In this article:
- A bathroom scale, food diary, and physical activity tracker can help you monitor yourself and improve weight loss.
- A water bottle, lunch bag, and smaller plate are inexpensive tools for weight loss.
- Lark Diabetes Prevention Program (DPP) is a weight loss coach. Lark can help you use these tools.
Are you ready to lose weight and improve health? Then the first question is how to lose weight. You do not need to break the bank. You do not need expensive equipment or a pricey juice cleanse. A few free or low-cost tools can help you lose weight.
The data are clear. People who weigh more often can lose more weight. A study in the Journal of the Academy of Nutrition and Dietetics looked at how often people weighed themselves. Those who weighed daily lost more weight.
A digital scale can be easier to read and more accurate. It may be able to store your weight. If you qualify, you may get a scale that syncs with Lark DPP. That means you will only need to step on the scale. Then your weight will be sent to the Lark app so you do not need to write it down yourself.
No Cost Health Kit to Lower Your Risk of Diabetes
Meal logging is another form of self-monitoring. Research in JMIR mHealth and uHealth found that people who logged meals in a diet app lost over 5 lb. on average. Logging your meals keeps you accountable. It lets you see exactly what you ate. It can help plan meals if you log before you eat.
When you log your meals in Lark, Lark gives instant feedback. This lets you know which healthy choices you made. It may also help you make better choices next time.
Physical Activity Tracker
The American Diabetes Association says to be active for at least 150 minutes per week to lower the risk of type 2 diabetes. Logging your exercise can keep you on track. Lark can sync with the motion sensor on your phone. These are more tips for logging physical activity.
- Enable your phone’s motion sensor.
- Keep your phone with you to count motion.
- Log any activity that you do without your phone.
Good shoes and comfortable clothes are all you need to start walking. A gym membership, some fitness equipment, or group exercise classes can be smart investments in your health.
Drink more water if you want to lose more weight. That is what research in the journal Obesity found. Participants drank 500 ml of water before each meal for 12 weeks. That is the amount in a 16-ounce bottle of water. Those who drank water lost 2 kg more than those who did not add water.
A lunch bag can enable you to pack a lunch. It can cost just a few dollars to buy one with insulation. Reducing weekly trips to fast food joints is linked to weight loss in 15 years. The study in Lancet also found that people who ate fast food less than once weekly gained 10 lb less than people who ate it more than twice a week.
A Smaller Plate
Measuring cups and spoons, or a kitchen scale, can say exactly how much food you eat. But they may not be needed. A study in BMC Obesity looked at how much people ate at a buffet. When they used a smaller plate, they took less food. They served themselves fewer calories. That bodes well for weight loss. A smaller bowl can also help for foods such as cereal or soup.
But, the people in the study also took smaller portions of vegetables. It can be a good thing to use a small plate. But, you might want to serve yourself extra vegetables on the side!
Weight Loss App
Lark DPP is a weight loss coach. Lark provides some tools to help with weight loss. For example, it includes food and activity logging. Many Lark members qualify for a scale that syncs with the app.
Lark also helps you use other weight loss tools. For example, Lark can remind you to exercise. Lark may promote portion control by reminding you about serving sizes. Lark gives tips to lose weight so you can hit goals.
Are you overweight? Has your doctor recommended that you lose weight? Losing weight can be about more than pounds. It can be a ticket to better health. It can lower risk for diabetes. And it can let you do more of the things you love.
You can lose weight without sacrifice. A few small changes can put you on the right path. As the pounds go down on the scale, you may notice more benefits. Weight loss can increase energy, boost confidence, and improve mood, for example.
The Lark DPP and a connected scale may be available at no cost to you. You can check if your health insurer covers the program. Just click here for a short survey. You could be minutes away from starting your weight loss and health journey with Lark!
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