Home Smartphone Health 2.0: Drop pounds healthily with health trackers and apps

Health 2.0: Drop pounds healthily with health trackers and apps


For my part, all these merchandise occur to be simply particular person items of the puzzle that type a bigger image. And on this article, we try at serving to you remedy this puzzle as we check out how all of the totally different segments interlock and how one can enhance your health with the assistance of apps and devices.

2020 was a 12 months that turned our way of life the wrong way up utterly. For many people, that features our health regime.

Earlier than it, there it’s; a small fold of fats right here, a tightening of your garments. Then there’s the lethargy. My motivation to run, for instance, has diminished over the previous 12 months, after which in some unspecified time in the future in time, my weight loss plan crumbled, too.

As a substitute of suiting up in my train gear frequently, I discovered make actually good pizza at dwelling (thanks for the kilos, Vito Iacopelli). Within the absence of going out choices, three pizza evenings every week are inclined to pile on the kilos shortly!NextPit das grosse fressen

The large eats: In 2020, I cooked/baked/grilled greater than I did sport. That ought to change in 2021 / © NextPit

As essential nearly as good meals is for the soul: For 2021, I’ve determined to whip my physique again into higher form. You possibly can learn extra about my private undertaking on the finish of the article. Within the following segments, I wish to undergo an important health elements first.

There are many books that might shed extra detailed details about every sub-section, so the restricted quantity of house right here might be rigorously used to stipulate all the related elements.

Hi there Evolution: How can I reduce weight (shortly)?

  1. The calorie stability: calorie consumption and calorie consumption
    1. Calorie counting is essential: The way it works
    2. Estimated energy burned: Health tracker & others
  2. Sporting actions as the primary calorie burner
  3. Sports activities for higher well being
  4. NextFit: Come alongside for the journey!

1. Quick weight reduction? Maintain on, buddy, evolution is a ache

Evolution is in charge for the truth that we will not simply oxidize our extra fats whereas reclining on a settee and shovelling quick meals down our throats all day lengthy. It’s because our physique is a machine that has been perfected through evolution. Survival is our secondary objective that’s solely outweighed by profitable copy, and till the age of the grocery store, meals shortages had been the best menace to humanity for hundreds of years.

Due to this fact, any extra power is meticulously saved as fats for instances of disaster. On account of their genetic heritage, every individual has totally different tendencies as to the place and, above all, how a lot fats is saved within the physique. Your ancestors needed to combat arduous to outlive? Too unhealthy for you, as a result of your physique will most likely be more practical at hoarding fats. 

Aerial view of Nauru
Not-so-fun-fact: Centuries of meals scarcity met with the sudden wealth from chook droppings resulted in Nauru having the world’s highest diabetes charge / © Atmospheric Radiation Measurement Program

Along with genetic predisposition, your metabolic coaching additionally performs an essential function. For instance, those that purposely starve themselves in crash diets prepare their metabolism to hoard much more energy within the type of fats. You possibly can learn what this has to do with the yo-yo impact under.

Your physique weight: Consumption and consumption

No matter your genetic make-up, the essential thought for weight reduction and acquire is definitely quite simple: for those who eat greater than you burn, you’ll acquire weight – and it additionally works the opposite method spherical the place logically, you’ll reduce weight. Sure, there are tons of developments like “run out of carbs after 6pm”, intermittent fasting, low-carb, high-fat diets, or some insane Gwyneth Paltrow fad. A few of these are ineffective at finest, whereas different measures really push your metabolism in a special route in the long run or would possibly show you how to develop usually more healthy consuming habits that may subsequently show you how to reduce weight.

From my expertise, nonetheless, the leverage is way higher in case your physique regards itself as a closed bodily system, and the input-output precept applies right here. The very first step is to get to know your calorie consumption (enter) and your consumption (output).

