According to a new study from the University of Vermont, dietary self-monitoring is a lasting key to weight loss success. It takes an average of 14.6 minutes per day despite the reputation self-monitoring has as “time-consuming” and “unpleasant.” Learn about this study as part of your Phentermine 37.5 mg regimen for fast weight loss. The study was published in the March issue of Obesity.

“Brief But Frequent”

Participants in this study logged their daily food intake and met for weekly online sessions with a dietician. Those who lost 10% of their body weight spent an average of 23.2 minutes per day on self-monitoring during the first month, a number that dwindled to 14.6 during the sixth month.

“Those who self-monitored three or more time per day, and were consistent day after day, were the most successful,” said Jean Harvey, chair of the Nutrition and Food Sciences Department at the University of Vermont and the lead author of the study. “It seems to be the act of self-monitoring itself that makes the difference — not the time spent or the details included.”

Harvey notes this decrease in time was due to increased efficiency in recording data.

Setting Behavioral Targets

Perhaps the biggest takeaway from the study was the importance of setting behavioral targets, says Harvey.

“We know people do better when they have the right expectations,” she said. “We’ve been able to tell them that they should exercise 200 minutes per week. But when we asked them to write down all their foods, we could never say how long it would take. Now we can.”

Dietary monitoring apps make the process even easier.

“It’s highly effective, and it’s not as hard as people think,” Harvey said.

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