I misplaced 30 kilos in a 12 months. These are the apps, tech, and instruments I used to remain on observe

In the final days of July, I was shocked to discover that my weight had reached a concerning threshold of nearly 225 kilograms, firmly placing me in the “overweight” category for my height, having accumulated an astonishing 20 kilograms over just three short years. After the pandemic, I resolved to revamp my lifestyle and get back to my pre-COVID weight, but unfortunately, I’ve actually gained more, now weighing in at 192 kilograms. Through sheer luck, I’ve managed to shed pounds without relying on rigid diets or tracking apps, but rather by leveraging clever technology to my advantage.

Without warning, my weight crept up on me. Throughout my 20s and early 30s, I maintained a consistent running routine, which contributed to a relatively healthy physique, thanks to the walkable environments of Boston and New York City. Unfamiliar with concepts like mindful eating, I initially remained oblivious to the consequences of a slowing metabolism, which led to a pace that had slowed by minutes per mile, accompanied by an expanding waistline and love handles that gradually became more prominent.

The pandemic’s impact on my lifestyle, coupled with the monotony of a desk job, has collectively driven me to reevaluate my priorities, but I still struggle to comprehend the magnitude of the shift. With diligent training, I culminated my 2022 running milestones by completing two gradual marathons, anticipating that my perseverance would translate into a noticeable reduction in excess weight. However, the operating team’s lack of assistance had a significant impact, resulting in a foot injury in the spring of 2023 following the additional weight gain.

The turning point in my weight loss journey arrived in July 2023, prompting me to reassess and make changes to tackle various health concerns halfway through the year. Twelve months on, the debt has finally been repaid. As many currently struggling with a weight-loss plateau may relate, I’m willing to share my approach to using technology to stay motivated and avoid the pitfalls of restrictive dieting apps that can undermine one’s eating habits.

Body fat percentage: 12.1% ± 3.7%

Muscle mass: 71.5 kg ± 4.2 kg

Visceral fat area: 94.8 cm² ± 14.1 cm²

To monitor and track your advancement, consider utilizing a dedicated software application. While lacking expertise in precise scales, I enjoy using mine to track physique fat, muscle mass, visceral fat, basal metabolic rate, hydration levels, and other vital metrics. While it features an “Eyes Closed” weigh-in mode, I’ve learned to manage my expectations to avoid being discouraged by subsequent weights.

I track my weight twice a week, specifically on Wednesday and Thursday, as well as Saturday and Sunday. Excessive emphasis is placed on each passing day when weighing yourself daily, fostering an unhealthy obsession with every action. Weighing in every week can leave you without context to determine whether that knowledge is accurate or simply a one-time anomaly?

Since the beginning of 2024, I’ve lost 12 kilograms. Throughout the entirety of the weigh-ins, I experienced a fluctuation in my weight, with 26 instances where it decreased, 18 instances where it increased, and only two periods where it remained steady.

Ordinarily, fluctuations in my weight were driven by changes in muscular mass and water retention, with my body fat percentage remaining stable. Typically, my body may shed excess fat after an intense workout, only to replenish it slightly over the next few days as part of its natural recovery process. 

After tracking a downward trend in my body fat percentage from 25% to 19%, I gained a valuable perspective on the natural fluctuations that occur, thanks to regular weigh-ins. This newfound awareness enabled me to avoid being unduly discouraged by temporary setbacks or overly enthusiastic about minor gains, as I had a more nuanced understanding of my physique’s variations. As long as you’re confident in your health and wellness habits, results should pay off in the long run.

Are most smartwatches accurate at tracking daily step counts?

I clocked 234 miles on Strava in 2021, 419 miles in 2022, and a remarkable 674 miles in 2023. While many might expect the increased distance to lead to weight loss, I actually maintained my weight despite running more frequently. While every mile may have left a lasting impact, I find that high-intensity runs primarily deplete stored energy reserves, rather than relying on fat as a fuel source – subsequently, my body demands replenishment of those exhausted energies.

