4 Proven Weight Loss Accountability Tips

Many people find it difficult to lose weight because they don’t have the motivation and someone to push them forward. The result is that they fail to see the scale ever going down again and are stuck in a weight loss plateau. If that is also the case for you, read this article and find four excellent weight loss accountability tips.

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It is undeniable that motivation to start and maintain a weight loss routine is critical in the long run. But, the trouble is that motivation tends to be fleeting, and you might lose it at some point due to stress or the lack of energy to keep it up. That’s when weight loss accountability comes in to help you stay committed. Without motivation, you can never achieve your goals.

Accountability for weight loss means knowing that you are responsible for your choices, from what you choose to eat to when to exercise. It keeps you committed by making you accountable for whatever results from your diet and exercise regimen. If you know that there is a responsibility expecting you to lose weight, you’ll be more dedicated to your weight loss journey. Here’s how to hold yourself accountable for weight loss.

Set a Specific and Long-term Goal

The problem of many people who are motivated at first but then fall into disappointment is that they want to see too many dramatic results within too little time. Remember that every process takes time, and weight loss requires patience. It would be best to set up a specific and long-term goal and only change or bring the goal to the next level once you have achieved the previous one.

The best thing about making specific and long-term changes is that they are more achievable since you only focus on one particular goal at a time, resulting in noticeable progress. So, instead of setting up a goal as unlikely as losing 5 pounds per day, go for a more practical plan like going to the gym five days per week and including more fiber and lean protein in your diet.

Start a Food and Exercise Diary

Besides mentally setting a goal and attempting to achieve it, writing down everything you have done throughout the day to reach that particular goal is another weight loss accountability tip. A food diary is a great way to track what you eat and how much your food portion is. One strategy is to write down what you eat before you eat it. This can help you become more aware and make you think twice before deciding to include it in your meal.

On the other hand, keeping a fitness record is one of the most effective ways to stay on track with regular exercise. It may be as easy as writing down when you exercise on a calendar, as well as how much and what type of exercise you take. It would be best to stop thinking of exercise as something you must do to lose weight and instead think of it as something you can do because you’re getting healthier.

Find an Accountability Partner

Having an accountability partner can help you stay committed because a person with the same goals accompanies you. What’s more, by having someone willing to go through the weight loss routine together, you can confide in your issues and concerns and expect that person to help you out. Most importantly, you can compete with your partner to see who is going faster and farther in the journey. Competition is essential because it encourages you to make more effort to reach the target.

RELATED: 5 Essential Benefits of Enrolling in a Medical Weight Loss Program

Enroll in a Customized Weight Loss Program

Suppose you have implemented all the strategies above to keep yourself accountable for your weight loss, yet the motivation hasn’t returned. If so, why not enroll in a customized weight loss program? At Yunique Medical, we offer a customized program tailored for each individual to address different goals and needs. You will be encouraged to follow a physician-recommended diet plan and suitable workout routine while medically supervised and getting one-on-one support.

Everything is all about you in a personalized weight loss program, making you more dedicated and resulting in a higher chance of success. Many of our clients used to have difficulty losing weight, but they found our unique program and could never be happier. This means you are not alone in your weight loss journey. Consider joining our weight loss community to retain a healthier, slimmer you.

Keep in mind that although you cannot fully control how much weight you lose at a specific time, you can choose to be more responsible for your decisions. Being committed over the long term makes losing pounds every week more feasible.

Yunique Medical provides FUNCTIONAL MEDICINE for optimized health and performance. We offer customized, scientifically advanced treatments to create a new state of human thriving. Why be ordinary when you can be optimal?

HUMAN 2.0 begins here!

Contact us to schedule your FREE consultation at one of our three locations in Florida – Ocala, Fruitland Park (The Villages), and Daytona.  

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Accountability And Weight Loss: The Missing Link

Posted at 10:34h
in Advice
by admin

If you have struggled to reach your goal weight, or maintain it, in the past, accountability could be the missing link. It’s one of the five key pillars of our Intelligent Weight Loss Method. So what is accountability and how can it support your weight loss efforts?

WHAT IS ACCOUNTABILITY?

Merriam Webster defines accountability as: an obligation or willingness to accept responsibility or to account for one’s actions. Accountability is about deciding on a course of action or goal and creating a framework that holds you to account, ensuring you’re staying consistent in carrying out that action or working towards your goal.

