While traditionally, USA and other western high income countries were dealing with obesity, a recent trend of childhood obesity is at its all-time high in developing Asian nations, such as China and India. This is what a WHO report, published by The Times of India, says. This is an alarming situation, since the obesity epidemic can potentially negate several health benefits achieved by these nations so far. Hence, it is essential to keep a weighing machine at home and practice self-monitoring to record and observe eating and exercise patterns to keep your weight in balance.
Food Logs and Diaries
A great approach to weight management is maintaining a food log in which you can record what you eat and the beverages consumed. Any change in weight, whether increase or decrease, type of food consumed, BMI index, calorie count and amount of carbohydrates stored need to be noted down and evaluated. You can use a weighing machine along with smartphone applications to find the precise figures.
Similar to the way you monitor your food log, you need to keep track of your exercise regime. Make a note of the number of minutes you engage in exercise, the type and level of exertion, along with the day’s physical activities for easy monitoring. Track your physical exertion by paying attention to your heart beat and breathing rate.
If you get into the habit of using your weighing machine to monitor your weight regularly, you will notice that your weight is slightly more during the mornings as compared to the night-time. This simple self-monitoring behaviour can act as encouragement since you can get instant results and a sense of accomplishment. However, instead of taking your weight into account every day, stick to once or twice a week, because day to day fluctuations aren’t indicative of your actual weight.