The number of fad diets clamoring for your attention is downright heed-extraordinary. From the Atkins nutrition to the Zone nutrition, you lot can notice countless weight-loss regimens as well equally tens of thousands of books and websites explaining those regimens. How do you choose which one is right for you?

2 words: You don't!

Unless you accept unique medical needs, a special diet is only going to brand things worse in the long run (usually because starving your body of food in full general or of certain nutrients in particular just makes your body retain calories and fat). Instead, all y'all need is your Fitbit and a commitment to the post-obit v tasks:

  • Fix a target weight
  • Weigh yourself every day
  • Log all the nutrient and drink you lot consume
  • Exercise moderately (for case, by walking briskly) for at least 30 minutes every day
  • Run a calorie arrears (that is, make sure that the calories you take in are less than the calories you burn)
Yep, that's it. Study after written report has shown that people who follow these simple principles are way more than successful than serial dieters at not but losing weight but as well keeping that weight off. Best of all, y'all tin can do everything with your Fitbit (including, optionally, a Fitbit Aria 2 weighing scale) and your Fitbit account.

How to fix a weight loss goal past using the Fitbit app

Y'all can use your Fitbit to assist you go on your weight steady or even to proceeds weight if you're looking to pack on a few pounds of muscle. However, this affiliate is near losing weight, so the offset thing you lot should know is how to gear up a goal for the lower weight that you want to target. That way, you lot can track how you're doing relative to your goal and shoot for weight-loss achievement badges for extra motivation.

Here are the steps to follow to set a goal for your target lower weight by using the Fitbit app:

  1. Click Dashboard→Account. The Account screen appears.
  2. In the Goals department, click Nutrition & Body. The Diet & Body Goals screen appears.
  3. Click Goal Weight (Android or iOS). In Windows 10, utilize the Goal Weight text box to enter your goal weight, and then skip the rest of these steps. Fitbit asks whether y'all want to lose, proceeds, or maintain weight.
  4. Click Lose. Fitbit prompts yous to enter a weight goal.
  5. Adjust the weight scale to your goal weight and then click Salvage. Fitbit asks if you have a trunk fat per centum goal.
  6. Click Skip. Fitbit saves your goal.

How to set a weight loss goal with Fitbit.com

Follow these steps to set a goal for your target lower weight online by using the Fitbit.com website:
  1. Tell your nearest web browser to go to Fitbit online, and and then log in to display the Dashboard.
  2. Hover your mouse arrow over the Weight tile, and so click the Settings icon (gear) below the Weight tile.
  3. Click the Goal Weight tab, and then click Add Weight Goal. Fitbit asks whether you want to lose, gain, or maintain weight.
  4. Click Lose Weight.
  5. Enter your goal weight.
  6. Click Save. Fitbit saves your goal.

How to fix a Fitbit food plan

A food programme specifies your weekly calorie deficit, which occurs when the number of calories you consume is less than the number of calories y'all burn. The bigger the calorie deficit, the faster you lot lose weight but the more hard the programme (because you lot're hungrier, more tired, or both), so Fitbit offers four different program intensities:
  • Easy: A calorie deficit of 250 calories per day, which translates to 0.v pounds (0.2 kilograms) of weight loss per week.
  • Medium: A calorie deficit of 500 calories per day, which translates to one pound (0.5 kilograms) of weight loss per week.
  • Kinda hard: A calorie arrears of 750 calories per day, which translates to 1.5 pounds (0.7 kilograms) of weight loss per week.
  • Harder: A calorie arrears of 1,000 calories per day, which translates to 2 pounds (0.nine kilograms) of weight loss per calendar week.
Which plan intensity you lot cull depends on your tolerance for hunger (reducing calories in) or exercise (increasing calories out), or how close it is to swimsuit season.

To help you stick to your food plan, you should set a calories burned goal in your Fitbit account.

Setting upwardly your nutrient plan by using the Fitbit app

Hither are the steps to follow to set up a nutrient plan by using the Fitbit app:
  1. Click Dashboard→Account. The Account screen appears.
  2. Click Nutrition & Trunk. The Nutrition & Body Goals screen appears.
  3. Under Diet, click Food Program (Android) or Food (iOS and Windows x).
  4. (iOS merely) Tap Help Me Prepare a Goal. Fitbit displays your current weight and your goal weight.
  5. If you didn't set a goal weight earlier, enter your target weight in the Goal Weight text box then click Side by side. Fitbit displays the Program Intensity screen.

    Fitbit intensity levels Fitbit asks you to choose a plan intensity.

  6. Click the intensity of the program you want to follow. In the Android app, tap Side by side. Fitbit displays an overview of how it calculates its approximate of your daily calorie intake.
  7. Click Side by side. Fitbit displays an overview of how it calculates your daily calorie arrears.
  8. Click Side by side. Fitbit displays an overview of your food plan.
  9. Click Salvage Plan (Android), Done (iOS), or Salvage (Windows 10). Fitbit saves your new nutrient plan.

Setting upward your food programme with Fitbit.com

Follow these steps to gear up a food plan online by using the Fitbit.com website:
  1. Steer your browser to Fitbit online , and then log in to display the Dashboard.
  2. In the Nutrient Plan tile, click Beginning Now. Fitbit displays your current weight and your goal weight.
  3. If you didn't set up a goal weight before, enter your target weight in the I Want to Weigh text box and then click Next.
  4. In the Ready a Food Programme? section, click Go Started. Fitbit displays the Program Intensity window. To see the details of each program, click the Show All 4 link.

    Fitbit plan intensities Click the Evidence All 4 link to see the details of each plan intensity.

  5. Click the intensity of the plan you desire to follow, and and so click Next. Fitbit displays an overview of how it calculates its estimate of your daily calorie intake.
  6. Click Next. Fitbit displays an overview of how information technology calculates your daily calorie deficit.
  7. Click Side by side. Fitbit displays an overview of your nutrient plan.
  8. Click Next. Fitbit saves your new food plan.

Most This Article

This commodity is from the volume:

  • Fitbit For Dummies ,

About the book author:

Paul McFedries is a lifelong runner, hiker, fettle nut, and cocky-tracker with a downright ridiculous collection of Fitbits, GPS watches, heart-rate monitors, fitness apps, and other wellness-related tracking gear. Paul has written nigh 100 books that have sold more four million copies throughout the solar system.

This article tin exist found in the category:

  • Fitbit ,