The technology to track our health, calories, blood pressure, etc. now is in our hands. With the use of fitness trackers replacing the traditional watches, looking after our health has never been much easier. Often worn on the wrist or waist, fitness trackers’ main intention is to promote greater movement during the day. Therefore, it seems like physically active people are more likely to wear them. The people who wear a fitness tracker make great use of it, especially to reach their weight loss goals. Check out further in this article to know how you can use a fitness tracker to lose weight.
A fitness tracker tracks the movement, normally by a sensor type, in all directions. For various tasks, most trackers have additional sensors. For example, for viewing and analysis, Fitbit can synchronize wirelessly, automatically your relevant statistics to your computer or phone. Charts and graphs demonstrate the improvement in Fitbit’s case.
You will complete your workout routine with activity trackers that you wear on your wrist. You can be more conscious of your actions and encouraged to continue to take it forward. Integrate the right software with your computer, and you can analyze more data and stats.
Let us find out in this article in detail.
How Fitness Tracker Help Lose Weight?
Many people use the fitness tracker to keep their health in check. That is, the fitness tracker helps to measure your heart rate, pressure, movement, footsteps, sleep pattern, diet, etc. It warns you when you do something unfit for you.
The reason that most people find fitness tracker very compelling because it rewards the users when they meet the daily exercise goals. For instance, the fitness tracker notifies you, saying that you have burned 400 calories or completed a certain amount of exercise. These notifications are very rewarding and motivating.
Besides, if you are sitting passive and lazily for the long term, the fitness tracker suggests you move. The goal of the fitness tracker’s general user is to reach 2000 to 3000 steps or higher. You may use the tracker details as a reference for the future. However, make sure that it is not permitted to disregard food discretion.
Steps to Use Fitness Tracker to Lose Weight
Taking the first step to lose weight is not that simple. Trust me; I have tried everything to lose weight. If you do not dedicate yourself to following a strict protocol of diet and workout, it is pointless to even try. Think of a fitness tracker as your instructor that keeps you focused. You will be able to monitor your planning, log your calories, and calculate the cardio output of your body.
In this section of the article, find out more about the detailed steps you can take to lose weight by using a fitness tracker.
Wear Your Fitness Tracker At All Times
The first question on most of you might have is, “Does it make any difference?” The answer is yes. You must wear your fitness tracker every day no matter what, if you want to lose weight. This implies that you wear your trackers in your most productive day as well as on your lazier days. It is more critical to wear them on the off days because the data of those days are important to compensate later with extra workouts.
You will never learn to tackle the challenges that are hindering your weight loss ambitions if you just collect details on days when you are good. When you collect the data of your off days, you can fix the concerns and changes as needed in the future. Consistency is a key factor in improving weight loss.
It is clever to invest in a fitness tracker that you can customize to your flexible personal style. This ensures you wear your watch as much as possible, deliver lifestyle features you can use during the day, and feel relaxed on your wrist.
Find Your Level of Intensity
It will be difficult to get use a firm grasp of intense workout routine. There will also be some challenges to schedule or track your progress without a base number that you can function from.
You will increase the amount of data that you regularly track after you have discovered your current fitness levels. This new information will allow you to set practical and successful goals. Proceed to check your calories during a training session. See how the number rises over time and how much time a fixed number takes to burn.
Furthermore, several of the top suppliers of fitness trackers have an algorithm for deciding how the strength changes over time. Such statistics are a great resource for inspiration. After a few days, you will start seeing results even though the scales have not yet adjusted.
Have Separate Step Count
We burn extra calories in two ways during the day: training and non-training. You need to optimize all numbers in order to lose weight faster. Which means you need to burn exercise calories and non-exercise calories as well. You should not count the exercise on both groups. Exercise should be an enhancement to non-exercise behavior rather than a replacement for it. It is not a bad idea to use the step count in the workout routine. A lot of people do that. However, if you want to lose weight extensively, I recommend you not do that.
If you set up a separate step count tracker, then you can start with a minimum step goal of 5,000. Even at the relatively low impact of 5000 steps, it increases the insulin resistance and the carbohydrate capacity.
Now, even if you mix your exercise and the steps you can try to reach at least 15,000 or 20,000 steps per day.
Learn Resistance Training
A big pillar of a weight loss plan is hitting a milestone goal. You will see the pounds dropping down. Start combining this with regular resistance training. Moreover, how can we use a wearable to calculate it?
What is Resistance training? It works against an opposing force using your muscles. Now the opposing force can have a gravitational impact on the free weights, on a pulley system, on the squat or the lung and pull up, on a resistance band, or even on the body weight.
Perhaps 3-5 days a week with a minimum of three. For purposes of body composition, resistance training is far better than, for instance, constant state jogging.
Track your sleep data
Your tracker’s sleep data is useful if your weight loss program is relevant, and you would do everything regarding it. You can eat more out of exhaustion the next day if you do not get enough sleep.
Sleep deprivation can also cut the level of calories you burn during the day from exercise. When you have a better night of sleep, then keep your sleep data in your dashboard and make rational adjustments to it. Otherwise, remove it and concentrate on the more significant numbers.
