Top Five Ways to Support Your Spouse’s Weight Loss Goals

An estimated 45 million Americans are on a diet each year. Chances are, your spouse is one of them. Recently, my wife decided that she wanted to lose 20lbs. Although I think she is perfect, I know that losing weight will make her feel more confident and comfortable in her own skin.

So, I sat down and seriously asked myself… Am I hurting or helping the cause?

In my opinion, if you’re not onboard, you’re part of the problem.

The fact is that having a positive support system at home has been proven to help with achieving and maintaining healthy behaviors. So, why not support your spouse in being the best version of themselves? After being married for only 18 months, I can testify that a happy wife is most definitely a happy life.

1.     Keep the Cabinets Clean

I cannot tell you how many times I have asked a client how their diet is going and their response sounds like this— “It was going great and then Michael brought home leftover cookies from the office.” We are aware when our spouse is dieting and we are also aware what their trigger foods are. Keeping the cabinets clear of these foods will better help our spouse stay on track without the added temptation of a box of cookies 10 feet away. Yes, this does mean potentially compromising some of your own favorite foods. You’ll survive.

2.     Redefine Date Night

A dinner out can run you more calories, sodium, fat, and carbs than a fast food drive-thru meal. Sure, it’s only one meal, however, in the beginning phases of dieting or trying to eat cleaner, one meal can derail someone’s entire plan. Unfortunately, it’s easy to associate date nights with over-indulging and drinking. Use some creativity and put together a date night that is not just based around food, or choose a restaurant that makes eating clean easy.

3.     Sweat Together

If your spouse is actively trying to lose weight, chances are they are also spending more time at the gym. An extra hour a day at the gym is probably an hour less they are spending with you… that is, of course, unless you choose to go with them. Join the gym together, take a yoga class, sign-up for the same 5K race. You could get just as much out of this weight loss journey as they do. For some couples, working out alone is the preference; if that’s the case, be supportive of that use of their time—chip in for the cost of their yoga classes, offer to watch the kids, or set your own alarm to help them wake up early for their workout.

4.     Be an Active Participant in the Prep

Most successful weight loss plans involve preparing and eating more meals at home. The benefit of this practice is that you can help control your portions, ingredients, and cooking method. When two people are involved with meal prep—cooking, food shopping, and cleaning dishes—these tasks become much more manageable. Get involved— if you’re not the cooker, be the shopper or the kitchen cleaner.

5.     Keep it Positive

The number one predictor of sticking to a weight loss plan OR achieving a weight loss goal is self-efficacy, or a person’s belief in his or her own ability to be successful. You can help strengthen this belief. There will most likely be ups and downs, mood swings, and slip-ups. Two ways to keep it positive:

·      When they feel like quitting, remind them why they started.

·      Acknowledge small victories (ideally not with ice cream!)


At the end of the day, whether you and your spouse have the same weight loss goals or entirely different ones, only good things can come from actively pursing and supporting healthier habits …together.




Head Shot.jpg

Katie Paliotti

Katie is a NASM Certified Personal Trainer at The Body Shop Studio with a Masters in Nutrition. She has a sports background and has competed in Bodybuilding and Powerlifting.


Top 5 Ways to Eliminate Evening Snacking

When it comes to weight loss, an Achilles heel for many is evening snacking. To clarify, we are not talking about having a late dinner. Regardless of the time, if you are due for a meal, you should eat. What we are addressing here is reaching for the pretzels, chips and ice cream, post-dinner.

Eliminating this habit can and will do great things for your waistline.

Breakfast, Meals

Breakfast Cookies

Oatmeal is a breakfast staple in our house. However, plain rolled oats can get a little boring at times. Here's a way to eat your oatmeal that's different and delicious! You can make a batch of these and eat them on the go in the morning, as a snack later in the day, or even for dessert. The recipe is also flexible to add your own favorite ingredients like walnuts, raisins or dark chocolate!

Tri-Color Bean Salad

In an effort to switch up the usual rice and potatoes side dishes, here's a healthy and simply prepared bean salad packed with all of your macronutrients, even fiber! Adding fiber to your diet is great to help keep you regular. Enjoy!  

Turmeric Salmon with Mushroom Kale

Since Mike and I don't eat red meat, unless it's a special occasion, Salmon and Chicken become our nightly dinner staple protein sources. Salmon is great because it's loaded with Omega-3's, which are essential fatty acids. They are essential because our body can't make them on it's own, therefore require us to get them from the outside, like eating wild caught salmon!

Dinner, Meals, Quick, Healthy, Paleo

Curry Shrimp-Fry

Real story: In Kindergarten, we all had a week during the school year where we get to feature ourselves on the "About Me" board. We would bring in various show-and-tell pieces, have extra play time, and would display all of our favorite things on the bulletin board. The "About Me" board would include things like our favorite color, movie, TV show, subject, and of course food. So along comes my week and on the board were things about me:

Salmon Bruschetta

I am always looking for different ways to prepare healthy dinners. The trouble I find with a lot of "healthy" recipes is sometimes they call for strange ingredients not readily accessible ingredients. It's just Mike and I (don't tell the dogs I wrote that, lol) and we keep it pretty simple. So then I would finding myself spending money on ingredients that I would use ONCE and then have to throw the rest away.

Four Simple Tips for Weight Loss

By Mike Occhipinti


One of the most frequently asked questions are “what do you eat” or “what should I eat if I want to lose some weight?” If you are one of those people who find yourself asking or wondering these questions, you might find this article as a good stepping stone to get you on your way. Now let me state I am not a nutritionist or dietician, but I can share with you some tools I have seen personally work for me and my clients. Lets talk about four simple ways to get the ball rolling.