How To Stay Accountable

Staying accountable can be hard… especially at first. Whether that be starting a new diet or becoming more consistent with an exercise routine, achieving the goals you’ve decided to set can take a bit of time and discipline, to say the least. But how do we stay accountable when the going gets tough and we start to slip back into those old and unfavorable habits? Temptations, leisures, and bouts of laziness can easily creep in making it more important to know how to stay on track for the long haul.

Know The Process Won’t Always Be Easy

Knowing the process won’t always be easy, I think, is an important first step in order to stay accountable as we all face challenges when trying to stay healthy. Too often, we can become starstruck by the end result and can easily become discouraged the moment we are faced with any adversity. Whether that be having to wake up early, having to eat more vegetables, or simply going to the gym on a more consistent basis, feeling that notorious “dread” isn’t really motivating and can lead us to think, “what the heck is wrong with me?”

But in reality, these feelings are to be expected no matter how fit and healthy you become. Yes, you read that right. Because although these influencers and people we see at the gym really crushing it make it look so easy, it’s important to understand that it doesn't always start this way. We all have challenges and doubts at first and we’ll continue to have them well after our goals are met. Because the fact is, we’re all human and we all deal with similar feelings of anxiety, stress, and of course, desires to be lazy and eat tasty food. Knowing you’re not alone from day one is key as you can now move forward to create sustainable habits.

Get A Good Coach

Nothing spells accountability like working with a well-versed coach. Diving into a fitness routine all by yourself is one way to do it, but investing in a person who knows how to lay out a program for you will take so much guesswork (and worry) out of the equation. As a result, a coach will be there to offer you support which in turn can help you to make faster, more sustainable progress. A good coach will also be there to answer any of your questions as there are many nuances to fitness that you might be eager to ask.

Chances are, once you do reach a certain goal, there will likely be something else you’ll want to accomplish next. A good coach will be there to steer you in the right direction while offering you the guidance in how to approach something new. Never feel hesitant to reach out for help as exercise can be overwhelming in conjunction with adopting new eating habits.

Follow A Well Thought Out Exercise Program

If you’re new to exercise, there is no need to make things complicated for the duration of your fitness journey. Because although there are many ways to get to the same goal, it’s wise to start simple while adopting a purpose driven routine. For example, why include 3 different exercises for the same muscle group in a session when only 1 will provide you a better result? This is where a well thought out program comes into play as it’s easy to get bogged down by trying to figure out what “works”. Following a well thought out program also ensures that you're not overdoing it for no good reason.

Technically, you can be hovering over the trash can on your first day, or you can leave the gym with a less fatiguing, more stimulative workout after completing something you were able to manage. Although there are people in the former camp that have to train at very high intensities, it’s probably more optimal to choose the latter scenario as it’s not only more manageable, but a wiser way to make progress. Consistent cardio, progressive resistance training that manages fatigue, and an adequate deficit (and at times a surplus) of calories with ample nutrients is the foundation for most successful fitness routines. Having one mapped out in a similar fashion for you will also work great and keep you excited for more.

Break Your Routine

Yes, break your routine at various points, or at times when you feel you’re in over your head. Whether that be due to work, family, and anything in-between, taking the time to ease up your grip can really help teach you that it’s okay to focus on other things. If you’re a person who's been losing weight for some time especially, it’s okay to take a diet break while ramping up your training with the extra calories you are now consuming.

Studies have shown positive effects on those taking planned breaks as they were able to lose more weight in the long run while also keeping it off after the diet was over [3]. However, these breaks shouldn’t be a time to go completely off track. No. This would undo quite a bit of weight loss regardless of the progress you’ve made to this point. Instead, consider a maintenance level calorie intake, or slightly over, for roughly 1-2 weeks. This has been shown to regulate various side effects associated with weight loss and becoming more aesthetic [1][2].

Find Happiness In The Process

What do you mean “Be happy? Don’t I need to take this seriously? Yes and no… yes and no. Because although this process can be tricky through and through, you should be proud of the fact that you are willing to take action. You need to find joy in the changes you are making while paying attention to the goals, thoughts, and ambitions you start to notice pop up over time.

The way you look should not dictate how you exercise, and the way you think you should look should only be something that resonates with you (granted it’s healthy and realistic). What I’m saying is, make everything about your new journey something you enjoy and are able to stick to. From the food you eat, to how you train in the gym, follow a protocol that is sustainable and enjoyable and watch the results start rolling in. Chances are, your ideas will change which will likely open doors to new athletic and healthy endeavors.

Stay Accountable Starting Today

Staying accountable can happen in many ways, but it really takes you to have the confidence to see things through. Smile. Be open to change. And obtain the help from other people as you venture into different unknowns and take progress toward specific goals. In a world that seems so perfect and filled with only the highlight reel, just know this isn’t the case for any of us as we all have our struggles and mental barriers to overcome. Be patient, expect to fail, and have fun as you continue to evolve into your best self.

References

Peos, J. J., Helms, E. R., Fournier, P. A., Krieger, J., & Sainsbury, A. (2021). A 1-week diet break improves muscle endurance during an intermittent dieting regime in adult athletes: A pre-specified secondary analysis of the ICECAP trial. PloS one, 16(2), e0247292. https://doi.org/10.1371/journal.pone.0247292
Peos, J. J., Helms, E. R., Fournier, P. A., Ong, J., Hall, C., Krieger, J., & Sainsbury, A. (2021). Continuous versus Intermittent Dieting for Fat Loss and Fat-Free Mass Retention in Resistance-trained Adults: The ICECAP Trial. Medicine and science in sports and exercise, 53(8), 1685–1698. https://doi.org/10.1249/MSS.0000000000002636
Byrne, N. M., Sainsbury, A., King, N. A., Hills, A. P., & Wood, R. E. (2018). Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study. International journal of obesity (2005), 42(2), 129–138. https://doi.org/10.1038/ijo.2017.206