Overweight adults who tracked their daily food intake using a free smartphone app lost substantial weight without following any specific diet, according to a rigorous new study. Researchers employed a user-friendly app for logging meals and monitoring weight in a randomized controlled trial involving 105 participants aged 21 to 65. Rather than prescribing a rigid eating plan, the study provided general guidance on healthy eating habits and encouraged simple, consistent tracking.
The first group logged their food intake daily for three months. A second group began by tracking weight for one month, then added food logging, along with personalized email feedback, weekly nutrition and behavior-change classes, and actionable plans to apply the lessons.
The third group tracked both weight and food intake throughout the three months using the same app. They also received weekly lessons on topics like cutting sugary foods and mastering portion control, plus tailored feedback and action plans.
At the three-month mark, all groups achieved clinically meaningful weight loss. The food-tracking-only group shed about 5 pounds on average. The second group lost around 6 pounds. The comprehensive third group edged ahead slightly at just over 6 pounds—but their edge grew over time, maintaining nearly 7 pounds lost after six months.
Consistency was the game-changer: Across all groups, participants who diligently tracked most frequently—stepping on the scale or logging meals on multiple days—saw the greatest results.
