picture of someone who tracks weight loss

So last week we talked about some simple exercise tips that you can use to maintain a healthy weight. While the time on the treadmill is well spent it is only half of the weight loss equation. This week we are going to focus on the intake side.

Daily Weigh In:
When you were in school would you have wanted to wait until the day before the final grade to be told how close you were to passing? Probably not… in order to make sure you were on track you would want constant updates to make sure you were on the right path.

This is also true for weight loss. In a 2007 study in the Journal of Consulting and Clinical Psychology it was found that individuals who weigh themselves daily displayed greater dietary restraint and lower susceptibility to overeating. In addition participants who weighed themselves daily reported less depressive symptoms at the studies end.

Keep a Journal:
Along the same lines a study published in the American Journal of Preventative Medicine showed that people who kept a journal about what they ate frequently lost more weight than those who did not.

The key in this study was consistency the more diligent you were in your journaling the more significant the impact.

The take away from both of these is that INFORMATION IS POWER. When we set a goal we have to constantly track our progress there and at the same time record data that is relevant to achieving that goal. Just like in school your grade is a measure of learning by constantly monitoring your grade you are able to know how much effort to put into the class. At the same time you have to keep up with the daily assignments and readings to give yourself the best chance of succeeding.

Check out these cool fitness apps to help you journal.

Or, for a free online journal go to http://www.sparkpeople.com/.