Self-Tracking: Why we care
Several of our clients have been less than excited about nutrition and exercise tracking in the past. This is most definitely understandable. Until it really becomes a habit, it can be quite arduous to track everything we eat and drink. However, once this becomes a natural part of the day, it really only takes minutes our of your day in total.
But…is there any real reason to do this???
Why yes…yes there is…and the evidence supports this.
According to a Burke et al. meta-analysis (review of multiple studies)“In conclusion, although there were methodological limitations to the studies reviewed, there was ample evidence for the consistent and significant positive relationship between self-monitoring diet, physical activity or weight and successful outcomes related to weight management.” Furthermore, “All of the 15 studies that focused on dietary self-monitoring found significant associations between self-monitoring and weight loss.” (1)
In another trial by Tate et al. apps and computer based programs that provide feedback regarding nutrition and exercise goals were associated with similar weight loss compared to personalized human e-mail communications. Both of these groups were better compared to the control group with no app or email communication. (2) This was an industry sponsored study, so grain of salt.
Finally, tracking weights on a regular basis also has an association with increased weight loss (3) and does not appear to have a negative impact on psychological health or wellbeing (4). Hence, why we advocate for frequent weights as well.
The intervention arm measured regular weights at home.
In summary, yes, regular tracking can be difficult to do. But, it appears to have a significant correlation to increased weight loss. Although the exact mechanism for this observation is unclear at this time, I suspect it is related to self-advocacy and accountability. Therefore, we will continue to advocate for regular nutrition and exercise tracking in addition to regular weight checks.
References
Burke LE, Wang J, Sevick MA. Self-monitoring in weight loss: a systematic review of the literature. J Am Diet Assoc. 2011 Jan;111(1):92-102. doi: 10.1016/j.jada.2010.10.008. PMID: 21185970; PMCID: PMC3268700.
Tate DF, Jackvony EH, Wing RR. A randomized trial comparing human e-mail counseling, computer-automated tailored counseling, and no counseling in an Internet weight loss program. Arch Intern Med. 2006 Aug 14-28;166(15):1620-5. doi: 10.1001/archinte.166.15.1620. PMID: 16908795.
Steinberg DM, Tate DF, Bennett GG, Ennett S, Samuel-Hodge C, Ward DS. The efficacy of a daily self-weighing weight loss intervention using smart scales and e-mail. Obesity (Silver Spring). 2013;21(9):1789-1797. doi:10.1002/oby.20396
Pacanowski CR, Linde JA, Neumark-Sztainer D. Self-Weighing: Helpful or Harmful for Psychological Well-Being? A Review of the Literature. Curr Obes Rep. 2015 Mar;4(1):65-72. doi: 10.1007/s13679-015-0142-2. PMID: 26627092; PMCID: PMC4729441.
