Losing weight is usually never as easy as eating less, switching to a different diet, or simply exercising more. Let’s be honest: it’s invariably a combination of all of these strategies, combined with heartfelt self-discipline, a supportive network of friends and family, and all sorts of clever tips and tricks that you can use to support yourself on this path. After all, there’s a reason an overwhelming number of dieters simply give up, and roughly 80% of people who have successfully lost weight gain most of it back. Weight loss is hard.
However, if you are determined to lose weight, a brand new study published in the journal Obesity has some interesting data that you can possibly use to make your own weight loss a little easier, and it sheds light on how important it is it is your data to track weight loss goals with all digital tools at your fingertips.
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For the study, Stanford University researchers analyzed the results of nearly 40 weight loss studies of overweight or obese people, conducted over a decade, and observed nearly 70 different types of digital self-monitoring in all. At the end of the study, more than 70% of dieters who used digital self-monitoring technology as part of their weight loss experience had successful weight loss. The most common weight loss technology used was websites (66%), followed by apps (33%), wearables (11%), electronic scales (12%) and text messaging (12%).
“Increased digital health self-monitoring is associated with greater weight loss in behavioral interventions,” the study concludes. “This association existed regardless of which domains were monitored or which digital modalities were used.”
The study also found that “engagement rates were higher in digital than in paper-based self-monitoring”.
There is one caveat, however. The success in losing weight associated with digital self-monitoring was most successful in the short term. Those who tracked and recorded their progress for less than a year successfully lost success with 84% success. Those who followed for more than a year only had 47% success. “A longer duration of intervention mitigated this relationship,” the study explains.
However, if you are focused on your goals, the data shows that you should sign up for a website that will allow you to track your progress and goals. And for a few more little tricks and strategies you can use along the way to achieving your goals, read on because we’ve included a few here. And for more great health news, check out Game Changer Drug That Could Help You Lose 10 Pounds.
If you work out tomorrow morning, prepare for it tonight by making your morning routine as smooth and easy as possible. “When you get tired in the morning, you may find excuses why you shouldn’t go to the gym or work out,” says Allen Conrad, BS, DC, CSCS. “When you have everything packed and ready to go, you can keep up with your program.” And if you’re looking for great exercise inspiration, be sure to try The One Workout, which is 29 percent more fat loss, says Science.
Jinan Banna, Ph.D., RD, CDN, professor of nutrition at the University of Hawaii at Manoa, says one of the best ways to maintain a disciplined diet is to indulge in your favorite foods – well, healthier turns on them . “If you love ice cream, you can try mixing your own simple ice cream with banana, almond milk, peanut butter, and ice cream,” she advises.
According to a study published in the Journal of Clinical Endocrinology and Metabolism, participants’ metabolic rates increased 30 percent after drinking approximately two tall glasses of water. The researchers estimate that increasing water intake to just six cups a day burns an additional 17,400 calories a year – a weight loss of five pounds.
A study published in the journal Molecular Metabolism found that “cold ambient temperatures” encourage your body to make more vitamin A, which helps your body turn your body’s white fat (the bad kind) into brown fat (the good kind) . When this happens, your body is burning more energy than it is storing as fat. And for advice on how to live healthier lives, know that this incredible four-second workout actually works, according to a new study.