Pedometer to lose weight – The way a Pedometer will help you Slim Down


Best Pedometers for Losing Weight

Video taken from the channel: realage


Wearable Tech Probably Won’t Help You Lose Weight

Video taken from the channel: Healthcare Triage


Multiple Sclerosis Vlog: Best Tips to Loss Weight with MS

Video taken from the channel: Aaron Boster MD


How To You Lose Weight With 10 000 Steps A Day

Video taken from the channel: Fitness Pedometer


How to Use a Pedometer

Video taken from the channel: Southern Nevada Health District


How to Use a Pedometer to Lose Weight for Free

Video taken from the channel: CSX Competitive Sport Xtreme


How Many Steps A Day Can Help You Lose Weight

Video taken from the channel: Natural Health Cure

Part of the reason why a pedometer helps people lose weight is because it forces them to become aware of how active (or inactive) they are throughout their daily lives. You can use a pedometer to reach your goals by being conscious of reaching your daily step goal and making decisions all day long that lead to more movement. Pedometers are a great way to get and stay motivated in your walking routine.

And they’re really simple to use, too. But you can’t just wear the pedometer and expect to get results. You need to know how to read the pedometer and use the readings for weight loss. The pedometer regime, at best, provides a short-term improvement over leading a sedentary life, along with providing a mental boost. It’s not a long-term solution for achieving permanent weight loss.

Plus Size and Already Doing Tons of Daily Steps Many overweight people accumulate well over 10,000 steps a day on the job. We put a group of overweight people on a walking pedometer program to lose weight. Based on the number of steps they normally took, we divided them into two groups. Those who were most inactive had. Taking more steps, ideally 12,000 to 15,000 per day, will help you lose weight and improve your physical health.

Losing just 10 percent of your body weight can. Overview: Pedometer, Step Counter & Weight Loss Tracker App” syncs steps & calories w/ MyFitnessPal and Fitbit! Track your step, walking & weight loss with this free health counter. Lose weight and track walk distance and calories burned using 24/7 step counting from our pedometer, step counter &.

They reviewed nine studies on pedometers, walking, and weight loss. In the studies, overweight or obese adults started pedometer-based walking programs without dieting. Pedometers are pager-sized. You can also convert miles to kilometers. Approximately 2,000 steps equals one mile.

One mile equals 1.60934 km. At the end of the day determine how many miles you have walked by dividing your total steps by the number 2,000. Then, multiply that number by 1.60934. The result equals the number of kilometers you walked. Pedometer technology is booming with hundreds of gadgets and gizmos available to help track your steps and movement.

Heck, your cell phone likely does it, too! But how many steps a day should you aim for if you want to lose weight — and are 10,000 steps a day really the best baseline?An activity-tracking device or app is a newer version of a pedometer, counting more than steps. They also calculate calories burned, and some measure sleep quality, compute calorie intake and even double up as watches. So actually a pedometer can help you lose weight.

Why you should use a pedometer/activity tracker.

List of related literature:

You will need to purchase a pedometer; inexpensive ones sell for under $30 ().

“Essential Concepts for Healthy Living” by Sandra Alters, Wendy Schiff
from Essential Concepts for Healthy Living
by Sandra Alters, Wendy Schiff
Jones & Bartlett Learning, 2009

You will need to purchase a pedometer; inexpensive onessell for under $30 (Hºuſe 1-0).

“Essential Concepts for Healthy Living” by Sandra Alters, Wendy Schiff
from Essential Concepts for Healthy Living
by Sandra Alters, Wendy Schiff
Jones and Bartlett Publishers, 2005

But if abdominal fat or a loose waistband allows a spring-loaded pedometer to tilt forward 10 degrees or more, the step count will become less accurate and an alternative location may work better (Crouter, Schneider, & Bassett, 2005; Duncan et al., 2007).

“Physical Education for Lifelong Fitness: The Physical Best Teacher's Guide” by Physical Best (Program), Suzan F. Ayers, National Association for Sport and Physical Education, Mary Jo Sariscsany
from Physical Education for Lifelong Fitness: The Physical Best Teacher’s Guide
by Physical Best (Program), Suzan F. Ayers, et. al.
Human Kinetics, 2011

The pedometer itself measures the number of steps taken during the day.

