Connected watches: how to use them to lose weight?

A review of studies from the Stanford School of Medicine concluded that in almost 75% of cases, those who track their data (calories consumed, physical activity, etc.) through a connected matter lose more weight than those who do not or less. Advice from our experts to better understand this connected matter.

Fitness watch: define your profile

A connected watch always paired with a smartphone app from the same brand (Withings Health Mate, Samsung Health, Fitbit, Apple Watch, etc.). Install the app on your phone and follow the instructions to sync it. If your smartphone is not compatible, you can download the software on your computer. Enter some information to define your profile: age, height, weight, gender…

The watch records for several days your heart frequency (HR) of the pulse to take an average and give a more accurate estimate of your metabolism or your maximum HR to support you in the long term of your weight loss goal.

The case of connected scales

If you have a connected scale, you can pair it with the app and your weight will be recorded automatically. Otherwise, enter it manually every time you weigh yourself on your scale. “A weekly assessment is enough to follow its evolution, and more in the middle of the week than at the end of the week”, recommends Corinne Fernandez, dietician.

Set the right weight goal

Enter this goal in the app, then select a time to achieve it. Some watches indicate “difficulty” by a color code, to help you choose a goal realistic and strong. Consider losing 500g to 1kg per week is a reasonable goal for lasting results. A connected scale will help you better track your weight loss.

The watch encourages you every time you reach the middle stage. “If you want to lose weight, you need to have goals and deadlines. This regular motivation is more motivating than the distant hope of the next appointment with the nutritionist,” said Dr. Xavier Jacobs, nutritionist.

Activate and configure the pedometer

The pedometer calculates the number of steps done every day, encourages you to move more, to gradually become less sedentary and to increase your energy costs. Most watches estimate the number of steps and distance covered using GPS and your height. In some (including Fitbit), you can set the length of your step for a more accurate analysis. The setting is done by walking exercise of about twenty minutes.

Set yourself a realistic goal. “Wanting to quickly reach 10,000 steps a day, if you only walk a little, is too big and above all dangerous to make you weak”, explains Corinne Fernandez. You need to create a personal goal before you can effectively use your connected object. Does your watch say you take 2,000 steps a day? Aim for 4,000 in one to two weeks, and when it fits your habits, go to 5,000, and so on.

You will receive messages every time you reach your daily goal, or encouragement to move a little more.

Use a heart rate monitor during your weight training session at the gym

The latest generation of connected watches measures your heart rate (HR) on the wrist at all times. This allows you to do neither too much nor too little and to burn calories without exhausting yourself. “During the session, the ideal is to stay between 110 and 150 beats per minute (bpm) approximately, because this is the aerobic zone, which is favorable for destocking fat, while having enough oxygenating the muscles”, Dr Jacobs introduced. When you press “start a sports session”, your watch will display a color code to indicate which HR zone you are in: depending on the model, aim for the “aerobic” zones, the “cardio” and “fat elimination” zones “, or the “moderate” and “difficult” zones.

Also try during the session to change this number with peaks of intensity (while staying in the aerobic zone). Instead of being at 120 bpm all the time, spend a few minutes at 140 bpm, for example. It is very effective in activating metabolism and losing weight.

Look at your dashboard once a day, nothing more

You can see the calories burned, the number of steps, your physical activity report for the day, your weight curve, and more. Seeing the results displayed in a graph brings a certain satisfaction and helps to stay motivated over time.

On the other hand, there is no point in consulting the watch or the app several times a day. “Like weighing, it can cause anxiety or even anxiety if it’s too frequent, especially for people who tend to have obsessive and perfectionist behaviors,” said Corinne Fernandez. No need to stick your nose into it, because the watch records everything. Instead, look at your balance at the end of the day.

Check that your basal metabolic rate does not drop

“After a few weeks of dieting, if you eat less, the body will get used to it … and burn fewer calories at rest: our basic metabolism is reduced,” recalls Dr. Jacobs.

On your dashboard, see “Primary metabolism”, estimated according to your age, your weight and your HR. If this number starts to drop, for example from 1,400 kcal/day to 1,300 kcal/day, it is because you need to move a little more: this is the only way to increase it to continue losing weight over time at the time. Take more daily steps and/or exercise.

eat what you need

“You must not eat less than your basal metabolic rate in order not to take protein and muscle reserves”, remembers Dr. Jacobs. For example, don’t settle for 1,300 kcal/d if your basal metabolic rate is 1,500 kcal.

Pay attention to your sleep analysis

“This is a fair reason for diets, especially after 45: if you don’t don’t sleep well, it slows down weight loss,” recalls Dr. Jacobs. Most watches offer a sleep analysis. You can check the balance in the morning when you wake up or take stock once a week; again, this should not become an obsession.

If the duration or quality of sleep is not enough, take into account the advice provided by the bedtime watch, night screens, sleep environment … It is based on the principles of rhythmic hygiene validated by professionals in sleep.

Use relaxation tools

Don’t hesitate to launch a meditation session or join the heart offered by using your watch if you feel stressed or if you have a strong desire to “crack” and snack because you are sad you or angry: these stress and emotion management tools have been proven to control food intake.

Our pick of the best connected watches to help you lose weight

Fitbit Versa 3

Very complete, with the possibility of recording the food eaten, videos of health and on cardio, cardiac coherence sessions… The Premium version (€8.99/month) offers meditation with Calm and challenges with friends to motivate yourself. It costs €169.95 for this connected watch model.

Huawei WatchFit

12 strength training sessions offered directly on the watch, with, among other things, work exercises to combine physical activity in his daily life. The watch clearly shows the aerobic zone during sports. Very light, only 21 g. It costs €99.99 for this connected watch model.

Apple Watch SE

Apple’s watch series looks at activity rings that encourage staying active. They also make it possible to calculate various health data such as blood oxygen levels. The new Fitness+ program (€9.99/month) offers videos with coaches. Your heart rate data is displayed directly on the video. It costs 299 € for this connected watch model.

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