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Glendale 602.374.3374
Phoenix 602.441.3305
Chandler480.447.1165
Why Tracking Your Food Is the Secret to Weight Loss Success By: Did you know that people who keep a regular food journal are more successful at meeting their weight loss goals than people who don’t? One study published by Kaiser reported that those who wrote down what they ate
Did you know that people who keep a regular food journal are more successful at meeting their weight loss goals than people who don’t? One study published by Kaiser reported that those who wrote down what they ate six days a week lost twice as much weight in six months as those who only kept a food record for one day or less.
That is remarkable evidence that shows the advice, “Write down what you eat,” is indeed valuable. At Valley Medical Weight Loss across all four Phoenix metro locations, we’ve seen this principle proven time and time again with our individuals.
One word: Accountability.
Sneaking a bite or two of cake? Not a problem in itself. But writing down just how big those bites were and what that translates to within your nutritional intake for the day will probably help keep you on a better track.
The Psychology Behind It
Sneaking a bite or two of cake? Not a problem in itself. But writing down just how big those bites were and what that translates to within your nutritional intake for the day will probably help keep you on a better track.
Through experience helping individuals in our Weekly Weight Loss Program, we’ve observed that those who consistently track their food intake:
Of course not. And after all, it’s 2025. Odds are, there is something you do carry with you at all times: your phone.
Today’s technology makes food journaling a cinch. You can download several fitness apps that help you keep track of your calorie and nutrient intake easily. Some of these apps even allow you to scan a barcode and will give you information on whether the item in your hand is the best choice for you… or not. It doesn’t get much easier than that!
We’ve researched dozens of fitness apps currently available. Some apps are free, while others have paid options or features. Take a look at what each app offers and decide which appeals to you the most. Need advice? Reach out to your trusted physician or weight loss practitioner.
Hint: It can be tough to find accountability on fitness apps, so look for one that features a community, offers daily reminders that pop up on your phone (make sure to adjust the settings accordingly), or has personalized professional support.
This app has all the requisites: food tracking (including two million items, a bar code scanner, and recipe ideas), along with workout logging and follow-along workouts if you need guidance. It makes tracking your macros very easy, grams and percentages front and center, so you know where you stand at all times.
Plus, if you’re someone who thrives on community support, you can access this feature when you’ve had a tough day. MyPlate is all about simplicity. You pick your goals, see real-time progress, and earn badges that celebrate your success.
Crunching the info on the nutrition label to determine if a food is healthy can be tough, and Fooducate does the work for you. The app has a database of 250,000 foods. All you have to do is scan the barcode, and you’ll see what grade the food gets (A, being the highest, to D, being the lowest), plus an explanation of the grade and suggested alternatives.
Through work with individuals trying to make better food choices, we’ve found that apps like Fooducate help people learn which foods truly support their weight loss goals.
If you’re trying to cut back on carbs, MyFitnessPal makes it easy. With its barcode scanner, you don’t have to search for the specific food you’re eating, which speeds the food tracking process. You’ll also like how at the top, all your nutrition stats are congregated in a clean way, displaying your goal calories, how much you’ve eaten, how much you’ve burned through exercise, and how many you have left.
A Word of Caution: A study published in January 2019 in Nutrition on MyFitnessPal found that while 80 percent of participants surveyed praised the ease of use within the app, the authors found discrepancies in nutrient measurements, as much of the data is user-generated. This means some of that data may be inaccurate. To get around this issue, they suggest connecting with a registered dietitian for guidance on how best to use this (and any other nutrition app) to meet your goals.
Lose It! works similarly to MyFitnessPal by providing a database of commonly eaten foods and allowing you to scan barcodes to keep track of intake. The app has the benefit of tracking sleep patterns and larger wellness goals – like macronutrient intake (for those following specific diet plans like keto) and body measurements
Lose It! utilizes a holistic approach to health and fitness, combining personalized weight loss programs, over 40 tracking tools, and a user-friendly interface to make for an effective health and fitness application. Lose It! Calorie Tracker is a great option for anyone who needs a little bit of help losing weight, tracking their progress, and staying accountable.
That’s right! The experts at Valley Medical have put together an application to help you achieve all of your goals. This fitness app connects you with your individualized wellness plan from Valley Medical Weight Loss in real-time.
You can download the Valley Medical Weight Loss app HERE.
Unlike generic fitness apps, our app is specifically designed to work with your individualized Valley Medical Weight Loss program. It’s not just about tracking, it’s about connecting you with the comprehensive support system that makes our programs so successful.
Through work helping individuals across our Phoenix, Tempe, Glendale, and Chandler locations, we’ve seen how having this direct connection to their personalized plan makes all the difference in staying on track and achieving results.
