Tech Habits to Adopt or Avoid for Successful Weight Loss

Tracking Food Intake: A Double-Edged Sword

Logging everything you eat and drink using an app like MyFitnessPal can be an effective way to stay accountable and make better food choices. Having a visual record of your daily intake may motivate you to stay on track with your weight loss goals. "Tracking apps are always great for tracking your calories and macros in and out," notes registered dietitian Anne Danahy. "Many people are surprised at how much they learn about their food choices and health habits from these." However, it's important to be mindful of your relationship with food tracking. While a useful educational tool for some, it can become an unhealthy obsession for others. If you find yourself stressed out and fixated on the numbers, it may be time to take a step back and reevaluate your approach.

Virtual Fitness: Endless Options at Your Fingertips

One of the biggest advantages of technology is the wide availability of online workout videos and virtual fitness classes. Whether you prefer yoga, HIIT, or strength training, you can easily find an endless supply of guided workouts to do from home. "I love the amount and variety of online workouts available over the past year," Danahy says. "Even if you're stuck inside or working late, there is some 15-minute online workout you can pull up on your phone or tablet. It helps to develop and maintain fitness habits."

Unplugging From Screens: A Necessity for Well-Being

Between work demands, social media, online entertainment and virtual workouts, many people now spend the bulk of their day staring at screens. This can detract from time spent on healthy habits and self-care. Social media in particular can negatively impact body image and self-esteem. Make it a habit to regularly unplug from technology, even if just for short stretches. Go for a walk outside, do some gentle stretching, or simply sit and notice the sights and sounds around you - no phone needed. Taking tech breaks can reduce stress and help you recharge. "You must unplug at least twice a day," advises yoga instructor Annie Appleby. "Listen to music to boost your mood while you move around."

Online Health Challenges: Choose Wisely

Joining an online health challenge can provide extra motivation, accountability and a supportive community as you work toward your goals. Many people enjoy the camaraderie of taking on a challenge along with others, whether it's daily exercise, giving up alcohol, or hitting a step count target. "Having some sort of support system in place can increase the probability of reaching specific goals and make the process more enjoyable," says registered dietitian Leah Forristall. However, be wary of challenges that seem too extreme or promise unrealistic quick results. Major red flags include anything requiring supplement purchases or complete elimination of food groups. Seek out balanced challenges aligned with evidence-based practices.

Influencer Advice: Consider the Source

Before starting any new diet or workout routine, carefully consider the source of the information. Qualified experts to trust include registered dietitians, certified fitness professionals, and medical professionals. Many social media influencers, while popular, do not have the credentials to dispense health advice. "Just because someone is giving out health advice does not mean it's evidence-based," cautions Forristall. "For example, 'What I Eat in a Day' videos are trendy on TikTok but often portray an inadequate number of calories for adults. Viewers then compare themselves and adjust their own eating habits in unhealthy ways."

Distracted Dining: Just Say No

Make your meals a screen-free time, whether eating solo or sharing a meal. Avoid checking emails, news, texts or social media so you can focus your full attention on enjoying your food. Studies show that people consume more calories while scrolling on their phones. When dining with others, be present in the moment and engage in conversation free of tech distractions. You'll likely feel more satisfied, eat less, and enjoy a deeper sense of connection.

Nighttime Phone Use: The Sleep Disruptor

If you regularly use your smartphone in bed, you're likely getting less sleep than your body needs. The stimulation of reading, watching videos or doom-scrolling not only keeps you awake later, but the blue light exposure inhibits your natural sleepiness. To set yourself up for weight loss success, establish an evening tech cutoff time at least one hour before bed. Keep your phone out of the bedroom overnight to eliminate the temptation to check it. Disconnecting will help you fall asleep faster and get more restful sleep to support your healthy lifestyle. With technology so intertwined in modern life, it's crucial to establish healthy boundaries and habits around its use. Be intentional about leveraging apps and online resources as helpful tools on your weight loss journey. But equally prioritize time away from screens for your overall well-being and success.