“NSCA's Guide to Tests and Assessments” by NSCA -National Strength & Conditioning Association, Todd A. Miller
from NSCA’s Guide to Tests and Assessments
by NSCA -National Strength & Conditioning Association, Todd A. Miller
Human Kinetics, Incorporated, 2012

The pedometer should be worn on a belt to provide an accurate measurement of steps.

“Manual for Pharmacy Technicians” by Bonnie S. Bachenheimer
from Manual for Pharmacy Technicians
by Bonnie S. Bachenheimer
ASHP, 2010

It can be done with a pedometer, with meticulous record keeping.

“Health Promotion and Aging: Practical Applications for Health Professionals” by David Haber, PhD
from Health Promotion and Aging: Practical Applications for Health Professionals
by David Haber, PhD
Springer Publishing Company, 2013

A pedometer counts the number of steps you take; it is typically worn on your belt or arm.

“Health Opportunities Through Physical Education” by Corbin, Charles B, McConnell, Karen, Le Masurier, Guy, Corbin, David, Farrar, Terri
from Health Opportunities Through Physical Education
by Corbin, Charles B, McConnell, Karen, et. al.
Human Kinetics, 2014

The problem with the pedometer lies in its inability to detect changes in intensity and an inability to detect nonambulatory activities such as cycling.

“Biophysical Foundations of Human Movement” by Bruce Abernethy, Vaughan Kippers, Marcus G. Pandy, Stephanie J. Hanrahan
from Biophysical Foundations of Human Movement
by Bruce Abernethy, Vaughan Kippers, et. al.
Human Kinetics, 2013

Try placing the pedometer on your ankle or neckline, and again check it for accuracy.

“State of Slim: Fix Your Metabolism and Drop 20 Pounds in 8 Weeks on the Colorado Diet” by James O. Hill, Holly Wyatt, Christie Aschwanden
from State of Slim: Fix Your Metabolism and Drop 20 Pounds in 8 Weeks on the Colorado Diet
by James O. Hill, Holly Wyatt, Christie Aschwanden
Rodale Books, 2013

Because of the computational simplicity, this type of pedometer has relatively low power use.

“Geolocation Techniques: Principles and Applications” by Camillo Gentile, Nayef Alsindi, Ronald Raulefs, Carole Teolis
from Geolocation Techniques: Principles and Applications
by Camillo Gentile, Nayef Alsindi, et. al.
Springer New York, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • Weird I wasn’t even thinking of getting an Apple watch for just that I think it has some other fun features, but also it can go in the water. At least the Apple watch does more than just fitness tracking so you could always find more reasons for it while others most deff wont be useful unless you’re doing GPS tracking or cross country on a bike or running.

  • I used to always be outside working and I enjoyed it. Water was always necessary. My MS never seemed to be in my way. Three years ago I fell through my attic floor to the garage floor and broke my back, femur, ribs and collar bone. I never thought something like this would happen to me but I think my MS got me dizzy and I stepped in the wrong place. I don’t remember how it happened and I found myself on my garage floor. A horrible time that I don’t like to remember. I ended up in rehab for six weeks to learn to walk again. I came home because I thought it would be better to learn in my environment which it did. It took about 3 months to get my legs strong enough to walk with a walker. This incident has made exercising difficult and getting on the floor is hard and I can’t get up. I have gained some weight but I don’t eat a lot because food doesn’t taste good any more. I got a stationary bike which is boring so I use my computer to help pass time or TV. I know have to be careful walking because falling has become a problem. I feel like MS took away a big part of who I was because it took away what was easy at one point. Thanks for providing more information than

  • I love MFP! I used it a few years ago and lost weight. Then I slacked off and I weigh20 pounds more now. Arrrrgh!!! Haha. I will start tracking again tomorrow. Thanks for the reminder. Just curious, what are your thoughts about the swank diet? I watched your video about the diet you recommend and I’ve heard you say that there’s no magic diet for MS. I was wondering WHY you don’t recommend swank? Thanks for all you do for us!

