Tracking
People who track their food lose roughly twice as much weight.
Frequency
The more often you log, the more you lose.
Health Score
Front-of-pack letter grades help people make healthier choices across countries and cultures.
Macros
Higher-protein diets improve satiety and protect lean mass during weight loss.
Pace
Slow, steady deficits protect performance and lean mass better than aggressive crash diets.
Hydration
Drinking water before meals modestly but consistently increases weight loss.
Habits
Habits take a median of 66 days of repetition to become automatic — patience matters.
Streaks
Well-designed gamification (streaks, badges, progress) reliably improves health-behaviour outcomes.
Adherence
Smartphone tracking apps drive higher adherence than paper diaries — and adherence is what moves the needle.
Mindful eating
Eating with attention — slowly, without distractions — meaningfully reduces total intake.
Portion accuracy
Visual food-portion estimation is a leading source of calorie mis-counting — automated tools cut error sharply.
Goals
Goal-setting personalized to the individual is a core ingredient of effective behaviour-change interventions.
