21 Dec A SECRET TO WEIGHT LOSS SUCCESS (THAT REALLY WORKS)
Want to know the secret of those who lose weight and keep it off? They don’t only eat a well-balanced diet and stay active, they also add the habit of monitoring their weight to their routine. For many people, such monitoring has provided the missing piece to solving their weight issues for good.
The best way to illustrate the effectiveness of monitoring is through a real-life success story. A man in his mid-50s started the CMWL medical weight loss program with a BMI of 34 and was able to reduce it to 26. Once achieving his goal weight, he was able to maintain it for more than two years. An engineer by trade, he really took to the idea of monitoring his calorie intake and expenditures on a daily basis and devised a simple spreadsheet that allowed him to do so. Once a week he also weighed himself and faithfully documented the information in his log.
Sure enough, the daily habit of recording his meals and calorie intake, calorie expenditure through exercise, and measuring that data against his baseline metabolism made it relatively easy for him to keep the weight he had worked so hard to lose from creeping back on. If a gain did occur, he was able to take action quickly rather than letting it build up to a point that would make losing it again more difficult.
Now you don’t have to be an engineer or use a spreadsheet to get the same results. A simple notebook or journal can also do the job, as can one of the many websites and apps available today that offer useful meal, exercise, and weight tracking tools.
You can think of monitoring as your best defense against losing ground in the battle of the bulge. Multiple studies have shown that people who make monitoring their weight a daily habit are much more likely to lose weight and keep it off in the long term.
Another way to think of it is like a checking account. You can keep a running estimate of the balance in your head, only to find that the $20 ATM withdrawal here or the $40 check you forgot you wrote suddenly adds to a big deficit thanks to bounced checks and added fees. The small expenses can be overlooked or forgotten much easier than one big purchase, making them all the easier to discount when doing the approximate budget in your head.
It’s the same with food. A few pieces of candy from the dish at the office here, an extra 200 calories here and there, are much more likely to trip up your weight loss and maintenance plan than an all-out calorie-buster because they are so easy to overlook.
Monitoring can also help you plan ahead. Many people find it easier to adhere closely to a meal plan during the work week when their time is more structured. Cutting out 100 or 200 calories per day allows them to save extra calories for the weekend when they are more likely to stray from their usual eating routine. They can enjoy a meal out, knowing that they have an extra 700 to 1400 calories to play with rather than fear that it will come back to haunt them later.
So if you aren’t doing so already, make a point to start recording everything you eat and drink each day, along with their calorie count. Also, keep track of any additional physical activity you do, and how many calories you burned. Finally, weigh yourself every week and record that figure as well. Some people also find it helpful to journal about their emotions, moods, or anything that was difficult or contributed to going off their plan on a particular day.
At first, like any new habit, it may feel artificial. But keep at it, and in time it will become second nature. You’ll find you become much more aware of your actions, and that in turn will help you stay on track towards your weight loss goals.