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While you may or may not wish to weigh yourself frequently while losing weight, regular monitoring of your weight will be essential to help you maintain your lower weight.
When keeping a record of your weight, a graph may be more informative than a list of your weights.
We understand that in some ways your weight is different from, for example, your cholesterol level or your blood pressure, because you can't see what these are by looking at someone.
Many patients have had health care providers who approached their weight in a less-than-sensitive or helpful manner.
You might then try to change the situation, such as by separating the association of eating from the cue (don't eat while watching television), avoiding or eliminating the cue (leave the coffee room immediately after pouring coffee), or changing the circumstances surrounding the cue (plan to meet your friend in a nonfood setting).
In general, visible and reachable food items are often cues for unplanned eating.
"Self-monitoring" refers to observing and recording some aspect of your behavior, such as calorie intake, servings of fruits and vegetables, amount of physical activity, etc., or an outcome of these behaviors, such as weight.
Successful weight management is a long-term challenge. Excess weight is highly visible and evokes some powerful reactions, however unfairly, from other people and from the people who carry the excess weight.The rewards you choose may be material (e.g., a movie or music CD, or a payment toward buying a more costly item) or an act of self-kindness (e.g., an afternoon off from work or just an hour of quiet time away from family).Frequent small rewards, earned for meeting smaller goals, are more effective than bigger rewards that require a long, difficult effort.Successful weight managers are those who select two or three goals at a time that are manageable.Useful goals should be (1) specific; (2) attainable (doable); and (3) forgiving (less than perfect).
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Self-monitoring of a behavior usually moves you closer to the desired direction and can produce "real-time" records for review by you and your health care provider.