Ways to Track Your Weight-Loss Efforts

Getting Started

Tracking your efforts can help you see patterns in your eating and exercise. You can keep track of what you eat and your activity in lots of ways.

• Keep a diary. You can write daily entries about what you ate and your activity.
• Use a step counter. Step counters, also called pedometers, can help you see if you've reached your daily goal for steps.
• Use an app on your phone or tablet. There are many apps that can help you record what you eat and how many calories you take in. Many of the apps are free.
• Use a computer program. You might keep track using a spreadsheet or other program.
• Check out restaurant websites. Many restaurants list the nutritional content of their food—including calories—on their website.