Is Fitbit trustworthy for weight loss?

[Daisychain96]

My mum has made me a little paranoid by suggesting that the way Fitbit calculates remaining calories could make me eat more. I currently have a goal to lose 1 pound a week with a 500 calorie deficit- she seems to suggest that I should set a daily amount and stick strictly to it, rather than the amount varying day to day- but surely if I've done a lot of exercise I need more calories right?
For example today I burned 2506 and ate 1627- this can't possibly result in weight gain can it? (I've also been largely sticking to unprocessed, protein rich foods excluding the couple of digestive biscuits this evening!)

So bottom line- can I blindly trust fitbit's calculations to help me lose weight?

[JohnRi]

First thing, I can't tell if you are a woman or man. 

If you are a man, 1627 isn't enough calories for most men.  1800 is the minimum for most men. 

If you are a woman, 1627 is fine.  1300 is the minimum for most women.

Now keep in mind your fitbit uses a formula based on your weight, height, gender, steps, and if your have a Heart Rate monitor to estimate how many calories you burn in a day.  But it is only a very broad estimate.  There is no way to know exactly how many calories you burned in a day. 

So fitbit says 2506, it could be 3000, it could really be 2400.  Without the heart rate monitor it's a lot less accurate.

So you have to use what it says a rough idea how you did.  I mean if I sit on the couch all day, and barely get up to do anything, I'll burn 2500 calories.  If I exercise I'll burn 4000. 

To answer you question, if you burned 2506 and ate 1627 could you gain weight.  As a man, yes, as a woman no.  If you eat under 1800 as a man for long periods of time, your body starts to think you are in famine.  And will start to burn your muscles, and conserve the fat.   Same thing for women, althought the number is 1300.

Can you blindly trust it, no it's only an estimate.  A pretty good estimate, but not 100% accurate.  75-90% accurate is more likely.

So what does that mean?  Well as long as you eat the minimum calories, and you meet your daily goal or are lower than your goal, you will should lose weight.

But what you eat is 80% of weight loss.  If you eat nothing but candy and ice cream to get your calories, you will probably still gain weight. If you eat properly, you should lose weight.

Now if you eat a set amount of calories a day, regardless of physical activity, you can lose more weight, but you will probably be hungry all the time, and more likely to overeat when you do eat.

I eat around 1800 calories most days.  I burn between 2700, and 4400 calories.  And trust me on those 4000 calories days, 1800 is NOTHING.  So I'll bump it up 2200, or 2400 on those days as needed.

Bottom line your fitbit is just a tool to help you manage your diet.  If you eat properly, and keep it yellow or green, and eat at least the minimum, you should lose weight.  But weight loss is 80% what you eat.  20% exercise...

[SebringDon]

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@Daisychain96 wrote:

So bottom line- can I blindly trust fitbit's calculations to help me lose weight?

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@Daisychain96

Blindly? No. With a little feedback and judgement thrown in the mix? Absolutely.

I've been averaging 1.3 pounds per week for 20 weeks now, with my Food Plan set for a 1-pound loss per week and leaving a couple hundred calories of my Daily Calorie Estimate left uneaten most days. That means my particular metabolism fits almost perfectly into Fitbit's algorithm.

I've done it by paying serious attention to my macro mix, eating mostly healthy, unprocessed foods, and getting adequate but not outrageous amounts of mostly cardio exercise every day. I've started adding in strength training through FitStar, and after a week I can already see an improvement there as well.

Working the Food Plan properly is important. I've described that in detail in the 4-part series of posts at the following link.

Fitbit's Food Plan Demystified

So where's the feedback and judgement come in? As I mentioned, I'm one of those whose metabolism fits Fitbit's algorithm. The only way to see if it's the same for you is to try it. Set your plan to a reasonable level for what you need to lose, follow the plan for a couple of weeks, and see if you're getting the results you expect. Most people seem to fit the algorithm pretty closely, so chances are you will too.

If not, adjust your food plan accordingly, or adjust your calorie intake up or down by 250 cals a day (depending on whether you're losing too fast or too slow) and check again in another week. Once you're dialed in, you're good to go.

Hope this helps!

