Week one of Losing it in the Lou is complete and I’m happy to report that Craig and I both did really well. It felt great to back into eating right and moving more and I loved hearing that many of you are jumping on board and making your own fitness challenges! Yay for healthy living!
Each week as I update you all on our progress, I plan on also talking a little more in-depth about different aspects of the what, who, when, where, why and how of what is working and not working in helping us to achieve our health goals and Finally lose it in the Lou once and for all! This week, I would love to spend some time sharing with you about the #1 tool that is making all the difference in our Spouse Fit Challenge:
Fitbit can be a HUGE game changer in terms of leading a more active life, but to lose weight with it, you need to lay some ground work. A lot of people make the huge mistake of just making sure they hit their 10k steps per day, but they don’t pay any attention to what food they are fueling their body with or how many calories they are putting into their body versus how many calories they are burning compared to what their weight loss goals are.
Here are 3 steps you can take to AVOID this HUGE mistake and make your Fitbit work FOR you!
Get the Numbers!
First, go weigh yourself and make sure your weight is up to date in your Fitbit App. At the bottom of your App dashboard, select Account, then tap your name and hit Edit Profile. There you can edit your weight and height to make sure your Fitbit is tracking things accurately.
Now you need to decide on a goal weight and determine how many calories you need to eat to get to that goal. You can use this Weight Loss Calculator. If you’ve never calculated this before…you might be surprised at the results. But keep in mind that you need to have a deficit of 3500 calories to lose one pound. So to lose a pound a week you need to burn 500 more calories than you consume each day. Do you think you’re doing that now?!? *wink
Let’s find out!
Track your calories. Do it. If even for one month, just do it. If it would help you lose weight and become more healthy, don’t you think it’s worth it?!
There are tons of apps out there that you can use, including the actual Fitbit app. These apps take a previously arduous task and do 90% of the work for you. All you need to do is tell it what you ate. No math, no pencils and erasers. Craig and I have both been doing this every single day and it really has made me so much more intentional about what I am eating to fuel my body.
To log the food you eat in the Fitbit app, go to your main dashboard in the app and scroll down to Calories Eaten. Tap that and then tap the + at the top right of the screen to add food. Type in the food and select the serving you ate. (Hmm…did you eat 3 M&Ms or like 1 cup of M&Ms?!)
If you are the only person you know with a Fitbit, there are a few easy ways to find Fitbit friends. First go to your Fitbit app and tap on friends. It will suggest people based on your contacts. If you don’t see anyone there to connect with, check the Fitbit Addicts Facebook community and other Facebook walking & Fitbit groups. You can also search meetup.com for local walking groups, or login to fitbit.com on your computer and head to the community there. Once you have made some friends, head to your app dashboard. When you tap Friends you will see a list of your friends and can Cheer them, Taunt them or Send them a Message. For more direct competition, you can select Challenges from the app dashboard and invite friends to compete with you. This is my favorite feature and I often use it with my coaching clients to keep us all motivated to get moving! If you are really competitive I suggest the Workweek Hustle and Weekend Warrior. For those who prefer that everyone is a winner you can select Goal Day. While it still ranks you in order, the idea is to encourage everyone to reach his or her goal, rather than compete for first place (this is the one that Craig and I mostly do together).
Bzzz Get Up! If you have a desk job, watch a lot of TV, need help remembering a daily task or are simply just starting out with your Fitbit, you can use the alarms function on your Fitbit throughout your day to help with your goals.
Your tracker will vibrate any time you have an alarm set. If you know you will be at your desk from 9am to noon, try setting a few reminders during that time and stroll around the office each time. Set a couple to remind yourself to drink water, remind you to get more steps in, take your pills, pick up your kids *ahem* or anything you need to remember! I personally love using the alarm to wake up to in the morning instead of a traditional alarm clock or my phone because it is much more gentle and less… alarming. But…. I’m a morning person, too, and I’m not hard to wake up, so that might or might not be a good solution for you. I work from home and spend most of my time either working on my lap top or on the phone, so the alarms have really helped to remind me to get up and get moving. They do drain the battery faster, so just keep that in mind as you use it.
So…. between Craig and I, who won week one of our spouse fit challenge?
I’m thrilled to report that we both lost weight… I lost 4.4 pounds and Craig lost 2.6 pounds so *I* was the big winner for week 1 and for my prize, Craig has happily agreed to help me with picking up Vicky from work this week. What a big help that is to me! Woot woot!
Have a great week 2 and let me know how you are using your FitBit to the best of it’s potential! I’d love to hear all about it in a comment below…