Enter: Counting energy is de facto annoying

Sure, maintaining a file of all of your meals and drinks is as attention-grabbing as watching paint dry. Nonetheless, doing so frequently would offer you a particularly useful place to start with. There are additionally quite a few apps that simplify this endeavor by a mile. As a substitute of typing within the calorie content material, fats, and different particulars out of your sandwich, you possibly can, for instance, merely use Fatsecret to scan the barcode on the packaging and have your lunch famous. What’s higher is that this: for those who sustain with the vitamin monitoring for a couple of weeks, you’ll shortly develop an excellent feeling about your individual weight loss plan – and to study to hearken to your physique on the similar time.

apple scan fatsecret
Fatsecret can be used to take images of meals to find out the calorie content material. / © NextPit

Along with noting down the pure power provide consumed in kilocalories, most apps additionally file the macronutrients that make up the quantity of power provided. The macronutrients comprise fats, protein, and carbohydrates which are typically generally known as “carbs”. That is unhealthy information for individuals who love their drinks and take a nightcap each single day: alcohol can also be one of many macronutrients that comprise lots of energy. Two shot glasses of absinthe are roughly equal to a single shot glass of olive oil. Scrumptious.

Macronutrients as compared

4 kcal/g4 kcal/g9 kcal/g7 kcal/g

Whether or not you’re of the low-carb or high-carb persuasion: There are innumerable philosophies on the market as to how the provided power must be ideally constructed up from macronutrients. Though the composition has no affect in any respect, or a secondary affect at finest, on weight acquire or loss, relying on the supply of data, it nonetheless performs a job for the physique. For instance, I really feel drained on a regular basis with low-carb diets as a result of my physique lacks the available supply of power within the type of carbohydrates. Having the unsuitable meals on the unsuitable time can also be disastrous as one would enhance the probability of overeating. 

I at all times lived by the code of a macronutrient ratio between 60:20:20 and 80:10:10, based mostly on carbohydrates to proteins to fat as a proportion of power sources. In case you monitor your weight loss plan for some time, you possibly can see the distribution of macronutrients within the app and study what works finest for you. 

For my part, the most effective app for counting energy is Cronometer. With this app, other than the macronutrients talked about above, it’s also possible to monitor micronutrients, i.e. nutritional vitamins and others. Within the following article you’ll learn a extra detailed comparability between in style calorie counter apps:

Our favorite calorie counting apps

AppTransient descriptionHyperlink
CronometerCronometer not solely tracks macronutrients however micronutrients as nicely. Even when the database didn’t acknowledge Nutella in our evaluation, it nonetheless has the overwhelming majority of meals saved in its database. What additionally works nice: Cronometer additionally comes with a browser model in an effort to conveniently verify in your weight loss plan historical past on the big show. The professional capabilities corresponding to meal images and detailed analyzes value a very good €30 yearly.



FDDB ExtenderThe Meals Database is a huge among the many databases for meals, vitamin, and others, and with the FDDB Extender it comes within the type of an app in your smartphone. The vary of capabilities is similar to that of Cronometer. A number of extra capabilities corresponding to targets for macronutrients will set you again by €1.67 every month. The app can be linked to Google Match, Samsung Well being, Fitbit, or Garmin Join.



As a result of lack of house on this article, here’s a aspect notice: other than macronutrients, there are nonetheless lots of issues to contemplate when it comes to vitamin. “Quick carbohydrates” are (largely) worse than “sluggish carbs” (key phrase: glycemic index), there are good and unhealthy fat (key phrase: saturated/unsaturated), and there are additionally monumental variations in protein (key phrase: worth). For instance, oatmeal (sluggish carbs) is filling for a lot longer than white toast (quick carbs), which makes it simpler to devour a lesser quantity. There’s a particularly great amount of literature on this, and I’m positive you’ll shortly discover what you’re in search of at a trusted bookstore or in related boards. 

Output: That is the way you estimate calorie consumption

After you’ve decided the enter, it’s time to try the output. That is made up of two components: the so-called basal metabolic charge and the efficiency metabolic charge. The basal metabolic charge quantifies how a lot power you employ in on a regular basis actions to oxidize – with out sports activities or the vacation excursions which have been cancelled because of the coronavirus. There are easy guidelines of thumb and calculators for the basal metabolic charge, the place lots of these are from health consultants. 