[TerriCA]

I don't know what Fitbit you have but I have a Fitbit Charge HR and LOVE it. I have had other Fitbit's in the past (Zip and One) but have lost both while wearing them. They were great in counting steps but have to agree that in reality, what you eat affects your weight loss more than how much you walk. I have "eaten healthy"  (unrecorded) and walked very regularly for years and just couldn't get anywhere. I didn't have high expectations when I got it as a present at Christmas and for me was a bit intimidated when setting it up on the computer (deleting my lost Fitbit and setting various goals and settings but at the end of January, I decided to do it as my holiday weight gain (on top of an already frustrating and high weight) was not going anywhere with my "New Years Resolution" so I finally pulled it out of the box a month later. I just started using my Fitbit Charge HR on January 30th and in 16 days, quite shockingly lost 6 lbs (!)  setting a deficit of 500 calories per day and staying under target while eating an average of 1500 caloreis per day. I'm also averaging over 10,000 steps per day and probably 50-60 of active minutes. My Fitbit keeps me very motivaed for the steps and exercise part and I find I will now even take the dog out for an extra walk or jump on the treadmill for another 20 mins or fit in a walk at 5:30AM before work as I like to see that additional calories burn and active minutes increase. I set my goal for 10 minute increments of active minutes (lower than Fitbit's default) too so I can get credit for 10 active minutes so that helps me stay motivated.   I will say that the part that I think made the MOST difference was the actual tracking of the calories, entering and recording them. Fitbit has a great food data base so most foods are easy to find. Even restaurant meals or brand name foods in stores. If you are estimating though, and not writing down every bite, you may not be accurate in the "calories in" part. That is key. I also found for me eating low carb and cutting out grains and processed foods extremely important for controlling and getting rid of cravings. Low carb does not mean no carb. I eat a lot of vegetables and some fruits (berries, apple)  but steer clear of high sugar fruits. I also eat moderate protein not high. (Too much protein can convert to glucose).  What I found surprising also was that in viewing the nutritional analyis report on my free trial of Fitbit Premium, I was shocked at just how many carbs I was actually eating. One forgets vegetables have carbs. Example...one yellow bell pepper has 12 grams of carbs. Apples can range from 14-25 grams depending on type and size. It adds up trust me! It's eye opening when you really record all you eat and see the nutritional analysis to see how many carbs and sugars you are consuming. Carbs trigger an insulin release and that can be a problem for many struggling with their weight...making you more hungry. Maintaining steady blood sugar is very improtant for many when trying to lose weight. Lower carb helps keep your blood sugar steady without the spikes that can cause cravings. Eating lower carb, I am eating approximately 1500 calories per day and losing weight without being hungry which is wonderful:) What I also like about seeing all the food information is it will allows you to reflect on what you are eating, when you are eating it and how it is distributed by macronutrient (carbs, fats, protein) as well as over your day so if you start to see a slow down of weight loss you have information to help make changes. Easier to tweak macronutrient ratios or drink more water or eat less at night etc when the data is all there for you to see. Bottom line, from a woman who has done every diet program out there over the years and struggled with weight loss, this Fitbit Charge HR is a fantastic tool when using all aspects of it (food recording, exercise, steps and HR monitoring). It is keeping me honest and motivated and I feel like if things slow down (which of course it will) I will have real data to look at to make informed "tweaks" to what I am doing. First time I am truly excited and hopeful in a long time:) Good luck to you! 

[josephz2va]

It depends on your consumption of foods to help with weight loss. Avoiding all the bad foods not associated with a diet plan. Restaurants and Fast Food joints are worst as they load it up with all the bads. Most dietitians will provide a list of foods and amounts to consume, and would recommend foods to stay away from like coffee and donuts at Dunkin Donuts or McMuffins from McDonald's. You can make your own McMuffin at the house at 1/8th of the price anyways in under 5 minutes.

[DominicJ]

Eat what it tells you

Less isnt better, if it was, people would just eat nothing until they were at their goal

[divedragon]

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@DominicJ wrote:

Eat what it tells you

Less isnt better, if it was, people would just eat nothing until they were at their goal

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Not necessarily a bad idea!  Fasting works! (;

[SunsetRunner]

What I have always been told, and moaned at, eat slowly, give the body time to let you know when it is full, everyone is different and burns calories at a different rate

If you eat too fast, by the time your body tells you it is full, you could have eaten far more than it needs

Also, drink plenty of water

Using Fitbit with Myfitnesspal helps keeping track of the calories you have burnt and what you have left etc, but don't take them as gospel, use it as a guide

[SunsetRunner]

The food plan is a guidance, not necessary to trust entirely.. it's possible to have eaten enough (there are more calories in the foods eaten than listed in the package or less, eaten close to the daily calorie allowance already), or still calories left to eat but not hungry, giving a license to eat more, even though feeling needing to force feed in the moment, or thinking being hungry cause there are calories left to eat..

Could be possible to logged less than eaten, feeling comfortably satisfied not needing more, though the plan tells to eat more. When wanting a piece of fruit, that goes over the calorie allowance, leaving satisfied for longer than searching for some candy to stay within the allowed range (and it's easier to scan, it has a label).. though the fruit is more beneficial for the body, leaving satisfied longer so eating likely less in the longer run..