  • Excellent push for all of us. I got a Fitbit for Valentine’s and it has made me more cognizant of my steps. I saw a report on the news that being Sedentary is just as bad as smoking. I gotta move Doc!

  • Okay, my physical activity actually has increased thanks to my Fitbit. You’re acting like these do nothing for anyone, which is wrong. For me, at least, it’s been very helpful at physical activity. No, not weight loss, but increasing physical activity. What’s being talked about makes things that help people like me be more physically active seem totally pointless, which they’re not. Just because some people in a study can’t be motivated by them doesn’t mean others can’t be. (Plus, you know, most people don’t have constant access to other programs to increase activity.)

  • I have RRMS and was just DX’d at age 43 in 2017. I’ve lost 72 lbs and am sitting pretty at 138. In fact, I just celebrated my 5 month weight maintenance anniversary. I also workout 5 days a week and get in as much NEAT (non exercise activity thermogenesis) exercise as possible. If I have any suggestion to give, it is to look up the Half Size Me podcasts with Heather Robertson and learn how to lose weight with maintenance in mind. The Doc here provided some good starting tips with monitoring CICO (calories in calories out), and tracking with MFP. However, Heather really provides amazing tips, suggestions, and full blown outlines on how to lose weight the maintainers way and most ESSENTIAL, how to KEEP IT OFF. She’s kept her 170 lb loss off for 7 years. This is not a fad diet podcast. This is about how to change one’s mindset and their relationship to food, learn how to lose weight in a sustainable manner, and make lifestyle changes one is actually willing to do for the rest of their life. So, if you’re looking for the typical “lose weight quick and easy, so I can gain it all back and then some” plan, just ignore this…

  • The problem with wearable tech, as I see it, is the false-positive effect. You believe you’ve done good because you hit that 10k steps, you’ve done positive, and you’ve got your positive-doing dopamine. So, you’re going to be more willing to cut corners elsewhere, because you did what you came out to do. All part of the human condition sadly. Though, conversely, it can be better than nothing for those that need a reminder to even start, so not all bad.

  • I think it also has to do with the way the data is displayed. I wore a fitbit one for 2ish years, and found it wasn’t motivating me because I wasn’t looking at it. after upgrading to the Samsung fit 2, that shows the data on my wrist and can vibrate to get my attention, I definitely hit that step goal and active minutes goal more often. Just my anecdote.

  • Interesting. I would be interested in if younger people in the age group had more success using wearable tech versus older participants, and more importantly what the goal of having the device is (i.e. weight loss versus greater managed fitness level).

    More studies please!

  • My neurologist told me he didn’t want me walking much (for example he doesn’t want me using a treadmill). But he did recommend something like yoga. If you own a Fitbit, it will track your calorie loss based on your heart rhythm. It also has a calorie food tracker in the Fitbit app. Yoga is very hard with arm and leg weakness but I make it work. ����

  • I don’t really like that study… It doesn’t compare the usual usecase: A normal person with a tracker vs a normal person without a tracker. And by normal person I mean: Someone who wasn’t put on a low-calorie diet, had group counseling, was advised to be active and so on.

    It is the backbone, It is the meat, it is the Holy Grail, it is how you lose weight.

    If I go to the gym for two hours on a treadmill vs laying bed all day.
    The treadmill might allow me to eat triple the amount of calories vs in bed all day.
    But the two hours on a treadmill would only double my calories vs a regular day without the gym.

    The most calories I’ve burned according Fitbit was 5236 calories, and that day I went on a hike all afternoon.
    The most I’ve eaten in a single day (A cheat day, so i’m guessing) could have easily been 6000 calories. Lots of Ice Cream and Candy.

    So yeah diet is the gold standard.

  • Honestly, eating a lower calorie diet and eating at regular intervals (I never go more than 3 hours without eating) Then introducing a fasted 45 minute walk in the morning has changed my MS. It takes a long time to build up the excercise. I could only manage 15 minutes at first. The fatigue is so difficult at first but it has really helped it in the long run. I’m lucky that I was diagnosed early but I honestly used my MS as an excuse at first. Now it’s the entire reason I’m taking better care of my body. Don’t forget the endorphins exercise releases. My mental health is a million times better.