There are various actions we can take to create accountability that supports us in achieving a goal.

WHY IS ACCOUNTABILITY KEY FOR WEIGHT LOSS?

My team and I speak with clients who have had varying degrees of success with losing weight and keeping it off in the past. It’s easy to think “I’m a grown adult, I know what to do and I should be able to get on and do it by myself”. But life happens. Many things can get in the way of preventing us from achieving things that are important to us. Accountability really can be the factor that makes all the difference in ensuring you stay on track, achieve your goal weight and maintain it long term.

Research, as well as our own clinical experience, demonstrates just how powerful accountability can be when it comes to achieving a goal like losing weight. A study on accountability was carried out by the Association for Talent Development. The researchers found that individuals have the following probabilities of completing a goal by taking these actions:

• Having an idea or goal: 10% likely to complete the goal
• Consciously deciding that you will do it: 25%
• Deciding when you will do it: 40%
• Planning how to do it: 50%
• Committing to someone that you will do it: 65%
• Having a specific accountability appointment with someone you’ve committed to: 95%

ACCOUNTABILITY AND WEIGHT MAINTENANCE

Many clients come to see a nutritionist believing we will provide them with a diet plan to help them lose weight. Of course we do this. Every client we work with receives a bespoke health and nutrition plan tailored to their needs. However, many new clients aren’t so aware of the extent to which accountability is such a valuable part of the service we provide. Often the value becomes more clear as we work together over time.

I have recently transitioned two of my clients to maintenance programmes. When I do this, we spend time talking through the most important things my client needs to have in place to ensure they maintain their results long term. Lack of a clear maintenance plan is one of the big reasons so many people go on to regain weight they have lost. I will ask my clients what they’re aware they need to do in order to maintain their results long term. More often than not, they identify ongoing accountability as one of the most important factors. Four years ago I created our Maintenance Membership Programme for clients have reached their goal weight and are committed to maintaining it. It has been hugely successful with no client on our Maintenance Programme regaining their lost weight.

HOW TO CREATE ACCOUNTABILITY

Of course you can work with a nutritionist and have a qualified, experienced expert to hold you accountable. Our approach to accountability is not about telling you off, if for any reason you’ve not stuck to your plan. Far from it. It’s about supporting you in getting clear on what you want to achieve and how you’re going to achieve it, and then checking in with you to see how you’re doing. It’s about guiding you in getting back on track if for any reason you’ve deviated from the plan.

If you aren’t working with a nutritionist, there are other ways of creating accountability while you’re focussed on weight loss. Here are some strategies to consider:

• Weight and / or measure yourself regularly. Once a week on a set day can work well.
• Recruit a friend or family member and arrange to check in with them regularly as to how you’re progressing.
• Keep a food diary. You can share your MyFitnessPal profile with a friend for added accountability.
• Find (or set up) a support group. This might be an organised in-person group, an exiting online group or something you can create yourself. If you have a couple of friends who share a similar goal to you, why not set up a WhatsApp group so that you can support each other and hold one another accountable?

MY PERSONAL EXPERIENCE

I am a qualified nutritionist with well over a decade of knowledge and experience and yet, at times, I can still deviate from healthy nutrition and lifestyle habits that I know support me. Creating accountability is what helps me stay on track consistently. How do I do that? I have a personal trainer who trains me via Zoom three times a week. While I enjoy working out, it’s unlikely that I get out of bed for a 7am training session, consistently, three times a week if there wasn’t someone on the end of Zoom holding me accountable.

I also use a WHOOP strap and fill in a daily habits journal as part of that. It tallies up the days you’ve carried out habits, both those beneficial to health and those not. It makes me very aware of how many days I’ve meditated, drunk alcohol etc. On top of this, WHOOP creates  monthly reports to feed back the data around the extent to which your habits are supporting or compromising your sleep and recovery. I go over my report with a friend who also has a WHOOP and has made much more of an effort to understand the technology and reports than I have. We then look at what’s going well and areas where I could focus on improving the next month. Knowing that someone is going to see my habits journal definitely helps keep me accountable.

WORK WITH US

If you feel that you could benefit from having an experienced expert to support you and hold you accountable, we can help. Book yourself in for a complimentary 25 mintue call or contact us and a member of our team will be in touch soon. We can talk through your challenges and explore whether one of our Intelligent Weight Loss programmes is right for you.

