weight and accountability

One of the features of any weight loss program is the "accountability" that accompanies weekly visits and weigh-ins. There is a certain psychological aspect to going in to a physician's office and getting on a scale in front of the medical staff member. Often, people feel not only diappointment in themselves but also a sensation of disappointing the staff when that week's results are suboptimal. Of course we do not get upset/angry or in any other way "judgement", as we clearly know our role is support and encouragement.

How can you keep the sense of "accountability" when you are no coming for formal visits? I am not certain there is a defined answer to this but setting goals and timeframes and then rewards (non caloric of course!) to recognize reaching these milestones can be helpful. Set your reasonable goals for weight loss and at every 5 pounds or so, reward yourself...a massage, an accessory for you car or some other noncaloric reward may help motivate you and keep you accountable to yourself!