Choosing weight loss apps and other tools to successfully shed pounds.

4-minute read

Maintaining a healthy weight is a key to good health. Losing weight can prevent or help manage chronic conditions, including diabetes, heart disease, high blood pressure, unhealthy cholesterol, and high blood sugar. However, losing weight can be challenging. Where do you start?

Weight loss apps have become a popular choice for many people. Although these apps can be useful for tracking your diet, counting calories, making healthy food choices, and exercising, they work best when used as part of an overall strategy to lose weight.

Finding an app that works for you

Most weight loss apps share similar features that allow you to set goals, monitor your diet and exercise, and receive helpful feedback and reminders. When choosing a weight loss app, look for features that will support your goals and keep you motivated to lose weight.

Coaching and support. Some apps use a points system assigned to foods to help you monitor caloric intake. It's an added benefit if they also provide weight loss coaching, community support, and workshops. In-person support meetings may also be available.

Other app-based programs use psychology and education to encourage positive behavior changes. Some allow users to track their food intake with a rating system that helps them identify low-calorie, nutrient-dense foods.

Look for platforms that include support groups that encourage individuals to share their experiences, which can make it easier for you to handle hurdles associated with big lifestyle changes. Consistent feedback and support can help you stay motivated on the journey toward changing the way you think about food, exercise, and lifestyle choices, especially when faced with setbacks or challenges.

Diet and activity tracking. Other popular apps provide opportunities to set and reach calorie and activity goals and include easy-to-use health libraries, barcode scanners, food logging, and meal planning options.

Wearable activity trackers monitor your steps, heart rate, weight, stress levels, and other factors that can impact your weight. Some do it automatically, eliminating some of the manual logging required by smartphone apps.

Motivation is key to losing weight

Staying committed to your weight loss program requires motivation. Tracking food and exercise with an app can be appealing, especially at the beginning of a new dietary change or routine. Many apps, especially those offering coaching and workshops, require you to purchase a monthly subscription, which can cost anywhere from a few dollars to $50 a month. Subscriptions can help some people stay motivated because they're paying for the service.

However, according to a study published in Frontiers in Medicine, weight loss apps are only one piece of the puzzle for losing pounds and sustaining a healthy weight. Also, navigating an extreme or very restrictive diet can be challenging and alienating. If you're making dietary changes, avoid eliminating major food groups at once. Similarly, extreme calorie restriction or intermittent fasting may have negative consequences or be too difficult to maintain long term.

To successfully lose weight and keep it off, consider the following:

• Talk with your healthcare provider. Your primary care provider can determine the right weight for you and help you set achievable goals. He or she can also help you reach optimal health targets beyond weight loss, such as lowering blood pressure or managing blood sugar levels.
• Consider the support of a dietitian. Some healthcare providers work with dietitians. They might also recommend an in-person weight-loss program, such as Reid Health's Medical Nutrition Therapy program. This program includes intensive counseling, especially if you have certain health needs or live with a chronic condition. Support from a dietitian or counselor may help you maintain motivation.
• Exercise for fun. Physical activity can aid your weight loss efforts. Think about the type of physical activity you enjoyed as a child. What appeals to you now, and how can you add it to your daily routine? If you prefer to set your own schedule, weightlifting, running, walking, bicycling, and hiking can all be rewarding. Any form of exercise offers health benefits, and you're more likely to make exercise a habit if you're motivated to do something you enjoy.
• Go slow. Starting with small changes can lead to bigger gains down the road. If you use a smartwatch with a fitness tracker, pay attention to your daily steps. Start with daily 10-minute walks around your neighborhood. Build to walking longer distances.

People who share their successful weight loss stories have one thing in common: Motivation drove them to make small, incremental, consistent changes that led to long-term success. Some want to be able to play with their children and grandchildren. Some are motivated by their healthcare provider to make a change. Find your motivation for losing weight. Share it with your support system, write it down, and keep it at the heart of your weight loss journey.