Researchers tested a weight loss app with over 1,600 adults who had obesity. The app taught users to weigh themselves daily, make action plans, and reflect weekly on their progress. After six months, people using the app lost about 4 pounds more than those who just got basic weight loss advice. The app users were also twice as likely to lose at least 5% of their body weight. Surprisingly, the app actually reduced unhealthy eating behaviors rather than making them worse. This suggests that simple, self-guided apps could help millions of people lose weight safely without needing expensive coaching.

The Quick Take

  • What they studied: Whether a weight loss app based on daily weighing, planning, and weekly check-ins could help people with obesity lose weight better than just getting basic advice
  • Who participated: 1,607 adults aged 18 and older living with obesity in the UK, recruited through social media ads
  • Key finding: App users lost an average of 4 pounds more than the control group, and were twice as likely to lose at least 5% of their body weight after 6 months
  • What it means for you: Simple self-tracking apps may help with weight loss even without human support, but results vary widely between individuals

The Research Details

This was a randomized controlled trial, considered the gold standard for testing whether treatments work. Researchers randomly split 1,607 people with obesity into two groups. Half got access to a specially designed weight loss app for six months, while the other half just received general advice about losing weight. The app was based on self-regulation theory, which means it helped people monitor their progress, make specific plans, and reflect on what was working.

The random assignment means any differences in weight loss between groups can be attributed to the app rather than other factors. The large sample size and six-month duration provide reliable evidence about the app’s effectiveness. This pragmatic trial design tested the app under real-world conditions rather than in a controlled lab setting.

The study was well-designed with appropriate statistical methods and was registered before starting. However, only 39% of participants provided weight data at the end, which could affect the reliability of results. The researchers used intention-to-treat analysis, which includes all participants regardless of whether they actually used the app.

What the Results Show

After six months, people using the app lost an average of 4 pounds more than those in the control group. When looking at meaningful weight loss (at least 5% of body weight), app users were twice as likely to achieve this goal. Among participants who actually used the app regularly (at least 4 weeks of tracking), the difference was even larger at about 4.8 pounds. These results suggest the app provides real benefits beyond just giving people general weight loss advice.

Surprisingly, the app actually reduced symptoms of disordered eating rather than increasing them. This addresses a common concern that frequent weighing and food tracking might lead to unhealthy behaviors. The app appeared to help people develop a healthier relationship with food and weight management rather than an obsessive one.

These results align with other research showing that self-monitoring tools can support weight loss. However, this study is notable for its large size and for showing benefits without any human coaching or support, which makes it more scalable and affordable than many previous interventions.

The biggest limitation was that only 39% of participants provided weight data at the end of the study, making it unclear how well the app worked for everyone. The study only lasted six months, so we don’t know if weight loss continued or if people regained weight. Participants were recruited through social media, so they may have been more motivated than the general population.

The Bottom Line

Based on this research, adults with obesity may benefit from using self-regulation apps that include daily weighing, action planning, and regular reflection. The evidence suggests these tools are safe and more effective than general advice alone, though individual results will vary significantly.

Adults with obesity who are motivated to lose weight and comfortable with technology may find these apps helpful. People with a history of eating disorders should consult healthcare providers before using daily weighing apps, despite the positive findings in this study.

The study showed benefits within six months, but it’s unclear how long it takes to see initial results or whether benefits continue long-term. Users should expect gradual progress rather than rapid changes.

Want to Apply This Research?

  • Track daily weight, weekly action plans, and weekly reflection sessions to mirror the successful intervention approach
  • Implement daily weighing combined with specific weekly action planning and regular progress reflection sessions
  • Monitor weight trends over weeks rather than daily fluctuations, track completion of planned actions, and assess overall progress monthly

This research provides general information about weight loss apps and should not replace personalized medical advice. Individuals with obesity, eating disorders, or other health conditions should consult healthcare providers before starting any weight loss program or using daily weighing apps.