If you have ever worked on losing weight, then no matter can feel not so easy to try and stay motivated. Sometimes you’re tired, pressed for time or simply not in the mood to exercise. That’s where an accountability partner comes in, and training with a friend can really influence your transformation — studies show you could lose up to 36% more body fat when it’s time hit the gym if someone else is going too.
What Is an Accountability Partner?
So, an accountability partner is a friend or family member (or workout buddy) who accompanies you on your fitness quest. You ask each other how things are going, establish goals together and keep pushing one another. (It doesn’t need to be a hot fitness trainer partner or anything — just someone who will show up and support you.)
True Stats: Training with a Friend Works
You may be asking yourself, “Does having a workout buddy actually make it easier?” And the answer is yes, science supports that. In a study published in the journal Obesity, people who had weight loss partners lost 36% more fat than those who tried to lose weight alone. The researchers found that having someone to answer to made people more likely to stick with their workouts and healthy eating plans.
In another study, this one from the University of Aberdeen, people exercised more often and for longer durations when they did so with a partner. The main reason? Support and encouragement. It’s much harder to skip a workout when you know someone else is counting on it.
The reason training with a partner makes you lose more fat
Why accountability partners make you lose weight faster: There are several reasons why having an accountability partner helps shed pounds.
1. Motivation Boost
Some days, it is difficult to drag yourself off the couch and exercise. And with a pal waiting for you, bailing is far less likely. You push each other to get there and give it your best shot.
2. Healthy Competition
A bit of friendly competition can make you want to work harder. You may be trying to match your partner, or compete against yourself. This extra push may help you burn more calories and lead to greater fat loss.
3. Consistent Habits
When you make regular exercise appointments with a friend, you will be more likely to follow through. Consistency is a key for fat loss. And a study in the Society of Behavioral Medicine showed that people who exercised with a partner ended up doubling their workout time, compared to those who tackled their workouts alone.
4. Emotional Support
Weight loss can be difficult, especially when you hit a plateau or have one of “those” days. So having an accountability partner can keep you motivated, remind you about your goals so that you don’t fall off the wagon.
5. Better Results
All of these benefits add up. The fact is, when you’re inspired and accountable, melting fat off your body happens more efficiently.
How to Pick the Best Accountability Partner
Let’s not kid ourselves: Everyone doesn’t make a great workout pal. Here’s how to find the right partner: Pick someone with the same goals: If both of you are looking to lose weight or get stronger, you can help motivate each other.
Choose someone dependable: You need a partner who will be there and stick to the plan you’ve made together.
Find people positive: Attitude is everything. You want someone who elevates you, not pulls you down.
Agree to a schedule: Pick specific times for regular workouts together, even if it’s only walking around the neighborhood.
Ways to Stay Accountable
Here are a few simple ways to help you two keep on each other’s tail:
- Before and after you workout text or call
- Share your goals and progress
- Set small challenges or rewards
- Take a class or group lesson together
- Log workouts on a common app
Success in the Real World: The Power of a Partnership
Let’s look at a real example. Women who enrolled in a weight loss program with friends were 66% more likely to finish the program than those committed alone, according to research from University of Pittsburgh School of Education. They also weighed significantly less in general. Social support was key to their success, the researchers said.
Tips for Success
Be truthful with each other: If you skip working out or eat something unhealthy, say so to your partner. True honesty makes it easier for both of you to keep a good goal.
Celebrate your wins: When you hit a goal, celebrate as a team. Maybe a high-five or an extra-special treat. Make it fun: Introduce new workouts, discover some trails or race with friends so things don’t get too boring.
The Bottom Line
If you’d like to shed more fat and get faster fitness results, don’t go at it alone. Training with a partner who holds you accountable can help you lose twice as much fat, studies have shown. With the help, encouragement and even a little competition from your workout partner you can more easily stick with it and have fun during workouts.
So snag a friend, establish your objectives and get fit together. You’ll be shocked at how much you can do when there’s someone to push yourself with!
