Each year the American College of Sports Medicine (ACSM) surveys health and fitness professionals to identify exercise trends for the upcoming year. The 2020 report was published last month, and the biggest fitness trend for the upcoming year is wearable fitness technology. From activity trackers to heart rate monitors to devices that do both and more, the newest “wearables” are sophisticated tools for recording your steps per day, distance you run, and calories you burn.
But using these devices to help you get fit, lose weight, or otherwise improve your health requires that you use that information wisely. This is the topic of my Health & Fitness column in the Aiken Standard this week.
This is especially true when it comes to losing weight. Thanks to a host of wearable devices and mobile apps, counting calories has never been easier. This matters because losing weight almost always means cutting the calories that you eat and increasing the calories that you burn. This concept of “eat less, move more” is the foundation of nearly every effective weight loss program and explains why some diets and exercise programs seem to work better than others, at least for some people.
Modern wearable devices and mobile apps allow you to track your weight, what you eat, and your activity fairly accurately. Many apps can measure the intensity of exercise by using the GPS and accelerometer features of your phone itself and some include heart rate to make the estimates even more precise. Using this technology, you can count steps, measure how many miles you walk or run, and estimate how many calories you burn.
Other apps can help you track what you eat. Whether you are counting calories or concerned about the amount of protein you are eating, diet analysis apps can show you what you are really eating. Most require you to enter the foods you eat and the app calculates calories, nutrients, sugar, salt, and water intake based on standard databases. In order to get accurate results, it is important to estimate portion sizes accurately, something that is challenging even for experts. That said, these apps can be useful for tracking what you eat to help you learn about your eating patterns to develop healthier habits or meet specific goals, such as eliminating added sugar from your diet.
Activity trackers and exercise apps are especially popular for improving fitness and promoting weight loss. Both the physical activity that you do throughout the day and dedicated exercise are important for good health, physical fitness, and weight control. This technology can help you know what to do, when to do it, and how much you did at the end of the day.
While these tools can be helpful, it is important to emphasize the importance of developing healthy habits in order to improve fitness, lose weight, or keep it off. A focus on “micromanaging” steps or calories may cause you to lose sight of the “big picture” changes you want to make. For example, you should strive to be as active as you can throughout the day, even if you have already met your step or calorie goal.
Keep in mind that there are very few people who fail to meet their fitness or weight loss goal because they didn’t have the latest activity tracker or fitness app. Real success comes from making lifestyle changes to incorporate healthy eating and activity habits that you can maintain without constant reminders. While technology can help you make those changes, it does not replace the dedication needed to develop lasting eating and activity habits to promote good health. Finally, make sure to pick the device that meets your needs… and your budget, as they can get expensive!