It can be used as guidance, to see if staying around the same weight, slowly gaining weight.. or needing to make some adjustments when the goal is to get leaner. Meanwhile trying listening to your body appetite / hunger / satisfied signals.. to know when it needs nourishments, which foods leaves most satisfied? Which foods eaten in larger quantities, and still being hungry? Which foods is your body desiring in the moment and how much possibly? (It knows which foods are available, which nutritients it contains,..) and let know when listening to which food it needs, in the quantity it needs..

It can be tricky but it's worth it getting more in tune with your body every day.

If not so hungry, only wanting a few pieces of fruit, if eating to eat and have something else instead first not really wanting, eating the few pieces of fruit anyway.. allow to have what your body craves for in the moment when possible, possible not needing more,.. otherwise see which foods are available if hungry, which is the most appealing to have in the moment.. and how much..

Our bodies know better than a plan.. send out on a food hunt (where every food in sight will do).. if eating to less over time to compensate. It seeks balance, cause wanting to survive (it's a good thing, recognize when this happens and fill up on foods which leave you most satisfied overall first when available).

Mainly being satisfied with portions of choosing (not counting calories anymore, being aware of portions and appetite / hunger / satisfied signals), this morning was a little feast though.. that happens sometimes..

Thank you precious body

[emili]

well you have lots of advice here. the only way you will know for sure is if you try it both ways. everyone is different. we all lose different and what works for one may not work for another. the only truth is you have to be in a caloric deficit to lose weight. how you create that deficit, that the experiment. Good luck!

[SunFlower66]

Hi JohnRi, so you are saying to lose weight; I should always stay to 1,300 calories (no matter how much exercise you do) .... I always thought;- stick to certain amount of calories (eg: 1,200 to lose weight ....(eg) 1,500 to maintain it) - And do more exercise to speed the weight lost up or to make it up when you accidently ate a-little more than you should have................................................................................................................................................ Well I did that and by no miracle I did NOT lose an ounce, or 1/2 kg, (since i bought my Fitbit for myself for xmas) ..............it's like my body won't allow me too...I started off at 1,500 calories, then went down 1,200 calories - NOTHING, i walked, i ran on the treadmill, i do aerobics 3-5 times a week, i am always on my feet doing 7,000+ steps and more sometimes just being a mum...so why not a OUNCE of change on my scales.????... really, this is fascinating me, I bought my fitbit Charge HR to lose weight, and now i am giving up... I hear other people tweet their diets and (or) just exercise a little more and lose 1 kg .............me..........NOTHING.!!!!!... Me jealous (sook, sook).... reaching out for help....unless something is wrong with my thyroids?

[Jcamp]

SunFlower66

I hope you didn't give up! It takes a little time to figure out what you need to do. Besides, any exercise is good! Even if you don't see a big weight change.  It can lower your risk of heart attack, etc. Look at other areas of progress besides weight. Increased steps, etc. 

You can try to do what others do, see if it works. If it does, great! If it doesn't, adjust! Everyone is different. Be patient with yourself. 

And don't forget, as you exercise you gain muscle! Sometimes you ARE losing fat, but muscle is being made in its place!  

[ttexas]

one thing you have to remember is you have to burn 3600 calories to lose 1 pound. so if you burn 3200 calories in a day and eat 2200 calories that is 1000 calorie deficit so it will take you 3 1/2 days to lose 1 pound. I found what worked for me to keep me motivated was having a digital scale. if i way 228.7 lbs  and the next day weigh 228.2 I lost half a pound but if you didn't have a digital scale it would look like no weight loss and it can be discouraging. remember the best way to lose weight and KEEP IT OFF is a slow process. 1-2 pounds a week. i started jan4th and lost 25 lbs by mar 19th .

[Kyakr]

I wonder if my Fitbit charge is giving me accurate info.   The other morning, I woke up, looked at my Charge which told me I had expended almost 500 calories - I hadn't even put my feet on the floor yet.   Anyone else experience anything like this?

[shipo]

What time did you get out of bed that day and what is your basic daily calorie burn (assuming no activity)?

To be quite honest, 500 calories if you slept in late doesn't sound like a stretch.

[Kyakr]

Sleep in late - I don't even remember what that is like.    430 a.m. - require minimum of 1320  cal per day (assuming no activity) - working out 3 days a week - strength training and cardio.     Just starting crossfit.

[GershonSurge]

In my experience, it depends on which model and your exercise habits. To keep it simple, continue as you are doing, and if it doesn't work, increase the deficit.

[ttexas]

burning 500 calories while you sleep isn't unusual because your body burns calories to keep you alive,(breathing, heart pumping. digestion etc) all burn calories

[Dominique]

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@ttexas wrote:

burning 500 calories while you sleep isn't unusual because your body burns calories to keep you alive,(breathing, heart pumping. digestion etc) all burn calories

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Precisely. That’s also what the Fitbit app tells you (Did you know...) when you click on Calories:

[shipo]

When I got up this morning at exactly 5:00 my calorie burn since midnight was 390; sounds about right to me.