Alright, everyone, we’ve reached the final part of our three-post series, “Monitoring Our Weight Loss Plan,” and I’m confident that you’ll be somewhat familiar with the following monitoring options.
Let me start by saying that I find surprising how many personal trainers overlook the importance of tracking short-term progress. As someone who is obese, I understand the strong desire for results and how a small boost at the end of the first week can make all the difference between sticking with the program or giving up.
To understand and track short-term results effectively, close monitoring is essential. With that in mind, here are the three levels of monitoring I recommend:
LEVEL 1: This is the most basic level, assuming you already have a digital scale that measures weight and fat percentage (as recommended in previous posts). Simply step on your scale, record the readings along with the date in a notebook. The best time to do this is in the morning, right after waking up.
In summary:
- Wake up Monday (try to start at the beginning of a week) and take your weight and fat % readings and jot them down on a notebook or even a piece of paper.
- The next Monday morning, take again your weight and fat % and compare them to your last Monday readings. CELEBRATE YOUR RESULTS!!
Note: Remember than 1-2 pounds is perfectly normal as a weight loss rate.
LEVEL 2: The second level of monitoring involves doing Level 1 plus using software that acts as a fitness diary. Level 2 requires discipline to fully utilize the software, as it often involves logging meals, measurements, and workout sessions. The reward is the wealth of information you gain, such as macro percentages, calorie data, reports, and graphs. I recommend the excellent “My Fitness Pal,” which boasts the largest meal database, extensive output information, and availability on all platforms. Checking out a few reviews, such as on YouTube, is always a good idea to understand the product and how to use it effectively.
LEVEL 3: Level 3 monitoring is the highest level of commitment, combining the previous two levels with using a Smart Watch or Fitness Band to track personal fitness data. For example, if your daily goal is walking 10,000 steps (a goal that could merit its own discussion), these devices let you know whether you’ve hit your target and, if not, how much you fell short.
Keep in mind, Level 3 encompasses the earlier levels as well, so simply owning an Apple Watch or Fitbit doesn’t mean someone is fully committed to the regimen. For us, Level 3 signifies genuine dedication and consistency. The best part is that these devices can sync with MyFitnessPal, automatically transferring all your recorded steps to the workout section—a super convenient feature.
When it comes to choosing a device, it really depends on what you’re looking to get out of it. Do I need a $400 Apple Watch just to track my daily steps? Of course not! But I’m not ruling out the idea that you might want a device with a range of features, allowing you to explore and grow by using them one step at a time.
At the time of writing this, I recommend the following:
Fitness Bands (less expensive basic devices)
Xiaomi Smartband 9 4/5
Fitbit Inspire 3 3/5
Samsung Galaxy Fit 3 5/5
SmartWatchs (Full fledge advanced monitoring devices)
Samsung Galaxy Ultra (2025) 5/5
Apple Watch Series 11 5/5
AAs always, it’s your choice how to stay on top of your progress, make the decision and start following through. You can begin with Level 1, then move to Level 2 and stick with it until you’re comfortable, and only then advance to Level 3. Or, if you feel Level 1 is sufficient, that’s an option too. Just don’t overlook these powerful tools that can significantly boost the chances of your plan’s success.
Goodbye and good monitoring!
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