Keep Track to Stay on Track

Would you like to make the most of your weight loss efforts? Keeping a food diary and tracking exercise and weight loss progress are techniques that have been around since the 1970s and are known to be beneficial in helping people lose weight. With the introduction of computer and smart phone apps and wearable tracking devices, there are many ways to monitor your food choices and progress, in addition to good old paper and pen. Emerging research published in the Journal of the Academy of Nutrition and Dietetics offers some strategies and solutions to ensure that your weight management journey is a successful one.  Keep these three things in mind:

Your Lifestyle

The kind of system you use to monitor your lifestyle changes is not what is important but rather that you use some kind of system at all. Whether you choose a smartphone app to track your progress, a computer program or website, or a paper and pencil food diary, make sure it is a choice that reflects who you are and how you operate in the world. If you are on your cell phone constantly, a smartphone app might work best for you. If you’re at your home computer 24/7, then look for a website or computer program that suits you. If you’re not computer or technology savvy, then a notebook and pen may be the right approach. Wearables are also great for tracking your activities and decreasing sedentary activities, although they should be coupled with some other type of food monitoring system to be most effective.

Consistency

Researchers looked at several different studies, and the consensus is clear—greater adherence to self-monitoring habits consistently resulted in greater amounts of weight lost. Those who regularly and frequently recorded their food choices, activities and weight had better success at losing weight and keeping it off.  Although there are some studies to suggest that an app on a mobile device is the most convenient, and therefore the most likely to see continued use, remember that the best approach is the one you’ll use most consistently.

Support 

The most successful outcomes studied involved participants who not only monitored themselves but had some type of support. This support can come in the form of feedback from a mobile device, support of peers in a group or online network, email reminders, or a personal response from a dietitian or other weight loss coach. Whether it’s a simple “thumbs up” or something more, the support you get from others helps keep you motivated and on track. 

Bottom Line: No matter how you choose to do it, tracking your healthy lifestyle changes will enhance your chances of achieving healthy weight loss and maintaining it for the long term.  It doesn’t have to be tedious or complicated—it just has to get done!

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