Lastly, the power turnover quantifies your complete vary of calorie use from kneading pizza dough endlessly to HIIT sports activities. Health trackers are of nice assist in figuring out efficiency expenditure. They file your day by day actions and coronary heart charge and might thus estimate your lively calorie consumption moderately nicely. You possibly can learn extra about calorie consumption right here:

Health tracker: A few examples

GadgetTransient DescriptionValue/Hyperlink

Honor Band 5 (Overview)

The Honor Band sequence is extraordinarily reasonably priced. For simply €35 euros, this sequence of health trackers that see an up to date launch annually will file your sleep sample, coronary heart charge, and even oxygen saturation within the blood. The battery life is great, lasting for round every week per full cost. Utilized in tandem with Huawei Well being (a smartphone app), there are detailed studies to discuss with and a bunch of coaching plans that will help you get began.Approx. €35
Garmin Venu (Overview)A big coloration show, built-in GPS, and the flexibility to hyperlink cadence sensors for the bike, coronary heart charge belts for the chest and plenty of different gadgets to the watch make the Garmin Venu (and many of the present Garmin watches) actually appropriate for bold athletes. The app is nicely executed with a beneficiant vary of coaching plans to select from.Approx. €330

Yow will discover out extra concerning the numerous health trackers and smartwatches obtainable for monitoring your calorie consumption within the linked articles under. In case you do not need to purchase any extra {hardware}, step counter apps can even assist – permitting you to make use of them to estimate your power consumption with the assistance of your smartphone. Nonetheless, because of the lack of pulse measurement, sporting actions can’t be exactly recorded.

Sporting actions as the primary calorie burner

In case you now know your calorie enter and consumption, then it shouldn’t be too tough to determine whether or not the result’s weight acquire or loss. In follow, that is sadly not that simple, because the physique is a particularly advanced system and the values ​​for calorie consumption are solely estimates at finest. Nonetheless, you possibly can enhance the accuracy charge: file your weight for a couple of weeks; both with analogue scales and a pen or take the extra handy route with sensible scales that features a smartphone app. If there are inconsistencies, you’ll have to alter your basal metabolic charge, which was decided utilizing a rule of thumb.

Or you possibly can lastly cease smuggling all these chocolate bars previous the calorie counter. 

While you acquire or reduce weight, there’s additionally one other variable: How a lot sporting actions do you do – and the way careworn is your physique? That is the place the aforementioned evolution comes into play once more. In evolutionary phrases, muscular tissues are a luxurious in your physique. When at relaxation, they devour lots of worthwhile power and are subsequently damaged down when they don’t seem to be completely needed for survival, i.e. are always in use.

This is applicable particularly to calorie deficit: If you don’t do contain your self actively in any sports activities with a damaging calorie stability, your physique panics and makes use of not solely the fats reserves but additionally your muscular tissues as a supply of power for its power reserves. As a result of muscular tissues themselves additionally want power and having them make survival much more tough throughout a protracted famine. From an evolutionary standpoint, it’s higher in your physique to carry on to fats.

google fit
With the Match app, Google tries to mix knowledge from totally different sources. Sadly, as a result of a scarcity of assist from all suppliers, this doesn’t at all times work so nicely. / © NextPit

In case you comply with your consuming sample that’s just like the one earlier than you launched into a non-sporting crash weight loss plan, the physique, which has been relieved of many muscular tissues, may have a decrease basal metabolic charge than earlier than. With the same old power provide being consumed and nonetheless with none extra train, you’ll acquire weight once more by leaps and bounds – and this time it might be primarily fats. In any case, the following famine may be simply across the nook. This dangerous swaying of weight is called the yo-yo impact.

If, alternatively, you train vigorously whereas on a calorie deficit, your physique considers the muscular tissues to be essential for survival – and tends to entry your fats reserves extra incessantly for its power provide. Likewise, with extra energy plus train, you’ll construct extra muscle than fats. In conventional bodybuilding, for instance, many athletes alternate so-called “bulk” and “reduce phases”, wherein muscular tissues are first constructed up in extra, after which the calorie deficit that has been added in the midst of that is skilled off once more. 

Physique fats scales: Two examples

GadgetTransient DescriptionValue/Hyperlink
Withings Physique+The Withings Physique+ connects to your own home Wi-Fi community. To be able to file your values ​​for physique fats, muscle mass, bone masks, water share, and so forth., all you need to do is to face on the scales – the remainder might be performed mechanically. You’ll then discover the information processed and displayed within the app. Most physique fats scales supply the same vary of capabilities.Approx. €100

Tanita BC-545N

Extra advanced physique fats scales just like the Tanita BC-545N additionally supply the potential for measuring the tissue composition of the higher physique because of a detachable handpiece – so extra exact statements concerning the precise physique fats share, muscle mass, and so forth. are potential.Approx. €200

The appropriate sport is greater than only a calorie burner!

