Losing weight can be difficult. In fact, it’s so challenging for some that they give up before giving themselves enough time to develop the lifestyle habits that support weight loss. But what if there was a way to make it a little bit easier?

Self-monitoring is an essential component of behavior modification, and there are several ways to do it, many of which have been enhanced by technological advances.

Here are three things you can start today:

1. Journal Your Progress
   • Keeping a log to note meals, workouts, or beverages, is one of the most popular and essential forms of self-monitoring techniques in weight management programs. Keeping a food diary not only helps you keep track of your progress, but it may also help you discover causes and maintain yourself accountable.
   • MyFitnessPal: Calorie Counter
   • Nike Training Club: App
   • Drink Water Reminder: Daily Tracker & Monitor
2. Conduct Frequent Weigh-Ins at Home
   • To help you track your eating and exercise behavior, weigh yourself regularly. Make sure you weigh yourself at the same time of day and on the same day of the week. Make a promise to yourself to keep track of your weekly weights on a table, graph, or calendar and recognize even modest gains in weight. Set aside criticism and simply focus on your goal. If you have not been active in a while be patient and remember that consistency matters. The more you do it, the more you will see results.
   • Etekcity Digital Body Weight Bathroom Scale
   • Amazfit Smart Scale
   • The Taylor Talking Bathroom Scale
3. Track Your Steps and Get Moving
   • Tracking daily step count is a good measure of how active you are during the day. Daily activity levels tend to fall into the following categories:
     • Sedentary: 0 – 5,000 steps
     • Low Active: 5,000-7,499 steps
     • Moderately Active: 7,500 – 9,999 steps
     • Active: 10,000+ steps
     • Highly Active: 12,500+ steps
   • Using a pedometer to keep track of your movement may help you stay motivated and active. Pedometers encourage us to find ways to boost our step count throughout the day. Today, many smartwatches and mobile phones have sophisticated step tracking capabilities built-in.

No matter which method of self-monitoring you choose, be sure to be consistent with it. Holding yourself accountable is the best way to ensure that you see results.

So, what are you waiting for?

Start monitoring your progress today!