after one year of treatment, people who attended group programmes achieved more weight loss than those who had one-to-one sessions. Compared to those having one-to-one sessions, people in group programmes were 58% more likely to lose at least 5% of their body weight.
From a clinical perspective, groups are more feasible because they can reach a lot more people in one hour than if delivered one-to-one. If we want to increase access to treatment for obesity, group interventions may be a practical and feasible way of reaching more people and importantly, this research shows that they are effective,” said Sally Abbott, assistant professor in dietetics, Faculty of Health and Life Sciences, Coventry University.
“The global rise in obesity and related health risks has intensified the search for effective weight loss programmes. The conclusion of this paper that group multi-component lifestyle interventions are superior to one-to-one interventions is an important finding.
Further research is now needed to understand the reasons why group sessions lead to more weight loss than one to one. It will be beneficial to know if this success can be replicated online and who engages well with each method. If peer support is a factor here it would be valuable to look at how this can be enhanced and can this lead to cost savings. Internet weight loss programmes suggest that participants supporting each other via chat rooms leads to better outcomes so it is important to look at lessons learned when designing future studies,” said Avril Collinson, associate professor and academic lead in dietetics, University of Plymouth.
According to Jacquelyn Cafasso’s March 23, 2022 article “7 Places to Find Support on Your Weight Loss Journey” at healthline.com, it’s much easier to stick with a weight loss and exercise plan when you have support.
When you join a support group — whether in-person or online — you can share tips on diet and exercise, find an exercise buddy and discuss your obstacles and successes. Support groups can also help enhance your mental health as you face any challenges with your new lifestyle.
Your weight loss journey can be challenging, but research from the National Institutes of Health highly respected database PubMed in 2016 shows that having peer support can help people follow a plan involving healthful eating and regular exercise for longer.
In fact, diet and exercise programs delivered in groups seem to be more effective for promoting weight loss. One 2018 study from peer-reviewed journal Wiley showed that, on average, people in a group program lost about 7.7 pounds more than people who didn’t enroll in a group program after 6 months.
But what kind of support should you choose? Support comes in many forms. Here are seven places you can find the help you need during your weight loss journey.
1. Local peer support groups
Participating in a weight loss program with a group of friends may result in more weight loss than if you do the same weight loss program alone. The key to long-term success is having others to talk to who are facing the same challenges as you.
Together, you can make healthy choices as you work to create new habits. In-person support groups with participants who are all on a weight-loss journey together can offer companionship on top of accountability.
For those who may not want to meet in person due to the COVID-19 pandemic, many support groups now offer virtual meetings.
How to find weight loss peer support in your area
You can team up with a few friends to join a local gym and take classes or search online for an exercise or weight loss support group nearby.
You can also search Meetup.com for weight loss or group fitness training. Another option is to search for support groups on Facebook and narrow down your results by location.
You can also try Overeaters Anonymous, which allows you to search for local meetings that can help you overcome eating and dietary challenges.
These meetings may be held at local hospitals and often include medical professionals who can answer your questions. The organization says it provides access to meetings in 75 countries.
You may also want to check out a virtual option called The Obesity Action Coalition, which also maintains a list of in-person support groups by state.
2. Clinic-based groups
If you’re seeking the help of medical professionals, another option is to join small weight loss groups at universities or medical centers.
Psychologists, nutritionists or other weight loss professionals often run these clinic-based support groups. Over the course of several weeks or months, you’ll be given individualized attention to help you create a new healthy lifestyle.
Psychology Today’s local support search engine can help you find groups led by a medical professional. In addition, you can ask your physician or call local universities, hospitals or clinics for a referral. Many of these support groups may also have a virtual option.
3. Online forums
Another option that doesn’t require in-person meetings involves online support forums. Most forums offer a safe place for members to share stories as well as diet and exercise plans — plus seek motivation.
Examples include:
Keep in mind, though, that many of the people on these forums aren’t medical professionals and may offer you inaccurate advice. Always check with a doctor before starting a new diet plan or exercise program.
4. Apps
Weight loss apps are incredibly useful. They can help you track your calorie intake and exercise. Many of them also offer support in the form of social media connections and chat rooms.
For example, the app MyFitnessPal has a message forum where you can connect with other users to share tips and success stories.
The app for the wearable fitness sensor Fitbit also has strong community features. Once you purchase a Fitbit watch, you can connect with other friends and family who also have a Fitbit. You can participate in challenges with them and even find a local challenge with people you don’t know.
Another app known as FatSecret allows you to chat with others and create or join groups to connect with people who have similar goals.
5. Commercial programs
While these programs often come with a cost, they are another choice that may keep you engaged and focused on an exercise and diet program.
WW — formerly Weight Watchers — for example, is one of the most popular weight loss programs in the world. Its success is at least partially owed to its use of social support.
Every membership level — including a basic membership — provides 24/7 online chat support and access to their digital community. You can also access group meetings or receive one-on-one support from a coach for an additional cost.
Another commercial program that has shown success in long-term studies is Jenny Craig, according to a 2015 research review. Along with a meal delivery program, it offers community-based support in the form of online forums and member blogs.
6. Bariatric surgery support groups
If your doctor suggests bariatric surgery, your entire life approach will likely change following it. You’ll have to stick to a strict diet and adjust to life with your new appearance. It’s important to be able to talk with others who are going through the same changes as you.
Ask your bariatric surgery center for a referral to a bariatric surgery group or try searching on Facebook or Meetup.com for a bariatric surgery group nearby.
These groups are often open to people who have undergone weight loss surgery, as well as those who are considering the procedure. Friends and family may also be welcome to attend with you.
For example, American Bariatrics is a forum where you can interact with people who have undergone or want to have bariatric surgery.
Local medical institutions may be particularly equipped to offer support groups specifically for bariatric surgery. There, you will also get the support and advice of medical professionals.
7. Start a support group
If all else fails, sometimes taking your own initiative can help you get what you want. Start your own support group and find participants who can give you the support that you need. Some ways to start your own support group include:
- Start a small support group with interested friends or family with whom you can exercise, plan meals and keep each other accountable.
- Start a group on Meetup or Facebook and make a post advertising for people to join.
- Reach out to a weight loss organization in your area and ask if they have a support group. If not, volunteer to lead a support group.
How to start your own weight loss support group
Once you’ve figured out the kind of support group you want to have and have recruited some participants, follow these tips from The Well Project to help make the group a success:
- Decide on the focus. Consider these types of questions: Is it a general weight loss support? Is it about healthful eating? Is it about exercise? Is it about weight loss surgery?
- Decide on the size. Online groups can be larger than in-person groups, but you may want to set a limit to make the group easier to manage.
- Decide on the space. If you are holding an in-person support group, make sure you have a venue with sufficient space. If the meeting is virtual, make sure you and everyone participating has the necessary technological access.
- Decide on the rules. What kind of discussion is going to take place? Make sure everyone knows what is allowed and what is not. In general, keep all conversation and rhetoric within the support — whether online or in-person — respectful and nonjudgmental.
- Decide on the content. Having a support group does not have to mean just meeting with no agenda in mind. You can create an agenda for conversation, invite speakers or organize special social events. Ask your group members to make suggestions.
- Delegate. Running a support group can be time-consuming. Ask for member volunteers who can take on some organizational roles to help keep the group going.
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