Wednesday, November 13, 2013

Accountability Works

I usually love to blog; but I haven't been so great at updating lately.

Some of it has to do with the fact that I have been chronically sick. Nothing serious, just a recurring post nasal drip. It's hard to be positive, though, when you don't feel good. It's also been hard to find the motivation to exercise and eat healthy. I've been eating comfort food and staying on the couch. Not exactly what I should be doing now. Beating myself up over it will only make things worse though. I guess that's what brought me here. I don't have anything wonderful to blog about today, but I need to blog anyway. It's my accountability.

Accountability is an important factor in weight loss.

"Your biggest enemy in weight loss may be yourself. Temptation, a busy schedule, fatigue and loss of motivation, among many other factors, can make it easy for you to lose track of your goals and slip up on diet and exercise. Practice self-control and implement a few other techniques that will help you hold yourself accountable and keep you on track to success.

Make a Contract with Yourself

Put your weight-loss plan on paper in the form of a contract with yourself. Define the terms of your agreement by outlining your weight-loss plan. Include a summary of your goals and a detailed description of how you will meet your goals. For example, include your workout schedule and your dietary plan. If your goal is to workout five days per week and consume no more than 1,200 calories per day, include that. Sign the document and post it somewhere you will see it every day. If you feel yourself slipping up, reread the document and renew your agreement with yourself.

Make It Public

When only you know about your weight-loss goal, it's easy to let yourself get away with not meeting it. However, when you you make it public, you'll feel more responsibility to meet your goal. Tell your family the specifics of your goal, such as how much weight you plan to lose by a certain date, or how many times per week you plan to exercise. Post your goal to your social networking website of choice or keep a blog. Post pictures and share your success with friends and family members. They'll expect you to meet your goal, which will motivate you to not disappoint them.

Keep Detailed Records of Your Progress

Success in itself can help hold you accountable. Each day you meet your diet and exercise goals makes you feel good about yourself. When you fail to meet your goals, you're likely to experience remorse. Keep a daily journal in which you detail your exercise and diet -- what type of exercise you did, how long and how many calories you burned, as well as what you ate. Also include any mistakes you made. Reread your past entries on a regular basis to make sure you're on track, and to keep you motivated.

Reward Yourself

Design a reward system that will help motivate you and remind you when you aren't meeting your goals. Each week or month, plan to reward yourself for meeting your goals with a small gift to yourself -- a book or a manicure, for example. If you fail to meet your goal that period, you'll miss out on the reward, which will help hold you accountable for meeting your goals in the next period. Do not reward yourself with food or a day off from exercise. Instead, make the reward something that makes you feel good about yourself and is in line with your weight-loss plan." Source.

I haven't tried the contract idea yet, but it's a good one! So far I have lost 40 pounds and during that time I have used a reward system, kept some reasonably detailed records of my progress and I have made the entire journey public through this blog. Accountability works!

How do you hold yourself accountable?

1 comment:

  1. I was reading in a magazine about tips and tricks for weight loss and one was to make it public. I also keep a blog and I update every Friday with all my weights and numbers for the week, and I look over everything at the end of the month too. I don't specifically have a contract, but I love the "streaks" app to keep track of all the different goals I have. I'm a numbers freak, I keep track of EVERYTHING!