Weight Loss Accountability: Keys to Sustainable Fat Loss
Updated: Nov 22
You can lose weight. You’ve done it before. Whether it was Keto, intermittent fasting, Atkins, Weight Watchers, etc. There’s no denying that diets DO work.
But here you are trying another diet…AGAIN. And you’re not alone.
More than 80% of people who lose weight will regain it after 1 year.
About 85% of people who lose weight will regain it after 2 years.
Over 95% of people who lose weight will regain it after 3 years.
To make matters worse, studies show that these same individuals gain more weight than they lost.
But you CAN be that 5% that keeps fat off. How?
What the Science Says About Weight Loss and Accountability
A 2021 paper in the International Journal of Qualitative Studies in Health and Well-being sought to find the answer to the question, What makes weight loss sustainable? This paper included 15 studies that analyzed the accounts of 294 individuals, men and women of varying ethnicities, who experienced fat loss. These studies sought to investigate the experiences of weight maintainers and weight gainers over varying periods of time (1-7 years).
What did they find?
How YOU Can Achieve Long Term Weight Loss
Continuous Monitoring for weight loss accountability. The study found that having some kind of monitoring tool kept study participants “on-track, aware, and accountable.” There are 2 types of monitoring recommended:
Self-monitoring - This can include portion control through food diary and tracking apps, meal planning, and pre-planning when dining out. (I encourage the use of food tracking via MyFitnessPal or food diary logging through our app!)
External monitoring - This can include a support group, guidance and support from a coach, and feedback from family and friends. Clearly, accountability is VITAL when it comes to keeping fat at bay. (As your coach, I’m always looking for ways to better support you in reaching your goals!)
Motivation. This may seem obvious, but intrinsic motivators proved to be more successful in keeping weight off than extrinsic motivators; but both play an important role!
Intrinsic motivators - You are intrinsically motivated if you have a strong desire improve your overall health, well-being, and quality of life. You want to prevent a specific disease. You also want to improve your self-image, regain control of your life and your identity. (When we begin working together, I ask you to list these motivators, write them down and make them personal to you!)
Extrinsic motivators - You are more extrinsically motivated to lose weight if you feel doing so will improve your social standing, relationships, or career opportunities. You may want to help others with their journey to weight loss and become a role model for them, too! (I also ask you to list these motivators, write them down and make them personal to you!)
Goal Setting. Again, another obvious point. However, notice that the study found that “self-defined, personalized goals appeared more significant than externally defined goals yet were frequently guided by external input.”
Self-defined, personalized goals - Having clear activity goals with routines and schedules in place and mapping out clear nutrition goals (specifically macronutrient goals) were most successful. However, these goals ALSO provided enough leeway to be adjusted for unexpected life events to maintain success. (Depending on your end goals and circumstances, we work together to define clear quantitative and qualitative goals! Join the Wellness Club now to get your 12-week plan!)
Externally defined goals - These goals helped to provide guidance, accountability, and support. (Whether you choose 1:1 coaching or you choose to be a part of the Wellness Club, I’m always there to guide and support you through Zoom + the Everfit Inbox!)
So what’s next for you? Time will tell.
But if you want KEEP WEIGHT OFF, schedule your FREE consultation!