There's no argument against statistics. This applies to weight loss too. It's all about psychology: we perceive an effect as more significant when we can measure it. A couple of kilograms lost in a week become the perfect motivation to start exercising again and give up sweets. To make it easier for us to monitor our bodies, technological geniuses have invented a multitude of devices that not only accurately measure us, but also chart our weight fluctuations and provide recommendations, all but brewing coffee. We've compiled a list of essential gadgets that every woman watching her figure should have.
Scales
The altar of weight-loss girls and the main tool for measuring weight. We jump on the scale day and night and love to panic over the sudden weight gain, forgetting that our weight actually fluctuates depending on the time of day, the day of our cycle, and even the amount of water we drank (or didn't drink) the day before. Nutritionists recommend weighing ourselves once a week, and doing so on the same scale every time. You'll likely never know how accurate your scale is. But you'll know exactly how much weight you've lost.
How to choose?
We're sure you already have a scale at home, but how modern are they? Previously, only mechanical scales existed. They could handle heavy loads, were inexpensive, and didn't require extra batteries, but they tended to be highly inaccurate. Today's electronic scales not only calculate your weight to the nearest hundredth of a gram, but also analyze your body fat/muscle ratio, store your last weigh-in, and even calculate your BMI. The most modern models can be programmed to remember the weights of up to 10 people. Some scales even allow you to transfer your weight charts to a computer via USB. Which features are essential is up to you; the price will be directly proportional to their number, as well as the quality of the design and brand recognition.
Approximate price: mechanical – on average 500 rubles, electronic – on average 1500 rubles.
Pedometer
This gadget is a must-have for any office worker. The recommended daily step count for an adult is 10,000. If you work in an office, commute by car, and drive home after work, you're unlikely to reach even half that number, especially considering a half-hour walk is equivalent to approximately 2,500 steps. To test this, simply wear a pedometer for a week and compare your activity level with expert recommendations. Incidentally, walking will help you lose more weight than sitting, and a pedometer can be an extra incentive to do so. Start challenging yourself by vowing to walk at least 10,000 steps a day for 21 days. Psychologists say this will become a habit within three weeks. Another option is to compete with your partner, your child, or even buy pedometers for the whole family—and get a slim figure in no time! And compare your results in the evening, but don't cheat!
How to choose?
Basically, a pedometer is a clip-on device that's easy to put in your pocket, attach to your belt, or even to your underwear. Throughout the day, the device will count your steps based on your body movements (so there may be some error if you're riding a minibus, for example). Naturally, the smaller the clip, the more convenient.
The simplest pedometers will simply count your body movements and adjust the counter based on that. More sophisticated models can track the distance you've walked using GPS and calculate your average speed and calories burned. It's a good idea to have a lid that closes, so you don't accidentally reset the settings. The most modern pedometers, like the FitBit, can even connect to your computer and generate graphs based on your walking data. Incidentally, in addition to counting steps, FitBit also alerts you if you've been sitting in one position for too long and tracks your sleep at night.
Tip: It's best to wear the pedometer on the front of your waist, in line with your knee. This will ensure the most accurate measurements.
Approximate price: the most basic one costs 500 rubles, while more complex models start at 1,000 rubles. Ordering a FitBit from the US (it's not yet available in Russia) will cost you approximately 3,500 rubles with delivery.
Heart rate monitor
It's used to measure your heart rate (HR). Why do you need to know it, you ask? Your heart rate determines the effectiveness of your workouts. You can find your maximum recommended heart rate using the formula 220 – your age = maximum heart rate. It's best not to exceed this number during exercise, otherwise the heart will be overloaded. This is what a heart rate monitor monitors. For fat burning, you need a heart rate of 70%, for aerobic exercise, 80%. For endurance training (the anaerobic zone), 90%. A separate heart rate monitor (similar to a regular watch) is essential for accurate measurements. Heart rate monitors built into exercise equipment don't always provide perfect results. Plus, to measure your heart rate on exercise equipment, you need to hold onto the handrails at all times, which is impossible, for example, when running.
How to choose?
Modern models have built-in timers and stopwatches, and some even feature a built-in pedometer. Naturally, the more built-in features, the higher the price. However, a heart rate monitor can be used not only in the gym—it's also useful in everyday life.
Approximate price: 1500 rubles.
Yogurt maker
At first glance, it's not obvious that a yogurt maker is the number one gadget for those trying to lose weight and maintain a healthy lifestyle. But we've often met women who say that if they had to give up one useful kitchen gadget, they'd definitely keep their yogurt maker. Judge for yourself: for a small price, you get a device that will always have fresh yogurt at home in any quantity you need. And you won't need anything other than milk—you can use pre-made yogurt as a starter.
You can make any kind of yogurt you like; just add some fruit or berries to the milk—you'll have a healthy breakfast with absolutely no preservatives. You can also make unsweetened yogurts for sauces: just add salt, herbs, and other spices to taste.
How to choose?
One type of yogurt maker has the following design: a stand with individual jars. Most often, there are seven, but sometimes there are more or fewer. Another option is a yogurt maker consisting of a single large pitcher. Jars are preferable: they are easier to store and eat one serving at a time than dividing yogurt from a shared pitcher. Individual jars come in glass and plastic. Other factors aren't crucial when choosing, but they can be a nice bonus, such as a special compartment in your yogurt maker for storing the cord.
Approximate price: 800-2000 rubles.
Kitchen scales
You are what you eat. And not just what, but also how much. Kitchen scales will help you know how much and what you're eating. They'll make it much easier to calculate the calorie content of foods you've eaten, knowing the number of calories per 100 grams. This means it'll be easier to keep a food diary, recording how much and what you've eaten, and immediately converting it to calories. And, of course, they'll also come in handy when preparing recipes—no more guesswork.
How to choose?
Kitchen scales come in mechanical and electronic versions. The choice depends solely on the accuracy you desire. Mechanical scales have a higher margin of error, but they are significantly cheaper than electronic ones. Electronic scales come with a bowl or a platform. You can't weigh dry or liquid ingredients on a platform, but it's better suited for bulky items.
If you're choosing a scale with a bowl, check if it's removable—it'll be easier to clean. Different models have different weight limits. Typically, the maximum weight ranges from 2-5 kg, but you likely won't even need that much. Most modern electronic scales have a built-in calorie counter. Some scales pre-store the calories per 100 grams of food, while others allow you to enter the calorie content yourself—you can always find it on the product packaging.
Approximate price: 1000-1500 rubles.