We recommend starting with either MyPlate or our Valley Medical Weight Loss app. Both are user-friendly and provide the support needed when you’re just getting started with tracking.
For best results, yes! The Kaiser study showed that those who tracked six days a week lost twice as much weight as those who tracked less frequently. Consistency is key.
Do your best to log it as soon as you remember. Most apps allow you to go back and add items. The goal is progress, not perfection.
Absolutely! In fact, we encourage it. Our own app is designed specifically to complement your program, but other tracking apps can be helpful tools as well.
We recommend tracking consistently throughout your weight loss journey and even into maintenance. It becomes a habit that helps you stay aware of your intake and maintain your results.
Tips for Success:
While fitness apps are powerful tools, they work best when combined with professional medical weight loss support. At Valley Medical Weight Loss, we offer:
Many individuals have achieved remarkable results by combining fitness app tracking with our medical weight loss programs. One person told us, “Using the Valley Medical Weight Loss app kept me accountable every single day. Seeing my progress in real-time motivated me to keep going, and I lost 40 pounds!”
Another shared, “I tried tracking on my own with other apps, but having the Valley Medical app connected to my actual program made all the difference. It wasn’t just tracking, it was having my entire support system in my pocket.”
Valley Medical Weight Loss has been helping individuals achieve their health and wellness goals for over 15 years, with more than 80,000 patients served across the Phoenix metro area. Our four convenient locations in Phoenix, Tempe, Glendale, and Chandler offer physician-supervised weight loss programs, advanced treatments, and personalized support, all with transparent pricing and no hidden fees. We believe in making effective weight loss accessible, affordable, and sustainable for everyone. Learn more about our approach.
If you are interested in learning more about our application or any of our weight loss treatments, we’re happy to offer guidance. Booking an appointment is unnecessary as we are a walk-in-only clinic.
Visit us at any location:
Walk-In Hours: Mon–Fri: New patients until 4:30 PM, existing patients until 5:30 PM; Sat: until 2:30 PM; Sun: Closed.
Subscribe for expert insights on building confidence, overcoming mental barriers, and achieving lasting weight loss success. Join patients who are transforming both body and mind.Join our newsletter for expert insights on treating melasma, hyperpigmentation, and other skin concerns. Our medical aesthetic team shares practical advice to help you achieve clear, radiant skin.
Comprehensive Weight Loss Programs:
Additional Support:
Additional Resources:
By Dr. Samuel Zuniga, ND
Valley Medical Weight Loss | Chandler, Arizona
Did you know that people who keep a regular food journal are more successful at meeting their weight loss goals than people who don’t? One study published by Kaiser reported that those who wrote down what they ate six days a week lost twice as much weight in six months as those who only kept a food record for one day or less.
That is remarkable evidence that shows the advice, “Write down what you eat,” is indeed valuable. At Valley Medical Weight Loss across all four Phoenix metro locations, we’ve seen this principle proven time and time again with our individuals.
One word: Accountability.
Sneaking a bite or two of cake? Not a problem in itself. But writing down just how big those bites were and what that translates to within your nutritional intake for the day will probably help keep you on a better track.
The Psychology Behind It
Sneaking a bite or two of cake? Not a problem in itself. But writing down just how big those bites were and what that translates to within your nutritional intake for the day will probably help keep you on a better track.
Through experience helping individuals in our Weekly Weight Loss Program, we’ve observed that those who consistently track their food intake:
Of course not. And after all, it’s 2025. Odds are, there is something you do carry with you at all times: your phone.
Today’s technology makes food journaling a cinch. You can download several fitness apps that help you keep track of your calorie and nutrient intake easily. Some of these apps even allow you to scan a barcode and will give you information on whether the item in your hand is the best choice for you… or not. It doesn’t get much easier than that!
We’ve researched dozens of fitness apps currently available. Some apps are free, while others have paid options or features. Take a look at what each app offers and decide which appeals to you the most. Need advice? Reach out to your trusted physician or weight loss practitioner.
Hint: It can be tough to find accountability on fitness apps, so look for one that features a community, offers daily reminders that pop up on your phone (make sure to adjust the settings accordingly), or has personalized professional support.
This app has all the requisites: food tracking (including two million items, a bar code scanner, and recipe ideas), along with workout logging and follow-along workouts if you need guidance. It makes tracking your macros very easy, grams and percentages front and center, so you know where you stand at all times.
Plus, if you’re someone who thrives on community support, you can access this feature when you’ve had a tough day. MyPlate is all about simplicity. You pick your goals, see real-time progress, and earn badges that celebrate your success.
