Adherence
Self-monitoring of diet, physical activity, or weight using digital technology or pedometers results in statistically significant short-term weight loss compared to control groups, though long-term sustainability is uncertain.
Use a digital tool (app, wearable, or web platform) to track your food, activity, or weight. This is one of the most consistently effective single techniques for short-term weight loss. Don't expect it to work forever on its own; combine it with clear goals and regular feedback for best results.
In one narrative review, 43% of studies that used self-monitoring of dietary and physical behaviors or weight via technology reported statistically significant weight loss compared to controls... digital self-monitoring interventions through web or mobile apps also resulted in weight loss, with a pooled effect estimate of the mean reduction in weight of (-)2.87, compared to controls.
Why this rating
Based on a rapid review of 22 systematic reviews, many of which were rated low or critically low quality.
Source
Which components of behavioral weight management programs are essential for weight loss in people living with obesity? A rapid review of systematic reviews
Lily Hawkins et al. · Obesity Reviews · 2024
DOI 10.1111/obr.13798
More from this paper
- Combining self-monitoring with goal setting significantly enhances weight loss compared to using either technique alone or control groups.Moderate
- Behavioral commitments (e.g., verbal or written contracts) lead to significant short-term weight loss (pooled 1.52 kg) compared to controls.Moderate
- Nudge techniques (environmental modifications influencing behavior) result in modest but significant weight loss, particularly in men with severe obesity.Moderate
Related findings · Adherence
- Regular physical activity (at least 150 minutes/week of moderate-intensity) reduces all-cause and cardiovascular mortality by 20-30% and lowers the risk of type 2 diabetes by 25-35%.Strong
- Increasing physical activity from a sedentary lifestyle to an active one in middle adulthood significantly reduces the risk of coronary events compared to remaining sedentary.Strong
- Resistance exercise is the only intervention capable of consistently restoring muscle function and strength in sarcopenia, partially overcoming age-related anabolic resistance.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →