ROANOKE, Va. -

It's another Fit Friday!

Getting or staying healthy is no easy task; not everyone can do it.

But there is something you can do that doesn't involve eating or exercise that dieticians say makes a huge difference.

All you have to do is write it down.

"Research has proven that it really does help," said Sarah Sawyers, a dietician with LewisGale.

It sounds almost comically simple, but it can help you achieve major health goals.

We have plenty of options when we eat or go to the grocery store.

By writing down everything you put into your mouth and all the exercise you do, "It's really making yourself accountable when you realize how much you're eating or how much exercise you're not necessarily doing in a day," Sawyers said.

So how do you do it?

Dieticians say the old pen and paper method works, but you can also get high tech.

There are plenty of smartphone apps; some to specifically monitor exercise, some for food.

Then there are ones that monitor both: MyFitnessPal, LoseIt, MyNetPal, Weight Watchers and SparkPeople.

For some apps, it's as easy as scanning a bar code.  Once you scan the bar code it will tell you everything about what you are about to eat or just ate.

The newest trend in monitoring activity has names like "Fitbit" and "Jawbone", the newest trend called wearable technolgy.

At Target in Roanoke, they're selling them left and right.  Many of the shelves containing these wristbands, which range from $25 to $250, are empty waiting for the next shipment.

You wear them on your wrist, synch it up to a computer, and you can monitor your fitness levels with scary precision.

Most of this new technology is meant to be worn 24/7. Not only does it track your activity during the day, but can also tell you the quality of your sleep at night.

Dieting and exercising is tough, but whether you're trying to lose weight or maintain, dieticians say logging makes things a lot clearer.

"What most of us do is we underestimate what we eat in calories and we overestimate how much we're burning," Sarah Sawyers said.