    I’ve found your videos so useful and I’m currently recovering from my first round of Lemtrada. I don’t regret my decision at all so far.

  • Thank you Dr for this great idea,Calculate our calories with the help of technology. I will start doing it from now. Thanks once again.

  • I used to use Noom app it was very helpful. That was before I lapsed was doing a lot of exercise and walking. It tracks steps and workout routines.

  • I might also rightfully point out that losing weight is not the same as losing fat. The point that they “also weren’t more fit” addresses that, but please be more specific in the future. Losing weight means nothing. Losing fat is far more important.

  • I, personally don’t like those kind of apps, because I don’t think they promote a healthy relationship with food. I guess they’re ok for a short period of time, just to get an idea of how many calories you eat, but more than that, nope. It’s fine to learn what is more or less a normal portion so you don’t overeat, but when you start seeing all your meals as just a sum of calories, that can put you in a very dark place. Besides, because you’re only counting calories and things like carbs, there’s a risk you avoid healthy food like fruit, nuts, etc, because they’re caloric or rich in sugar or in fats in favour of things that have a very poor nutricional value, but they give you the “right numbers” in the app.

  • Hi Dr B! Someone wants to lose weight? GET TWO PUPPIES (sorry, I know I’m repeating myself)!
    Have a wonderful week everyone! The sky is blue and the sun is shining in Austria:-)
    Lots of love
    from Anna <3 <3 <3

  • I put food app on my phone will give it a try. In wheelchair and no to water exercise as no help to even make that happen Adressesed with dr and neuro no advise or care but need to lose to at least keep doing what little can

  • I have a fitbit for work. If I reach a step goal set by employer each month, I get a discount on insurance premiums. It hasn’t helped me lose weight, just stay active and save money. The cost of the device was paid for in the first 6 months.

  • I for one find exercise with a goal just really difficult. But, first came pokemon Go. Gave me a goal. A place to reach (even if it is complete shit). Then, after tiring of PG, I lost interest in exercising. Then I found Resources GPS MMO, and now run/bike at least 2 miles a day.

    Not technically a “wearable device” but I do put my phone in my shirt pocket.

  • This worked for me, Dr. B! Back in 2010, I lost 90 lbs. via the “calories in/calories out” approach. They’re still gone. If you bite it, you write it!

  • On a funny side note I recently got a nice camera, while it absolutely does nothing for my fitness directly it is worth noting that weekly hikes and exploring new places to get more interesting pictures has become routine (even last weekend which was freezing!)
    Personally I got the camera because I already bike hike an kayak in cool places in the summer. But because I wanted to practice I started hiking an snow shoeing more in the winter. An even better still the days I did get out, I stayed out longer to get more pictures. As someone who works indoors at a desk Jan an Feb are the worst months to get encouragement to get out into nature.
    So while not a wearable fitness tech, it is a funny note that this tech certainly had a desirable result.

    This is my first time posting, keep up the good quality content! you run a fantastic show!

  • Great advice doc! One question, Does it matter how you consume the calories? For example, is 5 meals that add up to 2000 calories, the same as 3 meals that equal the same amount of calories

  • Love my fitness pal lost 32lbs using it. I got sick and gained it back but am determined to keep trying. Also meal preppi by is a great way that helped me out tremendously. You only use one day a week to measure or weigh put your food so the rest of the week all you have to do is eat and log it. The steps you take to make dieting easy are what helps you stick with it.