In my inaugural month of weight loss, which took place in August 2023, I logged an impressive 374,000 steps by harnessing the power of wearable technology to track my daily progress.

This experiment proved especially enlightening, as I sought to uncover novel ways to occupy myself during 60-90 minute evening walks that required a moderate level of physical exertion. Notwithstanding its other benefits, this new habit also contributed to my losing nine kilograms that month.

Why did it work?

Initially, brisk walking qualifies as a low-intensity cardiovascular exercise, falling within the 55-75% range of your maximum heart rate, which efficiently burns fat rather than carbohydrates. Significantly, I dedicated approximately 1.5 to 2 hours daily for leisurely strolls, refreshing showers, and rehydrating with water, freeing time that would otherwise be spent sitting and indulging in snacks. 

Individuals leading a sedentary lifestyle who struggle with excess weight can benefit greatly from engaging in lengthy walks, which serve as both a psychological distraction from cravings and a low-impact physical workout that won’t leave them feeling too fatigued to exercise again the next day. Before embarking on your journey, consider investing in high-quality sneakers equipped with cushioned insoles to protect your toes, while also preparing for those lengthy hours by selecting engaging podcasts or audiobooks to keep you company?

Since last August, I haven’t been able to walk a single day without feeling some discomfort or pain. I’ve accumulated too many books to read and video games to play. Here are the daily reliance steps since July 2023: 7,829; compared to the cumulative total from July 2022 to 2023, a significant increase to 5,100, with the majority attributed to regular and frequent running excursions. Last year’s fat-burning walks have yielded a notable weight loss difference, most notably.

While my Garmin Forerunner 965 is a fantastic device, its comprehensive feature set and premium price tag make it less than ideal for casual walkers and hikers. While you can utilize Google Fit or Apple Health on your phone to track steps, mobile devices are not always the most accurate tools for monitoring activities, as it’s beneficial to track walking actions to ensure precise mileage and heart rate data. I would suggest any of the top-notch or health trackers, much like the esteemed ones.

A Google Doc (sure, actually)

My laptop’s Chrome browser perpetually hosts two stubborn tabs – a lingering connection to my Gmail inbox and a digital reminder of the “2024 Resolutions” document that still needs attention. Throughout each month, I meticulously track my cumulative mileage from running, walking, hiking, and other physical activities, including exercises such as push-ups and squats, alongside various health-related metrics. I captured a quick snapshot up top to illustrate where and how I document my information. 

Among the numerous health log mobile applications available, each boasting intricate graphs and encouraging tools designed to challenge users to meet daily targets and foster a sense of guilt when daily streaks are lost. However, these approaches often fall short for those who lead jam-packed lives and experience frequent disruptions to their schedules, whether due to professional responsibilities, family commitments, or unexpected setbacks.

Weight loss is a long-term commitment, requiring consistent effort and perseverance, rather than a quick fix or fleeting trend. For time-constrained professionals, long-term goals are more crucial than daily achievements.

Losing weight is a long-term commitment, not a fleeting endeavor. It’s crucial to stay motivated and focused on meeting monthly targets; while minor setbacks may occur, they can be overcome by seizing opportunities to catch up during fleeting moments or bouncing back with renewed effort the following month. 

As I faltered in February’s chill, I attributed my sluggish month to a solitary red “X” mark, before rebounding in March and surpassing my goals. Despite setbacks, I refuse to let them undermine my determination, empowered by Google Doc’s insight into the numerous opportunities to surpass my targets this year.

With effortless access to a wealth of information and the ability to seamlessly reboot your progress with minimal effort, it’s far more appealing than being bogged down by a complex health app that’s prone to neglect due to overwhelming emotional responsibilities? Can you review your resolution document at any moment to celebrate your accomplishments or identify areas for improvement and work on rectifying any setbacks? You will never stop moving forward, driven solely by your own ambition.

No diet apps required

Countless people have embarked on rigorous diet regimens to slim down, meticulously tracking every caloric intake and scrutinizing their platefuls for popular dieting apps. As a result of the immense effort required, these individuals ultimately fell off their diets and apps due to (A) the tedious process of tracking and (B) an obsession with meticulously planning each meal, leading to escalating stress and cravings that culminate in binge-eating episodes.

