Making a significant alteration to your lifestyle and daily routine is often necessary when aiming to shed pounds. Nevertheless, technology has simplified this process for me by providing actual data that allowed me to monitor my food consumption and daily energy expenditure. The following applications were instrumental in helping me lose 32 pounds within a span of three months.
1 TDEE Calculator
I commenced my weight loss venture in January 2024, when I was 207 pounds. As per Mayo Clinic, weight loss involves burning more calories than you consume. Therefore, in order to shed pounds, I had to determine the number of calories required for a day and consume less than that.
In order to achieve this, I computed my total daily energy expenditure (TDEE), which represents the calories necessary for my body to function optimally. I utilized the TDEE Calculator app, which can be downloaded for free. You must input your age, height, weight, objectives, and activity level to estimate your energy expenditure.
If you have a sedentary lifestyle, such as working from home and rarely going out, you should select Sedentary as your activity level. This was my activity level (a downside of working from home) before embarking on my weight loss journey. Subsequently, I began walking around 10,000 to 12,000 steps daily, elevating my activity level to Moderate Activity.
Upon inputting all the necessary information, click on Calculate, and the app will provide you with the daily and weekly calorie requirements to maintain your weight, as well as your calorie deficit targets for weight loss.
Download: TDEE Calculator for Android | iOS (Free)
2 MyFitnessPal
MyFitnessPal is an essential tool for achieving my weight loss goals. It enables me to accurately monitor my food intake, ensuring that I stay within the recommended 2,200 calorie limit per day as advised by the TDEE Calculator. I find it helpful to record all my meals on the app and even carry a portable weighing scale to input precise data.
While the basic version of MyFitnessPal is free to use, I opted for a subscription to access additional features such as Meal Scan and Barcode Scanner, which simplify the tracking process. Despite the added cost of the premium subscription, I find it worthwhile as it allows me to monitor my daily food consumption effectively. By aiming for around 600 calories per meal, I can easily reach my target of 1,800 calories per day without feeling hungry before bedtime. Download: MyFitnessPal for Android | iOS (Free, subscription available)
3 Zepp Life
Smartwatches and smart scales are excellent tools for monitoring your daily activity levels. They prove to be advantageous, especially if you frequently adjust your activity to meet your calorie goals. Prior to embarking on my fitness journey, I made it a habit to use the Xiaomi Smart Band 7 daily, which seamlessly synced with the Zepp Life app. Consequently, I continued utilizing it to guarantee that I achieved a minimum of 10,000 steps each day.
In addition, I purchased the Xiaomi Mi Body Composition Scale to ensure that my progress stayed on course. This was particularly helpful as I could conveniently track my weight using the Zepp Life app. In case Xiaomi's smart scale is not available in your area, you may want to consider exploring the Withings Body Smart Scale, which we have thoroughly reviewed.
It is worth noting that acquiring a smart scale is not mandatory, as numerous fitness applications allow you to manually input your weight. Alternatively, you could utilize Google Sheets to establish your personalized tracker.
For accurate results, weigh yourself in the morning (or upon waking up, if you tend to stay up late) after emptying your bowels or urinating. This ensures that you solely measure your body weight. Furthermore, refrain from consuming food or beverages to prevent them from affecting the reading on the scale.
Download: Zepp Life for Android | iOS (Free, subscription available)
4 Samsung Health
I find the features of Samsung Health that can be used with Samsung's smartwatches to be quite impressive. One of the things I appreciate is being able to monitor my stress levels and sleep quality using the watch. It's important to keep these factors in check as they can contribute to weight gain.
In addition, I have a history of high blood pressure and used to take medication for it. Now that I'm focused on losing weight, I use Samsung Health to track my blood pressure levels when I don't have access to my automatic blood pressure monitor.
However, it's important to note that the app and smartwatch should only be used as an indication of your blood pressure levels and not as medical devices. It's crucial to consult with your physician before making any changes to your medication regimen.
I utilize the Strong app to monitor my workout progress. While a calorie deficit and a slight increase in physical activity are sufficient for weight loss, I also aim to enhance my physical appearance, prompting me to engage in exercise routines.
Although I have a set routine, my trainer emphasized the importance of progressive overload in muscle building. This involves gradually increasing the weights or reps during workouts to ensure continuous strength improvement and muscle growth.
The Strong app enables me to keep track of my exercises, including the routines completed each week, the number of reps and sets performed, and the weights utilized. While the app offers a premium subscription at $4.99 per month or $29.99 annually, I opt for the free version as it meets my requirements.
For dedicated bodybuilders, investing in the premium subscription is advisable, as it provides valuable analytics and insights to enhance form and fitness progress. Download: Strong for Android | iOS (Free, subscription available)
I commenced my weight loss venture in January 2024, when I was 207 pounds. As per Mayo Clinic, weight loss involves burning more calories than you consume. Therefore, in order to shed pounds, I had to determine the number of calories required for a day and consume less than that.
MyFitnessPal is an essential tool for achieving my weight loss goals. It enables me to accurately monitor my food intake, ensuring that I stay within the recommended 2,200 calorie limit per day as advised by the TDEE Calculator. I find it helpful to record all my meals on the app and even carry a portable weighing scale to input precise data.
I utilize the Strong app to monitor my workout progress. While a calorie deficit and a slight increase in physical activity are sufficient for weight loss, I also aim to enhance my physical appearance, prompting me to engage in exercise routines.
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