  • Some fat piece of shit with lifelong unhealthy habits(most Americans) aren’t going to lose weight just because they are wearing a Fitbit haha

  • Wait till you see me… down 44 lbs since mid-October. My first step was simply ending my love affair with Cola. Ten pounds fell off far faster than I could have imagined. So, with that having been relatively easy and effective, I decided to eliminate ALL added-sugar foods. My personal experience is that kicking the sugar habit had two effects within a few weeks; cravings were far more controllable, and ALL food tasted BETTER. I had no idea how sweet an onion can actually be! A red bell pepper tastes like candy. I suffer from endless sweet-tooth, but now I realize I can satisfy that with a mind-blowing tangerine. Seriously, sugar is so prevalent in the American diet (Why does my blue cheese dressing have SUGAR in it???), I believe it sneaks in extra calories and causes one to crave the sugary foods. I now consider it a toxin not all carbs but added sugar especially. I also stopped eating all “white” carbs; Potatoes, pasta, rice, cereal, bread… they simply don’t pack the nutritional punch or have the fiber benefit to justify the calories. I do think the QUALITY of the calories matters. If I want a 1700/day diet, but eat 1700 cal worth of garbage, I might lose weight, but I will still ruin my health. Agree? No?

  • Excellent advice, Doc. LOVE Fitness Pal. I’m an RRMS caregiver for my son and 54-years-old and have lived a mostly sedentary lifestyle until recent years. It dawned on me that my health is just as important as my MS warrior’s health is. I’d used Fitness Pal in the past with great success but I didn’t know if my age would be a factor now in continued weight loss. Low and behold, after logging what I was eating and engaging in calorie counting I’ve lost 20# and counting! As well, I count steps too and have an awesome watch that “reminds” me to get up off that tookus and move it! Between those two things I only gained 2 pounds during my son’s recent two week hospital stay. I’m learning determination from my awesome MS warrior son! Here are a couple of additional tips I use. Tip one: When you make that honest Fitness Pal log, you may find that after a realization that you’re eating the wrong kinds of foods and making the proper adjustments, you may just be able to find room in your caloric intake, as I have, for a piece of candy before bedtime. It hits the spot AND I’m still in weight loss mode. Tip two: Water intake will jump start the metabolism and is imperative to the body. We’ve been told it’s very easy for an MS patient to become dehydrated. I utilize an app called WaterMinder that helps me, as well as reminds me, to get my water for the day in.:) You can track water with Fitness Pal, too, but I love the reminders. I’m a busy lady. Lol Tip three: I LOVE 80’s music. If I can’t make myself get on my recumbent bike, I turn on some tunes. Not only do they sometimes lift my spirits, they cause me to walk from point “a” to point “b” with a spring (or attempt at a dance) in my step. Tip four: I do NOT berate myself for failed calorie days, as I like to call them.:) Like everyone else who falls off a wagon, I pick myself up, dust myself off, and try again the next day. Go get Fitness Pal, MS warriors! It’s a win, win! #WeHaveMS

  • Thanks Dr Simple Enough

    1. Some medication increases weight, Was “overweight” before diagnosis became “Obese” after diagnosis & reduced movements. Became “Morbidly obese” after Steroids and when I expressed my inability to exercise, Dr waited for Steroids to wear out in 5 years & gave surgical option
    2. Fasting, once a month, helps in detoxing & get over cravings My Dr suggests intermittent fasting instead (Early dinner at 4 pm & only water till next day 9 am for Breakfast) I have no problems
    3. Breathing exercise has some effect on toning chest & stomach and also relaxes (Cravings)
    4. Your advise on drinking Water before a meal, reduces amount of food.taken
    5. I was told Need minimum1300 calories, for my height and was asked to make up for it with less fat, no sugar and lots of vegetables

    Best of Luck to everyone trying to lose weight, kinda huge deal for MS, requirement of minimal exercises to manage fatigue

  • Totally agree with the input calories minus the output calories. One way I found to reduce input calories is to eat in smaller plates! But more often. I once had five meals a day: breakfast, brunch, lunch, lupper and supper. The rule what they should each fit inside a dessert plate. Keeping a more steady input keeps cravings at bay and our precious energy levelled. Oh, and you’re allowed to take seconds if you want.

    It sounds stupid but it has been shown that we tend to put more food in larger plates. We tend to fill our plates more with regards to how much they fit than to how much we’re hungry. And we tend to finish everything that’s on our plates.

    If you don’t want to go all the way down to dessert plates (or your dessert plates are tiny) just getting some new smaller dishes also does the trick!:)

    One other trick is eating with other people. Not only it helps relationships but you eat slower which leads to eating less.

