Self-monitoring Precedes Self-evaluation of Weight Loss

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Self-monitoring once was simply the recording of successes and failures in a paper diary. Nowadays individuals can utilize the latest technologies for lasting results. 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 that was actually lost.

Additional strategies for self-monitoring of an individual’s weight loss program have expanded to include other behavioral protocols, such as self-weighing and a systematic review of how physical activities impact the dieter’s body mass index (BMI). Studies suggest a good support network can make sustained nutritional changes much easier for people to accept for the long-term. Plus, some people may require differing activities for permanent weight loss.

Why You Should Celebrate Small Victories

Not every victory is going to show up on your bathroom scale. Self-monitoring allows you to better understand small victories as you progress toward your end goal. Listed below are four benefits of tracking your food, weight and daily exercise:

1) Understand Your Eating Habits – Food tracking allows you to implement a sustainable menu plan by accounting for energy consumption consistently and accurately. Plus, you will gain a better understanding of the nutrient value.

2) Know Nutrient Density of Foods – Tracking calorie density of your food intake helps you realize what foods are keeping you from meeting your weight loss goals. This provides the motivation to compare options when grocery shopping to make better choices.

3) Measure Changes to Your Body – Although your waist is an important measurement when tracking your progress, you should measure your entire body including your chest, biceps, forearms, and thighs.

4) Helps to Hold You 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 you face along your journey.

Lifestyle Modifications Support Healthy Living

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 long-term weight management. A recent study concluded that dietary tracking was found to be an important component of successful weight loss and participants who self-monitored at least five days a week had significant and sustained weight loss by comparison. Learning self-monitoring skills to track your dietary intake and physical activity is a proven way of increasing your accountability and dedication to your weight loss strategies by having your record food consumption and exact amounts of exercise.

It is important to take the time to celebrate non-scale victories too. If you are looking for weight loss strategies that are personalized to your body’s specific needs. Visit MRC online to learn more about weight loss menus that work.