Flourish Health & Wellbeing eMagazine - Jan21 - Flipbook - Page 26
Monitoring, recording and
reflecting
In 2018, the University of Pittsburgh
presented findings from a study of 1,000
adults, showing that those who weighed
themselves several times a week lost a
significant amount of weight over one year.
In comparison, people who didn’t step on
the scales, or who did so only once a week,
lost no weight.
We know that the scales aren’t for everyone!
But this study is proof enough that frequent
monitoring keeps your goals front of mind,
holds you accountable, and improves your
chance of success.
There are a number of evidence-based
recording tools for health goals. A simple
food diary, for example, which can be
completed using an app on your
smartphone, or writing a manual log of all
foods you eat and drink. Or, using your
usual calendar or diary, you can ‘tick’ or
‘cross’ days according to whether you
complied with your goals (you can also use
your diary to plan health activities, like going
to the gym or the supermarket).
Whilst the act of recording alone is effective,
spending a few minutes each day or each
week to evaluate your records is even
better. During your reflection, you can
consider what to continue doing, and what
can be done differently, to improve on your
progress.
Involve people
In a study involving 166 adults participating
in a weight loss program, those who tackled
the journey in pairs were 20% more likely to
complete the program and 42% more likely
to maintain the weight loss, compared with
solo participants.
There are a few convincing reasons for
teaming up with a buddy to achieve your
shared health goals. Let’s consider the
‘Kohler Effect’ – the theory that no one
wants to stand out as the ‘weakest link’ – or
in this case, not being the first person in
your team to ‘quit’. A bit of friendly
competition can be motivating, as well as
thinking - ‘if they can do that, I can do that’!
Invest in your goals
Finding a productive way to invest in your
health goal definitely ‘ups the ante’! After all,
you want to get your money’s worth. If this
rings true for you, perhaps it’s worth
considering a regular session with your
personal trainer or dietitian, to discuss your
goals, your progress, or even just to check
in. You will benefit from the advice and
support, as well as being accountable to
your hip pocket. Or, perhaps you’d prefer to
invest in some new active wear, or a
wearable fitness device.
