Eat well
How to help a loved one live a healthy lifestyle
Are you trying to encourage family or friends to eat better, exercise more or quit smoking? Psychologist Professor Jane Ogden shares 8 ways to motivate them without adding extra pressure.
Helping someone you care about to eat better, quit smoking, or get more active is not always easy.
Big lifestyle changes take time, and the way you support them can make a huge difference.
Here are 8 simple, positive ways to encourage healthy habits without putting pressure on them.
1. Focus on the here and now
Big health goals, like giving up smoking for good, can feel overwhelming. Instead, remind your loved one of the immediate benefits.
For example, if they’ve gone a month without cigarettes, talk about:
- how much money they’ve saved
- how food tastes better
- how they’re less breathless.
Focusing on what matters to them right now can keep motivation strong.
- Find out how to stay motivated in winter.
2. Keep expectations realistic
Radical changes rarely happen overnight. If someone loves pasta, they’re unlikely to give it up completely, but swapping to wholemeal pasta is a manageable step.
Small, sustainable changes are more likely to stick than big, unrealistic ones.
- Discover 13 small diet changes that add up.
3. Really listen
If you want someone to hear your advice, show that you’re listening first. Ask how they’re feeling and what’s working for them.
If they say exercise makes them feel better but they do not have time for the gym, suggest something simple like walking instead of driving into town.
Timing matters as much as the advice itself.
- Find more tips on active listening.
4. Avoid information overload
Sharing articles or TV programmes about healthy living can be useful, but too much advice can feel overwhelming.
Bombarding someone with messages may make them switch off. Keep it simple and supportive.
5. Make it a team effort
Healthy habits are easier to stick to when you’re doing them together.
Suggest going for a walk instead of sitting indoors, or choose lighter options when you meet for coffee.
Being a role model for good habits helps more than words alone.
6. Remove temptations
If someone is trying to cut back on smoking, alcohol, or unhealthy foods, do not tempt them by doing those things around them.
Eating, drinking and smoking are social behaviours, so reducing triggers makes it easier for them to stay on track.
7. Make healthy choices easy and enjoyable
Put fruit in a bowl where it’s visible or talk about how good you felt after a walk in the sunshine. Framing healthy habits as enjoyable and positive makes them feel less like chores.
- Discover 6 surprising health benefits of walking.
8. Stay positive and celebrate progress
If someone slips up, do not frame it as failure.
Remind them of what they’ve already achieved, whether it’s losing weight, saving money, or simply trying hard.
Praise their efforts and celebrate successes both big and small.
Encouragement is far more motivating than criticism.
Supporting someone through lifestyle changes requires empathy, patience, and positivity.
Focus on small wins, listen to their needs, and celebrate every step forward.
The journey to better health is easier when they feel supported, not judged.
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