Is food tracking affective for weight loss?
Tracking what we eat is often suggested as an effective way to manage weight and promote healthier food choices. It enables individuals to become more aware of their dietary habits, spotlighting areas where they excel and where they need improvement. However, a team of researchers from the University of Connecticut, University of Florida, and the University of Pennsylvania have noted that food tracking can be difficult to stick to consistently. Their recent study offers intriguing insights into how the consistency of food tracking impacts weight loss.
Quick side note:
This research was funded by WW International (formerly Weight Watchers) and the U.S. National Heart, Lung, and Blood Institute. Two of the five authors are employees of WW and also own stocks in the company. Another has worked as a paid advisor for WW and Fitbit.
Despite the involvement of WW, the study's key findings are not influenced by the company.
The Study Methodology
The study involved 153 participants who were primarily female and well-educated, with an average weight of 198 pounds. All participants were asked to follow the WW PersonalPoints program using the WW app for six months. They were also given Bluetooth scales, access to weekly coach-led workshops, one-on-one virtual check-ins, and a private social media group.
Participants were guided to achieve weekly goals centered around food, activity, sleep, and mindset. They were not required to track every morsel of food they consumed but tracked the 'points' of certain foods based on their nutritional value. ZeroPoint Foods (foods representing a healthy dietary pattern) were not tracked, encouraging users to make higher quality diet choices.
Key Findings
Researchers identified three distinct groups of participants based on their tracking habits: Low trackers (logged meals less than once a week), Medium trackers (logged meals about two and a half days a week), and High trackers (logged meals more than six days a week).
As one might expect, high trackers, representing 18% of participants, lost the most weight on average. However, intriguing patterns were found among the different tracking groups:
The average age of high trackers was 10 years more than that of low trackers, suggesting age and life circumstances might play a role in tracking consistency.
Single, separated, widowed, or divorced participants were more likely to be low trackers, suggesting the importance of social support in food tracking.
Participants with higher incomes were more likely to be high trackers.
What does this tell us?
It's evident that food tracking isn't easy for most people; only about 20% of participants tracked consistently for the entire six months. Notably, the most impressive weight losses were not limited to high trackers. In fact, some individuals achieved substantial weight loss with minimal or no tracking at all.
These results underline that success isn't dependent solely on tracking; it varies depending on the individual and their unique situation.
The study also hints at the potential long-term benefits of even short-term tracking, helping individuals become more aware of their eating habits. However, tracking isn't for everyone; it could potentially lead to disordered eating or take the joy out of eating for some people.
And let’s also remember that ‘tracking’ doesn’t have to come in the form of using an app. You can use a food diary and write down your food choices or a tick sheet with protein, carb and fat portions without the calories and macros.
Should I track my food?
This depends on your goals. If food tracking helps you stay accountable and helps you remain mindful in your food choices then great, but if it hinders your progress and makes you end up bingeing by the end of the week probably not.
My two cents? Tracking with an app is overrated and unnecessary long term, but may be necessary in the early stages to help you understand food portions better. It may also be beneficial in during short periods of deficits, but remember that you should never be in a deficit for more than 12 weeks at a time.
My personal favourite way of tracking is journalling. This can also be a helpful strategy for managing any anxieties around food and body image.
Results are mostly found in the mundane practice of eating slowly and stopping just before we feel full.
The takeaway from this research is clear: food tracking can be a valuable tool, but its effectiveness and utility depend heavily on an individual's personality, preferences, needs, mindset, and lifestyle. Despite the difficulty in maintaining consistent tracking, even minimal or short-term tracking may offer substantial benefits, leading to healthier eating habits and successful weight loss.
References
Xu R, Bannor R, Cardel MI, Foster GD, Pagoto S. How much food tracking during a digital weight-management program is enough to produce clinically significant weight loss? Obesity. 2023 Jun 4.
Levinson, C.A., Fewell, L., Brosof, L.C. (2017) My Fitness Pal tracker usage in the eating disorders. Eating Behavior, 27: 14-16.
Linardon, J., Messer, M. (2019). My fitness pal usage in men: Associations with eating disorder symptoms and psychosocial impairment. Eating Behavior, 33: 13-17.
Simpson, C.C., Mazzeo, S.E. (2017). Calorie counting and fitness tracking technology: Associations with eating disorder symptomatology. Eating Behavior, 25: 89-92.
