A NEW study reveals that consistent self-monitoring and tracking tools are key to losing weight and keeping it off. The research, conducted by CSIRO, initially mapped the total weight loss of 6602 members of the CSIRO Total Wellbeing Diet program, who had completed the 12-week program.
The study found that 64% of participants lost a clinically significant amount of weight (over five kilograms) in one year, with an average weight loss of 10.6 kilograms, or 11.9% of their starting body weight.
To better understand the behaviours leading to this success, CSIRO scientists conducted a further study to compare the usage patterns of various Total Wellbeing Diet platform features. This second stage analysis revealed the perceived importance of tracking, self-monitoring, and ongoing education to individuals. Study participants who achieved weight loss exceeding 10% of their starting body weight, used all of the Total Wellbeing Diet’s tools, including weigh-ins, food diaries, menu plans, exercise plans, program content, forums, and food search. This is more than double of those who lost less than 5% over the same period.
CSIRO research scientist Dr Gilly Hendrie emphasized the critical role that lifestyle and behaviour change plays in long-term weight loss and management, especially given that 67% of Australians are currently overweight or obese. She said that using tools and support frameworks to educate around diet and nutrition was critical for ongoing societal health and lifestyle improvements.
Other key findings of the study included that it was most common for people to lose weight during the first six months of a weight loss journey, and then enter a maintenance phase for the remainder of the year.
Despite the maintenance phase, 54% of 738 participants surveyed, who had lost 14kg or more, had been able to continue weight loss after a plateau.
Most people reported that they were still monitoring their weight on a weekly basis (44%), or at least weekly (daily + weekly, 64%).
CSIRO Total Wellbeing Diet member, Terry from Queensland, reinforced the importance of having ongoing access to the food and exercise tracker, menu plans, and Facebook support group, crediting them with helping him maintain his 100kg weight loss for two years and nine months.
“The tools have created habits that are within me and now just part of my lifestyle,” he said.
Overall, the research suggests that sustainable weight loss and a healthy lifestyle come from a range of regular actions and positive behaviours, including the use of tracking and self-monitoring tools.
By adopting positive habits and continuing to use Total Wellbeing Diet tools, individuals can maintain a healthy lifestyle and achieve long-term weight loss goals, the CSIRO stated.