My method has no connection to consuming exactly 2,000 calories (or significantly fewer for weight loss purposes) and everything to do with I’m determined to shed these extra pounds and then sustain the loss for good, knowing full well what drives me. With no intention of forsaking sweet treats, crunchy snacks, and the occasional beer for the rest of my days, I sought a balance that would allow me to indulge without crossing the line.

I saved issues easy. Having once indulged in gummy worms by the handful, consuming the entire 800-calorie bag in one sitting, I decided to upgrade my snacking habits by opting for bags or bars with a caloric range of 250-400. During my snacking sessions, I would devour entire bags of goldfish crackers (840 energy) in the span of a single day at my desk; knowing it was impossible to stop midway, I opted for Ritz peanut butter sandwich packs (200 energy), which conveniently paced out my consumption.

As a coping mechanism for my hunger pangs, I initially turned to high-calorie snacks such as crackers and chips because they appeared to provide temporary satisfaction; however, I soon discovered that they left me feeling unfulfilled. In response, I opted for denser alternatives like bagels or protein bars that are more likely to leave me feeling satisfied until my next meal.

I don’t believe in stockpiling a comprehensive snack arsenal for myself, but I do have a natural understanding of what constitutes an overwhelming meal quantity without needing to consult a calculator. You do too.

As I drink alcohol, my intention is usually to enjoy a few beers and savor the resulting buzz without overindulging – yet I’ve since discovered that “beer gut” is a very real phenomenon. Rather than curtailing my selection of drinks with each sitting, I’ve opted to scale back on the quantity I consume, reserving them for a few occasions per week rather than indulging in them every other day.

Takeout meals are often calorie-rich and high in salt, leading to your body retaining excess water. When I have the time, I enjoy cooking dinner every day; however, when my days are filled with long walks or intense exercise, I’m unlikely to spend hours in the kitchen. By simply scaling back on the frequency of my takeout orders each month,

While maintaining a healthy weight is important, I believe it’s more effective to focus on gradual, sustainable progress rather than fixating on specific numbers or targets? To manage my tendency to overindulge in large food portions, I opt for smaller, snack-sized alternatives that may be pricier but ultimately prove more beneficial for my well-being. Once I’m settled into my residence, I indulge in the meals I’ve bought for myself without a hint of guilt.

As long as I am consuming lower than my previous self, I do know it will repay ultimately, and I will nonetheless take pleasure in 5 Guys and Ben & Jerry’s in the long run.

Preserve it easy!

By strolling an extra couple of miles daily, I shed 30 kilos through a combination of technology-assisted tracking, intuitive portion control with meals and drinks, and monthly goal-setting in a Google Doc where I prioritize overall progress over daily exercise milestones. It proved to be straightforward, yet it struggled to engage me.

Here is the improved text in a different style:

My monthly weight modifications since July 2023 are as follows: a loss of 1.6 kg, followed by a significant drop of 9 kg, then a relatively modest decrease of 4 kg and 4.5 kg, before experiencing a tiny gain of 0.6 kg. The following months saw further losses of 5.1 kg, 2.6 kg, and 2 kg, followed by a slight increase of 1.2 kg. After my initial weight-free fall, stability has been achieved, enabling me to enjoy several months of uninterrupted progress, free from the constraints of excessive sedentariness and snacking habits that had previously hindered my growth. Despite my self-doubt, I’m convinced that challenges will continue to arise and I’ll find the opportunity to take a stroll again, especially during the summertime months when the sun stays out until after 8 p.m.

To achieve significant weight loss, I suggest dedicating time for leisurely strolls, either solo or accompanied by a fitness companion, while also maintaining a log of your progress to foster accountability and motivation. Don’t believe yourself into depriving yourself of sumptuous meals for the rest of your life; instead, strive to find ways to consume fewer calories than you did yesterday while still savoring these guilt-free indulgences in moderation.