Updated on July 15, 2025.
Maintaining a healthy weight is important to well-being. It benefits mental health, energy levels, and sleep quality. It can help slow or prevent joint pain and movement issues. It can also lessen the risk of developing heart disease, diabetes, high blood pressure, and some cancers.
Still, more than 4 in 10 adults in the United States ages 20 and older are obese, according to the Centers for Disease Control and Prevention (CDC). More than 7 in 10 are overweight or obese.
If you’re carrying extra pounds, adopting healthy habits can help you manage your weight. In fact, by losing just 5 to 10 percent of your body weight, you can improve your health and significantly lower your risk of many chronic conditions.
These habits include getting regular physical activity and eating a nutritious diet full of lean proteins, whole grains, healthy fats (like avocado and olive oil), and lots of fruits and vegetables. They can also include setting specific and realistic weight goals and monitoring your progress as you go along.
How tracking supports weight management
Multiple studies have found that using digital tracking tools can help people lose weight and aid in maintaining that loss. Among these tools are websites, wearable devices, mobile apps, and digital scales.
For example, a 2021 analysis published in the journal Obesity looked at 39 studies and found that the closer people tracked their weight management progress using digital health tools, the more weight they tended to lose. Participants typically kept records of their weight, their diets, their physical activity, or some combination of the three.
Why are digital tools effective? Experts believe that seeing data-backed links between healthy behaviors and results helps to reinforce those behaviors. In other words, if taking a 30-minute walk each day corresponds with a healthier weight, a person is more likely to keep taking that walk.
Start with an app
Are you ready to begin tracking? Grab a journal and pen or reach for your smartphone. Sharecare, available for iOS and Android, features a weight tracker. By logging your weight regularly, you can keep an eye on your progress and work towards achieving your weight management goals.