  • Such a great topic. I use the my fitness pal app as well. I’ve lost 98 pounds in a year still have about 45 more to go. I’ll get there before next winter. Slow and steady wins the racem have a great week ahead Dr Boster

  • The problem with the content in the video is, that it condemns smart watches in general based on a study that did not even use smart watches. What if in the next level of smart watches, they take the data and provide the user actionable advice based on scientific studies? That would completely change how such a tracker works and affects the user.

  • That episode on weight loss honestly has negatively impacted my health. Knowing that exercise won’t lead me to lose weight, I’ve been neglecting it entirely, which I shouldn’t, because I need to exercise to manage my heart condition. I’m just not in a position where I can effectively manage my diet.

  • I don’t have a weight problem at least my dr says it’s fine. I don’t agree of course. I was 8 lbs heavier and my cholesterol was 10 points over so I tried diet before meds and it worked. I feel being lighter makes it easier to walk and I exercise 3 times a week which I hate. My vice is Diet Pepsi and I’m keeping it. I downloaded both apps excellent idea. Thank you

  • Just want to say I “knew” that exercise isn’t the number one factor when it comes to weight loss. Changing your life style and eating better is the better options. Exercise IS IMPORTANT, just like you said. Just less so when it comes to loosing weight.

    Great work here I love your channel.

  • Underlying assumption is that the wearable techs encourages and increases physical activities but if increase in physical activities does not translate to weight-loss (as many studies have shown), it’s pretty obvious that the wearable techs do not help in weight-loss.

  • i like how he’s restating the conclusion. it’s like. yeah i know you stupid idiots are gonna gimme shit for this. fine. let me rub that in your face again

  • With the wearable tech along with all the other bosh; prolly put the people off; but if the wearable tech was the sole _ they wouldn’t have been overwhelmed

  • I disagree with only one element, here. You said that what we really need is a trial that had consultation and coaching with and without the tech. I think that’s wrong. The tech isn’t going to melt fat. What it might do is give you some baseline of awareness of your activity level, so I would actually want to see a comparison of with/without tech among people who are not being coached or otherwise interacted with except for measurements at the start and end of the trial.

  • I agree that it’s won’t MAKE you loose weight, but I would argue for a lot of people seeing that you’ve done 30 mins exercise a day is a benefit as you push yourself to complete that goal. I think it has helped me become more active but I’m under no illusions that it is a magic fix

  • I use Fitbit and MFP, but what has really helped me is changing what I eat over the past year. Vegetables, fruits, whole grains, lean proteins. I especially try to get loads of veggies in every day. Not following a plan or anything, just eating what the experts have been recommending all along.

  • It’s really too bad that information like this will never hit the MSM during primetime. Instead, yet another television host will promote the benefits of “organic” foods and exercise to lose weight, and will of course mention their sponsors, Apple, and their new smartwatch iteration. Hopefully, one day, this kind of work will penetrate the public mind and get people to stop being swindled out of their hard-earned money.

  • I think the biggest problem with the wearable tech is that is suuuuuuuuuuucks at tracking, it is soooo easy to trick, and will vary widely over the same distance based on the movement of the device not really your body. So if you’re are saying oh I need to get this many steps, it’s easy to trick yourself into swinging your arms more as you walk, increasing your step count but lowering your actual exercise.

  • Started using MyFitnessPal in May 2015 and lost 100 pounds over two years and have kept it off even now. Great tool! Love your videos!

  • Curious: How did the study tie in gamification aspects of wearable tech? It’s the “must beat my sister in steps today” part of a fitbit that keeps me active.:)

  • I have tried using a pedometer on my phone. I often forget after answering a call or text to put it back in my pocket. My biggest problem is I forget to eat during the day. Guess I need to pay more attention to me than to my dogs. Lol. I will pay more attention the next two weeks.

  • I appreciate that you make videos that you know your viewers will find challenging. Thank you for working to make sure factual medical information is available to everyone.

