1. Self-monitoring Why is it so important?

3. Servings of fruits and vegetables

4. Exercise type and duration

5. Weight gain or lossThe National Heart and Blood Institution. The Guide to Behavior Change page. Available at: http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/behavior.htm. Accessed March 15, 2009.

7. By recording your increase in physical activity from day to day or week to week you can clearly see your improvements

8. Recording weight loss is an encouraging way to stay motivated

9. Frequently monitoring one’s weight allows for the early detection of weight gain and to be proactive about reversing the patternWing RR, Hill JO. Successful Weightloss Maintenance. Annu Rev Nutr. 2001;21:323-41. Butryn ML, Phelan S, Hill JO, Wing RR. Consistent Self-Monitoring of Weight: A Key Component of Successful Weight Loss Maitenance. Obesity. 2007;15(12):3091-96.

11. Knowing that you are going to record your dietary intake or physical activity for the day helps to keep you on track

12. It also shows you clearly when you might be veering off in the wrong direction

13. It also clearly demonstrates the relationship between regular exercise and weight lossWing RR, Hill JO. Successful Weightloss Maintenance. Annu Rev Nutr. 2001;21:323-41. Carels RA, Darby LA, Rydin S, Douglass OM, Cacciapaglia HM, O’Brien WH. The Relationship Between Self-Monitoring, Outcome Expectancies, Difficulties with Eating and Exercise, and Physical Activity and Weight Loss Treatment Outcomes. Ann Behav Med. 2005;30(3):182-90.

17. If you are seeing a physician, dietitian, or personal trainer, your records can be helpful for them to assess your progress and suggest further improvementsThe National Heart and Blood Institution. The Guide to Behavior Change page. Available at: http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/behavior.htm. Accessed March 15, 2009.

18. Wrap Up(Key Points) Remember Self-Monitoring: Is the observation and recording of some aspect of a behavior Offers encouragement throughout the program’s duration as well as during the maintenance phase Includes keeping a record of your behaviors to hold yourself accountable Is a great way to insure that you’re getting the proper servings of each of the food groups Is beneficial for maintenance of weight loss Helps with keeping accurate records which is beneficial for your healthcare provider

19. Mini-Quiz Question 1: All of the following are aspects of behavior that should be monitored in a weight management program, exceptwhich one? a. Calorie intake b. Servings of fruits & vegetables consumed c. Exercise sessions d. All of the above are acceptable

20. Mini-Quiz ANSWER: D, all of the options are aspects of behavior that could be monitored. Question 2: Once a weight loss program or exercise program is completed, self-monitoring can stop (in other words it is not needed for maintenance). a. The statement is true. b. The statement is false.

21. Mini-Quiz ANSWER: B, the previous statement is false. Self-monitoring is very important in the maintenance phase. Question 3: Keeping track of your food intake, for example, is a good way to hold yourself accountable for the foods you eat. a. The statement is true. b. The statement is false.

22. Mini-Quiz ANSWER: A, the previous statement is true. Keeping track of your food intake is a great way to make sure your accountable for what you eat.