It's that time of year. Time when about a dozen of my family, friends, and coworkers show up at my doorstep asking for advice on losing weight. And again this year I have to tell them that there is STILL no quick fix. Not the HCG diet, not the caveman (paleo) diet, and not even the baby food diet! While millions of Americans will try one or more of the many "fad" diets out there this month, and may even lose weight following the strict guidelines, weight loss will be temporary. After all, are you really going to eat 14 jars of baby food per day for the rest of your life?!? 

So what recommendation do I divulge this month? Luckily, a recent report of 22 studies conducted over the past 15+ years supports my number one suggestion: Keep track of every food and drink you put in your mouth; every 10-minute (or more) bout of physical activity you do; and every pound you weigh. EVERY DAY. Some people call it self-monitoring, others call it tracking or logging, and I call it accountability. Be accountable to yourself and if you need more than that find a friend, family member, coworker, or health professional to be accountable to.

In this recent review of studies on self-monitoring, researchers found the following results¹:

• All of the 15 studies that focused on dietary self-monitoring found significant associations between self-monitoring and weight loss. Subjects with the most complete food records or most food records completed/submitted lost the most amount of weight.
• The one study that examined the role of self-monitoring exercise in relation to weight loss found that consistent self-monitors of exercise not only achieved significantly greater weight loss, but also experienced fewer difficulties with exercise and exercised more often.
• Six studies showed that greater weight loss was associated with increased frequency of self-weighing.

Interstingly, not much is known about adherence to self-monitoring and the intensity, frequency, and duration needed to support lasting weight loss. But, one can logically assume that if you really want to lose weight and keep it off you should keep track of your foods/beverages, physical activity, and weight every day for the first several months and then slowly back down (to maybe your problem days/times) as your new behaviors become habits.

About 2 1/2 years ago we wrote a blog on logging. Yes, we were preaching it then, too! Read it again to learn why logging works and how you can make it easier on yourself so you'll keep it up. 

Also, if you are a "techy" person, consider using an online program or phone application to log and share your logs with a trusted friend. I'm currently using Lose It! (free iPhone app and online program)* with a friend where I can see at any time: her weight, how many calories she's eaten (and if she's over/under budget for the day), and what physical activities she's completed. I can then comment on her activities. You don't have to be a registered dietitian to tell your friend he/she is doing a good job logging or staying within his/her calorie budget!

If you're a traditional "paper/pencil" person, just keep a small notebook with you where you can jot down foods, drinks, physical activities, and weight. Then, use a book that lists calories in foods or a web site like www.calorieking.com to look up the calories in your foods. Don't know how many calories you should eat per day to lose weight? Use our Calorie Needs Calculator!

Share your experiences with logging on our Facebook page. What type of log works for you?

¹Burke, L.A. (2011). Self-monitoring in weight loss: a systematic review of the literature. Journal of the American Dietetic Association, 111, 92-102.

*The Cooper Institute, as a 501c.3. nonprofit, does not endorse any product, service or linked to entity.