  • it’s absurd how large the weight-loss industry is. none of this shit makes losing weight all the much easier, and losing weight otherwise is completely free

  • Hi, Dr. B…. great suggestions but not easily done. When they develop the magic fatigue killer, I am sure my puffiness will leave me as well as my dirty house.

  • Lose weight in the kitchen, build muscle in the gym. The is well known in the bodybuilding community, and people who argue otherwise haven’t done their research

  • Good info Doc. I’m looking into both steps you mentioned. The only thing ever helped me was to cut carbs. I lost 98lbs when I did that. I then got MS gained it all back plus some. Thanks for all you do.John

  • My favorite trick is very basic but very simple: always be just a little bit hungry. You know, don’t eat mindlessly. Don’t eat for comfort. Be just a little hungry. When I was first diagnosed it was hard for me to accept the physical limitations. I’m former Special Operations community and I was used to being a real go getter. I bulldozed my way through life. That attitude led me to a couple of severe flares that left me incomplete quadriplegic, learning how to walk, pee and poop all over again in my late 50’s. I didn’t come back quickly and was still eating like I had. At 296 lbs, I was certain that I was gonna be fat forever. I had to change the quantity going into my mouth for sure. But I also decided to change the QUALITY of what I ate. I started a small garden, nothing big, much in containers but most in actual dirt. I grow organic style. The garden equates to exercise, fresh air, sunshine, peace and quiet. I’m down to 235 lbs, don’t track calories, don’t track exercise…but I make sure that I eat good food that I grew, prepared and preserved myself and I’m always just a tad hungry. And my garden is my path to sanity and exercise. Just how I do things and it’s working.

  • I had a fit bit for a while and it made no sense bc like how was it supposed to help? I did the exact same stuff but just felt worst… plus I doubt measuring how many steps I took really made the biggest impact on my heath

  • After my 1R of Lemtrada I’ve put on a few pounds. I can’t exercise as much as I would like to so I’m gonna download the apps and monitor my whole existense. Thanks Doctor B!

  • Keeping track of calories worked best for me. Summer of 2016 w/my dr. I set up a calorie limit & in four months lost 26 lbs. Exercise is so difficult I lose balance & fall.

  • Aaron I totally agree with the calories in calories out approach. I particularly watch my calories in as I am 100% confined to a wheelchair with only 60% of one arm and 20% of the other. I try to Target roughly 1200 calories a day while maintaining sufficient fibre. It is very challenging. I live on my own and was wondering if you could suggest possible exercise regimes that might be beneficial with the calories out. Thank you Brad

  • Betting it’s a more hit and miss thing… worked well for my wife. It made her more aware of her sedentary life and she worked hard to meet her step goals. Lost 30lbs over the course of a year. Doesn’t mean it’s gonna work for everyone, or even a majority though.

  • I’m sorry, but I lost almost 30lbs once by just eating a little less and running a lot more. Dr. Carroll can keep saying that the evidence says exercise has little to do with weight loss, but my (and apparently a lot of other people’s) personal experience says that a good cardio routine is much more helpful than he suggests. And no, I do not regard a walking to and from your car 3 times a week as cardio.

  • is the goal of weight loss to motivate people to exercise the wrong end point? shouldn’t the real goal be to find a way to incorporate activity and exercise into a sustainable and repeatable daily routine?

  • My husband and I both like watching your videos, we used to livein Columbus and was just wondering where the shots at the end takes place. Love the chickens.

  • Are they useful in trying to gain muscle? I’m on a fitness regime where I’m trying to put on muscle weight and am finding technology useful in tracking my workout routine. Essentially high tech pencil and paper.

  • People actually thought it would make you lose weight…I just like that it gives me stats about my life, sleep and stuff.
    Also the health rate monitor is cool. I can see how event effect my heart rate.

  • I’ve never seen my fitbit as something that helps me loose, weight it’s just a curiosity thing, I like being able to tell if I met my goal for the week or not at glance with actual data, also it tells me the time.

