Fitness trackers are storming the weight-loss scene, and with good reason. "These gadgets can be a very useful way to get a clear picture of how effective your weight-loss efforts are," says Elisabetta Politi, R.D., M.P.H., nutrition director of the Duke Diet and Fitness Center. So why are some women reporting having actually gained weight after hopping on the fitness tracker bandwagon? They might be making a few crucial missteps. Here, Politi shares her top tips for turning your tracker into a serious pound-dropping weapon.
Pay Attention to Your Zzzs
"There is scientific literature that shows if we sleep poorly or not enough, hormones like cortisol are more likely to be produced," says Politi. "In turn, that increases cravings and causes us to eat more." If you have a device that only stays on top of your steps or calorie intake, consider upgrading to one that focuses on sleep quality, too. FitBit's The One and Jawbone's UP are both good options. Or, if you want to keep your current tracker, make sure to prioritize shuteye—otherwise, you could be derailing your own weight-loss efforts.
Be Honest About Your Calorie Counts
When you go overboard at a weekend cookout, it's tempting to pretend it never happened and just return to tracking your healthy meals the next day. Resist the urge to withhold that info, suggests Politi. "Whether you're scanning a barcode or manually inputting nutritional information, including every bite is key to holding yourself accountable," she says. And keep in mind that it's just a piece of technology—so it's definitely not judging you!
Move Ever Single Hour
Politi says that some experts think obesity is more prevalent now because we don't burn as many calories in our daily lives—not because we're slacking on actual exercise. Of course you should focus on big energy expenditures like your post-work run or a.m. sweat session, but you should also maximize the little opportunities throughout your day to keep moving. "One of the suggestions we make is to get up each hour and walk around for five minutes," says Politi. If your fitness tracker has an idle alert that nudges you to get going, even better. Along the same lines, if you only have time for a five-minute workout, don't use that as an excuse to scrap your exercise plans altogether; we've got tons of quick workouts you can do any time, anywhere.
Think Big Picture
"A fitness tracker is just one part of the big weight-management picture," says Politi. She emphasizes that, although they're a great way to stay on top of how you're doing weight-wise, you can't depend on them to be 100 percent accurate. Instead of living and dying by the feedback you get from trackers, think of them as a way to get a general estimate of how healthy your habits are. A fitness tracker should be part of your overall live-well strategy—not the foundation of it.
MORE: 9 Ways to Get 10000 Steps a Day
"There is scientific literature that shows if we sleep poorly or not enough, hormones like cortisol are more likely to be produced," says Politi. "In turn, that increases cravings and causes us to eat more." If you have a device that only stays on top of your steps or calorie intake, consider upgrading to one that focuses on sleep quality, too. FitBit's The One and Jawbone's UP are both good options. Or, if you want to keep your current tracker, make sure to prioritize shuteye—otherwise, you could be derailing your own weight-loss efforts.
Be Honest About Your Calorie Counts
When you go overboard at a weekend cookout, it's tempting to pretend it never happened and just return to tracking your healthy meals the next day. Resist the urge to withhold that info, suggests Politi. "Whether you're scanning a barcode or manually inputting nutritional information, including every bite is key to holding yourself accountable," she says. And keep in mind that it's just a piece of technology—so it's definitely not judging you!
Move Ever Single Hour
Politi says that some experts think obesity is more prevalent now because we don't burn as many calories in our daily lives—not because we're slacking on actual exercise. Of course you should focus on big energy expenditures like your post-work run or a.m. sweat session, but you should also maximize the little opportunities throughout your day to keep moving. "One of the suggestions we make is to get up each hour and walk around for five minutes," says Politi. If your fitness tracker has an idle alert that nudges you to get going, even better. Along the same lines, if you only have time for a five-minute workout, don't use that as an excuse to scrap your exercise plans altogether; we've got tons of quick workouts you can do any time, anywhere.
Think Big Picture
"A fitness tracker is just one part of the big weight-management picture," says Politi. She emphasizes that, although they're a great way to stay on top of how you're doing weight-wise, you can't depend on them to be 100 percent accurate. Instead of living and dying by the feedback you get from trackers, think of them as a way to get a general estimate of how healthy your habits are. A fitness tracker should be part of your overall live-well strategy—not the foundation of it.
MORE: 9 Ways to Get 10000 Steps a Day
9 Ways to Get 10000 Steps a Day
9 Ways to Get 10000 Steps a Day