Researchers Approved: Dietary Self-Monitoring is the Best Way for Weight Loss
The most frequent advice in weight loss is self-monitoring of diet and training. And if you think, that this is too boring and time-consuming, we advise you to revise your views.
More than 93.3 million US adults were overweight in 2015-2016, according to the CDC National Center for Health Statistics (approximately 38% of all US citizens).
Obesity is not only about our shape. This disease has extremely negative side effects on our health such as heart illnesses, stroke, diabetes and even certain types of cancer. Many of these effects lead to preventable, premature death.
About $147 billion were spent on obesity treatment in the USA in 2015. And people, who were overweight, spent $1,429 more than people with normal weight.
So, here is a well-known truth: if you want to be healthy you need to keep a healthy lifestyle with proper diet and training programs.
And the main pillar of success is dietary self-monitoring. The last studies show a strong correlation between these two aspects.
Researchers at the University of Vermont (Burlington) and the University of South Carolina (Columbia) are sure, that dietary self-monitoring is easier than we think while its efficiency is prodigious. Furthermore, the study points, that in-person weight control is more efficient than using online control programs.
142 participants were enrolled in the study, 81% of them were overweight. The research was held for 18 months, all participants received the same online weight loss program for 6 months and plan of weight maintenance for 12 months.
Every 6 months the participants reported on their progress, body measures including weight and height, program keeping, motivation, social components, quality of life.
The results showed a relation between the frequency of self‐monitoring and weight‐loss success. The more person has lost – the more carefully he keeps self-monitoring of diet. Well, that’s could be recognized as some motivational impact.
But the main reason is: the longer you monitor – the less time you spend on this practice.
The results confirmed that at the beginning of the experiment people spent 20 minutes per day for self-monitoring, and later – only 15 minutes. It’s equivalent to the time, spent on drinking one coffee.
The researches suppose that recording of process twice a day can be related to greater weight‐loss success.
Jean R. Harvey, Ph.D. at the University of Vermont, lead author of the study, has said that people usually hate diet monitoring. But the research is appealed to overpersuade them – it takes a little time, but is efficient.
So if you want to achieve considerable results in weight-loss, you need to follow these rules concerning dietary self-monitoring:
- Be honest. If you want to take advantage, do not lie to yourself about the amount of eaten food. Remark every snack, even if you do not want to admit it.
- Be attentive. The way of cooking, sauces, and seasonings – all this can vary significantly and add a lot of calories. Be sure to identify correctly the ingredients and their energy value.
- Regularity is the main thing. Try to keep a diary every day and do not miss the record. Then the process will be easier and soon become a habit.
- Try to find out what provokes you. With the help of monitoring, you can determine whether you are eating socially or does stress increase your desire to eat.
And what’s about you? Do you monitor your diet and training?