  • Tracking is key I have logged into myfitnesspal for 1170 days straight. Lost 85 lbs initially till my thyroid went nuts and I gained 30 lbs in 3 months with subclinical hypothyroidism and now can’t lose it with eating the same way I did to lose 85 lbs very very discouraging. I have a fitbit Alta HR too and was at the gym I’ve done everything I’m supposed to do #frustrating #discouraged

  • Howdy Dr Aaron.
    Great advice as always will be down loading my fitness pal and working out what is going in verses out.
    A great bit of good advice someone told me a few years ago is ” Eat what you like but don,t swallow it “‘
    will let you know how we get on and the results as from today
    until next time Dr, take care from derby England.

  • Wearable tech is a great tool to help you start to be more mindful of your fitness and diet regimen, as well as provide a form of social accountability (the same way weight watchers or addiction support groups can).

  • I don’t remember, in the diet vs exercise to lose weight episodes, did he talk about how much people ‘stick to it’. I understand that diet is better to lose weight, but my own experience is that I’ve never been able to stick to a dietary change (because, you know, chocolate.) On another hand exercise, once you’re at it for a while, feels good, so I don’t think I’ll stop exercise (lost 14 pounds by exercise only).
    So I’m curious if there’s any data on how much people maintain exercise vs diet interventions, especially when under not to strict medical control (cause most people don’t have a doctor’s appointment every month). Cause in the end, the change that you should make is the change you can stick to, right?

  • It’s not the device that makes you lose weight, it’s the person using it. If you own a device but then never use it and stuff your face full of donuts, it’s not going to work. Just like no amount of exercise is going to make you lose weight if you increase calorie intake to match. However, saying you won’t lose weight if your diet remains unchanged and your physical activity increases is just stupid.

  • Bingo…calories in < calories out = weight addition, when I'm losing weight or its steady, blood pressure is good and when its going the other way, all kinds of secondary issues. My disability has advanced enough that being active is the biggest issue, better during southern winters and I hardly venture out from June-October. Lots of diets out there and my take on it is the one you can tolerate the longest and best is the one for you...for me, that's a low carb own personal experience says foods that cause inflammation are to be avoided and that's most processed food...if not avoided, greatly reduced.
    A tip I’ve learned for those that enjoy meat and like a low carb diet…learn how to smoke meat (you tube) and prepare some larger portions and freeze if necessary should you have trouble staying motivated to prepare meals as that in itself can be taxing. Lots of satisfaction in eating smoke chicken, brisket, Boston butt etc…great videos

  • Behavior analysis works, because one of the basic principles is effectiveness. If it’s not effective, you’ve gotta change what you’re doing.

  • Problem with things like this is that many individuals aren’t going to align with the research. The kind of people who watch healthcare triage and care about their health are probably going to be outliers, and very likely will lose weight due to increased exercise and ‘tech’.

    Whereas the general population probably looks at a fitbit and says “oh, I walked 2,000 steps today! I should have some ice cream and chocolate cake to reward myself!” So its important if you want to dictate public policy on what people ‘should do’ for some reason, but I don’t think its good advice for individuals, particularly those who are well informed and intelligent. Which is why you will hear vast anecdotal evidence from people who lost weight due to wearing fitbits and being more active (changing exercise rather than changing diet).

  • If you wear the Apple watch just because you “get text messages and because it’s a good watch”, look into getting a Pebble. The Pebble Steel looks nice and it has a much longer battery life and is a better watch. It arguably does a better job at text messages. The major downside is that the company no longer exists so it will never get better than it currently is.

  • Just wanted to say I totally took your episode on diet as the driver for weight loss to heart. It clicked into place for me and it gave me permission to lose weight without requiring a physical component. I know that I should be getting 30 min a day 5 days a week of moderate activity. But that is separate in my head, like it’s never been before, from what I need to do to lose or maintain weight. So keep fighting the good fight HCT team!

  • So just wearing a little gadged on your wrist wont let you magically lose weight, if you don’t make use of the gathered data to adjust your diet or your habits.


  • Hey, have you considered BellyFATtack yet? Simply search Google. There you can get a beneficial free video presentation by a well accredited doctor revealing the best way to reduce extra fat. This made it easier for David to get rid of his abdominal fat. It may help you also.