Researchers looked at 42 different studies about using phone apps and wearable devices to help people lose weight. They found that people who used these mobile health tools lost about 1.8 kilograms (4 pounds) on average, and their BMI (a measure of body size) also improved. The apps worked best when they combined multiple features like tracking food, exercise reminders, and personalized coaching. While the weight loss might seem small, these tools appear to be a convenient way for people to manage their weight from home without needing expensive gym memberships or frequent doctor visits.

The Quick Take

  • What they studied: Whether using phone apps and fitness trackers to track eating and exercise actually helps people lose weight
  • Who participated: Adults who were overweight or obese across 42 different research studies from around the world
  • Key finding: People using mobile health apps and trackers lost an average of 1.8 kilograms (about 4 pounds) more than people who didn’t use these tools, and their BMI scores improved by about 0.64 points
  • What it means for you: If you’re trying to lose weight, using a phone app or fitness tracker may help you succeed, especially if you use one that combines food tracking, activity monitoring, and personalized feedback. However, these tools work best when combined with other healthy habits and consistent use over time.

The Research Details

Researchers gathered information from 42 high-quality studies where people were randomly assigned to either use mobile health apps or not use them. They combined all the results together to see the overall effect. This approach, called a meta-analysis, is like combining puzzle pieces to see the bigger picture. The researchers used a special computer program to organize and analyze all the data from these different studies in a fair and consistent way.

The studies they included were all randomized controlled trials, which is the gold standard in research. This means people were randomly chosen to either get the mobile health intervention or be in a control group, which helps prove that any weight loss was actually caused by the app and not by other factors.

The researchers looked at two main outcomes: how much weight people lost and changes in their BMI (body mass index), which is a number that shows whether someone’s weight is healthy for their height.

This type of study is important because it combines evidence from many different research projects, which gives us a clearer answer than looking at just one study. Individual studies can sometimes give different results, but when researchers combine 42 studies together, the answer is more reliable and trustworthy. This helps doctors and patients know whether investing time in a mobile health app is actually worth it.

This meta-analysis is strong because it included 42 randomized controlled trials, which are the best type of research studies. The researchers used a standard computer program to analyze the data, which reduces the chance of mistakes. However, the studies included varied in how they were designed and what type of apps they used, which means the results might not apply equally to everyone. The fact that they found consistent results across different types of apps (fitness trackers, health education apps, and smart management systems) makes the findings more believable.

What the Results Show

The main finding was that people using mobile health apps and devices lost an average of 1.8 kilograms (about 4 pounds) more than people who didn’t use these tools. This difference was statistically significant, meaning it’s unlikely to have happened by chance. The improvement in BMI was about 0.64 points, which also showed that these tools helped people move toward a healthier weight range.

When researchers looked at different types of apps, they found that apps combining multiple features (like food tracking, exercise reminders, and personalized coaching) worked better than simple apps. Apps that used wearable devices like fitness trackers helped people lose about 1.08 kilograms. Apps focused on health education helped people lose about 0.78 kilograms. Smart management systems that used artificial intelligence to personalize recommendations helped people lose about 0.70 kilograms.

The weight loss was consistent across different studies and different types of apps, which suggests that mobile health tools genuinely help with weight loss. The improvements were seen in people of different ages and backgrounds, making these findings relevant to many people.

The research showed that apps combining multiple features worked better than single-feature apps. Apps that tracked both diet and exercise were more effective than apps that only tracked one thing. Apps that provided personalized feedback based on the user’s specific data worked better than generic apps. The studies also showed that people who used the apps regularly had better results than those who used them occasionally, suggesting that consistency matters.

This research builds on earlier studies that suggested mobile health tools might help with weight loss. Previous research was mixed, with some studies showing big benefits and others showing small benefits. By combining 42 studies together, this meta-analysis provides a clearer answer: mobile health tools do help, but the effect is modest (about 4 pounds on average). This is consistent with other weight loss methods like diet programs or exercise apps, which also typically produce similar amounts of weight loss.

The average weight loss of 1.8 kilograms is helpful but not huge—it’s not a magic solution. Most studies only tracked people for a few months, so we don’t know if the weight loss continues long-term or if people regain the weight. Different studies used different apps and different methods, which makes it harder to say which specific features work best. Some people who started the studies didn’t finish them, which could have affected the results. The studies didn’t always measure whether people actually stuck with using the apps over time, which is important for real-world success.

The Bottom Line

If you’re trying to lose weight, using a mobile health app or fitness tracker appears to be a helpful tool (moderate confidence). It works best when combined with other healthy habits like eating better and moving more. Choose an app that combines multiple features like food tracking, activity monitoring, and personalized feedback rather than a simple single-feature app. Use the app consistently every day for best results. Don’t expect to lose 10 pounds in a month—the average is about 4 pounds, and it takes time.

This research is relevant for overweight and obese adults who want to lose weight. It’s especially useful for people who prefer using technology and have a smartphone. It may be particularly helpful for people who can’t easily access gyms or weight loss programs. However, people with certain medical conditions should talk to their doctor before starting any weight loss program. This research is less relevant for people who aren’t interested in using technology or who don’t have regular access to smartphones.

Most studies showed results within 3-6 months of consistent app use. However, you might notice small changes (like increased awareness of eating habits) within the first 2-4 weeks. Significant weight loss typically takes 2-3 months of consistent use. Remember that weight loss isn’t always steady—some weeks you might lose more, other weeks less. The key is staying consistent over months, not just weeks.

Want to Apply This Research?

  • Track daily weight (same time each morning), weekly average weight, and BMI every 2 weeks. Also track app usage frequency (days per week you use the app) since consistency matters. Monitor which features you use most (food logging, exercise tracking, or feedback) to identify what works best for you.
  • Start by choosing one mobile health app that combines food tracking and activity monitoring. Commit to using it every day for at least 8 weeks before deciding if it’s working. Set a specific time each day to log your meals and activities (like right after breakfast and before bed). Use the app’s reminder features to prompt you to log meals and track movement.
  • Weigh yourself once per week on the same day and time, and track the weekly average rather than daily fluctuations. Check your app usage weekly to ensure you’re staying consistent. Every 4 weeks, review your progress and adjust your goals if needed. If you’re not seeing changes after 8-12 weeks of consistent use, try switching to an app with more features or talk to a healthcare provider about other strategies.

This research shows that mobile health apps can help with weight loss, but they are not a substitute for medical advice. Before starting any weight loss program, especially if you have health conditions like diabetes, heart disease, or take medications, talk to your doctor first. Mobile health apps work best combined with healthy eating and physical activity. Results vary from person to person. If you experience any unusual symptoms or health concerns while using these apps, stop and consult your healthcare provider immediately. This summary is for educational purposes and should not be used to diagnose or treat any medical condition.