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Micro wisdom delivered to your ears every morning in voice notes ranging from 3 to 15 minutes long. Wisdom on how to live a healthier and more fulfilling life. Every podcast will ground you in the present moment to ensure you know what's important, the here and now.
Good morning, everybody. So today's drill in another new study on how much do you have to track to actually lose weight and how much tracking equals how much weight loss. Okay. You might be thinking, I still wanna lose weight, Scott, but I'm not tracking. I can't be asked to track.
Speaker 1:Should I track today? My motivation to track, Scott, and should I bother? Right? And I wanna say to you today, right now, you better start tracking now if you're lose weight. Might not be for everyone, but some version of tracking or awareness beaten.
Speaker 1:Anyway, 153 people, six month study, 70% female, highly educated with an average weight of ninety kgs, putting them in the BMI class, the number of thirty one point eight, which is classifying them as obese. Right. They were asked to follow, an app, digital scales for weight, weekly coach led virtual virtual workshops, weekly one on one virtual check-in with a coach, and access to private social media group. You know, it looks kinda similar to Turtle. Okay.
Speaker 1:So let's have a look. Okay. Here we go. Another study found. The researchers identified three distinct tracker behaviors.
Speaker 1:Low trackers, who were 22% of the participants, these people logged their meals about 6% of the time or less than one day a week over twenty four weeks. They initially logged their meals three days a week on average, but they quickly lost interest. Medium trackers, this was 59% of the participants, they logged meals 37% of time or about two and a half days per week, but those tracking is a heavily front load loaded, the enthusiasm dropped We all know why tracking apps get boring, tracking apps are quite slow sometimes, it's a faff to do those, so we think, do you know what, can't be bothered. If only tracking was as easy as messaging your friend on WhatsApp or send a voice note. High trackers, eighteen point seven percent of participants.
Speaker 1:These study participants logged their meals a little more than an average of six days a week, so 88% of the time. So what's the difference? What's the result? So if you're a low tracker and you're tracking only what was it? You're only tracking 6% of the time, so six out of 10 days, say, lost 2.4% average weight loss over six months, body weight 2.4%.
Speaker 1:Now we want to lose five to 10% overweight. If you lose five to 10% of your body weight and you're overweight or obese, you got a big improvement in your health. This is backed by a lot of research. So we're not aiming for big, so 2.4% is quite good. Right?
Speaker 1:And thirty one percent of them lost the the number of 5% of their initial body weight, is brilliant. Think about losing 5% of your body weight six months. Thirty one percent of achieved this, but the average weight loss after six months is two point four percent. Okay? Not the 5% they were desiring.
Speaker 1:So average weight loss after six months for the medium trackers, now remember medium trackers are people who tracked 37% of the time. So four out of every basically, four out of every ten days were tracked. 4.8% weight loss after six months average and forty six percent of them actually achieved 5% of their initial body weight loss. So five percent weight loss, six months, forty percent of them achieved this. So if you're thinking of 90 kgs, right, which is hundred and ninety eight pounds and I'll do this in stone, so some of you are still working in stones, in the stone age, that's 14 stone, right.
Speaker 1:So if you were to lose 10%, that's 10 pounds, that's nearly a stone, sorry 5%, that's 9.9 pounds for this person who is the average weight in his studies, that's nine point nine pounds. That on a stone is fourteen pounds, so it's not far off a stone. Now if you wanted to lose 10% of your body weight, right, that's 19.8 pounds, so that is one and a half nearly. Know, these aren't small numbers, think 5% is not much, 10%. These are significant numbers for these people.
Speaker 1:So even 5% is brilliant and 10% is even better. Now the high trackers, now remember high trackers tracked pretty much six out of seven days a week and their average weight loss after six months was 9.4% and actually ninety three percent of them achieved 5% weight loss from the start. A huge number, nearly all of them high trackers, achieved their result of 5% fat loss, so basically 10 pounds. So when you think about these things, you think, so these high trackers, they just tracked and again, by the way, this is not saying that they were high trackers and also much better at eating, they're just more aware, just more like bringing awareness of their eating. If all it takes is daily to spend five-ten minutes a day and then after six months you could lose a stone and a half, Why are we not doing these things?
Speaker 1:Tracking can be annoying, yes, I accept tracking can be annoying, but the benefits are clear. This is a new updated study showing it. Also notice here participants who were single, separated, widowed or divorced were more likely to be low food trackers. Those who were married or living with a partner were more likely to be high trackers. So social support comes in here.
Speaker 1:This is where a turtle can come in, help you out, can do the accountability, stuff like that, etcetera, etcetera. So just a takeaway, look, it's not easy to track your food all the time, I know it. You do get really good weight loss results if you do track. So if you were to say the next six months, I'm going to track at least five days of the week and then make sure my weekends aren't crazy, you're probably gonna lose a significant amount of weight because significant amount of weight to lose anyway. So, yeah, it's something about education as well.
Speaker 1:So it could be that it could be that you need more education or more awareness on things as I can help because in one of the studies, when in this study, one person lost 20% of their body weight with no tracking at all purely from the weekly check-in and the weekly accountability. So depends on type of person you are. What do you need what do you need to help you moderate your eating? Okay? Is it to be surrounded by people who are moderate in their eating and behaviors?
Speaker 1:Is it to remove yourself from those those scenarios where you're out Thursday, Friday, Saturday, or where you're always eating takeaways, you're always eating rubbish or someone? Remove yourself from those situations. Does that mean you're gonna be more moderate with your energy intake? Maybe so. So there's things we can do beyond the track and obviously that are going to influence how we are.
Speaker 1:So it might be that you really do need more education on nutrition and you've got lot of questions and that's why you join Doctor P's Tuesday turtle radio in the mornings where he chats about these things, right? So all you message Adrianne on nutritionturtlemethod.com to have one to one guidance and kind of one to one check-in. So whatever type of person you are, know that some of this form of accountability and awareness leads to weight loss over time and if you don't do this thing you're going make it very, very hard for yourself, near impossible really if you're just gonna wing it. So that's it for today. I just wanted to remind you the effectiveness of tracking.
Speaker 1:If you ever needed a boost to do it, just get on your phone today, use a daily diary, fill that out, get your one big thing in there. What's my one big thing today? Is it to track my day honestly and just see where I'm at? Yeah, that's fine. Cool.
Speaker 1:Do that. Is it a meal prep to make my life easier? Maybe do that. You know, is it a little workout or is it a little walk? Whatever it is, put that one big thing in your app.
Speaker 1:Okay? Focus on matters, your calories and your protein and your steps. Right? And weigh yourself daily for an average over the week, ideally. Right?
Speaker 1:And crack on with the rest of your day thinking about other stuff and trying to be still and emotionally stable, basically. And then you'll be fine. So everything about it. Hope you enjoy your day. I'll be back tomorrow with another podcast to help motivate you and get you living one day at a time.
Speaker 1:Because you can get through anything one day at a time.