A lot of body transformations unintentionally fail due to not successfully fitting in and reflecting the lifestyle of the individual. Just as your family and support team play an integral role in your transformation so too does your partner seeing as though your changes in some way or another will affect them. While your partner can be your biggest cheerleader as you embark on your body transformation on the flip side managing both your fat loss and relationship can come with difficulties. Through consideration of your partner, trying to balance both lifestyles and compromise between achieving your goals and not turning your partner’s life upside down many become unstuck. Below we will deep dive into a number of effective strategies you can implement to find a happy balance on your body transformation journey with your relationship as well as provide a solution for the emergency situations that can arise with your partner:
This was achieved through independently selecting foods of her choice meeting our strategised macronutrient and micronutrient intake requirements set on a weekly basis according to her progress and goals.
1. Openly communicate your goals:
Your partner will be far more understanding if they’re made aware of the goals you’ve set and know that you’re implementing a strategy to achieve them. Open up about what you’re setting out to do and this will allow your partner to be more considerate and aware, they too might jump on board with you!
2. Team up:
Recruit your partner on your journey too! Whether you’re able to onboard them in even exercising together this will help to integrate your relationship time with your goals in that you can enjoy this part of your journey together e.g. an outdoor walk. If your partner is also on board with dieting you will more likely be able to lean on them for motivation and support when you feel flat and unmotivated.
3. Portion control:
Fat loss is achieved by consuming less calories than expenditure regardless of food quality(1). In saying that, there are essential macro and micro nutrients that should be met - check out ‘The Perfect Diet’ to read about what the best diet for you is. With that, your body doesn’t recognise food as good or bad but rather for its macronutrient value so there are no foods that you ‘can’t’ have. You can enjoy foods your partner loves and one way to do this is portion control. While you might not be able to share a packet of Tim Tams watching a movie you can integrate a reasonable portion into your daily intake needs with flexible dieting. Likewise, you may not be able to eat a whole pizza and adequately meet your requirements but you can always incorporate 3 or so slices without jeopardising progress.
4. Make partner friendly meals:
When you’re eating for fat loss according to your caloric and macronutrient intake goals daily with flexible dieting you have the flexibility to be able to create your meals to preference. So choose meals that your partner will enjoy too and not even feel as though they’re affected by your quest for fat loss. Some of our client family favourites include homemade tacos, burgers, pizzas and pasta. Check them out:
5. Pre plan:
While you're on your body transformation don't wing nights out, factor them into you goal intake requirements and pre plan according to the details of the day/night to avoid deviation. Whether you have plans or just know yourself well enough to know you don't do well with the weekend's pre planning can for the most part eliminate any derailing possibilities.
6. Give options:
Your partner isn’t a mind reader and also might not understand what is suitable and what is out of the question when it comes to dinner options and nights out. Help them out and give options that will allow them to be part of decision making and preventing making the ‘wrong’ suggestion that you will feel compelled to agree with. See the ‘Date Night’ point below for some of our suggestions on good places to eat out when on a fat loss journey!
7. Self determine:
No one can ‘make’ you eat, at the end of the day it’s ultimately your decision and in your hands as to what you choose to eat. So shift from the mentality that your partner has the ability to ‘force’ food onto you and get comfortable saying no when you don’t think it works for your mindset and intake goals.
8. Grocery shop wisely:
Don’t fill your pantry with an overload of temptation and things that your partner can enjoy in front of you, tempt you with or offer you and make you forget about your goals. While you shouldn’t prohibit or restrict food and food groups and instead aim for a balanced and flexible diet if you have an overload of ‘junk’ in your pantry it will just tempt you to deviate rather than incorporating a reasonable daily treat.
How to deal with…
1. The surprise dinner:
Usually surprise dinners will tend to fall on a Friday or Saturday, so each of these days within the week just be conscious of what you eat during the day and always save yourself a few more hundred calories than what you’d usually be left with for dinner. If you haven’t done so then when out just order the simplest and wisest choice from the menu. Be aware of calories - a giant fillet of salmon with roast vegetables could have the same calories as a burger so it’s not necessarily about being ‘stereotypical healthy’ but just calorically wise. Some calorie saving tips:
- Can’t go wrong with meat and steamed vege
- Ask the waiter what the leanest cut meat is
- Get sauces and dressings on the side
- Ask for no oil or butter
- Order steamed vegetables as a side
2. The bad influence:
Whether your partner just doesn’t quite understand or alternatively has an assertive personality, avoid situations where you feel pressured to deviate or get weak by a bad offer. Instead:
- Remind your partner of your goals
- Stand your ground, just say no
- Suggest an alternative that works for you too
3. Date night:
Date night is such an important and fun part of any relationship and should not be avoided. With a bit of pre planning and managing your day accordingly this will not affect your results. Having a dine out meal successfully within your goal intake is just a matter of ensuring your other meals for the day allow for this and your choice is the right one that fits within your intake needs. To do this you’d be wanting to save yourself a decent calorie allowance as dine out meals are generally denser in calories and ensure your protein and fiber is high the day of so you have lots of flexibility and aren’t missing out on essentials. Some of our favourite calorie and macro friendly dine out options include:
- Seafood restaurants for fresh seafood.
- Steakhouses for meat and steamed vege and if you have the room for it a side of chips
- Dumplings for steamed dumplings
- Grill’d burgers for macro friendly burgers
- Italian restaurants for wood fired pizzas
- Mad Mex or Guzman Y Gomez for macro friendly Mexican
- Cafes for eggs and sourdough
4. Cooking for two:
Your meals don’t have to be boring or exclude your partner. Instead make macro friendly variations of some household favourites. By selecting calorie friendly or lean ingredients (like 5 star beef mince) you’re able to make ‘diet’ friendly versions of some good meals you can enjoy together. Keep in mind portion side and you can always use other variations of ingredients if your partner isn’t dieting e.g topping your pasta with light mozzarella as opposed to tasty cheese.
5. The unplanned ‘bad’ meal:
If you so happen to have a spontaneous meal or give into your partner's pressure the best thing to do is not dwell on it as a failure but rather just use it as motivation to smash out a good workout the next day or just accept it and move on. Do not write off the day or lash out at your partner as if it’s their fault. It’s so important you enjoy the process of your fat loss journey in order for long term sustainability so self sabotage will only jeopardise being content and adherent.
Through flexible dieting you’re able to make your own rules, sticking to an intake that is a reflection of the science of YOUR BODY. In turn, it is possible to work in your lifestyle, social life and relationship without jeopardising results and most importantly ensuring long-term sustainability. By knowing your overall caloric intake and adhering to the protein, fats and carbs you require using foods of your choice it allows you to eat the foods you enjoy in moderation decreasing the likelihood of cheating and binge eating or derailing under pressure or outside of routine when others are involved.
A professional in this context like our Equalution Team can:
Strategise your intake requirements for optimum results
Give you the tools to integrate life with your partner, friends and family in with your goals
Support you on your journey with positive encouragement
Aid you in emergency situations that are likely to cause deviations
Keep you accountable for your nutrition
Contact us today for customised nutrition for your body’s protein, fat and carb requirements for your goals. See the changes in just the first week without forgoing the foods you love!
Yours in Health & Fitness,
The Equalution Team