Why you can’t lose weight quickly: a nutritionist’s answer

Losing weight too quickly can harm the body, having a negative impact on the appearance and functioning of internal organs. This was warned in an interview with Izvestia by a nutritionist at the LabQuest medical laboratory, candidate of medical sciences Daria Rusakova.

According to her, fat is burned more slowly than its synthesis occurs – after all, fat mass also needs energy, which is why it increases appetite. The main type of cells that make up the bulk of adipose tissue are adipocytes, which are extremely “reluctant” to split, turning into an energy source.

“At the same time, the process of fat burning itself becomes very long and laborious, because it occurs in mitochondria, which are abundant in the muscles of the skeleton, but not in fat depots, where excess fat is stored. To get out of the depot to the muscle cells and carry out the breakdown of fat – to start the process of lipolysis, the cells need to go a long way, spending a lot of effort. It is impossible to do this naturally simply because we want to. But this process can be accelerated a little, ”the nutritionist explained.

The process of losing weight starts after reducing the calorie content of the diet, making the right diet, and, most importantly, active physical activity, preferably aerobic. When creating a deficit of about 500 kcal per day, the rate of weight loss will average 500–1000 g per week.

“This is a normal pace that will not harm the body. It is based on the calculation “1 g of fat equals 9 kcal”. To “melt” a kilogram of adipose tissue, you need to get 9000 kcal less than you spend. With dietary restrictions and increased physical activity, it is quite possible to do this in a week, although not easy, ”Rusakova said.

At the same time, she noted that in the first month, weight loss usually occurs most intensively and during this time, it is quite safe for the body to lose from 7 to 15% of the initial body weight, but in the following months this rate will decrease. At the same time, the specialist advised me to measure the rate of weight loss not in kilograms per week, but as a percentage of weight loss from the original per week. For example, if a person weighs 100 kg, then with a decrease in weight by 10%, body weight will decrease by 10 kilograms, and with an initial weight of 60 kg, a loss of 10% of body weight will be 6 kg.

“Trying to speed up the process of losing weight, trying to lose as much as possible in two or three days, is very problematic and even harmful. For the sake of quick results, they often go to extreme measures: they go on strict, almost starvation diets, break the drinking regimen, use supplements that supposedly speed up the process of burning fat or bring themselves to exhaustion in the gym, ”the nutritionist emphasized.

According to her, a more intensive rate of weight loss will not allow the body to adapt and will negatively affect the appearance and functioning of internal organs. The active breakdown of adipose and muscle tissue leads not only to a decrease in the level of metabolism, but also negatively affects the function of the liver and kidneys.

“Due to sudden loss of fluid, the skin will become loose. Leaving the fluid will “pull” electrolytes along with it – cramps in the calf muscle and heart problems may appear, ”summed up Rusakova.

Earlier in September, Olga Nechayeva, an endocrinologist at the OMS Group of Companies, told Izvestiya why a person can gain excess weight even while leading a healthy lifestyle. According to the doctor, a person can, even subject to the postulates of a healthy lifestyle, spend less calories than he consumes. The fact is that specifically for his body there is no balance between incoming and spent energy.

Go on a diet: why do Russians face jail time because of weight loss drugs | Articles

A resident of Zhigulevsk in the Samara Region is facing jail time for ordering weight loss products over the Internet. As the examination showed, the capsules of the drug contained a large amount of the potent substance sibutramine. Similar stories just this month occurred in the Krasnodar Territory and the Khanty-Mansiysk Autonomous Okrug. Medicines for weight loss containing this substance can be absolutely legally bought in Russian pharmacies with a doctor’s prescription. However, ordering such drugs on the Internet can lead to real criminal liability. Izvestia went through the details.

Deadline per order

In Zhigulevsk, Samara region, customs officers during operational-search activities detained a woman who was found to have illegal strong substances. The fact is that some time ago, the suspect ordered weight loss products on the Internet. However, as the examination showed, 537 capsules of the drug contained almost 289 g of sibutramine. Samara customs initiated a criminal case under Part 1 of Art. 226.1 of the Criminal Code of the Russian Federation (“Illegal movement of potent substances across the border of the Russian Federation”). This article provides for imprisonment for a term of three to seven years.

