If you’retrying to lose weight, chances are you’ve heard about thepower of accountability. Whether you’reshowing up for your partner,friendsor apersonal trainer, it helps to have someone to report to (especially if you’re low on motivation). However, new research showswhoyou choose to share your goals with matters.
According to arecent study in the Journal of Applied Psychology, the key to reaching your weight-loss goals might be confiding in someone you admire. Sharing your goals keeps you accountable for attaining them, but only if you value your audience’s opinion of you, explainsHoward J. Klein, PhD, lead author of the study. “Anyone who is seen as having more prestige, experience, expertise or success could fit the bill. The key is that you care about their evaluation of you,” he says.
Having a dedicated mentor or guide gives you more of an incentive to rise to the occasion, push yourself harder and stay committed. Even more, support and advice from a person who’s been there before can help you tackle difficult challenges and setbacks that are sure to come with your weight-loss journey, adds Katrina Pilkington, aNational Academy of Sports Medicine (NASM)certified personal trainer and certified nutrition coach.
One caveat: In the best-case scenario, anxiety over impressing this person or not letting them down drives you forward, says Klein. But if you’refeeling so stressedthatyou’re overeatingoravoiding your workouts altogether, it’s a sign you should find someone else to share your aspirations with.
Torecharge your weight-loss motivationand take advantage of this research-backed tool, try employing these smart strategies:
EAT IN HEALTHY COMPANY
To support your weight loss, tell your health-conscious friends about your goals and从他们的healthy habits, says Rebekah Miller, certified personal trainer. For example, next time you go out to eat, invite them along and ask what they’re ordering. OneUniversity of Illinois studyfinds we tend to order similarly to those around us, and we feel better about healthier choices when they’re shared with others (even if you’re opting for a side salad instead of your go-to fries).
SEEK EXPERT ADVICE
An option for those surrounded bynot-so-healthy friendsis to consider asking for guidance from a certified nutrition coach or registered dietitian. “Regularcheck-ins with health proscan help keep you on track,” says Pilkington.
WORKOUT WITH A FRIEND
“Aworkout partnercan help block out negative self-talk and give you the support you need to persevere through a difficult sweat session,” says Miller. Pro tip: Bring someone who’s a bit more in-shape than you are, as you’re more likely to push harder thanks to a boost in motivation, finds astudy in the Annals of Behavioral Medicine.
TRY GROUP FITNESS CLASSES
If personal training is not in your budget, try signing up for agroup fitness class. This way, “you’ll reap the benefits of camaraderie and coaching alike with a quality workout automatically built into your day,” says Miller.
TRACK YOUR PROGRESS WITH AN APP
“Use an app likeMyFitnessPalto log your nutrition and exercise and set reminders for check-ins with your coach or workout buddies,” says Pilkington. Push each other tolevel up your step countand shed pounds with in-app challenges, guided workouts and coaching plans.