The science behind self monitoring

Keeping track of certain behaviors that affect weight loss is a vital component of a comprehensive weight-loss plan. This type of self-monitoring can include keeping track of food intake, physical activity, body weight, body fat and waist circumference, and weight-related achievements and setbacks.

Self-Monitoring Predicts Weight-Loss Success

Experts in the field of weight loss have found that when self-monitoring is used on a regular basis, the likelihood of weight-loss success increases. 1 Not only has the ongoing recording of when and how much is eaten or how much exercise is performed been linked with losing weight, but it also has been associated with maintaining weight loss. 2 Self-monitoring increases the awareness of both eating and physical activity.

The Importance of Self-Monitoring

Looking at how early man managed to find food to avoid starvation provides an insight into why it's important to measure and track food intake in today's environment. In early times, man faced food scarcity and deprivation on a daily basis—and genetically evolved to take advantage of eating wherever food was available.

In present times, however, food is everywhere. This scenario has been described as an "obesigenic environment" (e.g., obesity-promoting environment) by researchers because our bodies are still programmed genetically to eat when food is available. Because it is unrealistic for most people to self-regulate food intake without paying any attention to what, when, and how much food is eaten, experts have focused on tools that create that awareness. 3 And while there is no magic number, studies show that keeping track of food intake about 75 percent of the time can boost weight-loss success. 4

A Common Theme Among Losers and Maintainers
All in all, self-monitoring food intake, physical activity and body weight boosts weight loss and weight-loss maintenance. These strategies have been consistently cited as important by successful "losers" and maintainers. 5 These same people also report that, over time, making these strategies part of daily life becomes easier and requires less attention.