Keeping Records: Best Chance for Weight Loss Success

Awareness matters! The evidence keeps stacking up. If you want to succeed with weight loss take a close look at a famous quote from Socrates: “Know Thyself”. How well do you know yourself?

If you are like most other people you probably feel confident about the answer to this question. The problem is that just about everyone thinks they know more than they actually do. And that is precisely what can keep you from reaching your weight loss goal.

How did scientists and health professionals come to this conclusion about weight loss? Rather than speculate or theorize what works with weight loss, many recent studies have taken a close look at what has actually worked. Researchers have been following and tracking the habits of those who successfully lose weight in the first place as well as those who succeed in keeping the weight off.

Whether a person has successfully lost weight with a professionally led behavioral weight loss program, a commercial weight loss program online or off, or designed a do-it-yourself program there are common themes. The strongest theme is that of improved self-awareness with some form of record keeping.

Accepting that keeping records works is the first step. But if you are reluctant to get started because you think it will be all drudgery and tedium, relax! Not all of the methods require a lot of work.

Keeping a food diary will take some time and effort. But this method shows up repeatedly as a strategy that works for many people. The majority of the participants in the National Weight Control Registry, a study of thousands of successful losers (more than 4,000 people some for as long as 12 years) report having kept some form of records, including food diaries, when dieting. In addition, more than 50% of the initial group of successful losers continued to maintain some form of food records for maintenance.

Just the idea of keeping a detailed food diary can be discouraging! Although the information you could gain from this practice is invaluable, it won’t do you any good whatsoever if the whole project is overwhelming.

If that’s how you feel, just stick to the basics. Write down what you eat, how much, and the calorie count. Do this for just a few days if that’s all you can stand. I’m sure you will learn something helpful. If you feel you can continue and possibly expand on the records you keep, the benefits will be even greater. (Read my article on Keeping a Food Diary for more information.)

Keeping track of physical activity also helps. But what you may not realize is just how easy it may be to burn additional calories simply by increasing awareness of something you do everyday without giving it any thought. That’s the number of steps you take in an average day.

A number of recent studies have revealed that people who wear a pedometer, a simple and inexpensive device for tracking steps taken each day, are more likely to take more steps than those not wearing a pedometer. Every 2000 steps is approximately 1 mile.

Health professionals recommend walking from 6,000 to 10,000 steps a day for better health. What you may not realize is that every step you take counts whether you are cleaning house or going for a formal walk. Getting feedback on the number of steps taken seems to be motivating. More steps means more walking and burning more calories.

A third kind of record keeping that has been found to make a big difference with successful losers is daily weighing with a bathroom scale. Honestly, it is not what I would recommend but the facts speak for themselves. It helps more people than not. Researchers suggest that getting the daily feedback evidently helps to keep people on track. The weight results may be just what you need to prompt you to eat a little less or exercise a little more to get back on track.

There are many ways you can increase your knowledge about nutrition, calories, your food habits, and more to improve your chances for weight loss success. The three possibilities I’ve shared here seem to be clear winners.

Have a great week, watch those calories, and stay healthy!