Use your Smart Phone to Lose Weight

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Book Introduction

Book NOW Available on Amazon!

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Instead of wasting your time watching mindless videos on Facebook, you can use your smart phone to get in shape. Your phone can be used to form healthy habits, create a caloric deficit, maintain motivation, increase the intensity of your workouts, log your workouts, track your progress, and more. Don’t believe me? Read on.

Form New Healthy Habits that Lead to Fat Loss

Your smart phone can be used to set-up reminders and track your success at completing the three daily habits that will transform your body:

1)    weighing yourself each morning

  1. Each morning, after using the restroom, step on the scale and weigh yourself.
  2. Bodyweight can fluctuate significantly from day to day. Use weekly averages to find a truer trend in bodyweight from week to week. Bluetooth scales that sync with the MyFitnessPal app make this easy.

2)    exercising, and

3)    logging your food intake

strides

Apps like Strides (information video), Streaks, Fabulous, and Toodledo  help you develop and track new habits. The Strides app allows you to create instant habits by programing action triggers. You can program multiple reminders for each task and the app tracks your consistency. I recommend setting your food log reminder for the end of the day, so you can complete your log and mark the task as complete. Recording these activities will cause you to modify your behavior by making you more consistent. What gets measured,  gets managed!

caloric deficit

Creating a Caloric Deficit

The MyFitnessPal app makes creating a caloric deficit easier than ever. You simply download the app to your smart phone. You sign up using your Facebook account or an email account. It will ask you your goal; lose weight, maintain weight, or gain weight. You will enter your level of activity based on your occupation, not your exercise program. You enter your height, weight, and sex. The app will ask you your target body weight and timeline for achieving it. It will also ask you your weekly weight loss goals; options vary between a ½ pound and 2 pounds a week. I recommend one pound a week. You should never attempt to lose more than 1% of your bodyweight per week.

5 Things You Should Know About Food Tracking:

  • The more you track, the more likely you are to reach your goals.
  • Tracking gets easier the more you do it.
  • It’s always better to track something versus nothing at all.
  • You can start building the habit of tracking by logging one meal at a time.
  • If you can’t find an exact match for what you want to track, just pick something similar.

motivation and habit 2

Staying Motivated

Download a few motivational videos so you always have an inspirational pep talk ready to go when you need it most. There are some great YouTube channels that can provide daily inspiration. These are a few of my favorites: Be Inspired, MotivationGrind, Motivation Archives  MulliganBrothers, MOTIVATION, and,  Absolute Motivation.

Music and Interval Timers to Rev-up your Workouts

Listening to music that pumps you up during your workouts will help increase your workout intensity, focus, and performance. You can get a good pair of wireless headphones for less than $40.

Use an interval timer to add intensity to your cardio sessions. These apps are great for interval training workouts, kettlebell workouts, and heavy bag workouts.

Interval Timer app

Boxing Timer app

Log your workouts and Progress – Share them with Supportive Friends

There are many fitness apps available. Here is a great article by Jill Duffy of PC Magazine, The 25 Best Fitness Apps of 2017.

Use your Phone to Promote Personal Growth

Many public libraries allow you to download free audiobooks using the OverDrive app. The files expire after a specified amount of time has passed, typically 2-weeks. With digital files you’ll never pay a late fee, but the file may expire before you finish the book. Audible typically has more titles to choose from than your library, and you can take as long as you want to listen to the book because you own it. Audiobooks are a great way to make your cardio sessions more enjoyable and they promote personal growth.

Audiobooks provide the same benefits as reading, improved: vocabulary, writing, reading comprehension, emotional intelligence, and grammar. If you are interested in finding out more about the benefits of audiobooks, I suggest you read the article As Far As Your Brain Is Concerned, Audiobooks Are Not ‘Cheating’ by Melissa Dahl.

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I hope you have found these suggestions helpful. Could you please Like and Share if you enjoyed this post. Best wishes and best health!

 Discipline pushes us, motivation pulls us, but intentional habits keep us moving towards our goals.

Best wishes and Best Health!

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Book NOW Available on Amazon!

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss, but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger.

cover page done

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
  • A Nutrition and Training Program Based on Science, not Bro Science.

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

Our BOOK The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!! We would greatly appreciate a brief REVIEW. Your feedback is our best marketing tool and it will help us to make a better product. Your review will help other people who want to make a positive change by helping them to find our book.

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Book NOW Available on Amazon!

Book Introduction

 The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

Could you please Like and Share if you enjoyed this post. Best wishes and best health.

 

 

 

 

 

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