Effectiveness and Benefits of Tracking What You Eat

We hear from Lose It! members all the time how they struggled to reach their health goals with traditional diet plans, yet after just a few weeks of using Lose It! they’re already seeing progress — both on the scale and off. 

In addition to personal accounts, research has also shown food tracking to be effective.

This article will briefly cover research on food tracking for weight loss, discuss why it’s helpful, and explain why it’s okay not to be concerned about being 100 percent accurate. 

Those Who Track Food Intake May Lose More Weight 

Several studies have found that tracking food intake is significantly associated with greater weight loss.

For example, one study of nearly 1,700 adults found that those who kept food records lost, on average, twice as much weight compared to those who didn’t keep records at all.

Another study of 123 postmenopausal women also found that those who recorded their intake daily lost a significantly greater percentage of body weight over 12 months compared to those who didn’t record as frequently. 

A recent study of 125 adults with a BMI between 25 and 45 found that those who recorded their intake more frequently in a food tracking app lost more weight on average over 12 weeks. 

Similarly, another recent study from Vermont University also found that the more consistent individuals were with recording their intake, the more weight they lost. 

And while initially, the study found those who lost at least 10 percent of their weight spent an average of 23 minutes recording their intake for the first month, by 6 months, these participants were only spending 15 minutes a day recording what they ate.

This study and the one before it highlight how consistently recording what you eat in an app like Lose It! can significantly impact your weight loss efforts. 

The study out of Vermont also shows that while logging what you eat may take you longer initially, once you get used to how to record what you eat and get more familiar with portion sizes and ingredients, logging what you eat may only require 15 minutes out of your day. 

Benefits of Food Tracking 

So what makes recording your food intake so effective? While the answer likely varies by individual, from my experience counseling clients, I’ve found that the main benefits include: 

• Provides accountability
• Helps identify trends of what works, or doesn’t work, for your body
• Can inform you on habits or food choices getting in the way of your health goals 
• Can help you slow down and make more mindful food choices

While food tracking has many benefits, it’s still important to pay attention to what your body is telling you that it needs (or doesn’t need). 

Maybe you still have 200 calories left in your budget, but you don’t feel hungry. Rather than eating just because you can, use this opportunity to listen to and respect your hunger cues by not eating just to eat.

Similarly, there may be days when you’ve reached your calorie goal, but you’re still hungry. Rather than going to bed with a rumbling stomach, honor your hunger by choosing a snack that’s both satisfying and nutritious. 

If this happens often, you may need to either make your meals and snacks more filling by adding protein, healthy fats, and fiber or up your calorie goal. This is where having a record of what you’ve been eating can help you adjust your nutrition goals and food choices. 

Why It’s Okay Not to Be 100 Percent Accurate 

One common criticism of food tracking is that it’s nearly impossible to be 100 percent accurate. After all, the only way to truly know how many calories, carbs, fats, and proteins are in a portion of food is by having it tested in a lab. 

And then when you think about going out to a restaurant or eating a dish that a friend has made, chances are you don’t know the exact types and measurements of the ingredients used to make the dish. Or what your serving size actually was. 

Now, before all of this stresses you out and has you thinking, “Well, why track then?” remember the reasons I listed above for why food tracking can work: accountability, educated/mindful food choices, and identification of trends. 

It’s not only okay but also important to let go of feeling like you have to log your food perfectly. Instead, focus on recording as accurately as you can and accept that there will be meals or beverages that you may not be able to input as accurately as you like. 

Again, at the end of the day, the main ways that tracking what you eat can help with weight loss or maintenance are simply keeping you accountable for your food choices and helping you to make mindful decisions. 

When Food Tracking May Not Be the Best Option 

While research supports food tracking as an effective method for weight loss, that doesn’t mean that it’s the only way to lose weight. Nor does it mean that it’s for everyone. 

For some individuals, tracking what they eat can lead to an unhealthy obsession over calories and rigid food rules, like only eating “clean” foods or never having dessert. 

As I talked about in a previous post, there is a fine line between eating healthier and disordered eating. And it’s so important to be able to identify when you, or someone you care about, has crossed that line. 

Especially as these disordered eating patterns can have serious effects on your mental and physical health. 

If you feel that your relationship with food has gotten too rigid or obsessive, it’s essential to take a break from tracking what you’re eating and seek help from a dietitian or mental health provider. 

For more information, check out our 8 Tips for Fostering a Healthier Relationship with Eating. 

The Bottom Line 

Research suggests that if you’re trying to lose weight, keeping a log of your food may help you be more successful. 

While there’s a learning curve when it comes to figuring out how much you ate and how to log it, once you get into the rhythm, research shows that spending just 15 minutes of your day entering your intake can make a meaningful difference in your weight loss efforts. 

And don’t forget: You can log more than just what you eat. Lose It! premium also helps keep you accountable with exercise and water intake, which are also key to a healthier lifestyle!

Bonus: Calculate Your Ideal Calorie Intake

Before you start tracking what you eat, see how many calories you need per day to reach your goals. 

Note: This is intended to be a general guide only. For more individualized recommendations, please talk with your doctor or dietitian.