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Goal Monitoring: For weight loss and diet-related goals
Obesity is a problem. Cite something. Goal monitoring has been shown to help individuals in achieving diet-related and weight loss goals. Cite article. The more successful

Why does goal monitoring matter? Goal monitoring is a vital component of successful weight control. Typically, the more consistent the self-monitoring, the more likely you are to reach your goal, and the more successful you will be in achieving weight loss and diet-related goals. Cite the article about consistent vs. inconsistent goal monitors. If you have a goal to reach, you need a standard to use to evaluate yourself to so that you can see the discrepancy between what you want and what you’re currently doing. Do your current behaviors line up with your target behaviors? goal monitoring is considered foundation for treating obesity. obesity not completely genetic, you have some control over weight

II. Causes
We self-monitor because we have a goal to reach There is no behavior typical of the obese, they do not bring obesity onto themselves. This is why we must self-monitor in order to understand why we may gain weight at times and then to evaluate what works and what doesn’t work. TED talk-- begin at 2:30/2:35- 7:45ish hidden influence of social networks

III. Definition and examples
There are two types of monitoring that assist in reaching your weight loss goals. The first, which should be your main focus, is self-monitoring. Self-monitoring is when you record behaviors that you have targeted as important in reaching your weight loss goals, and take note on how those behaviors affect your body. This is a key step in not only being realistic with yourself, but also in keeping yourself on target for the goals that you have set in place whether they be long-term or short-term goals. Self-monitoring has been proven to be the most effective tool in treating obesity, and without it, the difficulty of reaching your set goals becomes exponentially more difficult. If you can get into a routine with self-monitoring, it can play a role second-to-none in reaching your ideal weight. Implementing these ideas and sticking with them throughout your weight-loss journey is imperative. Once you have reached your target weight, maintaining it is traditionally another barrier that people run into, and at this stage most people gain the weight back if they do not continue to self-monitor. (Butryn, 2007) The second way to keep tabs on your weight loss is through external monitoring. Eternal monitoring is when you allow outside things to assist you in reaching your goals even if you don’t consciously choose them to have an impact. An example of this could be the plates in your house. If the only plates you have in your house are 8 inches as opposed to 10 inches you will scoop less food on your plate because the plate is smaller. This is a subconscious effect, but is still impactful when it comes to your weight loss goals. The more positive influences and ways to monitor your weight loss goals that you can have set in place, the more effective you will be in reaching and sustaining your weight loss goals. Butryn, M. L., Phelan, S., Hill, J. O. and Wing, R. R. (2007), Consistent Self-monitoring of Weight: A Key Component of Successful Weight Loss Maintenance. Obesity, 15: 3091–3096. doi: 10.1038/oby.2007.368

IV. Best strategies
Self-monitoring can be very difficult but by following some of these suggested strategies, research has shown it could lead to successful results. The most important factor in self-monitoring includes constantly evaluating one’s behaviors and comparing them to the target goal behavior. This requires consistent self-monitoring even during one’s worst weeks. When one consistently self-monitors and concludes that their behaviors are not matching their target, be adaptable and accepting to change the present behavior. Try an “if, then” statement; “If I fail at this, then I need to do that.” This changes your behavior so it can match your goals. Next strategy includes the types of goals that you have set and how your self-monitoring will be altered with each one. The two types of goals include abstract and concrete goals. When self-monitoring abstract goals, focus on improving a little more each day and when faced with set-backs, monitor this as how to can one improve and acquire their goal. When self-monitoring concrete goals, focus on documenting your progress, what is working and what isn’t working and self-monitor so you know how to alter and change your behavior (citation). Other little strategies that one can use on a day to day basis that are more concrete ways to self-monitor include using a scale or using different apps. By weighing oneself frequently, one can have a concrete way of seeing and writing down their progress. Different apps and technology available today include a pedometer, fuel band, and the Nike+ App http://en.wikipedia.org/wiki/Nike%2B_FuelBand. Next is to have a plan and write down everything you have eaten that day in a food journal and how much you exercised in an exercise log. This is a great way of self-monitoring as you can physically see you behavior and makes it easy to make changes and improvements. Lastly, having an accountability partner who is another set of eyes for you can greatly improve your success in self monitoring. Finally, one of the most important things one can do is set themselves up for success by using planned self-regulation which means planning in advance to reduce the risk of on the spot self-monitoring. This will help one avoid challenges or daily occurrences which may deviate them away from self-monitoring.

Mann, Traci, Kentaro Fujita, and Denise De Ridder. "Self-Regulation of Health Behavior: Social Psychological Approaches to Goal Setting and Goal Striving." Health Psychology 32.5 (2013): 487-98. Print.

V. Possible Risks
Self-monitoring can be very difficult but by following some of these suggested strategies, research has shown it could lead to successful results. The most important factor in self-monitoring includes constantly evaluating one’s behaviors and comparing them to the target goal behavior. This requires consistent self-monitoring even during one’s worst weeks. When one consistently self-monitors and concludes that their behaviors are not matching their target, be adaptable and accepting to change the present behavior. Try an “if, then” statement; “If I fail at this, then I need to do that.” This changes your behavior so it can match your goals. Next strategy includes the types of goals that you have set and how your self-monitoring will be altered with each one. The two types of goals include abstract and concrete goals. When self-monitoring abstract goals, focus on improving a little more each day and when faced with set-backs, monitor this as how to can one improve and acquire their goal. When self-monitoring concrete goals, focus on documenting your progress, what is working and what isn’t working and self-monitor so you know how to alter and change your behavior (citation). Other little strategies that one can use on a day to day basis that are more concrete ways to self-monitor include using a scale or using different apps. By weighing oneself frequently, one can have a concrete way of seeing and writing down their progress. Different apps and technology available today include a pedometer, fuel band, and the Nike+ App http://en.wikipedia.org/wiki/Nike%2B_FuelBand. Next is to have a plan and write down everything you have eaten that day in a food journal and how much you exercised in an exercise log. This is a great way of self-monitoring as you can physically see you behavior and makes it easy to make changes and improvements. Lastly, having an accountability partner who is another set of eyes for you can greatly improve your success in self monitoring. Finally, one of the most important things one can do is set themselves up for success by using planned self-regulation which means planning in advance to reduce the risk of on the spot self-monitoring. This will help one avoid challenges or daily occurrences which may deviate them away from self-monitoring.

Mann, Traci, Kentaro Fujita, and Denise De Ridder. "Self-Regulation of Health Behavior: Social Psychological Approaches to Goal Setting and Goal Striving." Health Psychology 32.5 (2013): 487-98. Print.