Cleanse Days can prove to be your most effective tool in achieving weight loss and health goals. But for some, it can seem like an intimidating feat.
Having the support of a friend or team can make all of the difference.
Studies have consistently shown that those who feel more supported have a higher likelihood of success in losing the weight and keeping it off (1-4). One study also found that subjects with at least one successful weight loss partner lost significantly more weight compared with those who didn’t have successful partners (5).
The research highlights the importance of choosing to cleanse with a friend. Whether you’re new to Cleanse Days or a seasoned veteran, employing the help of a friend can help make sure the experience is positive. You and your partner might even see better results.
To be the best Cleanse Day partner you can be, there are a few steps you should follow:
Step 1: Be Positive
The power of positivity can’t be underestimated. One behavioral weight loss trial found that those who kept an optimistic attitude were more successful in losing weight than those with a more pessimistic mindset (6). Working to keep a good attitude throughout your Cleanse Day can help you and your partner have a more enjoyable experience.
Step 2: Be Organized
Planning ahead can make all the difference on a Cleanse Day. Preparing your Cleanse Day tools the night before – and reminding your partner to do the same – can help you stay on track for optimal results. Be sure to plan around your Cleanse Day style.
Step 3: Be Prepared to Troubleshoot
Being a good Cleanse Day partner doesn’t mean that you need to have all the answers. However, becoming familiar with the top 25 frequently asked questions can help you and your partner be prepared to overcome challenges you may face.
Step 4: Take Advantage of Technology
With busy schedules and geographic barriers it can be nearly impossible to meet up with your Cleanse Day partner face to face. So why not use technology to hold each other accountable? Studies have shown that phone calls, text messages, and internet-based support can be just as effective for supporting weight loss as in-person coaching (7-10).
Step 5: Follow Up
While completing your first one or two Cleanse Days is a great first step toward weight loss goals, it’s really the regular routine of Cleanse Days that can really help drive success. Follow up with your partner and commit to a schedule that you both can stick to. Check in regularly and hold each other accountable.
The right partner is essential to your success. Here are a few things you should look for in a Cleanse Day partner:
- Have similar goals in mind – remember, you’ll be working together to push each other in the same direction.
- Your partner should not be someone who will willingly cave at the first sign of hardship and leave you hanging – or worse, tempt you to quit.
- Find someone you feel comfortable turning to for support when you need it most.
- Gorin A, Phelan S, Tat e D, Sherwood N, Jeffery R, Wing R. Involving support partners in obesity treatment. J Consult Clin Psychol. 2005 Apr;73(2):341-3. DOI: 10.1037/0022-006X.73.2.341
- Wing RR, Jeffery RW. Benefits of recruiting participants with friends and increasing social support for weight loss and maintenance. Journal of Consulting and Clinical Psychology, Vol 67(1), Feb 1999, 132-138.
- Kayman S, Bruvold W, Stern JS. Maintenance and relapse after weight loss in women: behavioral aspects. Am J Clin Nutr. November 1990 vol. 52 no. 5 800-807
- Livhits M, Mercado C, Yermilov I, Parikh JA, Dutson E, Mehran A, Ko AY, Shekelle PG, Gibbons MM. Is social support associated with greater weight loss after bariatric surgery?: a systematic review. 10 February 2010. DOI: 10.1111/j.1467-789X.2010.00720.x
- Gorin A, Phelan S, Tate D, Sherwood N, Jeffery R, Wing R. Involving support partners in obesity treatment. J Consult Clin Psychol. 2005 Apr;73(2):341-3.
- Oettingen G, Wadden WA. Expectation, fantasy, and weight loss: Is the impact of positive thinking always positive? Cogn Ther Res. (1991) 15: 167. doi:10.1007/BF01173206
- Voils CI, Olsen MK, Gierisch JM, McVay MA, Grubber JM, Gaillard L, Bolton J, Maciejewski ML, Strawbridge E, Yancy WS Jr. Maintenance of Weight Loss After Initiation of Nutrition Training: A Randomized Trial. Ann Intern Med. 2017 Apr 4;166(7):463-471. doi: 10.7326/M16-2160. Epub 2017 Feb 21.
- Patrick K, Raab F, Adams M, Dillon L, Zabinski M, Rock C, Griswold W, Norman G. A Text Message-Based Intervention for Weight Loss: Randomized Controlled Trial. J Med Internet Res. 2009;11(1):e1 DOI: 10.2196/jmir.1100
- Harvey-Berino, J., Pintauro, S., Buzzell, P. and Gold, E. C. (2004), Effect of Internet Support on the Long-Term Maintenance of Weight Loss. Obesity Research, 12: 320–329.
- Hwang KO, et al. Social support in an Internet weight loss community. Int J Med Inform. 2010 January; 79(1): 5-13.