Tracking your daily habits — like how many steps you take, what you eat and how much water you drink — can be a powerful way to support weight loss. Tools like fitness trackers, food journals, water intake apps and pedometers can help you become more aware of your choices and what you might need to change. But they aren’t magic.
Nebraska Medicine nurse case manager Jon Hruska, BSN, RN, shares how these tools can help — and what really makes the difference for long-term health. In addition to working with the Nebraska Medicine bariatrics team, Jon also brings a unique perspective: before becoming a nurse, he worked in physical fitness and personal training, giving him insight into how these gadgets fit into the bigger picture of health and wellness.
What tools are available, and how can they support weight loss?
Fitness trackers like wristbands, smartwatches and rings, measure things like daily movement, heart rate and sleep. They can help you see patterns and give you feedback on how active you really are.
“Many people are surprised to see their actual step count or how much time they spend sitting,” says Jon. “It’s a great way to become more mindful of your daily choices.”
Keeping a food journal can help you see how much you’re eating and how balanced your meals are. Other apps can help track your water intake, which is important for weight loss and overall health.
Are there any downsides to using tracking tools?
“One of the biggest misconceptions is that these tools alone will make you lose weight, but they’re not magic,” says Jon. “They can be helpful if you use them consistently and combine them with real lifestyle changes, but they won’t do the work for you.”
Some people also find tracking tools stressful or time-consuming. If you start to feel overwhelmed or anxious about tracking, it’s OK to take a break or talk to your doctor about other strategies that might work better for you.
Other potential downsides include:
- Inaccuracy – These devices often provide ballpark figures rather than precise data.
- Battery life and maintenance concerns – Some devices require frequent charging or updates.
- Cost and privacy issues – Some tools can be expensive or collect personal data.
- Potential skin irritation or discomfort – Wearable devices may cause physical discomfort over the long-term.
- Exposure to electromagnetic fields – Some people report symptoms like headaches, fatigue or skin sensations.
What’s the best tool for weight loss?
More data isn’t always better. It’s important to do your research and figure out what tool fits your goals and lifestyle. Some devices are better for tracking steps or physical activity, while others focus more on sleep or heart rate. For example, runners might want something that tracks mileage, while someone else focused on general wellness may only need a basic pedometer.
“There are several options, but none of them are going to make the weight come off overnight,” says Jon. “It’s about making changes you can stick with long term.”
Jon recommends working with a registered dietitian first, rather than spending money on gadgets.
“A dietitian can help you make real, sustainable changes. No gadget can replace that,” he says.
He also suggests working with an accountability partner and focusing on eating a protein-rich, nutrient-dense diet, rather than just counting calories.
“Counting calories isn’t always accurate because people tend to underreport or the tools aren’t precise,” he says.
The bottom line
Tracking tools can be a helpful part of your weight loss journey, but they won’t do the work for you. If you’re unsure where to start, consider talking to your doctor or another health care professional.
The Nebraska Medicine bariatrics team includes medical nutritionists, exercise specialists and clinical psychologists to support your medical, physical and mental health. We also offer classes and consultations on healthy eating, portion identification, physical activity planning and the psychology of eating and weight loss.
Schedule online or call 402.559.9500 to schedule an appointment with the Nebraska Medicine bariatrics team.