It's easier than you probably think.
The "smart market" is exploding with devices, tools, and apps that promise to help you lose weight and live a healthier life. But how, exactly, can you use your FitTrack smart scale to make that happen?
While there are fad diets out there that promote restrictive eating habits or severe caloric deficits in order to "lose weight fast," we at FitTrack advocate for a more sustainable approach. After all, many of the people who report losing weight on a restrictive diet are the same ones that gain that weight back—possibly even more than before—once they return to their "regular" routine.
Life is a marathon, not a sprint.
And you have to be the one to take the first step. And the second. And the third.
And, well, you get it.
But you don't have to go it alone.
The myth of "one size fits all"
The reason some of the most popular diets are also the hardest to follow is that they remove the individual from the equation. Regardless of age, gender, economic status, geographical location, religious or family customs, activity levels, culinary experience, etc. nutritional regimes like the keto diet enforce sweeping rules (no more than ~30g carbs per day, for example) to all who elect to practice it.
There are some things that we know are fundamentally bad for us—for all of us—no matter what.
Smoking cigarettes, for example, is universally detrimental to our health.
But carbs? We think not.
There are carbs and there are carbs. Leave the heavily processed variety (french fries, white rice, pasta, etc.) in favor of whole, unrefined carbs such as brown rice, quinoa, and whole vegetables. A simple change such as this can have drastic effects on your body composition over time.
Food should always be your friend. It's nourishing. It brings people together. It's nutritious and (if prepared correctly) delicious. It teaches us about different cultures. It's one thing that all of us will always have in common.
And while not all food is created equal (looking at you, potato chips) there are enough options out there for anyone to build a healthy and satisfying nutrition and fitness plan for themselves. One that's custom-tailored to their preferences, goals, and lifestyle.
But where do you start?
Most people would say that you should start in the kitchen. And they've got a good point. Cooking for yourself is an easy way to eliminate heavily processed foods, added sugars, and other "junk food." It's also a great way to save money.
But we have a different idea...
Start with yourself.
The FitTrack Dara was designed to empower you with daily, weekly, and monthly reports on 17 different key health indicators, including:
- Body fat %
- Muscle mass
- Subcutaneous fat
- Visceral fat
- Metabolic age
And so. much. more.
But how do you use this information to lose weight?
After you download the FitTrack Pro app and step on your FitTrack Dara for the very first time, it will automatically sync with your mobile device and generate your first report. This is your baseline. To keep it consistent, make sure you use your FitTrack at the same time, and under the same circumstances every day. We recommend making this the first thing you do when you get out of bed, before eating or drinking anything.
PRO TIP: If you're a physically active individual, you may want to enable Athlete Mode before generating your first report. Learn more about that feature here.
After reading your first report, set some goals* for yourself. You can use the Standard Weight metric to get a general idea of what an individual matching your profile should weigh according to the World Health Organization, but we recommend diving even deeper.
Hoping for more definition, or trying to lose weight in a healthy and sustainable way? Pay attention to your Body Fat % and monitor both your Visceral Fat (the kind you can't see) and your Subcutaneous Fat (the kind you can see).
Healthy body fat % ranges in women
Healthy body fat % ranges in men
Do you want to get stronger? Start paying more attention to your Muscle Mass reading to measure your progress, and your Protein Rate to make sure you're giving your muscles everything they need to grow. Elevated muscle mass can reduce the risk of injuries as you age and can quicken your metabolism as it causes your body to burn more calories at rest.
*Make sure your goals are reasonable. If you set unrealistic expectations for yourself, it will be harder to stay motivated. It's a marathon, remember?
With your reasonable goals in hand, it's time to start making a plan to reach them. Connect your plan to your goals in specific ways, but make sure it's something you can build into your lifestyle in a complementary way. If you live a relatively sedentary life (ie, you work in an office setting and get no exercise throughout the week) and your goal is to burn fat, it probably isn't a good idea to sign up for next year's Iron Man race. A wiser place to start would be committing one small change to your diet for the first month, coupled with one evening a week of prolonged physical activity like walking or jogging. Start small and build in increments.
PRO TIP: Our library is an ever-growing source of information you can use to help you along the way. Trying to lose fat? Read about these metabolism-boosting foods you should add to your diet here. Want to build muscle? Learn why sleep might be the most important part of your workout routine here.
Be persistent and track your progress. Contrary to popular belief, our bodies can change overnight. Use your daily FitTrack reports to monitor how changes in your diet and lifestyle are affecting your body composition. You'll see results in the app before you see them in the mirror.
Did cutting soda out of your lunch break cause a drop in your body fat %?
Try cutting it out altogether for even better results!
Are those daily push-ups revving up your muscle mass?
Try working in some squats or situps!
Full disclosure: Mistakes are bound to happen along the way, and with them, setbacks. Don't be discouraged. Use your weekly and monthly reports to get a better idea of the big picture of your health, and keep your motivation going strong.
Ready to lose weight and get healthy?
As we explained in the beginning, it all starts with you, and you have to be the one to take those first steps towards a healthier and happier lifestyle. But you don't have to do it alone, because we've got your back. Use FitTrack's highly accurate 17 key health indicators to reach your goals today.