Do Diet and Exercise Logs Really Help with Weight Loss?

By: Scottsdale Weight Loss Center

Published: January 21, 2021

Call for a Consultation

Plus-size woman and trainer using tablet.

How to Preserve Muscle During Weight Loss with Protein

Jul 1, 2026

When most people try to lose weight, they watch one number: the scale. But not all weight loss is...

Please Don’t Drink Your Calories if You’re Focused on Weight Loss

Apr 28, 2026

Liquid calories are fluids consumed as part of your daily diet that often go unnoticed and...

Rock Climbing: Lose Weight on the Wall

Apr 28, 2026

If your weight loss efforts have hit a wall, why not climb it? Rock climbing is becoming an...

Weight Watchers vs. Medical Weight Loss Programs in Scottsdale: Comparing the Results

Apr 28, 2026

Many residents in Scottsdale, Phoenix, and Glendale struggle with weight loss plateaus despite...

Arizona Medical Weight Loss Programs vs Online Programs: Which One Provides the Best Results?

Mar 25, 2026

The weight loss landscape has shifted significantly with the rise of digital health platforms....

Is Brown Rice Healthier Than White Rice?

Feb 27, 2026

Is brown rice better than white rice? Intuitively, one would think that brown rice is much...

« Older Entries

Return To Blog

Every popular diet, from WeightWatchers to Keto, includes tracking your food intake and exercise. Fitness and health experts also support the benefits of tracking. But it can seem like a lot of work, so you may wonder, “is it worthwhile?” This article looks at why tracking your food and exercise helps you lose weight, and how to do it with ease.

How Logging Food and Exercise Helps You Lose Weight

Get a Starting Point.

You want to start logging your eating and physical activity before you even start your new diet and fitness regime. You’ll see what your typical routines and patterns are when you first start out.

Many of us believe we have a general idea of how many calories we take in and how many minutes we work out. But research has shown that people underestimate their calories and overestimate their activity. Logging helps you be realistic about your food and exercise.

Reinforce Good Habits.

It’s a reminder of what you are doing and why you are doing it. Simply check how much you have eaten that day and use that information to help you decide if you should have that bowl of ice cream or glass of wine.

That’s why it’s so important to be honest and log every bite of food–yes, even the littlest ones! Lick some cake batter off the spoon? Log in! Ate a free sample at the grocery store? Log it! Mindless eating is one of the biggest sources of hidden calorie intake. Keeping a record of everything you eat helps you stay in a mindful state about what you are putting into your body.

Understand How Feelings Affect You.

It’s helpful to make notes on how you feel each day. Have you been craving sugar? Did you enjoy or dread your workout? How good or bad you are feeling overall? This will help you find out if certain foods or exercises make you feel better or worse afterward. Then you can adjust accordingly.

Stay Motivated.

Logging provides a concrete record of your progress. Looking back over your fitness and weight loss journey will give you powerful motivation to keep going, especially on days when you feel like slacking off.

Once you have a few weeks of data, your log becomes even more useful. You will be able to see what’s working for you and what isn’t, and tweak your program as needed.

How to Log Food and Exercise for Weight Loss

A Blank Notebook. It’s inexpensive, but can be intimidating, if you’re not sure how to organize it and what information to record.

Nutrition & Fitness Journals. Buy a journal that is specifically designed for tracking your diet and fitness. This allows you to fill in the blanks instead of organizing everything from scratch. They can also include helpful references like conversions, calorie counters, and charts.

Phone Apps. A notebook may be cumbersome to carry around. You also may not want everyone to know about your die. Consider a tracking phone application. Many apps are free, and most paid apps have a free trial so you can make sure it works for you before setting up a regular subscription. Popular apps like MyPlate or MyFitnessPal include automatic calorie calculations, which save you time and avoid miscalculations.

Wearable Tracking Device. Fitbits and other wearable fitness trackers can help you capture and track your exercise data. They often link to phone apps that record your steps or calories burned is automatic.

If you’re working to lose weight or get into better shape, logging your food and exercise will help a lot. Find a system that works for you and spend a week entering information without worrying too much about what it shows. Once you have real data, you can use it to make more informed choices to speed up your process of losing weight and getting healthy.

