Researchers studied 176 adults trying to lose weight using a digital app called Spark. They wanted to figure out which tracking methods actually work best: tracking what you eat, counting your steps, or weighing yourself regularly. Some people tracked all three, some tracked just one or two, and some tracked nothing extra. After 6 months, the researchers looked at who lost the most weight and which tracking methods made the biggest difference. This study helps us understand which tracking tools are actually worth the effort and which ones might just waste your time.

The Quick Take

  • What they studied: Which combination of tracking methods (food intake, daily steps, and body weight) helps people lose the most weight in a digital weight loss program
  • Who participated: 176 American adults who were overweight or had obesity, ranging across different ages and backgrounds, all using a smartphone app-based weight loss program
  • Key finding: The study tested 8 different combinations of tracking methods over 6 months to see which ones actually led to weight loss and which ones didn’t make much difference
  • What it means for you: This research may help you figure out which tracking tools are worth using and which ones you can skip, making weight loss less overwhelming. However, the final results are still being analyzed, so we’ll have clearer answers soon.

The Research Details

The Spark study was a carefully designed experiment where researchers randomly assigned 176 people to 8 different groups. Each group tracked different combinations of things: some people tracked their food, some tracked their steps, some tracked their weight, and some tracked all three or none of these things. Everyone in the study got the same basic weight loss lessons and action plans through the app, but the tracking requirements were different for each group. This setup let researchers see exactly which tracking methods made a real difference in weight loss.

Participants used real tools to track: a mobile app for food, a wearable activity tracker for steps, and a smart scale for weight. Each tracking method came with a specific goal (like a daily calorie target) and weekly feedback from the app. The study lasted 6 months, with check-ins at 1, 3, and 6 months to measure weight and other health markers.

This type of study design is called a ‘factorial trial,’ which is like testing different recipes to see which ingredients matter most. It’s very efficient because researchers can test multiple combinations at once instead of doing separate studies for each tracking method.

Most weight loss programs tell people to track everything, but we don’t actually know if all that tracking helps or just makes people tired and frustrated. This study uses a smart approach to figure out which tracking methods are the ‘active ingredients’ that actually help you lose weight, and which ones are just extra work. By understanding this, future weight loss programs can be designed to be more effective while asking less of people.

This is a well-designed study because it randomly assigned people to different groups (reducing bias), used objective measurements like smart scales (not just self-reported weight), and included a large enough sample size to find real differences. The study was registered before it started, which is a sign of good scientific practice. However, the data analysis is still ongoing, so we don’t have the final results yet. The study was conducted entirely online, which is realistic for how people actually use weight loss apps today.

What the Results Show

The study is still analyzing the main results, so we don’t yet know which tracking methods led to the most weight loss. However, the researchers designed the study to answer several important questions: Does tracking food help? Does tracking steps help? Does tracking weight help? Do these methods work better together or separately? The data collection was completed in June 2025, and researchers are currently working through the numbers to find these answers.

The study also looked at how much people actually used the tracking tools (called ’engagement’). This is important because a tracking method only helps if people actually use it. The researchers measured engagement by counting what percentage of days people tracked during the 6-month period.

Beyond just weight loss, the researchers also measured other health improvements like changes in BMI, diet quality, physical activity levels, and how people felt about their health overall. This gives a more complete picture of whether tracking helps people get healthier, not just lighter.

The study also explored whether certain types of people do better with certain tracking methods. For example, maybe some people lose more weight when they track food, while others do better tracking steps. The researchers interviewed some participants after the study to understand why people stuck with tracking (or didn’t) and how that connected to their weight loss. Additionally, the study tested whether a simple online orientation session helped people stay in the study longer, which is important for understanding how to keep people engaged in digital weight loss programs.

Previous research has shown that self-monitoring (tracking your progress) is important for weight loss, but most studies looked at tracking one thing at a time. This study is unique because it tests multiple tracking methods together and separately, which is more realistic since real weight loss apps often ask people to track several things. The study uses a newer, more efficient research approach called ‘multiphase optimization strategy’ that helps identify which parts of a program actually work, rather than testing everything as one big package.

The study only included people in the United States who had smartphones and could use digital tools, so the results might not apply to everyone. All participants were in a fully digital program, so we don’t know if these tracking methods work the same way in programs with in-person support. The study is still analyzing results, so we don’t have the final answers yet. Also, people who volunteer for weight loss studies might be more motivated than the general population, which could affect how well these tracking methods work in real life.

The Bottom Line

Wait for the final results of this study (expected soon) before making major changes to your tracking routine. In the meantime, if you’re using a weight loss app, try tracking one or two things that feel manageable rather than everything at once. The most important thing is finding a tracking method you’ll actually stick with. (Confidence: Moderate—final results pending)

Anyone using a digital weight loss app or considering starting one should pay attention to these results. People who feel overwhelmed by tracking multiple things should especially watch for this study’s findings. Healthcare providers recommending weight loss apps to patients will also benefit from knowing which tracking methods are most effective. This study is less relevant for people doing in-person weight loss programs or those without regular access to smartphones.

Based on the study design, if a tracking method works, you might see weight loss results within 1-3 months. However, the full benefits and patterns usually become clearer by 6 months. Don’t expect overnight results—sustainable weight loss typically happens gradually.

Want to Apply This Research?

  • Start by tracking just one metric (food, steps, or weight) for 2 weeks and measure your consistency rate (percentage of days you actually tracked). Then add a second metric and compare your consistency and any weight changes. This personal experiment helps you find what works for you.
  • Instead of trying to track everything from day one, choose one tracking method that fits your lifestyle best. If you love walking, start with step tracking. If you want to understand your eating habits, start with food tracking. Once you’re consistent with one method for a month, consider adding another if it feels manageable.
  • Set a weekly check-in reminder to review your tracking consistency and weight trends. Track not just the numbers, but also how motivated you feel about each tracking method. If a tracking method makes you feel frustrated rather than empowered, it might be one of the ‘inactive ingredients’ that’s not worth your effort.

This study is still analyzing its results and has not yet published final findings. The information provided is based on the study protocol and design, not on confirmed results. This research is not a substitute for professional medical advice. Before starting any weight loss program or significantly changing your tracking habits, consult with your healthcare provider, especially if you have existing health conditions, take medications, or have a history of eating disorders. Individual results vary, and what works for one person may not work for another.