The little driver on the wrist can be a nuisance: She forces you to get up, counts calories and steps, and records every workout. She says what, when and how much I can eat. The smartwatch is not only perfect for active and sporty people, but also ideal for everyone who wants to motivate themselves to lose weight. With the help of the smart watch on my arm, I got rid of a whopping 21 kilograms. How can you lose weight with a smartwatch? And what helps to keep the weight sustainable? I wrote a little experience report for you.

This post is not health advice and nutritional advice. You should definitely discuss your exercise and weight loss plan with a doctor. I am only describing my personal experiences with losing weight with a smartwatch.

The pounds have just crept in on me a bit over the years - despite exercise and thanks to all the sitting at work and at the same time quite unhealthy diet, I've put on a few kilos over time. Especially after staying at great destinations in excellent Hotels it could quickly happen that I gained five kilograms while traveling in two weeks.

The food was just too good and you often don't do as much sport on holiday as you do at home. You move a lot, but it's different from a physical workout. Jog People often plan to do this on the beach, but experience shows that they rarely put it into practice. Plus, if you eat three meals at the hotel buffet, you can quickly add up to double or triple the amount of calories in an average day.

My body weight increased from 78 to 102 kilograms until it became clear to me: It can't go on like this. I just don't have to Photos no longer cut a good figure, but also had limitations in sports - such as knee pain after jogging or breathlessness after climbing stairs. And then I took the initiative to shed the pounds again. At first it didn't work out at all - I did more sport - especially jogging and fitness - but still ate the same as before.

My realization came relatively quickly: In order to lose weight sustainably, you really have to change something – especially in terms of nutrition. To make this work, I used an extremely effective trick in which my Apple Watch helped me. The best way for me to lose weight was with a smartwatch - a sports watch in combination with my smartphone gave me lasting support in getting rid of my excess pounds. How does this work and what functions does the smartwatch use to help the user lose weight? I wrote down my experiences for you once.

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Overview – How to lose weight with smartwatch?

• many current smartwatches are made for movement and activities
• With fitness apps, workout tracking and reminders, smartwatches help you lose weight
• the user gets an often reliable overview of his vital data and can adjust his daily routine accordingly

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My experiences – This is how the smartwatch helped me lose weight

Many people still think that a smartwatch is a useless toy. However, the reality looks completely different again: Modern sports watches are high-quality health gadgets that provide precise measurements and can intensively support the wearer in their efforts to live healthier and to achieve their goals. In many cases, the most important function of the smartwatch is simply to remind the user to stick to the new habits until they become flesh and blood.

Therefore, after buying a smartwatch, you should first make one thing clear to yourself - the most important rule is: take the announcements and recordings of the smartwatch seriously, but at the same time, of course, do not overestimate them and look at them critically.

If you are annoyed by what the sports watch shows or simply ignore it, you are sabotaging your own success. If you don't believe that the recording of calories, vital data and distances are correct, you have the wrong smartwatch - you should choose a model whose readings have been checked to deliver high-quality results.

The most important rule is: take the announcements and recordings of the smartwatch seriously, but do not overestimate them.

Sascha Tegtmeyer

With the smartwatch on my wrist and an iron will, I have therefore made a plan and put it into practice to finally lose my kilos and lose weight sustainably. These include the following points that can help reduce weight:

• a healthy diet with ingredients that are as untreated as possible and products that have not been heavily processed, such as white flour or industrial sugar
• Stress reduction through meditation and yoga
• lots of sport, exercise and activity

So I used the smartwatch while losing weight to record my activities. At the same time, I have my caloric intake to that of the Apple Watch calculated total calories (calories at rest + calories from activity) adjusted to fall below where possible. The more I moved, the more I was allowed to eat while also being in a calorie deficit. At the same time, I started intermittent fasting and installed a corresponding app on my smartphone and smartwatch.

With the help of the sleep tracking of the sports watch, I made sure that I was getting enough sleep. The breath reminder helped me relax more often. And the recording of the heart rate with the Apple Watch helped me see my resting heart rate drop a whopping ten points as I fell.

You should definitely discuss your personal measures with a doctor in order to rule out possible health restrictions.

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Lose weight with a smartwatch – you can’t do it without exercise

For me, only the combination of sufficient exercise and the right diet helped to lose weight sustainably. For example, continuing to eat normally and doing more exercise at the same time did not work. I used my smartwatch and my smartphone as additional tools to control my weight loss project and to adjust my behavior when I noticed that something wasn't working.

An example is: I did a lot of sport, jogged up to 12 kilometers a day and at the same time ate a lot of nuts. These are very high in calories. I had assumed that they would not stand out that much in my daily balance sheet. But unfortunately that was not the case.

So I only lost weight slowly or sometimes not at all, even though 1000 activity calories (over 3000 total calories) were recorded on the smartwatch every day. Only when I severely restricted my daily ration of nuts did the pounds drop again. Therefore, you should look for your individual case to see what works well for you and, if necessary, try around a little until you are really in a losing weight flow. If it doesn't work, you should contact a doctor or nutritionist. Often there are also foods or previous illnesses that prevent you from losing weight.

Count calories with the Apple Watch – receive precise measurement results

Apple Watch you can count calories by calculating various measures of your daily activity. In order to get accurate calculations and results, you need to update your personal information such as height, weight, gender and age. This data can be updated in the Watch app on your iPhone. The Apple Watch calculates the calories burned for every minute of physical activity that is at least as intense as a brisk walk.

To collect movement points, swing your arm freely with the watch while you walk. If you need both hands, you can use the training app. It's important to have wrist detection enabled so you can receive notifications and track your progress while standing. Wrist detection setting can be checked in Watch app on iPhone. The Apple Watch should fit comfortably, neither too tight nor too loose, and allow the skin to breathe.