This is How You Lose the Weight, Once and For All

If you’re ready to say goodbye to quick fixes that never last? And you’re serious about losing the weight for good? We’re the experts you can trust to guide you through a weight loss program that will not only take the weight off but keep it off.
Schedule a consultation with us today.

nick weight loss before and after scottsdale weight loss center

Nick's Story

"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More

gina weight loss before and after scottsdale weight loss center

Lost 44.5 lbs

"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.

I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More

lauren weight loss before and after scottsdale weight loss center

Lost 60 lbs

"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More

chuck h weight loss before and after scottsdale weight loss center

Lost 66 lbs

"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.

You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.

Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More

emily weight loss before and after scottsdale weight loss center

Lost 101 lbs

"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More

Reviews

      Excellent rating  
 Based on 414 reviews 
    
  
 
 
     Trustindex verifies that the original source of the review is Google. I landed at Scottsdale Weight Loss 13 years ago and lost 50 pounds….regained 10 and then lost them again, plus another 20.  It is a great program, and all the professionals are amazing and caring.
     
   Mj W 
 4 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. SWL has been a God send to me! Dr. Guzman & staff especially Lilia & Bianca! They’re so supportive & professional I have lost approx 50 pounds over the year at my own pace.
     
   Donna L 
 6 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. Great place 30 lbs.and counting thank you And now it is over 40 lbs. and counting thank you great job
     
   John J 
 22 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. I cannot say enough wonderful things about Dr Robert Ziltzer! He helped me reach my ideal weight and more importantly maintain it for over 2 years. He has also helped me keep my blood pressure exactly where my internist wanted it. Dr Ziltzer is not only exceptional in weight management but also a truly gifted internet’s. His knowledge, kindness, and dedication are remarkable. I am deeply grateful for his care and recommend him whole heartedly!
     
   Merle S 
 29 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. The staff at the Phoenix office are great! My experience with Dr deGuzman has been wonderful. Miriam has always been very helpful and makes the office visits pleasant and personal. The medical assistants have always been professional and great to help meet my goals.
     
   Paula S 
 32 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. I really felt comfortable with Kristen at my initial appointment.  Everyone at the center was caring and friendly, from Bianca, at the front desk, to Lily, who is the MA.  Kristen listened to my frustrations and prior disappointments about what has not worked, and is confident that she can help me achieve my goals of weight loss.  I am looking forward and excited to see the success I will attain.
     
   Joyce K 
 39 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. My weight loss is going well because of Scottsdale Weight Loss Center.  I couldn’t do it without them
     
   Robert D 
 41 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. Amazing staff and great program!  Feeling great!
     
   Brian H 
 43 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. I'd lost 20 pounds on my own and struggled to keep it off.  I decided GLP-1 meds were the next step in losing more and keeping it off.  I wanted a medical doctor supervised program and chose SWLC. I am so very glad I did!  The team in Glendale is so supportive and kind; and when I feel discouraged, they pick me up with positive energy and input.  They really do a great job with encouragement all the time. 6 weeks in I've lost 17 pounds, and am approaching weight loss with a very new perspective.  Also knowing that when I reach my target goal, they'll be there through maintenance and beyond is encouraging as well.  Good to not feel alone on this journey.
     
   Stephanie P 
 57 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. They have encouraged and been there through every tough situation. Definitely the team to lean on.
     
   Theresa G 
 62 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. Everyone is pretty amazing but Kim the NP is absolutely one of the best practitioners I’ve ever met !
     
   Mary K 
 63 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. The team at Scottsdale WLC Glendale is simply amazing, specifically Diana Bone. Meeting with Diana, beginning our plan, and keeping our scheduled check-ins have completely transformed our lives. When we started exactly a year ago, we never would have believed where we're at today. We had some confidence going in, but each time we met with Diana and saw our progress, our confidence grew, new habits were formed, and we've lost more than 1/3 of our weight. We are completely new people and have all the confidence and support we need to carry this forward for the rest of our lives. We cannot thank Diana enough!
     
   Karin A 
 65 days ago
 
 
 
 
 
 
  
 
 
 
   Verified by Trustindex  Trustindex verified badge is the Universal Symbol of Trust. Only the greatest companies can get the verified badge who has a review score above 4.5, based on customer reviews over the past 12 months. Read more