Exercise, Nutrition and Activity: The Weight Loss Triad

Losing weight is hard. I do not need to throw on a stethoscope and a white lab coat to break that news to you. It takes discipline, motivation, dedication and a game plan.

In order to execute without guessing all over the place, you need to gather information. Armed with the proper weapons in the battle vs. the bulge, you will be able to appropriately plan both how often you workout and what you eat. You might as well call Fitdigits the forbidden tree in the Garden of Eden because we are straight dropping knowledge on all you information seekers.

We call it the Weight Loss Triad, formed via the perfect partnership between exercise, nutrition and activity. When properly utilized, you will be able to see the exact deficit between how many calories you eat and burn. For example, one pound of fat is equal to 3500 calories, meaning in order to lose an entire pound of fat you will need to burn 3500 more calories than you eat. If you want to burn a lb of fat every two weeks, that means on average you will need a caloric deficit of 250 calories a day. That is where the Triad comes in.

Exercise

Use Fitdigits to track all of your workouts. If you want the most accurate calorie count, it is essential to use a Heart Rate Monitor along with a Fitdigits Fitness Assessment. Now you will have custom heart rate zones and a Fitness level that will help get incredibly accurate caloric burn during workouts. Fitdigits also will act as the central data collecting hub for Nutrition and Activity Trackers.

Activity

Choose from one of the many Fitdigits compatible activity monitors to track your daily activity, so when you walk around the grocery store or do chores around the house, you will get credit for the steps you took and calories burned. Fitdigits is compatible with Fitbit, Jawbone, Misfit, Withings and Garmin Vivofit devices, as well as the apps that come with most iOS devices (Apple Health) or Android (Google Fit). You have quite a few options to work with, including those that are free with the phone you bought.

These trackers works great in conjunction with the workout data collected by Fitdigits. Begin by linking your Fitdigits account with your activity monitor. Now all of your Fitdigits and activity monitor calories will be collected in one spot. Don’t worry, you can wear your monitor while also recording with Fitdigits and the calories will not count twice.

Nutrition

The final piece of the equation is tracking nutrition with MyFitnessPal. MyFitnessPal takes inventory of everything you eat. Enter in your meals using MyFitnessPal’s enormous library of foods, and it will tell you how many calories you ingested. You can also set weight loss goals so that MyFitnessPal will instruct you on how many calories you can eat based on how much you are working out. If you already have linked Fitdigits to your activity tracker, then all you need to do is link your activity tracker account with MyFitnessPal.

We have found that linking Fitdigits with activity tracker, then the activity tracker with MyFitnessPal is the best way to link the three partners. If you try to link them a different way, problems will occur. For more details, read our blog post on Linking MyFitnessPal and Fitdigits.

With these three tools you are in the drivers seat when it comes to weight loss. All you need to do is turn the key, shift into drive and get started!

Click to download MyFitnessPal from the App Store

Click to download MyFitnessPal from the Google Play Store

Fitdigits- The Solution to Managing My Health

Testimonial by Fitdigits user Jean-Pierre M.

Jean-Pierre Magnan

A year or so ago, I started getting back into shape. At 5′ 8″ and 270 lbs, it was much needed indeed. I wanted to do it in a way that would help me reach realistic goals while avoiding injury. I decided going to spinning classes where I quickly discovered that I needed to track my training sessions in order to view make sure I did not go over the top and risk hurting myself. I searched long and hard before I found Fitdigits. Other apps offered different solutions but Fitdigits seemed to best meet my personal needs.

I use my Fitdigits every time I train or go on a bicycle run or walking. My chest strap, my foot pod and my speed/cadence bike sensor all pair effortlessly with my Fitdigits. They let me get important data on how I train. I can also compare how my body is reacting to effort. Let’s just say that seeing the results of my first spinning classes compared to those I attended this week, is almost frightening. I can now really appreciate all the effort I put into training. My heart is much stronger than before, my blood pressure is perfect and my weight is slowly going down. All these metrics are also tracked by my Fitdigits so when I go see my doctor, I bring my iPhone or my iPad and show her where I’m at with my goals! She loves it. She talked about getting it for herself!

This app is universal so it works on your iPod Touch, iPhone and iPad. You sync your data to the cloud and then retrieve it on another iDevice. When spinning at the gym, I bring my iPhone but if I train on my spinning bike at home, I prefer to use my iPad. Same thing if I decide to use my wife’s treadmill. I always input my blood pressure on the device I have at hand but with the cloud syncing, you press the magic button and voilà. All my data is instantly available on all my iDevices.

