Tracking equals accountability! If you keep yourself honest to what you are eating and how much energy you expend tracking works. There are so many ways to keep track. I love my Fitbit. I keep it with me all the time. It keeps track of my steps, calories burned, distance and tells me what time it is! Fitbit downloads to my phone (I can record activities and meals on my phone) and then to my computer when I get home! I spend time on the computer filling in the blanks documenting any additional nutrition and activity information for the day. The Fitbit program does the rest. It helps me stay on target with protien, carbohydrate and fat values. It keeps track of my weight gain and loss. I recieve a weekly report that reflects my progress. This tracking method has been very helpful to me in reaching goals that seemed unobtainable. Most importantly I have become more aware and accountable to my own personal health. I encourage you to find a tracking method that works for you. There are several out there. It's important to find one that works for you and doesn't become a burden. At the very least, Fitbit always keeps track of my steps. It's up to me to eat well, stay active and stay healthy.
The following website has a few more tracking programs that may be of interest to you.