Self-Monitoring Provides a Protective Barrier

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A recent study asked participants to record their daily exercise type and the duration of his or her routine as a self-monitoring strategy. The findings revealed that consistent self-monitoring achieved greater weight loss and participants experienced fewer difficulties. In early weight loss studies, an individual’s self-monitoring only involved tracking changes in a paper diary, which is a simple physical activity that has long been associated with a scientific approach.

The introduction of computer-based technology has spawned a new generation of self-monitoring weight loss strategies related to the use of the Internet to simplify support for feedback and monitoring of results. Although studies suggest the increased use of technology to track food intake and exercise might lessen the burden, it is the learning of self-monitoring skills that results in more successful outcomes for long-term weight management.

How Tracking Provides Valuable Feedback

Self-monitoring your weight loss plan will provide valuable feedback on how the choices you made during the day impacted your progress toward achieving your goals. Listed below are four benefits of tracking your food, weight and daily exercise:

1) Understand Your Eating Habits – In order to reach your goals for better nutrition, you need to have a starting point and an attainable action plan with defined steps for weight loss success.

2) Know Nutrient Density of Foods – Establishing the nutrient density of the foods you eat allows you to balance the remainder of your day after eating foods that are more nutrient dense. This helps to ensure you meet your daily goals.

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 – Keeping your weight in the good range is an important part of healthy aging. An elevated body mass index in adults can increase their likelihood of developing health problems.

New Technologies Can Make Tracking Easier

The main reason for using self-monitoring and self-regulating techniques for tracking behavior and lifestyle modifications is based on a body of scientific evidence that suggests people remain overweight due to modifiable habits. Recently, a study of dietary tracking over the Holidays concluded, despite the challenges to eating healthy, participants who maintained a food journal did not experience an increase in weight indicating self-monitoring to be a protective barrier against overeating. 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 not strategies for healthy living.

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.