Avoid Gaining Weight in a Relationship with These Tips

It's Common for Couples to Gain Weight

It's extremely common to put on extra pounds after coupling up. With all the joy a new relationship brings, health and fitness routines often fall by the wayside. You may find yourself eating out more, indulging together, drinking more alcohol, and prioritizing quality time over gym time.

Additionally, research shows being in a happy relationship is associated with weight gain. One study found that after coupling up, both men and women increased their caloric intake and decreased physical activity levels.

This "happy relationship weight gain" phenomena is well known. But while it's normal, it can still be concerning and frustrating if you feel your health declining and your clothes fitting tighter. With some communication and planning, you can get back on track together.

Understand Why It Happens

It's important not to place blame, but to understand why you've veered off course so you can make constructive changes. Some common reasons couples gain weight include:

• Eating out more frequently at unhealthy restaurants
• Larger portion sizes when dining together
• Less home cooking, more takeout and delivery
• Increased snacking while watching TV together
• Drinking more alcohol together socially
• Less motivation to exercise regularly
• Trading the gym for more time together
• Letting healthy habits slide in favor of travel and fun
• New stress from navigating a relationship

Get Back on Track as a Team

Gaining weight is not an inevitable result of being coupled up. With some effort and communication, you can get back on track to feel healthy, confident and energized together. Here are 5 strategies:

Cook More Meals at Home

Making healthy meals together at home is one of the best ways to improve your diet in a relationship. Meal prepping and planning healthy dinners allows you to control ingredients, portions, and calories.

Cook together to make it fun - try new recipes, listen to music, and sip wine or tea as you chop and stir. It's an intimate way to bond while taking care of your bodies.

Meal Plan and Grocery Shop Together

Sit down together once a week to plan out dinners so you have healthy ingredients on hand. Then do a joint grocery trip to shop for groceries and supplies. Having a plan and stocked kitchen prevents last-minute unhealthy takeout meals.

Focus your grocery list on lean proteins like chicken, fish, and plant-based options. Fill your cart with vegetables, fruits, whole grains, beans, nuts, seeds, and healthy fats like olive oil and avocado.

Work Out Together When Possible

Exercising as a couple can be more motivating and fun than solo workouts. Try activities you both enjoy - running, hiking, swimming, cycling, tennis, paddleboarding, beach volleyball, dancing classes.

Joining a recreational sports league, taking couples yoga classes, or doing at-home workout videos can provide quality time together while burning calories.

Have an Open Conversation

Have an open, non-judgmental conversation about your health goals, concerns about weight gain, lifestyle factors getting in the way, and how you can mutually support better habits.

Avoid shaming or blaming. Come from a place of wanting to feel your best so you have energy for each other and your relationship. Consider input from your partner on changes they think could help.

Make More Time for Self-Care

While focusing on your partnership, don't neglect your individual wellness needs. Single time to decompress, exercise, meditate, and do hobbies prevents your relationship from becoming all-consuming.

Having balance between couples' time and self-care helps manage stress and maintain healthier habits overall.

Establish a Routine That Works

Creating set routines around eating, exercise, sleep, and self-care makes healthy habits feel effortless. You and your partner can help keep each other consistent.

Schedule Exercise Appointments

Actually schedule workout sessions on your calendar to make them happen - whether it's a class you'll attend together, solo time at the gym, or a neighborhood run.

Treat exercise like any other important appointment so it remains a priority amid the busyness of life and relationships.

Meal Prep Set Days

Dedicate a set day and time each week to prep healthy meals and snacks together for the week ahead - Sundors, for example. Cook proteins, grains, and veggie sides for easy grab-and-go options.

Grocery Shop on the Same Day

Establish a designated grocery shopping day so you always have healthy ingredients stocked up when hunger strikes. Shop for items on your meal prep plan.

Schedule Date Nights

Stay connected by putting date nights in the calendar so they actually happen amid busy schedules. Be clear about your budget and healthy restaurant options if dining out.

Plan fun active dates too like hiking, bowling, skating, dancing, or cooking classes you can enjoy together while getting a workout.

Make Smart Swaps and Substitutions

You and your partner can help each other stay on track by swapping unhealthy choices for better options. Here are some easy food substitutions to try:

Replace Refined Carbs

Swap white rice, pasta, bread for whole grain versions high in fiber like quinoa, brown rice, whole wheat pasta, and Ezekiel bread.

Use Leaner Proteins

Choose lean turkey, chicken, and plant-based proteins instead of red meat. Grass-fed beef in moderation can also be healthy.

Load Up On Vegetables

Fill at least half your plate with roasted, steamed, sauted or raw veggies at meals for nutrients without excess calories.

Enjoy Fruit For Dessert

Satisfy your sweet tooth with fresh fruit like berries, pineapple, mango or baked apples with cinnamon instead of ice cream, cakes, and cookies.

Boost Nutrition

Add extra nutrition to meals with toppings like avocado, hummus, nuts, seeds, olives, yogurt, or a drizzle of olive oil.

Exercise Portion Control

When trying to lose weight in a relationship, portion sizes matter, especially with restaurant meals. Try these tips:

Split Plates at Restaurants

Resist super-sized entrees, heavy apps, and multiple courses. Split one main dish with a salad instead.

Portion Dinner at Home

Use smaller plates and bowls to avoid overfilling. Portion proteins to 3-4 ounces per serving and carbs to 1/2 cup.

Control Snacking

Don't nosh mindlessly from bags or boxes. Portion snacks into 1-ounce servings to grab on the go.

Measure Oil and Dressing

Pour healthy fats like olive oil and dressings into a measuring spoon or rub for accuracy instead of pouring freely.

Limit Liquid Calories

Stick to water or unsweetened tea. Limit high-calorie juices, frappes, and alcohol.

With mutual support, understanding, and smart strategies, you and your partner can maintain healthy lifestyles and keep unwanted weight in check.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.