When trying to lose weight, how many times have you been told by your dietitian, health coach, GP or bariatric surgeon to track your food? Chances are you have heard it repeatedly – but who has actually taken the time to do it? Few people enjoy food tracking, but it has been proven to be beneficial for short and long-term weight loss when combined with visits to health professionals.
Key takeaways
- Tracking makes you more mindful of your food choices and calories, and can help detect food allergies or intolerances.
- In studies, people who tracked more often lost more weight (3–3.7% more).
- Results are best when you combine tracking with accountability and regular check-ins or classes.
How to track your food
You can track your food in several ways:
- Download a food tracking app on your phone.
- Write down the details of your meals in a notebook.
- Print a food diary from one of several sources.
Whichever way you choose, tracking will help you be more mindful of your food choices, more aware of the calories in your food, and can even help you detect food allergies or intolerances.
Benefits of food tracking
- Pen-and-paper logs: a study in West Virginia encouraged patients to keep food and exercise logs on paper, make healthier food choices and weigh themselves at least once a week while attending scheduled educational sessions. Participants who logged their food and exercise at least 5 times a week lost significantly more weight than those who logged fewer than 5 days a week.1
- Mobile app: in another study, some participants tracked their food with a mobile app and others did not; both groups received coaching phone calls every two weeks. The group that tracked with the app lost 3% more weight.3
- Food journals and eating behaviour: a more in-depth study published by the Academy of Nutrition and Dietetics looked at other behaviour changes as well as exercise and food journaling. Participants who completed more food journals lost 3.7% more weight. Participants who skipped a meal or ate lunch out at least once a week lost less weight than the others, showing the benefits of meal prep and eating 3 balanced meals per day.2
When you take the time to log your food and exercise, you will see better results in the long run. The best results come when you hold yourself accountable and have frequent check-ins and/or educational classes.
Food journal apps and paper journals
Looking for a good food journal app? Here are a few to get started:
If you prefer pen and paper, use a journal that includes food type and amount, fluid intake, time consumed, number of servings, total calories, carbohydrates, protein, fat, exercise and how you felt after your meals (too full, still hungry, just right, etc.).
Sources
- Ingels JS, et al. The effect of adherence to dietary tracking on weight loss: using HLM to model weight loss over time. Journal of Diabetes Research. 2017;2017:1–8. doi:10.1155/2017/6951495.
- Kong A, et al. Self-monitoring and eating-related behaviors are associated with 12-month weight loss in postmenopausal overweight-to-obese women. Journal of the Academy of Nutrition and Dietetics. 2012;112(9):1428–1435. doi:10.1016/j.jand.2012.05.014.
- Spring B, et al. Integrating technology into standard weight loss treatment. JAMA Internal Medicine. 2013;173(2):105. doi:10.1001/jamainternmed.2013.1221.
This article is for general information only and does not replace personal medical advice. Always discuss your situation, blood test results and supplementation with your bariatric team or healthcare provider.