losing weight

Does an Apple Watch help you lose weight?

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What do devices, like Apple Watch and FitBit actually do? Will they give you motivation to lose weight? Will they help you keep it off?

Let’s start with what they can track. The list is pretty impressive:

  • Activity (calories burned, steps taken)
  • Heart rate (intensity of exercise, resting heart rate, HRV)
  • Sleep (deep, REM, light, wake time, blood oxygen levels)
  • Personal metrics (resting metabolic rate, skin temperature, blood glucose levels, levels of strain and recovery)

But how does all of this affect your results? And how can you use it for motivation to lose weight?

Wearables are helpful for setting up your plan. Tracking your progress. Making decisions about when to change your plan. Let you know when you can push harder. Or when you need to pull back.

Sounds great. What’s the drawback?

They don’t make you follow through. And depending on how you interpret the data, can demotivate you and set the stage for a backslide.

You might selectively track data that doesn’t challenge you or move you forward. The numbers can become meaningless. Or a constant reminder that you’re not doing what you’re supposed to do.  

So what’s the difference between your Apple Watch or Fitbit helping you with the motivation to lose weight versus feeling like a nagging mother-in-law who thinks you’ll never be good enough for her baby?

The difference is your mindset. Why you decide to wear it. How you choose to think about the numbers. Intentionally viewing the data to motivate you. To provide the feedback you need to keep going. 

Another important note: The calorie burning info from wearables is inaccurate and incomplete. Even so, they provide a consistent measurement to use as a barometer for improvement. But don’t expect to measure calories in and calories out with any degree of success – I actually recommend NOT counting calories.

motivation to lose weight
Photo by Blocks Fletcher on Unsplash

Which wearable you use is less important than using it the right way. As data to inform your future decisions. Not to lament what you didn’t do.

Set yourself up for success. When you create your plan, use your wearable to get a baseline (i.e., look at what you want to track and then measure where you are right now). Don’t make the mistake of jumping right into setting goals and tracking info without a true look at your current habits. That can lead to your desire outstripping your capacity.

Then set your goal and track the info. If you use the data correctly, it can help you follow through consistently. That’s how your wearable becomes motivation to lose weight.

Why is weight loss a dirty word?

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Have you noticed the message that it’s not okay to want to lose weight? We went from fat shaming (which is NOT acceptable) to shaming those who want to lose weight? What on earth?!

I’m embarrassed to admit I was part of the problem.

I even told a potential client I wasn’t interested in helping her with a goal of slimming her belly, as though it wasn’t a worthy-enough ambition. Ugh!

There’s merit to the attitude of getting healthy to lose weight v. losing weight to get healthy. Constantly thinking about “good” foods and “bad” foods is unproductive; lamenting an increase in the scale works against you. 

We need to tune into our bodies. Appreciate them. Not pick them apart. 

want to lose weight

And do not think life will be better when you lose weight. Or worse, think that YOU will be better when you lose weight. You are worthy and amazing as you are now. 

But for someone to pretend that health is the only objective if it isn’t, is self-deception.  

And it’s harder to follow through consistently. Think about it. Half-heartedly pursuing health, pretending weight loss isn’t important, while wishing you could just fit into those slacks in the back of your closet…it’s an exhausting mental tug-of-war. 

That’s when I realized I needed to be honest with myself and help my clients do the same. 

It’s okay to want to look hot in a dress!

And feel confident taking pictures. 

And easily slide into that favorite pair of jeans.

No matter your age, if you want to lose weight, claim it. All of it. Imagine what’s possible for you and go for it. Full out. Improve your blood sugars; get off meds; be active with the grandkids; have a hot & steamy relationship with your sweetie; get back to hiking, kayaking, whatever you want to do. And have the body you want. 

I call it being a Healthy Hottie. 

What will you call it?

Have you tried losing weight without trying?

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I bet your “scam” radar just skyrocketed, but hear me out. Losing weight without trying isn’t that crazy. 

I did it in 2019 by asking “What’s possible for my health and body this year? How can I take better care of myself?” Weight loss was a byproduct.

Try it. 

What’s possible for your weight and body  in 2023?

Do NOT base your answer on your past. Your past only equals your future when you let it. 

It’s hard to believe you can do something you haven’t done before. My clients always start out in some form of disbelief:

Jennifer K. felt like a “plump old lady”, hated exercise and ate when she was bored. Today, she’s 3 sizes down for 3 years and counting.

“I hate exercise and I love sugar,” said Chris C. who went from an XL to M, and now enjoys exercise and veggies, still leaving room for sweets 😊.

At 62, MIke V. couldn’t keep up with the outdoor sportsman lifestyle he loved. But after losing more than 40 lbs. he feels alive, “living the life I want.” At his last checkup, the doctor said they have nothing left to talk about! 😉

These clients didn’t use willpower. They changed what they believed was possible. One small step at a time.

Photo by Chang Ye on Unsplash

I challenge you to do it, too. Ask and answer these three questions:

  1. What do I really want for my health and body?
  2. What do I think about my body and my ability to achieve my goal?
  3. What’s the most helpful thought I believe about my body and my capabilities?

#3 is key. Don’t keep repeating something that your brain thinks is B.S. Try something that feels less negative, more neutral:

  1. Exercise isn’t my favorite thing (instead of “I hate exercise”)
  2. My past doesn’t have to equal my future (Instead of “I’ve never been able to do it/keep it off before)
  3. Maybe my body can change (Instead of “this is just how it is”)
  4. I have a body (Instead of picking apart everything you don’t like about it)
  5. Sugar isn’t the only thing I like  (instead of “I love sugar!”)

Start here. Don’t obsess about what you should and shouldn’t eat or push yourself to do exercise you hate. Losing weight without trying comes with consistent follow-through of healthy habits you genuinely enjoy. And that requires a rewire of your brain.  

Decide that this is your year to have the health and body you want. 

You don’t have to end up “back here” again. The actions are easy. You know what to do. Now manage your mind to get it done.

8 Quick & Easy Ways to Kickstart Feeling Better and Getting Fit.

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