Losing Weight: Conversation Starters

Talking to a family member or friend about losing weight or healthy lifestyle changes can be hard. Use these tips to start the conversation.

Start by saying, “I care about you.”

To let your loved one know you care, you can say: 

• “You're important to me, and I want you to be around for a long time.”
• “I want you to have more energy and not worry about your health. That’s why I want to help you reach a healthy weight.”
• “I’m here for you. Let’s make healthy changes together.”

Offer encouragement, and ask what kind of support would be helpful.

You can say:

• “What changes would feel realistic for you right now?”
• “What is one small goal you would feel comfortable starting with?”
• “What has worked well for you in the past?”
• “Losing weight can seem overwhelming — but you are not alone.”
• “May I share some ideas that have been helpful for me?” 

Here are some ideas for losing weight in a healthy way that you can share with your loved one:

• Set manageable goals — start by trying to lose about 1 to 2 pounds each week.
• Start a food diary. Use a notebook, phone app, or photo log to keep track of what and how much you eat and drink. This can help you notice patterns and choose small, realistic changes, like planning healthier snacks. 
• Eat a healthy breakfast every day.
• Serve yourself smaller portions. One strategy is using a smaller plate or bowl. Check the serving sizes on the Nutrition Facts label.  
• Drink water instead of sugary drinks like soda or energy drinks. For flavor, add fruit, cucumbers, or mint to your sparkling water or water.
• Do something active every day — take the stairs, go for a walk at lunch, dance during TV breaks, or enjoy a family bike ride.
• Build support and community. Join a walking club, exercise class, or support group to keep you motivated. Ask a friend or family member to join you in making healthy changes. 

Ask people you trust for support. Friends, family members, co-workers, or support groups can help you stay motivated, share ideas, and celebrate progress along the way.

Encourage them to talk with their doctor or dietitian.

You can say:

• “Your doctor or a dietitian can be part of your support system and help you make a plan to lose weight in a healthy way.”
• “Let’s think of some questions for you to ask your doctor. If you want, I can come to your appointment with you to take notes.”

Offer your support.

You can help your loved one lose weight by finding ways to get active and eat healthy together. Here are some ideas you can suggest:

• “Let’s go food shopping together. We can use the Nutrition Facts label to find foods and drinks that are low in added sugars and saturated fats.”
• “Let’s split a meal when we go out to eat tonight.”
• “Would you like to go for a walk tomorrow morning?”
• “I’m taking an exercise class this weekend. Would you join me?”

You can also support your loved one by celebrating their weight loss — for example, by letting them know you’re proud of them.