There’s no getting around it: The road to weight loss can be a bumpy one. But like any other of life’s journeys, the ride can be smoother when you have someone to share the trip. Having a weight loss accountability partner can be a crucial component of any weight loss strategy. The road to weight loss is filed with ups and downs. Some days you will find it effortless to stick to your goals, others, you will make poor decisions and find it hard to stay on track. Having a partner who not only shares your weight loss and workout goals, but can keep you motivated to stay the course can make the difference between failure and success. Here are a few tips to make sure you pick an accountability partner that can deliver results!

Friend-Friend vs. Weight-Loss Friend

Most of us know what we love about our BFFs, but if you’re thinking of using these same guidelines to find a diet buddy, you could be making a mistake. You may love your friend dearly, but if you’re still overweight and struggling to lose it, then clearly, that partnership, while perfect in other areas of your life, is not the right relationship to help you lose weight. Qualities you would never tolerate in a friend– like holding you accountable for every bite you take — could be the very qualities you need in a weight loss buddy. Look deep inside yourself and be brutally honest about what you need to get your weight loss mojo working.

Partners That Hang Together Lose Weight Together

Having an accountability partner doesn’t just mean having someone to call you out for that extra scoop of ice cream. It also entails having someone that shares in your goals and will work with you to reach them. Think about the type of exercise you want to do (gym or Zumba), where you want to workout most (indoors or outdoors) and where you would like to get your healthy meals from (Whole Foods or Farmers Market). Having someone that will join you in these activities will make it more likely that you will succeed in doing the things you want to do to lose weight.

Create A Buddy Contract

To help ensure that both you and your buddy get what you bargained for, consider writing up a “buddy contract” that spells out your mutual goals and the ways you plan to help each other achieve them. Be sure to include both short-term goals (“I want to get to the gym three times a week and I need you to go with me”) and long-term ones — such as how much weight you’d like to lose, or how many miles you’d eventually like to walk each week. The goals should be firm, but the ways to accomplish them should be flexible, to accommodate what you learn about yourselves and each other along the way.

And don’t be afraid to call it quits when a diet buddy isn’t working out, if you’re not getting what you need, or if your buddy wants more than you can give, try and work it out, but if it can’t be settled, it’s time to move on. Don’t let anything stand in your way!

Do you have an accountability partner? How did you choose them?