A good support system for your health goals is a small group of people, and sometimes professionals, who encourage your new habits, join you in some of them and help you get back on track after a hard week. Research on weight loss suggests that involving friends or family can make it easier to stick with a program and keep results. The practical steps are to decide what kind of help you need, ask for it specifically, and add new sources of support where you have gaps.
Why support makes a difference
In a well-known study, people were recruited for a weight loss program either alone or with three friends or family members. Those who joined with friends lost more weight and were more likely to complete the program and maintain their loss. In the group recruited with friends and given extra social support strategies, 95% completed treatment and 66% fully maintained their weight loss over the following six months, compared with 76% and 24% in the group that came alone with standard treatment.
Support also matters for how you feel along the way. The NHS lists connecting with other people as one of its five steps to mental wellbeing, noting that good relationships help build a sense of belonging and self-worth, give you a chance to share positive experiences, and provide emotional support. Feeling steadier emotionally makes it easier to stick with habits like regular meals, movement and sleep.
The four kinds of support
Different people help in different ways. It’s rare for one person to cover everything, which is why a few supporters work better than one.
| Type | What it looks like | Who might provide it |
|---|---|---|
| Emotional | Listening without judgment, encouragement after a setback | A close friend, spouse, sibling |
| Practical | Watching the kids so you can exercise, sharing meal prep, keeping certain foods out of shared spaces | Partner, roommate, family |
| Companionship | Walking, cooking or doing a class together | Friend, coworker, neighbour, group class |
| Information and accountability | Reliable guidance, regular check-ins, help adjusting your plan | Doctor, registered dietitian, coach, structured program |
Step 1: Map the support you already have
Take a sheet of paper and list the people you see or talk to regularly. Beside each name, note:
- Do I feel encouraged or judged after talking with them about my health?
- Which type of support could they realistically offer?
- Do they share any of my goals or interests?
Be honest. Some people love you but aren’t helpful on this topic, perhaps because they make comments about your food or tease you for changing. That doesn’t mean ending the relationship, only that they may not be the person you lean on for this.
Step 2: Get clear on what you need
Before asking for help, decide what would actually help. Vague requests (“Support me with my diet”) often get vague or unhelpful responses. Specific ones work better:
- “Could you walk with me Tuesday and Thursday evenings?”
- “Please don’t comment on what’s on my plate. If I want feedback, I’ll ask.”
- “Would you text me on Sunday to ask if I’ve planned my meals for the week?”
- “Can we take turns cooking a vegetable-heavy dinner twice a week?”
- “When I’ve had a rough day, I’d love it if we went for a walk instead of getting takeout.”
Step 3: Fill the gaps
If your current circle can’t cover something, look for new connections. The NIH’s National Institute of Diabetes and Digestive and Kidney Diseases suggests that if you feel you can’t make a change alone, you recruit others to be active with you, sign up for a fun fitness class, and get your family or coworkers involved in healthy eating. Other options:
- Group activities: walking groups, community centre fitness classes, recreational sports leagues, hiking clubs
- Cooking together: a monthly potluck or batch-cooking day with friends
- Volunteering in active roles, such as community gardens or park clean-ups
- Online communities focused on a specific goal; choose ones with a supportive, non-shaming tone and leave any that push extreme diets
- A workout or accountability partner with a similar schedule
Our article on social support in fitness has more ideas for finding exercise companions.
Step 4: Add professional support where it fits
Friends and family offer encouragement, but they aren’t a substitute for expert guidance. Consider:
- Your family doctor for health checks, medications that may affect weight, and referrals
- A registered dietitian for an eating plan tailored to your health, culture and budget
- A therapist or counsellor if stress, low mood or emotional eating are making change hard
- A coach or structured program for regular accountability and help adjusting your plan
Making it easier for supporters to help
People who care about you often want to help but don’t know how. A few habits make it easier for them:
- Tell them what you’re working on right now, not your whole plan. “This month I’m focusing on eating breakfast every day” is easy to remember and support.
- Say what isn’t helpful, kindly. Unsolicited advice, food policing and comments about your body usually backfire, even when well meant.
- Thank them specifically: “Our walks this week really helped on the days I felt like quitting.”
Step 5: Keep the support going
- Share wins, not just struggles. People like knowing their help made a difference.
- Offer support in return. Ask about their goals, show up for their events, cheer them on.
- Build shared routines. A standing Saturday walk or weekly meal-prep session needs no planning each time.
- Check in on what’s working. Every month or so, ask yourself which kinds of support you’re using and where you still feel alone.
Handling unsupportive people
Sometimes the people closest to you resist your changes, often because it disrupts shared routines. A few approaches:
- Explain briefly why this matters to you, focusing on how you want to feel rather than on weight.
- Set a clear boundary: “I’m not going to discuss my food choices at dinner.”
- Offer an alternative that includes them: “Instead of meeting for dessert, could we meet for a walk?”
- Have a polite, ready answer for food pushing: “No thanks, I’m full, but it looks great.”
- Limit how much you talk about your goals with someone who consistently undermines them.
Managing stress from difficult relationships is part of the picture too; see our article on stress management.
Supporting your goals when you live alone
If you don’t have family nearby or live by yourself, structure matters more. Schedule regular calls with a friend, join one recurring group activity, and consider a program or coach with scheduled check-ins. Even one dependable weekly connection can make your goals feel less solitary. Setting clear, specific goals also makes it easier for others to help; our goal-setting guide walks through how.
Key takeaways
- Involving friends or family can make it easier to stick with health changes and maintain results.
- Aim for a few supporters covering emotional, practical, companionship and expert help.
- Ask for specific help rather than general “support.”
- Fill gaps through classes, groups, shared cooking and professionals.
- Give support back and build shared routines that run on their own.
- Set calm boundaries with people who undermine your goals.