We all know weight loss can be challenging for anyone, no matter how motivated they may be. Measuring portions, keeping track of calories, and understanding the impact of exercise can feel like rocket science sometimes. And who has spare time for rocket science on top of work, school, and family obligations?

Luckily, technology has given us methods to measure calories eaten versus calories burned, and other ways to stay motivated on our weight loss journeys. And the best news of all: These little tools are easily accessed, can be kept in your pocket, and they’re cheap or often free! There are a plethora of smart phone apps to aid your weight loss efforts, so we’ll discuss a few of the most popular ones here.

Runkeeper. This app uses your phone’s GPS system to track your distance on walks, runs, or bike rides. You can track your progress over time, which comes in handy if you’re training for an event (or just want the satisfaction of seeing your fitness level improve). Compare achievements with friends, or use the app’s coaching function to keep you motivated to keep going.

Hot5. If you’re trying to fit workouts into a busy schedule, Hot5 might be right for you. The app comes with a multitude of 5-minute workouts which target specific exercise goals. Simply choose one on your work break, or choose three or four on a Saturday morning. You can do as much or as little as you can fit into your schedule.

MyFitnessPal. If you need to track your calorie intake, MyFitnessPal makes it easy and convenient. The app doubles as a food journal, so it can help you to identify habits and problem behaviors. With a few taps on your phone, you can figure out the calories contained in a meal, and understand how many calories you can consume later that day. Of course, consulting with a weight loss physician can help you to better understand your calorie and nutrition needs, so don’t rely on the app too heavily.

LoseIt! If you need to monitor more than just calories, LoseIt! helps you track your fat, protein, and carbohydrate intake. The app also includes a recipe builder, so you can eat the right foods without getting bored by the same old dishes.

Remember: These apps are just tools to help you on your journey. It’s important to consult with a weight loss physician first, before changing your fitness or diet regimen, so that you can set healthy and realistic goals for your body type.