Staying on track with a weight-loss program or exercise routine can prove challenging. Weeks or months can pass before it’s possible to see the results of all the hard work and sacrifice. Along the way, a lack of positive feedback can derail even the best-intentioned individual.
Although many people understand the need for feedback conceptually, researchers at the University of Pittsburgh have identified just how important it is. A study published in Medicine & Science in Sports & Exercise found that those who closely monitor their performance and receive real-time feedback about their progress are far more likely to stick with their fitness program.
The study, “Physical Activity Self-Monitoring and Weight Loss: 6-Month Results of the SMART Trial,” tracked 189 overweight adults over a six-month period. The researchers found that more feedback translates directly into better results. Researchers gave participants one of three self-monitoring programs — paper records only, a personal digital assistant (PDA) without daily feedback messages, or a PDA with daily feedback messages.
Those who received targeted messages were more successful in sticking with their exercise program and meeting weight loss and physical activity goals. On average, they lost more than 4 pounds during the duration of the study. “Self-monitoring physical activity seems to make a difference for achieving personal activity goals and weight loss,” says Molly Conroy, MD, MPH, who led the research project.
The feedback, in the form of targeted messages, can assist on a couple of different levels, Dr. Conroy notes. “For those who are reaching (physical activity) goals, it can serve as a positive reinforcement or acknowledgement for a job well done. For those who are not reaching goals, it can serve as a source of support and encouragement to keep trying.”
Although the research team made no attempt to analyze websites and smartphone apps that offer monitoring and feedback, Dr. Conroy believes it’s critical to find a site or app that generates reminders or feedback based on entries. “Feedback helps make individuals more mindful of what they are doing and motivated to make healthier choices,” she concludes.
Connect the Dots
For more information about self-monitoring and feedback during exercise, read this abstract of a study conducted by Finnish researchers. For a more general look at the topic, read this article at the University of Virginia School of Medicine. Also check out our blog post, “Fit Friendzy Exercise Challenge App,” to read about a cool tool to help you stay motivated as you strive to meet your fitness goals.
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