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There are several reasons one might consider a fitness tracker or calorie counter watch for helping lose weight or improve their fitness.
They take the guesswork out of metrics, so you get an accurate reading of metrics like heart rate or calories burned on your wrist.
The fitness trackers themselves can be a source of motivation, and help set reminders or goals for you to achieve.
By actually showing you measurements of your activity on the touchscreen like steps taken, fitness trackers help maintain activity and encourage fitness habits, which are the keys for fitness and weight loss in the long run.
A 2020 study found that fitness trackers really do encourage adherence to being active, which in turn helps weight loss.
So, it’s reasonable to say that fitness trackers can help lose weight, by encouraging activity and overall health and fitness habits.
How Accurate Are Fitness Trackers?
Skeptics may always roll their eyes, but modern fitness trackers and smartwatches are quite good at what they do.
In studies as far back as 2015, clinical scientists have found fitness tracking devices to be reasonably accurate at worst, while the best fitness trackers then were extremely accurate.
Technology progresses in lightyears, and fitness trackers have only gotten better since then. Now scientists have enough confidence in wearable activity tracker watches from Samsung or the Fitbit, that they are used in place of regular heart rate monitors to gather data and activity trackings for clinical trials.
If they are accurate enough for scientific studies, they should be more than capable of accurately measuring your activity data.
Improve Your Sleep
It may seem hard to believe, but good sleep has been linked to weight loss. In sleep monitor studies, bad-quality or too little sleep can disrupt your metabolism, leading you to crave junk foods or eat more often, according to the Mayo Clinic. Too little sleep also triggers the release of cortisol, which contributes to weight gain and slows down weight loss. Plus, if you’re tired, you’ll probably be too fatigued to stay active and exercise.
By tracking your amount of sleep and counting calories, the Atria 2.0's sleep tracker can help encourage good sleeping habits to keep your metabolism in check for weight loss and show if a lack of sleep might be hindering your weight loss journey.
Counting Steps
Sticking with any program is the key to weight loss, and studies have found that pedometers and other step counters can encourage activity and reaching goals, and health and fitness habits.
Reaching step goals alone won’t contribute greatly to weight loss and calories burned, but the activity habits you build in the long run will.
Guided Breathing and Stress Management
Mental health awareness is gaining traction, especially in the wake of COVID-19. Poor mental health can raise cortisol levels, which can then induce weight gain in the long term.
Guided breathing has emerged as a way to counteract stress and thereby improve mental health.
Evidence shows that regular guided breathing interventions do significantly reduce stress and cortisol levels. By providing access to meditations and guided breathing exercises, the Atria 2.0 helps keep you at a mental health optimal for weight loss.
IP68 Water Resistant
The Atria 2.0’s IP68 rating can handle full immersion in water up to 1.5 meters for 30 minutes. This means there are more options for you to pursue your weight loss journey.
Sweat from exercise won’t faze it. And even if it’s raining, there’s no excuse not to stay active with the Atria 2.0 You can even go swimming with it, the ultimate exercise for calorie burn.
17+ Sports Modes
Whichever way you try to stay active, the Atria 2.0 can reliably track your performance. By providing metrics about your heart rate, calories burned, and body temperature, you can see how effective your workout is in real-time.
How Many Calories Do You Need To Cut To Lose Weight?
To lose weight, you must burn more calories than you take in. This forces your body to use some of the calories it has stored.
You can cut these calories by exercising more or eating less calories. But what number of calories should you be shooting for?
According to the Mayo Clinic, about 500 calories is a good number. One pound equals 3500 calories, so by cutting 500 calories per day you can expect to lose about a pound a week.
There a wide range of exercises and cardio that can be done daily to burn this amount in 30 to 60 minutes. So set a goal of 500 fewer calories per day, and watch the results subtract from your scale.
Why Your Basal Metabolic Rate Matters
Even without exercise, your body still needs to burn calories to survive. Your heart pumps blood, your brain is thinking, your lungs are breathing—these all take energy.
The energy expenditure of your body at rest is called your basal metabolic rate (BMR). People with a higher BMR can simply burn more calories doing nothing.
Muscle is one of the most metabolically active tissues, which is why people who are very fit or have lots of muscle mass often have higher BMRs. Having a higher BMR means you can burn calories faster, so it’s an important metric to track when planning to diet for weight loss.
Finding Your Basal Metabolic Rate
Your basal metabolic rate is calculated with several variables, including weight, height, sex, blood pressure, and more; it fluctuates with fitness level, activity, and age, and can be improved with activity and diet.
The FitTrack app saves you the guesswork and math by computing 17 different health metrics to give you the most accurate BMR possible. In particular, it considers your muscle mass and body water content (a lot of which is in your muscles).
Remember how we said muscle is one of the active tissues? Calculating BMR using muscle mass is one of the most accurate ways to do it, why is why FitTrack's algorithm is remarkably accurate for finding calories burned at rest, your BMR.
What If You Don't Lose Weight With Your Fitness Tracker
As we said, fitness tracker wristbands and calorie counting watches don’t lose the weight for you. They can show you your activity and help you set and reach your goals, but ultimately it’s on you to stay active and burn those calories.
Here a few little ways to incorporate more activity into your day, which add up over time to lost weight.
Add More Walking To Your Day
Sources suggest you only need to add 30 minutes of brisk walking to your day to lose weight, provided your diet is in check.
Not only can walking burn almost 200 calories in 30 minutes, but it can be great for your mental health, concentration, and your mood. So go for a walk on your lunch break or find an excuse to settle your blood pressure with a walk a scenic path where you live.
More Stairs
There’s a reason you see athletes running up the stairs of stadiums in the movies. You may have to climb several flights to reap the benefits, but there are many.
Stairs involve more muscles than walking on a level surface, so they burn more calories with the same step count. For that same reason, your heart must work harder, and also gets a boost from stairs.
Because you’re putting weight on your lower body, climbing stairs also strengthens the joints and bones in your legs.
Reduce Calories by 100
Some foods can pack in hundreds of calories in a very small serving. For example, 1 tablespoon of peanut butter can have 100 calories! Reducing or eliminating certain foods in your diet can go a long way to helping with weight loss.
You may be surprised at how just a little amount of some foods can pack in calories, and replenishing the ones you worked hard to burn. Do a little research to find foods with the best calorie levels for your goals.
Get a Dog
Even without a fitness tracker, an energetic dog can keep you active. If you have the means and are willing, adopting a dog can give a needy one a great home, and give you a great reason to get those steps in.
Between taking them walking and chasing after them while playing fetch with the family, it’s a great way to bond and get exercise for everyone.
Exercise While Watching TV
You indeed burn calories while sitting and watching TV, thanks to your BMR. But you can burn more with a little exercise while watching your favorite show, or even just on commercial breaks.
There are several lists of little exercises online, so there’s bound to be a way to burn those calories while watching your favorite flicks.
Recruit Your Friends
Get some friends in the mix and sign up for a fitness class, go biking, or Zumba group, or just commit to a regular activity or sport you can play together.
This helps you hold each other accountable for keeping active and can also double as social time.