But what makes the Fitdigits app stand out among all the other apps out there is the quality of their customer support. I’ve seen more than my share of bad customer service. I’ve seen a few good example of good customer service. On rare occasions, I had great customer support. But this is beyond great! On quite a few occasions, I have contacted Fitdigits for problems – very few – and suggestions – quite often – and every time, they blow me away. Usually within a few hours, they will get back to you with a complete answer and a time frame if it can’t be implemented right away.

All in all, you can’t go wrong with this app. Give it a try, you won’t be disappointed!

 

Fitdigits Takes Personalized Cardio Fitness to a High-Tech Level by Alex Kacik, Noozhawk

By Alex Kacik, Noozhawk Business Writer | @NoozhawkBiz | Published on 06.16.2012 | Full Article

At one time, Michael Williams was a fit marathon runner. Over the course of several years, however, he grew to be about 50 pounds overweight while relying on an array of medications to treat high cholesterol, asthma, acid reflux and high blood pressure.

But a CBS series on obesity flipped a switch for him. The last segment concluded that the disease is socially contagious and sometimes, he said, there’s not a lot a person can do about it.

“That infuriated me,” he said. “I got up from the couch, ran to the bathroom and threw my inhaler in the trash. I got a heart-rate monitor, blood-pressure cuff and a weight scale. I’m a recovering CPA so I tracked all this stuff in Excel and figured out what caloric burn rate I needed to maintain to stay on my plan to lose 50 pounds in seven months.”

The hardest part wasn’t the exercise, it was tracking it, he said. So Williams started to implement a system that eventually turned into Fitdigits, a cloud-based data aggregation service that customizes workouts.

“It occurred to me that I had a running watch, the elliptical computer at the gym, a bike computer, a blood-pressure cuff, a weight scale and a heart monitor, and they were all these disparate computing devices,” he said. “If I bring all of that to one place and track all that automatically for people, then I could provide people a dashboard for healthy living.”

Read the full article at: http://www.noozhawk.com/article/061612_fitdigits_cardio_fitness/

Fitdigits president and CEO Dean Hovey discusses the company’s cloud-based fitness data aggregation service at a Santa Barbara Mobile Meetup at the Synergy Business & Technology Center.

23 and 1/2 hours: What is the single best thing we can do for our health?

We love this video and the message behind it. Thank you, Dr. Mike Evans, for creating a wonderfully informational and entertaining video that communicates the message that exercise and walking is not only necessary, it’s good for you!

5 Ways to Get Your Metabolism Moving

Most people know the basic principles of how to lose weight. If you eat right and exercise, you will eventually lose weight. While it is true there are no shortcuts to losing weight, there are ways to accelerate the process. One of these ways is to keep your metabolism firing on all cylinders. Here are 5 tips to keep your metabolism moving:

1. Make Sure to Eat!
One mistake people make when trying to lose weight fast is that they look at nutrition as black and white. If calories consumed are less than calories burned, than the weight will just melt off, some believe you are better off just skipping a few meals. This is a very unhealthy approach and often short lived. What you eat and when you eat are very important. The key to losing weight is to keep your metabolism moving as fast as possible and eating 5 (or more) small meals daily to put your metabolism into hyper-drive. Breakfast is the most important, as it will wake your body from its 8-10 hour fast (break the fast=breakfast) and get your blood and metabolism pumping. For a five meals a day plan, Livestrong outlines both healthy and delicious choices.

2. Overdose on Green tea

Drink Green Tea to Increase Your Metabolism and Burn Fat

Green tea is a gift handed down from the heavens to save us all from the perils of poor health…it is the golden elixir that can cure illness with one sip..it is the liquid embodiment of all that is good…

Hyperbole aside, green tea is one of the best substances you can put into your body. According to WebMD, Green tea is loaded with antioxidants and recent studies show that green tea can help battle cancer, reduce your risk of coronary disease, and battles obesity. Not only will the caffeine help speed up your metabolism, but properties found in green tea will lower blood pressure and cholesterol. WebMD goes on to say,

“Taken altogether, the evidence certainly suggests that incorporating at least a few cups of green tea every day will positively affect your health,” says Diane McKay, PhD, a Tufts University scientist who studies antioxidants. “It’s not going to cure anything and it shouldn’t be consumed as a drug, but it can complement the rest of the diet.”

Dr. McKay, that is good enough for me!

3. Gulp Down Ice Water
Drinking plenty of water is a great way to control your appetite. The next time you are hungry, try drinking 20 ounces of water and then see how hungry you are! According to Livestrong, drinking cold or ice water will actually help you burn calories and speed your metabolism.

As most people know, the human bodies’ temperature is 98.6, and everything we put into our bodies have to be converted to this temperature. Therefore, when you drink very cold water, your body must expend energy to heat it up. Drinking ice water will have your body burning calories and losing weight without expending additional physical effort.

