How to Hold Yourself Accountable for Weight Loss

6 min readAug 29, 2018

If you hadn’t noticed in my last post, I’d mentioned that I’d gained some weight back in July…

In addition to my fitness/nutrition/weight loss business, I’ve been helping my Dad to bring his business online, and assisting in some new digital marketing strategies to help him bring in new customers.

Between running my current business, helping my Dad, and opening up my own digital marketing agency this past week, I’ve been crazy busy this summer!

As a result, I was not as cautious with food as I should have been…

Fortunately, the ship’s been righted for a little over a month, and we’re pretty much back to where I should be ;-)

That being said, I realized that I didn’t have a person to hold me accountable much like you have me…

This caused me to create a Daily Accountability Sheet, which I use on a daily basis. It can be seen in the image below, and can be downloaded by going to https://weightlossbypete.com/dailyaccountabilitydownload:

This sheet bases itself off of my Permanent Weight Loss Pyramid, which is the four point play you must use if you want to lose weight — And keep it off!

Let’s break down the four components of the pyramid, and why asking yourself the questions in the Daily Accountability Sheet every day is important:

MINDSET: Did you make yourself a priority today? For instance, did you prep healthy meals or snacks for yourself, or make time to go to the gym?

Simply put, your mindset is the most crucial component of the journey. You can have all of your ducks in a row with the Top 3 components for a week, or even a month, but if you’re not in this for the right reasons, and your motivation is as fickle as a teenager’s mood, then you’re going to be in trouble!

This is why you must make yourself a priority EVERY. SINGLE. DAY…

Prep healthy meals and snacks for yourself. Make the time to work out — And do it! Get enough sleep.

It’s not rocket science, but neglecting these aspects of your health are going to be incredibly detrimental to your weight loss efforts…

You can have a good day by prioritizing three of the four, but if you’re not on par with that three-part minimum, you’re really going to have a tough time losing weight.

2. NUTRITION: Did you make good choices 80% of the time or more today?

How do you know if you’re making good choices? Below you’ll find a few simple methods you can utilize:

Memorize These Two Sentences: “Eat meats, non-starchy vegetables, raw nuts and seeds, low-glycemic fruits, half-a-cup or less of non-grain based starch, and no (added) sugar. Eat ONLY when hungry, and just to satisfy — NOT to stuff your face..” If you follow the advice in these two sentences, you’ll be in good shape ;-)
Download my Food Guide and Healthy Recipe Book: The Food Guidereviews the three phases of nutrition I teach my private clients, and explains nutrition in much greater detail than the sentences above. The Healthy Recipe Book includes 72 recipes spanning breakfast, lunch, dinner, snacks, appetizers and deserts. To get a Labor Day discounted copy of both, please go to www.weightlossbypete.com/foodguiderecipes.
Get Your Meals Delivered: I don’t know about you, but I hate to cook! It’s not something that interests me, and if I can outsource it at a reasonable price, then you bet your ass that’s what I’m going to do! That’s where Factor75 comes in. Since I love you, click the following link and you can get chef-prepared meals made from the healthiest ingredients delivered to your door every week: http://www.pntra.com/t/SUNHTUhJSkdDR01NSk5HQ0dNSUZPTA. Use the coupon code ‘NOWORK,’ and you’ll get $40 off your first two weeks! Doesn’t get any better than that :-p

3. SLEEP: Did you get 7.5–9 hours of sleep last night?

Humans are meant to sleep in 90 minute intervals. While most can get six hours or so here or there and be OK, the vast majority of human beings require between 7.5–9 hours of sleep per night.

What happens if you’re not hitting that mark regularly, if at all? Well, you can really mess up your hormone levels (specifically insulin), which can really inhibit how your body metabolizes food — Both of the good and bad varieties!

Below you’ll find a few steps to get your sleep in order, and a few items that have really helped me get a good night’s sleep more often than not:

Be in bed half an hour BEFORE you aim to start your sleep cycle.
Make sure your bedroom is dark, quiet, and devoid of electronic devices that can keep you up.

Here are a few items that have really helped me to get a good night’s sleep on a regular basis:

Memory Gel Pillow that contours to the shape of your head and neck, and is ventilated to keep you cool during warm summer nights: https://amzn.to/2PhdmWB
Weighted Blanket that, when I first heard about, made me think I’d feel suffocated. Quite the contrary! I feel much less antsy, toss-and-turn a lot less, and now, I can’t sleep without it!! Get your’s here: https://amzn.to/2PddRB0
White Noise Machine that helps to drown out noise from your neighbor’s pets and passing cars. This has multiple settings depending on your preference, which is good, because whenever I hear white noise, I think of that horror movie The Ring. So, I stick with the ‘Stream’ setting instead: https://amzn.to/2PihRAb

4. FITNESS:Did you do 20 minutes of strenuous physical activity, 30 minutes of moderate physical activity, or 60 minutes of light physical activity today?

Human beings are designed to move. The couch potato culture our society has embraced with wide-open arms is not only detrimental to your health, but to your weight loss efforts!

The general rule of thumb is the more you move, the better off you’ll be. The good news is that you don’t need a fancy gym membership or an expensive personal trainer to get you the results you want!

There are plenty of free online programs that provide you everything you need. The problem is, they provide little-to-no accountability…

If you’d like some accountability and some direction from your’s truly, then you should take advantage of my new Labor Day sale on my three most popular programs:

Enter the code ‘LABORDAY20’ to get 20% off your program. Upon payment, you’ll be walked through how to set up my personal fitness app on your phone, and how to create a profile. You’ll select when you’d like to start your program, and you’re off to the races!

All in all, the moral of the story is this: You need to hold yourself accountable to succeed on your journey.

You can hire someone like me, or you can ask a friend or a family member…

Ultimately, these people are not with you 24/7/365. Eventually, you’re going to be left alone to make your own choices, and THAT, my friend, is where you’ll make the choice between success or failure.

Download my Daily Accountability Sheet by going to https://weightlossbypete.com/dailyaccountabilitydownload.

Until tomorrow!

Sincerely,
Pete Weintraub

How to Hold Yourself Accountable for Weight Loss

Written by Pete Weintraub