Dear MATC Dietetics Students,
I’ve been trying to lose weight for years, but nothing seems to stick. I’ve heard people talk about calorie tracking, but it sounds like a lot of work. Do I really need to log everything I eat to see results, or is there an easier way?
— MATC Student
Dear MATC Student,
I get it. Nobody dreams of measuring peanut butter or typing “half a cookie” into an app. But here’s the thing: calorie tracking works, and a wealth of research supports it.
As a certified Nutrition Coach and a student in Nutrition and Dietetic Technician, Registered (NDTR) program, I’ve seen firsthand how powerful tracking can be for clients. When you truly understand what you’re eating, everything changes.
What Is Nutrition Tracking?
Apps like MyFitnessPal, Cronometer, and Noom make it simple. They track:
- Calories (the energy in your food)
- Macronutrients (protein, carbohydrates, fats)
- Micronutrients (vitamins and minerals)
- Eating patterns and portion sizes
You plug in your stats (height, weight, age, activity level), the app gives you daily targets, and from there, you can fit your favorite foods, yes, even pizza and ice cream, into your plan. Tracking isn’t about restriction. It’s about awareness.
Why It Works
Most of us significantly underestimate what we eat. Those “tiny” handfuls of nuts? Yeah, they can have hundreds of calories. That “just one bite” of cheesecake? Another 150.
Tracking calls you out. Once you see the numbers, you can’t unsee them.
According to research, people who consistently track their food intake tend to be more successful at losing weight and keeping it off. For example, a 2016 study of a popular weight loss app found that 78% of users reported weight loss over a 9-month period.
Best Ways to Track
- Tracking Apps: Fast, automated, detailed logs. Requires daily effort and a smartphone.
- Food Journals: Flexible and no tech is required. Lacks precision and requires manual calculation.
- Photo Logging: Quick and visual. Lacks reliable data on calories and nutrients.
Apps are generally the easiest and most accurate method, and it’s what I use with clients and in my coursework.
Tips for Success
- Be consistent. Log daily, even on “bad” days. Lying to yourself doesn’t burn calories.
- Don’t obsess. It’s about patterns, not perfection.
- Start small. Begin by tracking one thing, like protein, before expanding.
Final Thoughts
Calorie tracking isn’t punishment. It’s power. Try tracking for one week. You’ll learn a lot, probably be shocked by a few things, and maybe take your first real step toward lasting results.
Have a Diet Dilemma? Send an email to [email protected] or corner one of your friendly dietetics students at MATC West Allis Campus.
