How to build a tracking routine

Behaviour technique

By Weight Watchers

Last updated 11 September 2024

Fact: People who track their food more often lose more weight. So, how do you get yourself to track more? Make it just another part of your routine—like brushing your teeth, pouring a morning coffee, or checking your email.

Try this!

1. Which tracking style makes it feel easier? a) Tracking an entire day’s food at once OR as you go? b) Tracking before OR during OR after you eat? c) Saving often-tracked foods and meals OR tracking from scratch every time? 2. What strategies have worked well for you? a) Taking pictures of meals to track later b) Tracking at certain times of the day c) Using the barcode scanner d) Using the Quick Add feature to guesstimate Points® e) Other 3. Using your answers, decide… a) How you’ll create a tracking routine. Example: I’ll track as I go, and I’ll use the barcode scanner, save favorites, and guesstimate Points when needed. b) When is the best time to track. Example: I’ll set aside a few minutes after every meal and snack.

Let’s dive a little deeper…

We talk a lot about tracking. And if you’re new around here (hi! welcome!), get ready to learn much more. Because the science is clear: More tracking = more weight loss. Why? Tracking makes you aware of what and how much you’re eating, and the first step to any meaningful change is awareness.

What’s tricky is that tracking takes time and effort, and we humans prefer doing stuff that’s easy. So leaning into what makes tracking feel seamless for you can help you work it into your day and stick with it. Other tips:

Set guidelines and reminders. For example, if you track after every meal, open the app as soon as you clear your plate. For all-at-once trackers, set your phone’s alarm for a time that works for you.
Forget perfection. Tracking consistently with fewer details is better than getting burnt out trying to log every single bite, ingredient, and exact portion.

No matter where you are on your journey or what else is going on, creating or sharpening routines around the most effective weight-loss behaviours, like tracking, helps keep you focused and paves the way to your goals.

3 fast facts

Food tracking is one of the strongest predictors of weight loss.
Tracking works because it helps you be aware of your choices and any changes you want to make.
Research shows that tracking consistently is more important than tracking every detail perfectly.