In the same month, officers of the department for combating drug smuggling of the Southern Operational Customs detained two residents of the Krasnodar Territory – a mother and a daughter – while receiving parcels with drugs containing sibutramine. Postal items arrived in Krasnodar from Kazakhstan. According to the expert’s conclusion, the ordered medicines contained sibutramine with a total weight of more than 3 kg. Criminal cases were also initiated against women on the grounds of a crime under Part 1 of Art. 226.1 of the Criminal Code of the Russian Federation.

Photo: Privolzhsky Customs Administration

A little earlier in the Khanty-Mansiysk Autonomous Okrug, a case was opened against a woman who ordered fat burning drugs on the Internet. 33 packages of such funds were seized from her – sibutramine was also found in them. According to the suspect, she ordered drugs via the Internet in Kazakhstan for further sale. A criminal case was initiated against the woman under Part 3 of Art. 234 of the Criminal Code of the Russian Federation (“Illicit trafficking in potent substances for the purpose of selling on a large scale”). She was chosen a measure of restraint in the form of an obligation to appear.

Prescription

Generally, sibutramine preparations act as central nervous system stimulants to increase a person’s feeling of satiety. However, after the use of such means for weight correction, side effects such as insomnia, headache, and even anorexia often occur.

Some time ago, sibutramine was indeed used quite often, but studies have shown that it negatively affects the central nervous and cardiovascular systems, Natalia Kruglova, a dietitian and member of the National Association of Dietitians and Nutritionists of Russia, told Izvestia. “In general, it was canceled in the USA a long time ago, it is not used there, as well as in Europe, since this is a rather dangerous substance. There is even evidence that, in some cases, sibutramine leads to an increased risk of suicide attempts in people who take it ,” she stressed.

In European countries, the use of sibutramine in various weight loss products was suspended in 2010, when the European Medicines Agency published the results of studies on the risks of side effects of the drug. In the same year, the US Food and Drug Administration required the manufacturer to indicate in the instructions for use that sibutramine should not be used in patients who have ever had cardiovascular disease. In addition, sibutramine has also been placed on the World Anti-Doping Agency’s banned list.

Photo: RIA Novosti / Pavel Lisitsyn

As for Russia, sibutramine was included in the list of potent and toxic substances back in 2007, according to a decree of the Russian government. This list included not only sibutramine in its pure form, but also its structural analogues, as well as all dosage forms in which it is included with pharmacologically inactive components.

This substance, although it has an appetite-suppressing effect, is actually a psychotropic one, nutritionist Daria Rusakova told Izvestia. According to her, patients find a way to buy such drugs on their own, but by law they can only be prescribed by a doctor. This rule has been in force in the country since 2014. Then the Ministry of Health added preparations containing sibutramine as the only active substance to the list of medicines for medical use subject to quantitative accounting. This means that you can buy such drugs only in pharmacies by prescription.

– Medicines containing sibutramine are on the market, but this is a prescription drug. It is simply impossible to use it uncontrollably. But these are far from the first remedies that a dietitian or endocrinologist will prescribe, because we have certain guidelines. It is possible to resort to them only if a person has normal pressure, he does not suffer from hypertension, and only under the supervision of a doctor, Natalya Kruglova explained.

Import responsibility

Purchasing drugs containing sibutramine in a pharmacy in Russia is absolutely legal, but a person may be held responsible for ordering such drugs via the Internet if they are delivered from other countries, lawyer Arseniy Levinson said in a conversation with Izvestia. Thus, the acquisition from abroad of strong drugs will be classified as contraband.

– The practice of opening such criminal cases has existed for many years. There used to be registered medicines and dietary supplements containing sibutramine in Russia, but then it was recognized that they were unsafe. Therefore, dietary supplements containing this substance are not currently sold in Russia, but there are separate medicines where sibutramine is contained with other pharmacologically active components. The problem is that, in principle, a person who orders a drug on the Internet sees that such drugs can be sold in Russia by prescription. Paying for an order on the site, he does not even know that this parcel may be delivered from abroad, which will already be a violation of the law, he stressed. “We have come across such cases more than once: a person comes to receive a package and is detained and prosecuted, and quite severely at that. Thus, a person faces from three to seven years in prison for smuggling potent substances (Article 226.1 of the Criminal Code of the Russian Federation) .

Photo: IZVESTIA/Alexander Kazakov

In cases where these drugs were intended for sale in large quantities, then the lot is considered as such if it contains 0.