Withings Body Smart Scale , integrated with Garmin
Garmin Watch – I have an Instinct 2 that I recharge once a month.
MyFitnessPal app, integrated with Garmin
I set everything up so that at the end of the day I allowed myself more calories to eat to compensate for extra steps (something like 100 calories for each 3000 steps above my average 6000 steps daily). I allowed extra calories for my workouts. With a full time job and 2 small children I did not have time to workout very often, but mostly dieting worked just fine.
I also used a google spread sheet to compute calories for traditional recipes and to “tweak” them so that they contain more protein and less calories per 100g (usually by reducing fat content and adding more vegetables).
I used the Withings Body Smart Scale to confirm that I was steadily loosing 2kg monthly, from which 3/4 fat. Once I got to a normal BMI I also noticed that I started to lose more muscle, so I stopped the calorie deficit and concentrated on keeping the steady weight. I really like it still that the scale also approximates if I am well hydrated.
Lasă un răspuns