1. Recruit group members
Seek first to recruit people you know. "The family members with whom you have close relations and friends are certainly in the best position to understand and share your desire to adopt a healthier lifestyle," says Stacey Segal. You can also recruit colleagues who are fighting the same kind of existence you.
According to her, it is better to stick with a group of four to six people to facilitate planning. It also advises to focus on the willingness to adopt a healthy lifestyle rather than the number of pounds to lose. "Your common goal should be to take snacks and healthy and balanced meals, which you will lose weight and allow you to maintain a healthy weight, she says. The aim is to encourage and support each other and rejoice together victories of each member, as small as they are. "
2. Place the structure
Determine exactly the modus operandi of the group. The dietician recommends a meeting every two weeks, "which should give to each member of the group enough time between meetings to work on its objectives and to identify obstacles in its path." Because This is a very delicate subject, you probably want to hold meetings in private rather than public members could, for example, receive the group in turn. To brighten the meetings, it also suggests that each turn brings a healthy snack, such as whole wheat crackers with a filling of hummus, rice flour rolls stuffed with salad, nuts and berries, etc.. "Let yourself be inspired by each culinary creativity," she suggests.
3. Determine your goals
Do not set goals as they will not result in discouraging members of the group. Each of you should instead set a realistic objective, for example lose 4 pounds, reduce portions, etc.. Not only should each share these objectives with other members of the group, but it should also be noted in a diary, an important element of any good weight loss program. It should also be noted recurring problems encountered, such as cravings late afternoon, as the victories they won, to share with the group at a future meeting .
Group members should weigh and record their progress once a week. "Whenever possible, always use the same scale, advises dietician, and do not weigh yourself more than once a week. Weight fluctuates daily and it is quite normal, but these fluctuations are not at all representative of pounds that you really lost or gained. "
4. Call the experts
You can invite expert speakers to address the group, which will give members additional tools. "It is essential that you understand the role of food choices in your success or your failure," says Stacey Segal, who believes that the first expert to invite is a dietician. Invite as a professor of physical education, which will demystify the principles, sometimes obscure, which govern the various types of exercises. "Eating well is one of the elements of the weight loss and maintaining a healthy weight," she says.
5. Help you
If you have decided to set up or join a group is that you feel that would help you achieve your goals. Assistance is a must. Do not hesitate to share with the group your problems and little joys. Talk openly about your difficulties, advises Stacey Segal, because it is likely that another member of the group through exactly the same. "Try to find solutions to overcome them," she suggests.
If members are struggling to make good food choices or lack the motivation to go to the gym, ask them to share recipes and ideas simple exercises. "Set within the group a buddy system so that everyone can rely on another member, she can call out of meetings when they need support," said the dietician. Finally, keep in mind that the atmosphere makes for a lot: good mood and humor make things easier. And most importantly, do not miss an opportunity to celebrate each small victories each others.
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