4. Spice Things Up

Add Hot Sauce to Any Meal To Burn More Calories and Suppress Your Appetite

Adding some hot sauce to your meals is a great way to get your metabolism into overdrive. According to Fitday.com,

“Studies have shown that a spicy meal, such as a bowl of chili, can provide a temporary rise in metabolism of about 8% greater than a person’s typical metabolic rate.”

Along with increasing your metabolism, spicy food has also been shown be an appetite suppressant. So sprinkle some Cholula on your eggs, Tapatio on your sandwich, Tabasco on some popcorn or Sriracha on a chicken breast.

5. Pump Some Iron
Lifting weights is effective for weight loss because not only will your metabolism be working hard during activity, but will continue to burn calories long after your workout is over. According to AskMen.com,

“Cardiovascular exercises will raise muscle metabolism during the activity and for a short time after the exercise session. Weight training, on the other hand, will raise your muscle metabolism during the exercise session — and for a long time after the exercise session. Some high intensity trainers have even seen their metabolism rise for several days following their training session.”

With that being said, do not ditch cardio entirely, as it is an important aspect to staying fit. Merely mix in some weight training to optimize your metabolism.

Fitdigits Helped Me Lose 44 Pounds by Walt R.

Testimonial from Fitdigits User – Walt R.

Let me start out my saying that I have battled a weight issue for many years, after trying many diets and national weight loss programs. I came across a Chiropractic Clinic near my home that advertised a “Mind, Body, and Soul” approach to health and wellness. I called and set up an appointment for an evaluation with the Nutritionist Diane to learn more about their program. Diane went very carefully through the 12 week program and explained that by changing my eating habits and exercising I would lose weight and regain a healthier lifestyle. Well as anyone knows who has attempted to lose weight I had heard it all before.

Something about this approach seemed very different now that I had a Nutritionist and a Personal Trainer for $5.00 per day; about the cost of a fancy coffee at Starbucks. I started the program on April 7th and have lost over 45 lbs., an average of about 3 pounds per week.

Two weeks into the nutritional phase I was introduced to Laurie the fitness trainer; She did a V02 stress test on me to calculate my present fitness level and weighed me and discussed how to approach my weight issues.

Laurie suggested I get a heart rate monitor belt that would sync to my iPhone with a fitness program called Fitdigits. Without a doubt this is the greatest program I have ever experienced; my daily workouts are sent via e-mail every day so I get my workouts in at my convenience while reporting my progress back to my trainer who monitors my progress each day. The program is very flexible; it also allows you to customize your workouts if you’re not working with a fitness expert and will provide information on actual and predicted calories burned.

Fitdigits has been the major factor in my success, as I get ready to start my second 12 weeks I will be relying on Fitdigits to keep me on track.

Insufficient sleep undermines dietary efforts to reduce adiposity.

In other words: The quality of your sleep has a direct impact on your ability to lose weight. Getting a good night sleep helps you lose fat! ( I admit had to look up ‘adiposity’ … big word for FAT )

In Insufficient Sleep Thwarts Weight Loss Efforts Medscape Medical News reports on new research published in the October 5 issue of the Annals of Internal Medicine.

“Many people today are overweight or obese, and diet-induced weight loss is a widely used strategy to reduce the health risks associated with excess adiposity,” write Arlet V.Nedeltcheva, MD, from the University of Chicago, Illinois, and colleagues. “The neuroendocrine changes associated with sleep curtailment in the presence of caloric restriction, however, suggest that lack of sufficient sleep may compromise the efficacy of commonly used dietary interventions in such persons.”

In this study, the authors examined whether “recurrent bedtime restriction” affected the amount of weight people lost when dieting, increased their hunger, and affected their leptin and ghrelin serum concentrations. They also examined changes in circulating cortisol, epinephrine, norepinephrine, thyroid, and growth hormone concentrations due to sleep loss.

They randomized 10 overweight, nonsmoking adults (3 women, 7 men) whose mean age was 41 years and whose body mass index ranged from 25 to 32 kg/m2 to 14 days of dieting and 8.5 hours of nighttime sleep and then to a similar period of dieting and 5.5 hours of nighttime sleep.

The study took place in a sleep laboratory, and subjects were sedentary and spent their waking hours doing home office–type work or leisure activities.

The study found that the reduced sleep decreased the proportion of weight lost as fat by 55%. Subjects who slept 8.5 hours per night lost a mean of 1.4 kg, and those who slept 5.5 hours per night lost a mean of 0.6 kg (P= .043).

Also, sleep curtailment increased the loss of fat-free body mass by 60%. Subjects who slept 8.5 hours per night lost a mean of 1.5 kg, whereas those who slept 5.5 hours lost a mean of 2.4 kg (P = .002).