After all, it’s nice to make use of train to extend calorie consumption, construct muscle, and let your physique fats reserves dwindle. In any case, it contributes enormously to the quantity of normal satisfaction whenever you really feel comfy along with your look. Nonetheless, train has many extra elements to it than only a decrease physique fats share.

All types of endurance sports activities, for instance, not solely enhance calorie consumption, but additionally strengthens the cardiovascular system, decrease your resting coronary heart charge, and have a constructive impact in your blood stress. As well as, endurance sports activities normally pressure you to place your smartphone down and actually hold your thoughts free from disturbing alerts and incoming messages.

Nonetheless, most endurance sports activities solely contain the decrease half of the physique. This can be very essential for individuals who sit in entrance of their screens all day lengthy, to coach their shoulders and again muscular tissues. It would not matter whether or not you’re feeling extra comfy on the yoga mat or with full-body HIIT exercises, however holistic train, together with correct stretching, is essential. After a shoulder operation and a slipped disc, I can inform you a factor or two about it.

puma fitness app
Health apps like this one from Puma present the workout routines with well-produced movies / © NextPit

Now, this is essential: In case you begin exercising after a protracted interval of residing a sedentary way of life, observe your self carefully a couple of instances to make sure that the workout routines are carried out accurately. For instance, getting mates who’re passionate about sports activities or a private coach (they’re additionally obtainable through video name). You probably have any accidents or diseases, it’s higher to speak to your physician prematurely. It’s because exercising wrongly can lead to severe, long-term harm which defeats the entire goal of understanding within the first place.

Coaching apps: Two examples

AppTransient DescriptionHyperlink
FreeleticsFreeletics might be THE app in relation to impartial health coaching. Right here, you possibly can uncover numerous coaching plans and exercises that designate each train with nice movies which are simple to comply with. However the most effective factor about Freeletics is the group that meets in lots of locations worldwide to coach collectively. Anybody who pays (from approx. €12 month-to-month) has entry to the complete coaching program – and a web based coach at their aspect.



Body weight HealthBody weight Health doesn’t look as polished as Freeletics, Pumatrac and different comparable apps, however this Android app is totally free whereas the iOS model doesn’t comply with the subscription mannequin that’s generally imposed as we speak. There are detailed coaching plans and explanatory movies, however the dietary side is ignored and the interface does take some getting used to.



No matter you do, an important side of sports activities stays: Discover one thing that additionally, you will take pleasure in, one thing you need to do frequently. It normally takes a month or two to internalize a brand new train routine. You’ll have to maintain out for that lengthy, after which it virtually works out by itself like magic.

Now it’s our flip!

One factor could be very clear: health just isn’t a remaining objective, however a lifelong journey with many stations alongside the best way. As an example, I used to be at all times too heavy till round 2012. My most weight at the moment was round 95 kilograms at a peak of 184 cm – and no, it could be a good distance from morbid weight problems, however I most likely did not really feel it. Not within the swimming pool, and never even when strolling up a couple of flooring crammed my lungs with what felt like two kilos of tacks. 

It is now 2021 and I am lots lighter at round 80 kilograms, and above all: I really feel match. In 2019, I ran the Berlin half-marathon with none noteworthy further coaching and the day after a twelve-hour flight, I can do a dozen pull-ups relying on my coaching stage, and rather more importantly,  my physique usually appears like it’s in actually fine condition. When the diploma of satisfaction decreases, I really discover it. “Ciao pizza, hey sports activities. It is time to tweak the stability once more.”

Berlin Half-Marathon in 2019 – an image of me from one other period / © NextPit

And you’ll really feel the identical method, too! Health is a lifelong journey of trial and error. I’ve tried lots of other ways when it got here to vitamin and train; from vegan to high-protein, from yoga to plyo and pumps. I skilled three extreme accidents together with two operations. Maybe this text can shorten a couple of trials and tribulations and show you how to to easily really feel good with a match physique. 

In case you’ve fought your method via to the tip of the article, then one factor must be clear: you do not want apps or devices to reduce weight. However these helpers is usually a enormous motivator. Personally, with the ability to comply with my growth over the course of months or years was the important thing to my success. And even when analogue coaching plans with years of coaching are stacked up in my basement: It is simpler and clearer by merely utilizing an app.

For 2021, I’ve determined to get myself in actually fine condition once more, to check out numerous devices and apps and to doc the progress on NextPit. You’ll learn extra about this with us within the coming days. Keep tuned and have an awesome begin to the brand new 12 months!


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