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" In 2013, a survey commissioned by Diet Chef found that more than 60% of people to put on weight when in a comfortable relationship, with 72% saying that their partner had also put on weight. Overall, 66% of couples thought they had put on weight together.   If this sounds familiar, and you&amp;#039;re both looking to reverse the situation (yet individually lack the motivation to do so) the obvious solution is to do it together. These things are undoubtedly easier done with a companion \u2013 someone with the same goals as you who can provide motivation and understanding along the way. However, losing weight as a couple can also prove to be a bit of\u00A0a minefield, with the potential to cause arguments, upset and even drive a wedge between you. So, to guide you through the process, we spoke to several experts to give you the best chance possible of beating the bulge without ruining the relationship.   Broaching the subject  Weight, and particularly weight gain, is a bit of a taboo subject within relationships, which is why the first hurdle in deciding to lose weight together is often the hardest. Hilda Burke, psychotherapist and couples counsellor, tells us the best way to get the ball rolling without hurting any feelings.  &amp;quot;To make any remark or to give &amp;#039;useful advice&amp;#039; to your partner about their weight might be perceived as you not accepting them just as they are. Or worse, that you don&amp;#039;t find them attractive as they are and need them to change in order for you to feel potentially attracted to them again! That&amp;#039;s why I&amp;#039;d urge caution when encouraging a partner to embark on a weight loss journey with you.&amp;quot;  If you do think that your partner needs to lose weight, Hilda suggests leading by example. This is a positive tactic that won&amp;#039;t make your other half feel disempowered and doesn&amp;#039;t risk damaging the relationship. She says:  &amp;quot;If you&amp;#039;re eating healthily, taking regular exercise and enjoying the benefits \u2013 a clearer mind, better health and a fitter body \u2013 then I&amp;#039;m sure your partner will take notice and be inspired to follow suit.&amp;quot;\u00A0   Ultimately, the only way to know you are embarking on a health journey that ensures your relationship doesn&amp;#039;t take a hit is to accept that you \u2013 and only you \u2013 are responsible for the outcome. &amp;quot;If you both agree to go running together, go to the gym three times a week and eat salad for dinner, and then one of you bails on that plan, the other may feel that it&amp;#039;s ok to also give up. This could lead to blame, which can trigger deep resentment in the relationship. The only way to achieve a healthy, non co-dependent relationship is if each person is responsible and accountable for himself or herself. While it can be potentially very bonding for a couple to engage in healthy activities together, for it to be sustainable and enduring you ultimately need to be doing it for yourself.&amp;quot;  Exercising together In theory, exercising together should be fun and simple. Yet in practice, there are all sorts of things that can make it more complicated then you would think, with differences in ability or strength putting a spanner in the works and causing frustration. Fitness instructor and personal trainer\u00A0Jacqui Jackson says:  &amp;quot;My top tip for couples that want to work out, but don&amp;#039;t have the same fitness levels is to focus on body weight resistance, changes in tempo or doing it for a certain amount of time. For example, complete a mini circuit of squats, crunches, press ups, tricep dips and glute bridges. Do each exercise for 1 minute before moving onto the next. So if one of you is better at press-ups than the other, you can push yourself harder and do more in the time you have.&amp;quot;  If you want to take your workouts outside, Jacqui suggests doing a team obstacle race or bootcamp together, as these can be really fun and will strengthen your bond as a couple.  &amp;quot;Or, for those a little more competitive, how about a run? The slower runner sets off first and the challenge will be to reach a certain landmark before the faster runner catches up. This makes both runners work that little bit harder. Whoever wins buys lunch!&amp;quot;  It&amp;#039;s also important to include activities that both of you enjoy, which can be hard \u2013 especially if one likes cardio and one likes strength training, for example. So have a think about how you can combine the activities you both enjoy.  &amp;quot;Overall, there are huge benefits to working out with a buddy. You are more likely to keep to it, push yourself harder, stay longer and most importantly enjoy it! Who says you can&amp;#039;t laugh and have fun when exercising? Enjoying similar activities and pursuits can help strengthen your relationship as you have that common interest. The key is to be considerate of each other and be open minded to new activities and sports.&amp;quot;   Eating healthily  The underlying principles of a healthy diet for weight loss apply to both men and women, with the only variable being in portion size. This means that you can both enjoy the same healthy meals together, making it easier to keep your eating habits on track. Lily Soutter, nutritionist and weight loss expert, says:  &amp;quot;In order to lose body fat whilst maintaining lean muscle mass, it is vital that a couple follow a diet, which balances blood sugar. This includes good quality protein with each meal and snack, which is essential for keeping hunger at bay. Protein sources include fish, lean meats, eggs, pulses, tempeh, nuts, seeds and natural yoghurt. The diet would also include healthy fats such as oily fish, avocado, nuts, seeds and cold pressed oils, and an abundance of fibrous vegetables.&amp;quot; It&amp;#039;s no secret that couples who have been together for a while, especially those who live together, can develop unhealthy habits, such as drinking during the week or getting a takeaway every Friday. To help you beat these habits and stay on the wagon, Lily suggests the following tips.  1. Use non-food related rewards Love is often associated with food, for example we may show love by buying sweet treat for our partner or by dining out. Instead, use non-food related ways to you care: like buying a gift or booking a fun activity to do together. 2. Take up healthy cooking classes This is a great way to spend quality time with one another and can make healthy meals appealing for you both!  3. Have alcohol free nights Make a pact to have at least 4 alcohol free nights each week. 4. Detox your cupboards Out of site out of mind! If you&amp;#039;ve got into a habit of munching away on unhealthy snacks on movie nights, it may be time to detox your kitchen of unnecessary junk. You can both agree to stock your cupboards with healthy snacks like fruit, nuts, seeds, hummus and crudit\u00E9s or homemade bliss balls.  5. Keep cravings at bay  Try whizzing up some fresh berries with Greek yoghurt for a tasty alternative to sugar. This is a high protein, low sugar snack so perfect for blood sugar balancing. 6. Get more sleep  Studies have shown that being tired can cause us to eat 300-400 more calories the next day. In order to keep energy levels high, we tend to choose sugary or starchy quick fixes after a bad night&amp;#039;s sleep.  7. Drink more water People often mistake thirst for hunger. If cravings kick in, then drink a glass of water or have a warm herbal tea and wait for at least 20 minutes for cravings to subside. 8. Self-soothe with a non-food related treat  Cravings for specific comfort foods are often a result of an emotional hunger. Instead of soothing your emotions with food, self-sooth with a non food related activities such as having a hot bath, taking a brisk walk or watching your favourite programme.   "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.netdoctor.co.uk/healthy-living/wellbeing/a26894/losing-weight-as-a-couple/>