Crunching the info on the nutrition label to determine if a food is healthy can be tough, and Fooducate does the work for you. The app has a database of 250,000 foods. All you have to do is scan the barcode, and you’ll see what grade the food gets (A, being the highest, to D, being the lowest), plus an explanation of the grade and suggested alternatives.
Through work with individuals trying to make better food choices, we’ve found that apps like Fooducate help people learn which foods truly support their weight loss goals.
If you’re trying to cut back on carbs, MyFitnessPal makes it easy. With its barcode scanner, you don’t have to search for the specific food you’re eating, which speeds the food tracking process. You’ll also like how at the top, all your nutrition stats are congregated in a clean way, displaying your goal calories, how much you’ve eaten, how much you’ve burned through exercise, and how many you have left.
A Word of Caution: A study published in January 2019 in Nutrition on MyFitnessPal found that while 80 percent of participants surveyed praised the ease of use within the app, the authors found discrepancies in nutrient measurements, as much of the data is user-generated. This means some of that data may be inaccurate. To get around this issue, they suggest connecting with a registered dietitian for guidance on how best to use this (and any other nutrition app) to meet your goals.
Lose It! works similarly to MyFitnessPal by providing a database of commonly eaten foods and allowing you to scan barcodes to keep track of intake. The app has the benefit of tracking sleep patterns and larger wellness goals – like macronutrient intake (for those following specific diet plans like keto) and body measurements
Lose It! utilizes a holistic approach to health and fitness, combining personalized weight loss programs, over 40 tracking tools, and a user-friendly interface to make for an effective health and fitness application. Lose It! Calorie Tracker is a great option for anyone who needs a little bit of help losing weight, tracking their progress, and staying accountable.
That’s right! The experts at Valley Medical have put together an application to help you achieve all of your goals. This fitness app connects you with your individualized wellness plan from Valley Medical Weight Loss in real-time.
You can download the Valley Medical Weight Loss app HERE.
Unlike generic fitness apps, our app is specifically designed to work with your individualized Valley Medical Weight Loss program. It’s not just about tracking, it’s about connecting you with the comprehensive support system that makes our programs so successful.
Through work helping individuals across our Phoenix, Tempe, Glendale, and Chandler locations, we’ve seen how having this direct connection to their personalized plan makes all the difference in staying on track and achieving results.
We recommend starting with either MyPlate or our Valley Medical Weight Loss app. Both are user-friendly and provide the support needed when you’re just getting started with tracking.
For best results, yes! The Kaiser study showed that those who tracked six days a week lost twice as much weight as those who tracked less frequently. Consistency is key.
Do your best to log it as soon as you remember. Most apps allow you to go back and add items. The goal is progress, not perfection.
Absolutely! In fact, we encourage it. Our own app is designed specifically to complement your program, but other tracking apps can be helpful tools as well.
We recommend tracking consistently throughout your weight loss journey and even into maintenance. It becomes a habit that helps you stay aware of your intake and maintain your results.
Tips for Success:
While fitness apps are powerful tools, they work best when combined with professional medical weight loss support. At Valley Medical Weight Loss, we offer:
Many individuals have achieved remarkable results by combining fitness app tracking with our medical weight loss programs. One person told us, “Using the Valley Medical Weight Loss app kept me accountable every single day. Seeing my progress in real-time motivated me to keep going, and I lost 40 pounds!”
Another shared, “I tried tracking on my own with other apps, but having the Valley Medical app connected to my actual program made all the difference. It wasn’t just tracking, it was having my entire support system in my pocket.”
Valley Medical Weight Loss has been helping individuals achieve their health and wellness goals for over 15 years, with more than 80,000 patients served across the Phoenix metro area. Our four convenient locations in Phoenix, Tempe, Glendale, and Chandler offer physician-supervised weight loss programs, advanced treatments, and personalized support, all with transparent pricing and no hidden fees. We believe in making effective weight loss accessible, affordable, and sustainable for everyone. Learn more about our approach.
If you are interested in learning more about our application or any of our weight loss treatments, we’re happy to offer guidance. Booking an appointment is unnecessary as we are a walk-in-only clinic.
Visit us at any location:
Walk-In Hours: Mon–Fri: New patients until 4:30 PM, existing patients until 5:30 PM; Sat: until 2:30 PM; Sun: Closed.
Subscribe for expert insights on building confidence, overcoming mental barriers, and achieving lasting weight loss success. Join patients who are transforming both body and mind.Join our newsletter for expert insights on treating melasma, hyperpigmentation, and other skin concerns. Our medical aesthetic team shares practical advice to help you achieve clear, radiant skin.
Comprehensive Weight Loss Programs:
Additional Support:
Additional Resources:
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