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Tips for weight loss.

Weight loss monitoring refers to the observing and recording of eating and exercise patterns, followed by feedback on the behaviors. The goal of weight loss monitoring is to increase self-awareness of target behaviors and outcomes, thus it can serve as an early warning system if problems are arising and can help track success.
Some commonly used weight loss monitoring techniques include:
• Food ledger
• Food diaries
• Regular self-weighing
• Exercise logs

Food Ledger: Weight loss monitoring strategies is keeping a food log, in which individuals record foods, exercises or beverages as soon as they are consumed. One important technique with food ledger is individuals recording what they eat or drink as it is consumed; otherwise it may not give an accurate record of the day’s intake. A good rule for food ledger is “if you bite it, you write it!” The minimum information for weight-loss that should be kept in food ledger is type, amount and caloric content of food or beverage consumed. This provides the ability to track and balance the number of calories consumed throughout the day with the amount of calories expended throughout the day. Other nutritional information that can be food ledger include time of day of eating, fat content, proteins and carbohydrate grams. Disease-specific food ledger can also be kept. For example: focusing on carbohydrate content instead of calories for end user with diabetes.
Food Diaries: Food diaries differ from food ledger because they include more detailed information. They are useful if you are trying to find behavioral reasons or psychological aspects for eating. Depending on the person and behavioral complexities involved, some food diaries could include the stress level, mood or feelings surrounding eating, activity or location or other environmental or emotional triggers for eating. The more complex detailed information, gives better the feedback. However, in today’s society it is almost impossible for most people to keep highly detailed daily food records over the long-term, therefore, compliance is often very low with detailed food diaries. By suggesting that end user keep a detailed food record for a few days each week, perhaps major areas of focus for nutritional and behavioral intervention can be recognized.
Regular Weighing: Weighing yourself is an important and simple monitoring behavior to serve as reminder of one’s eating and physical activity habits. Although it may be hard and sometimes discouraging to weigh yourself while losing weight, it is recommended to weigh you weekly, preferably outside of the home on the same scale. Using the scale at the local gym or exercise facility or your doctor’s office may be more accurate than home scales. However, if this is unrealistic, it is okay to use a home scale. Try to weigh yourself at the same time of day and the same day of the week. Online your weekly weights on a table, graph can help you keep track of your success or to help you get back on track more quickly. It is important to note that weighing yourself more frequently than weekly is not recommended, as day to day fluctuations are not indicators of actual weight. Regular monitoring of your weight is also essential to help you maintain your weight after losing weight.
Exercise Logs Another weight monitoring technique, along the same lines as food ledger and diaries, is keeping an exercise ledger or diary. The number of minutes engaged and type and level of exertion of physical activity should ideally be recorded. An important and often forgotten aspect of exercise ledger is the level of perceived exertion. Walking for 30 minutes, at an easy compared to a hard pace, will result in different levels of calories burned and cardiovascular impact. Typically, an easy physical activity that does not increase heart rate much, or alter breathing would usually be the pace that you walk around work or go shopping. Moderate level of physical exertion is when you are getting a mildly increased heart and breathing rate. Heavy or hard level of physical exertion would be sweating, increased heart rate (target heart rate range) as well as increased breathing. Remember, physical activity can be done at one time or intermittently throughout the day. Exercise report details can be a positive feedback or a reminder to incorporate more exercise or physical activity into your daily routine. Initial activities may be walking, cycling. Other types of exercise that can be fun are dancing, exercise videos or chair exercises at home. You should try to aim for 30 minutes of exercise on most days of the week. Many people try to start out with exercise on three or four days of the week. However, if you can get yourself exercising most to all days of the week, even if only for 10 or 15 minutes, it will become more of a routine for you.

Monitor your weight loss
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