Accountability and YOU

One reason people come to me as a trainer is for accountability. It is important to have someone who knows your goal, your plan to achieve it and your time constraint. Sometimes this may be a friend who knows you well, a family member who sees you constantly or a trainer giving you this program and ensuring you follow it. Whoever this accountability partner may be they are usually a big part in making sure you reach your goal.

This person will not be able to help you stay on track if you are not 100% honest with them. If you don't verbally tell them of a mistake or they do not catch you in the act there is no way they will ever know. This is where YOU become your best friend or your worst enemy! By deceiving your accountability partner you are self sabotaging.

We have all been there standing in front of the cookie jar thinking “no one will ever find out- one can't hurt” In having to justify your reason for having that cookie and your fear of anyone knowing it is evident that you should not be eating it at all. Maybe your accountability partner will never find out you ate that cookie this way they will never give you that lecture for straying from your plan. But something much worse will happen. Guilt. Guilt and your secret cookie encounter could lead to the worst of all diet blunders... THE EMOTIONAL BINGE CYCLE

Here's how it works:

You give into temptation and stray from your plan

You then feel guilty for giving in

Guilt taps into your emotions and more cravings kick in

As you fill these cravings you gain more guilt

THE CYCLE REPEATS ITSELF

Have you fallen victim to these symptoms?
Looks like you have a case of the emotional binge cycle. Follow these simple steps to rehabilitate your diet.

1. Begin a food journal. Look at each meal as an opportunity to get back on track!

2. Fill yourself with water! This will ensure you are not confusing hunger or cravings with thirst. If you are full you are less likely to want to overeat.

3. Make sure you are eating enough! So many times I have seen women give into cravings and decide they can fix their mistake by avoiding all food for the rest of the day. WRONG. The best decision you could make is to follow your healthy eating plan from where you left off. When you are hungry you are more susceptible to give into your cravings.

4. Plan! Write down what you will eat for the next week- write what time you will eat it at and what you will eat.

5. Prepare! Make the food you need for your plan accessible! Pack containers with everything you will need for the upcoming day in your fridge. This way when it is time to eat you will not need to bother with cooking or measuring. Simply grab the container and voila!

6. If you haven't already TELL your accountability partner. They have been given this role by you to help you! This person isn't just there to call you out on mistakes but to keep you motivated towards your goals. Don't fear them but embrace the fact that they care enough about your desires to be honest with you.

7. Plan cheat days into your food agenda (if this fits your plan). Sometimes your body wants that reminder that you are not depriving it forever. You should never feel like you are on a "diet" follow a healthy clean lifestyle instead.
   

8. Sleep! Make sure you are sleeping at at least 6-8 hours each night. When you are diet your emotions are more likely to surface making cravings harder to fight.
   

Hopefully this will help break your cycle and cure you of the cycle. Embrace your accountability partner and all they have to offer. Most importantly be accountable to your goals.

YOUR FRIEND IN FOOD AND FITNESS
* Sarah Rennick