Tips - What should you consider when losing weight with the Smartwatch?

1. Include the smartwatch in the weight loss efforts and use the best apps (sports, nutrition, fasting)
2. don't blindly trust the recordings of the smartwatch - if you've only walked a kilometer and have 2000 activity calories on the watch, something is wrong
3. actually evaluate the collected data with a smartphone or a computer in order to identify progress and find opportunities for improvement

Which is the best smart watch for losing weight?

Ranking	Smart watch model	Description
1.	Apple Watch Incredibly	Outstanding outdoor smartwatch with many sports functions
2.	Apple Watch Series 8	Best all-round smartwatch
3.	Apple Watch Series 7	Sport Smartwatch with precise readings
4.	Apple Watch Series 6	The Apple Watch Series 7 very similar but smaller display
5.	Samsung Galaxy Watch 4	Best all-round smartwatch for Android fans
6.	Garmin Epix 2	Garmin's top outdoor smartwatch with AMOLED and touchscreen
7.	Garmin Fenix ​​7	Similar to the Garmin Epix 2 but without the AMOLED display
8.	Suunto 9 Peak	The Suunto high-end model with an award-winning design
9.	Apple Watch SE 2	Entry-level smartwatch from Apple with fewer features than Apple Watch Series models
10.	Suunto 7	Suunto Smartwatch with AMOLED display
11.	Samsung Galaxy Watch Active	Slimmed down Galaxy Watch for athletes
12.	Garmin Quatix 6	Interesting special watch for sailors and water sports fans
13.	Garmin Fenix ​​6 Pro	Garmin's popular outdoor smartwatch in the cheaper previous version
14.	Suunto 9 Baro	Predecessor of the Suunto 9 Peak
15.	Suunto 5 Peak	Recommended entry-level model from Suunto
16.	Polar Grit	High-end model from the traditional sports watch manufacturer
17.	Garmin Venu	Mid-range Smartwatch model from Garmin with many current functions
18.	Apple Watch Series 4	older Apple Watch Model that can definitely keep up
19.	Garmin Vivoactive 4	Entry-level sports smartwatch for the price-conscious
20.	Suunto 3 Gen2	Inexpensive entry-level model from Suunto
21.	Polar Unit	Entry-level model from Polar

The best apps to lose weight with a smartwatch

There are a number of useful smartphone apps for smartwatch users that - at least on the Apple Watch – also place an offshoot. These include, above all, the universal sports app Adidas Running (formerly Runtastic), which can be used to record and analyze all sports sessions. I also use fastic* to record my daily intermittent fasting and keep track of the amount of time I have already fasted.

Third, for me, the records of the Apple fitness app essential because I can see at a glance how many activity calories I have already accumulated, how many hours I have stood and how many minutes of exercise I have already done. I also use the apps to record the data very intensively heart rate and the Blood oxygen measurement.

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Apple Watch lose weight - does it work?

The Apple Watch is one of the most advanced smartwatches and the market leader in these wearables. Manufacturer's models Apple are declared test winners by institutions such as the German Stiftung Warentest every year. Also with that Apple Watch losing weight is possible.

If you want to lose weight, it can Apple Watch can be a good tool to keep you on track. However, here are some tips to help your Apple Watch Use to achieve your weight loss goals.

1. Set daily calorie goals and activity minutes

You can use the Fitness app on your iPhone to set daily calorie goals and activity minutes. When you've done that, yours will show you Apple Watch how many calories you still need to consume that day and how many minutes you should be active.

This will help you stay on top of your diet and make sure you don't overeat and get enough exercise. If you go with the Apple Watch If you want to lose weight, this is the best way to start. You will simply pay more attention to yourself and try to master the challenge.

2. Track your workout

The Apple Watch has an integrated training app that you can use to track your training. I turn on the app at every opportunity - walking the dog, shopping, and any physical activity I do throughout the day. This way you can see how active you are and make sure you're getting enough exercise to lose weight.

3. Use the integrated fitness app

With the fitness app on the Apple Watch you can track your workouts and see how many calories you burn. You can also Apple Use Fitness + to do workouts like strength training, HIIT, yoga, meditation and more. This way, you can ensure you're getting the most out of your exercise program and reaching your weight-loss goals.

4. Stay motivated

There are several ways to stay motivated when trying to lose weight. One way is to set up personal challenges with friends or family members. You can also use the fitness app on your Apple Watch use it to track your progress and see how close you are to your goals.

5. Get professional help

If you're having trouble losing weight on your own, it may help to seek professional help. Your doctor or dietician can help you create a weight loss plan that is right for you and support you. Before you start with the Apple Watch lose weight, it can make sense to see a doctor and get advice and a health check first.

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Lose weight with a smartwatch – How to shed the pounds with a sports watch

My conclusion

Smartwatches are useful assistants that – if used correctly – can help you lose weight in the long term. With the help of various apps and programs, you can not only record your activities, measure activity calories and steps, determine the kilometers covered, check your vital data such as heart rate and have various apps remind you to fast, eat or drink, you can also do workouts using the smartwatch perform and display the exercises on the watch.

In my opinion, losing weight is easier with a smartwatch

My experience tends to be that losing weight with a smartwatch is a little easier than without. I have the Apple Watch Helped extremely well during my efforts to lose 21 pounds. However, leading a healthy, happy life and shedding excess pounds is not an easy task. Many factors come together here that determine success. With a little practice and trial and error, losing weight should work fine.

Lose weight with a smartwatch - Have you already lost a few kilos - and if so, how? Share your experiences in the comments.