Science shows that keeping a food and exercise log is well worth it! These studies also clue us into some key success factors to think about .
A study published in Obesity, a search journal, gives us some answers. It shows that self-monitoring plays an enormous role in successful weight management. Researchers studied 142 participants during a 24-week, online, behavioural weight-loss program. Participants recorded exercise minutes, food intake, and weight, while researchers monitored the amount of computer tracking entries made per day. The results give us more evidence to point out that tracking does work!
The frequency of self-monitoring was significantly associated with weight loss.Those who lost ≥10% of their baseline weight entered data approximately 3 times each day throughout the program.Those with successful weight loss recorded on significantly more days out of the month.Key findings from another study which checked out people during a one-year weight maintenance program showed:
Participants who self-monitored both frequently and consistently maintained their weight changes more effectively than those that did not monitor as often or as consistently.The frequency of recording was more important than detailed records.Consistent and frequent self-monitoring appears to facilitate weight maintenance.
A systematic review of twenty-two studies found:
Individuals with the foremost complete self-monitoring records lost significantly more weight than those that had less complete records. Weight loss was higher during weeks with higher food and exercise log completeness.
Consistent tracking of exercise achieved significantly greater weight loss.
Greater weight loss was related to an increased frequency of self-weighing a minimum of weekly.
The timing of tracking in reference to when the topic consumed food was significantly associated with weight loss.
Another study on women, weight loss, and keeping a food journal, published within the Journal of the Academy of Nutrition and Dietetics, showed these key findings:
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After a year, both the diet-alone group and therefore the diet-and-exercise group lost a mean of 11% of their starting weight (about 19 pounds).
The real key to losing weight was tracking foods and calorie counting.
Women who were very diligent in tracking foods lost about six pounds quite those that weren’t as consistent.
Women who skipped meals lost about eight fewer pounds than those that didn’t skip meals.
The verdict is in: electronic food, exercise, and health trackers, like MyNetDiary, make it easier than ever to trace in less time. once I wont to add clinics and hospitals, i might give my patients food and exercise diary sheets. For calorie tracking, an individual would receive a calorie reference booklet to seem up foods consumed, manually recording their intake. How far we’ve come! Electronic trackers, like MyNetDiary, make it such a lot easier to enter the info quickly with instant access to the nutrient content of foods also as calories burned from exercise.
Take away message
Keep on tracking! Calorie counting does work to lose and maintain weight. If you would like to achieve success with anything in life, it takes focus and organization. many evidence supports that those elements work for changing behavior, including for weight loss and maintenance.
Tracking pointers for success:
- Record foods as soon as you eat them instead of waiting until the top of the day.
- Track your physical activity.
- Track food and exercise consistently for increased success.
- If weight change is your goal, weigh yourself a minimum of weekly.