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Transformation Secret: Self-Monitoring

Writer's picture: treyking773treyking773

“Measurement is the first step that leads to control and eventually to improvement. If you can’t measure something, you can’t understand it, if you can’t understand it, you can’t control it. If you can’t control it, you can’t improve it.” -H. James Harrington



When it comes to losing weight or improving your health, one of the most effective strategies is self-monitoring. Self-monitoring is simply keeping track of what you do. A study conducted by Raymond C. Baker and Daniel C. Kirschenbaum found that individuals with more detailed self-monitoring records lost more weight than those who monitored less frequently. Weight loss was also higher during weeks with higher self-monitoring completeness. Another study published in the Obesity Research Banner found that participants who self-monitored on less than half of the days during participation were unlikely to succeed at weight loss both during and after the program (Boutelle & Kirschenbaum, 1998).

Self-monitoring systems help in the following ways:

Increases Awareness

Some people may not realize how many calories they’re consuming while snacking at work or while watching their favorite tv show. Having this record gives people a more objective view of their daily habits.


Creates Accountability

You can have someone like a friend or a coach overlook your records weekly, or you can even just hold yourself accountable with a weekly review. Being accountable to someone else, though, increases the chances you stick to your behavior change.


Evaluation

It’s important that you review your records weekly. This will help you improve week to week. For a successful review, make sure you note any obstacles or lapses. Also, make a note of what may have triggered the lapse. After you have identified each obstacle, brainstorm solutions to overcome it. You also want to note each and every success, no matter how small. Remember the old adage, “Success breeds more success”.


Increase in Self-Efficacy

Psychologist Albert Bandura defines self-efficacy as your perception of your ability to succeed in specific situations or to accomplish a task. A complete journal entry or exercise log shows you that you’re successful. This feeling of success will lead to more self-efficacy, which will lead to better results.


So How Can You Use the Power of Self-Monitoring For Fitness Success?


Use an Activity and Nutrition Log


Tracking your activity and nutrition is a great way to begin the self-monitoring process. You can choose to use an excel sheet or just simply use a notebook. When using the notebook method, at the beginning of each week, date the top of 7 of the pages and list your planned activity and nutrition for each day. If you’re a current coaching client of mine, you can also use my coaching app to track these habits.

Review the previous week’s effort. When reviewing, celebrate each success. If you struggled with certain things, identify why you struggled and create solutions to implement for the upcoming week.

This method is great for when you’re trying to build new habits since it builds awareness which is critical in the beginning stages of the change process.


Targets you can monitor

For improvements in health and body composition, you can monitor the following:

Movement (e.g., number of workouts or daily steps)

Nutrition ( e.g., servings of veggies per day)

Recovery (e.g., hours of sleep or number of nights you perform your sleep ritual)

Mindset (e.g., writing down your goals daily)

Obstacles, triggers, success for the week


3 Day Food Log


For those who may struggle with logging food daily, the three-day food log may be a great option. Keep a food log for three consecutive days. One should be a weekend day (i.e., Thursday-Friday-Saturday or Sunday-Monday-Tuesday. In order to get the clearest picture possible, choose the three days that would be most typical of your regular eating habits.


You should track everything you eat and drink during these three days, including water intake, condiments, gum, supplements, coffee, tea, medications, and caloric beverages.


When most people think of logging food intake, they focus solely on tracking calories. But going beyond calorie counting can give us insight into why we eat the way we eat. Ensure you keep track of important variables like hunger level, mood, thoughts, location, and challenges. When you have this info, you can begin to create solutions to the problems you face with food.


Don’t feel like this is something you have to do weekly. This method works best when you’re trying to make new changes. Or when you had a minor setback and need to get back on track.


Creating a Meal Plan

You can also consider planning nutrition. In the early stages, you can begin planning your meals for 1-2 weeks at a time. As you gain confidence, you can begin to compare your planned meals to your actual meals. You can begin to note which planned meals you strayed away from and why this happened.


Measure your Outcomes


A common saying popularized by author and coach, Dan John, is “If you’re not assessing, you’re guessing.” Make sure you’re doing the former, not the latter.


You can measure variables like mood and recovery daily. Body weight, body girth, and body fat measurements can be taken bi-weekly. Visual progress indicators like photos can be taken monthly.


Take This Step


Take action today and choose one of the self-monitoring strategies from above to implement immediately. You can begin with one of the examples I listed above or create your own. Then choose one of the tracking methods. Aim to perform your target behavior 80% of the time over the next two weeks. You don’t have to be perfect; slip-ups happen. Just make sure if you miss a day, you make your target behavior the most important thing the next day and get back on track.



References


Baker RC, Kirschenbaum DS. Self-monitoring may be necessary for successful weight control. Behav Ther. 1993;24:377–394.


Boutelle, K. N., & Kirschenbaum, D. S. (1998). Further Support for Consistent Self-Monitoring as a Vital Component of Successful Weight Control. Obesity Research,6(3), 219-224. doi:10.1002/j.1550-8528.1998.tb00340.x


Bryant, C. X., Green, D. J., & Newton-Merrill, S. (2013). ACE health coach manual: The ultimate guide to wellness, fitness, and lifestyle change. San Diego, CA: American Council on Exercise.


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