Self-Assessment is Critical for Weight Loss Success

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Researchers used a variety of approaches for comparing weight loss results from dietary changes, such as using traditional paper diaries to self-monitoring using electronics but found no significant difference in the amount of weight lost. A study published by The American Journal of Clinical Nutrition compared one group who followed an energy-reduced diet and maintained their weight losses after two years to a second group who followed a calorie-controlled diet with greater weight loss but who regained the lost weight within eighteen months.

When the frequency of self-monitoring of diet and exercise was measured in studies, there was significant difference in weight loss results of those who weighed daily to the outcomes of those self-weighing less often. Likely the most important component of an effective science-based weight management program must the prevention of unwanted weight gain from a change of eating and exercise habits that leads to excess body fat.

Why Self-Monitor Your Daily Activities?

At the end of the day, it is important for you to have the tools in place to give you the feedback you need to understand how well you’ve done. Listed below are four benefits of tracking your food, weight and daily exercise:

1) Understand Your Eating Habits – To reach you weight loss goals, you need to know how much food you are consuming and from what sources. Balancing the ratio of macronutrients can be essential for making smaller tweaks.

2) Know Nutrient Density of Foods – Tracking your food consumption will help you determine which foods are really worth eating as well as those that are more difficult to fit into your daily menu plan.

3) Measure Changes to Your Body – Weighing on your bathroom scale is very convenient but the biggest problem is that it only shows your weight. Tracking changes also requires body measurements to ensure you are losing fat.

4) Help Hold Yourself Accountable – Learning more about how your body responds to better food choices and increased physical activity will help to hold you accountable for the improvements and setbacks.

Managing Healthy Habits Affects Long-Term Weight Control

Evidence-based programs have shown that interventions to encourage lifestyle modification are effective in reducing long-term health risks when self-monitoring and self-regulation is applied to weight management. The more often you track lifestyle interventions, the more likely you are to reach your weight loss goals and the more likely you will keep the lost weight off for the long term. Although newer self-monitoring technologies like smartphone apps and wearable devices can make it easier to track weight loss strategies, these tools should not be viewed as an intervention themselves. These are tools and should not be confused with actual strategies for healthy living.

Here at Metabolic Research Center, we believe in taking time to reflect on how your healthy habits are having a positive impact on your life. Visit MRC online to learn more about our support network that can help you make healthier choices in the future.