Well, staying consistent on your weight loss journey isn’t an easy job, as there are too many distractions, too many cravings, too many moments of doubt that throw you off track. A large number of people begin and tend to fail to keep the ball rolling. But how do you make sure you’re keeping your eye on the ball? Weight loss accountability is the answer. By making a system of support and accountability you can stay focused and make better decisions and ultimately get to where you when to be. In this guide to weight loss, we will see how accountability can change your weight loss journey and provide the tools to keep you consistent on the way.
Why a Little Accountability is Key to Weight Loss
Accountability is super important with any weight loss journey. The few times I’ve tried to stick to my goals independently, I’ve never made it for very long — realizing this on my own, I reached out to a friend to be my accountability buddy. The Journal of Behavioral Medicine published a study that found people who had accountability, including a friend or support group were six times more likely to stick with their diet and exercise programs than those who did not.
In turn, structure and accountability encourage healthy competition and a responsibility that is rarely without reward, enough to push you through the tough moments without question. Knowing someone has a stake in your results can significantly increase your consistency even if you have a personal trainer, join a weight loss group, or just track your progress.
How to Make Weight Loss Accountability Work for You
Step 1: Set Clear, Achievable Goals
To stay accountable, you need to set yourself some specific, realistic goals. Break them down into very specific steps and instead of aspirations that are vague like “get healthy” or “lose weight,” instead, break those down into very specific steps. For example:
- Goal: Lose 1-2 pounds per week
- Action: It should include exercise for 30 minutes, four to five times a week.
- Nutrition: The volume should be around a 500 calorie deficit daily.
- Having defined, measurable goals, will give you something to work towards and to keep track of your progress is much easier and acts as a motivator.
Step 2: Tell Somebody About Your Goals
Openness is a source of accountability. Tell a trusted friend or family member (or even a workout buddy) your weight loss goals. Sometimes having someone to talk through your progress and challenges with as emotional support is helpful and can actually be what keeps you following your plan.
Example: Lisa, a 28 – year old marketing professional, has lost weight (10 pounds) in about 2 months while sharing her goal with her best friend. They kept each other on track by check in with each other every week, and celebrate their small wins together.
Step 3: Join a Weight Loss Group or an Online Community
If you would like external accountability, consider joining a weight loss group — in person or an online group. MyFitnessPal, or r/weightloss on Reddit, provide a place for you to see where you’re at, jump in challenges, and know you’re not alone.
Personal Insight: I stayed motivated by joining a Facebook group for weight loss. I am someone who reads other people’s story and shares my shortcomings and this made me feel less lonely and made me push harder to stay consistent.
Step 4: Track Your Progress Regularly
While tracking, there is accountability. Record all of your food, workouts, daily habits so that you can ensure that you stay on track with your plan. Measure caloric intake, exercise and weight changes via fitness apps, journals or spreadsheets.
Tip: Instead, take photos of yourself each month so you can visually watch the changes in your body instead of relying on the scale. In a lot of cases, progress is more than just a number.
Step 5: Start Celebrating Milestones and Reward Yourself!
There should be recognition of achieving milestones. Whatever it is, small or big, celebrate your progress by treating yourself or buying something new to wear for your workout. Celebrating your achievements keeps the motivation up as well as reinforces positive behavior.
Benefits of Weight Loss Accountability
1. Increased Motivation
There is something about reporting to someone or having a community to interact with that keeps you motivated. According to studies, social support is one of the most successful means to maintain a fitness goal. If you’re part of a team or community you feel responsible for more than just yourself.
Data Insight: The finding came from a study completed for Psychology & Health, which found that the people who had a workout partner were 43 percent more likely to meet their goals than the people who went it alone when exercising.
2. Enhanced Commitment
Having accountability helps you to make healthy choices even when you feel no motivation to do so. Knowing that others are aware of your goals and are watching your progress is usually motivation enough to avoid falling off track. When someone will be looking at you, it’s harder to make excuses and to push through tough workouts or to forgo unhealthy snacks.
3. Fostering Healthy Habits
You’ll certainly become familiar with this routine through regular checkins. To start committing on a fitness plan or diet and stick to it, it prepares you into owning good habits that become part of your lifestyle later on. Building them up over time helps with long lasting weight control.
4. Emotional Support
Losing weight is an emotional rollercoaster. The emotional support that keeps you feeling positive and persistent is having someone that you can share setbacks and small wins with.
Some Common Pitfalls or Mistakes to Avoid.
While accountability can greatly enhance your weight loss success, there are some common mistakes that people make that can undermine their progress:
1. Many set themselves up for disappointment when they begin the winter season by setting unrealistic expectations.
Rapid weight loss or perfection aren’t likely to occur. Remember that weight loss comes one pound at a time and that setbacks do occur. If you focus on progress and not perfection, you’ll be more likely to succeed.
2. This over relying on External Accountability (OA)
Having other people to hold you accountable is effective, however it’s also integral to develop intrinsic motivation. But putting all your eggs in another basket doesn’t always work, and depending solely on external factors can make it harder to stay consistent when those sources are no longer there.
3. Ignoring Mental Health
Losing weight can be very mental and emotional draining, when results are slow. If you feel overwhelmed or discouraged, it’s important to check in with your mental health and get support. Stress management technique such as meditation or journaling that you can incorporate in daily life.
4. How to Forget Celebrating Progress
It’s easy to get refreshed if you solely focus on the end goal without having to see the small wins. Celebrate the small things, sometimes. It maintains motivation by reminding you that you’re getting somewhere.
Final Thoughts
Definitely not easy to stay consistent with your weight loss journey, but weight loss accountability can change everything. Having set clear goals, involving other people, tracking progress and celebrating moments, you can rewrite the way you work to create change that lasts. Accountability offers the structure, and support needed, to overcome dilemmas and commitment to your goals. Then today, start implementing these steps and let us know how you hold yourself accountable on your weight loss journey in the comments below.