Different levels of effort training are beneficial than pieces of training at a steady pace. This is called interval training. Therefore, instead of running on a treadmill for a half-hour at 5 mph, you allocate a slower section of faster burning calories.
Interval training can typically yield dramatically better results in a much shorter time. It is perfect if you are busy since you might only need 15 or 20 minutes of interval training instead of spending a whole hour, for instance.
Interval training can be successful due to an EPOC phenomenon, excess oxygen intake during exercise that changes the metabolism drastically. Nevertheless, with interval training, you can keep up with the metabolism for a longer period in 24 hours.
This is all about pushing for it and backing it down. It is targeted for weight loss and generally known as the “afterburn” effect.
Monitor Your Heart Rate
The number of calories you burn relates well to your heart rate. The faster it beats, the more calories you burn. It seems perfect; however, if it beats more quickly, you always tire more quickly. Worse still, if you are not fit, it could be risky for an extended time to have a fast heartbeat.
The remedy is to achieve a lower heart rate. You can exercise more efficiently and burn much more calories. Sadly, many bands evaluate your heart rate based on your activity, height, weight, age, and gender. Get a fitness tracker that has an optical heart rate monitor to make it easier for you.
We tend to sit idle in one place for a long time, especially when we are at home. Especially when we are binge-watching Netflix, we eat junk and act very lazy. I am guilty of doing that too. Using a fitness tracker will inform you that you lack movement.
Your normal movement is the form of non-exercise physical activity (NEPA), which helps a lot in losing weight. There is a plethora of evidence that staying down for long periods will hurt postural stability and make movement more difficult.
Travel every hour or two, preferably, not a drive but for a walk. Go over and chat with someone rather than chatting through social media. Getting on your feet and moving a little will help and help with the concentration.
Get a Good Scale
One limitation of fitness trackers is that they cannot track your weight. You can, however, enter your weight value in the tracker’s app. That is a minor inconvenience in the case of losing weight. How would you track your weight loss if not by using a tracker? The last part of the puzzle is to invest in a good scale if your goal is to lose weight.
There are many types of scales available. Do not buy a cheap one. There are digital scales that have a Wi-Fi connection that will synchronize with your fitness tracker’s app. Just be sure that the body composition and your raw weight can be registered at any scale you buy.
Have a Good Diet
A good healthy diet is essential when it comes to losing weight. Individuals tend to lose much fat only through improved foods and drinks. Although calories matter, the change of the food types you consume at any meal is often more important than any religious mathematics.
In general, when a person is somewhat overweight, their carbohydrates can be decreased, and their proteins and good fat can be increased. As they get leaner and they go for some specific and special category of diet, then only the calories are tracked.
It is typically needless to count at the beginning. The greatest change would be healthier dietary choices and exercise.
Tracking your progress
Since all your data is synchronized to your devices, mobile, or laptop, it is easier for you to keep track of everything. In addition, if you feel like you have made positive progress, you more likely to stick to your weight loss plan. It is not fruitful just to keep all your record in your device. You will need to analyze all your progress as well.
Each week, visit the online dashboard of your activity monitor and find the space to track your progress. All your achievements are stored here. You can also print the record report and post on your work board to increase your motivation. Instead, you can look at your printing and note how much progress you have already made when you are tented and miss a workout or cheat on your diet. A visual reminder of your hard work can work wonderfully if you need to be motivated.
Best Fitness Tracker
There is plenty of fitness tracker in the market. If you are among the people who are driven to reach certain fitness goals, then it would be better to get a fitness tracker that fulfills your needs. Place your finger on the pulse, and measure your life constantly, check your health, take your steps count, and more. Think of those options like a guard that looks out for your health. In case you want to lose weight as well, these fitness trackers will help you.
If you want a high-end smartwatch with highest-end tech wristwear, you should go for products like Samsung Galaxy Watch Active 2, Fossil Sport, Apple Watch 5, etc.
There are the Fitbit Charger 4 and Fitbit Charge 3 series that are very popular fitness trackers. Another fitness tracker with less features than Charger 3 but is very reasonable in case of price is Fitbit Inspire HR.
Likewise, there are Xiaomi Mi Band 4 and Xiaomi Mi Band 5 that monitors your every move and gives an accurate result and representation.
Another brand that has been gaining quite the popularity is the Garmin fitness trackers, which includes Garmin Vivosmart 4, Garmin Vivosport, and Garmin Vivofit 4.
Moreover, some of the other inexpensive products that do the work of the fitness tracker are:- Fitbit Ionic, Huawei Band 3 Pro, Honor Band 5, Amazfit Bip, etc.
No matter what type of fitness tracker you get, you must learn to use it effectively. Once you utilize effectively, you can lose weight and make healthy changes.
To summarize, losing weight is not about looking skinny. You lose weight to feel healthy and energetic. Once you feel motivated, you can be very productive in any work you do. Do not exercise rigorously to the extreme. The ultimate goal is to work smart with fitness trackers. Your scheme should be precise, observable, appropriate, practical, timely, exciting, and recreational.
Remember that your fitness tracker is only useful to lose weight when you collect accurate data. Use this data to change your diet, behavior, and choices. The fitness tracker apps do not help to lose weight all by themselves. Thus select the data you are using and modify your weight loss objectives intelligently.