Fitness and the Fitbit

I’ve had a Fitbit for about nine months now, and I get asked enough questions about my thoughts on it that I thought it would be most efficient just to write a blog post on it. Let me say clearly, this is not a sales pitch for Fitbit. There are other personal activity trackers out there, and here is a good summary and review of them. I have never tried any other one, but if you decide you want a personal activity tracker, research all the different ones.

First, for those who don’t know what a Fitbit is, it is essentially a really high tech pedometer. It keeps track of the number of steps you take and how quickly you take them, so it can tell the difference between when you slowly walking, walking briskly, or running. I have a Fitbit One, which can also determine how many flights of stairs I have climbed with a very tiny, sensitive altimeter. It calculates how many total calories you have burned by how active you have been, your basal metabolic rate, and your weight. The Fitbit has a simple display that shows that days total steps, stairs, miles, and calories burned. It is its ability to sync to the Fitbit system via your computer or smart phone app that really makes it high tech though.

On the website and to a certain extent on the smart phone app, you can see not only the stats that the Fitbit displays but also much more detail. It has a graph showing you how active you have been throughout the day. You can see all your data ever collected. For example, I can see how active I was six months ago and at what time of day. If you enter your weight manually or you use their Aria scale, then you can see all your weight data. You can log activities like yoga, running, gardening, etc. The activity logging helps to better calculate calorie burning as Fitbit will not know how much you are using your arms or other activities than walking or running. I exercise regularly on my elliptical machine, and it doesn’t really record my movement on it all that well, and it also can’t tell what kind of resistance I am using. I use the activity timer on the Fitbit to record the time I am on the elliptical machine, and then I use that information to log the activity on the website. Fitbit has a large database of various activities and how many calories on average you burn doing them. It uses the information you log to calculate the calories burned during that activity and overrides what it had originally calculated based on your movements it recorded. The activity timer is also nice when you are running or walking because it will use it to calculate your pace for that time period.

The Fitbit website and smart phone app also lets you record everything you eat and drink to calculate the calories you have consumed. It has a large database of food and their nutritional information. It has information on raw ingredients like apples or skinless chicken breast, and it also has information on processed or prepared food from big name brands and large food chains. You can also enter information based on nutrition labels.

If you enter a weight loss goal, Fitbit will ask how fast you want to lose it or conversely what kind of weekly calorie deficit you would like to achieve it. That is, as most know, in theory, you will lose one pound of fat with a 3500-calorie burn to intake deficit. Thus, if you consume 3500 calories less than you burn each week or 500 calories a day, then you should lose a pound a week. I say “in theory” because as any dieter will tell you, it is really not that simple. If you gain muscle, you could lose fat but still gain weight. Also, there is water weight that comes and goes, and then there is simply the “I have no explanation why I haven’t lost weight or why I have lost weight.” As a chemical engineer, the seemingly laws-of-thermodynamics-defying energy balance on my body is very annoying. Anyway, back to Fitbit, if you set a weight loss goal, it uses the calorie burned data it calculates to let you know how many more calories you can eat that day if you also enter all the food you eat. This is updated each time it syncs with the Fitbit, so after you exercise, it will show you how many more extra calories you can eat with this new activity information. Conversely if you are incredibly sedentary one day, the how many more calorie you can eat information will continue to decrease through the day. For example, based on my weight, my desired weight loss rate, and presumably my average daily activity level, each morning it starts out tell me I can eat about 2100 calories that day. As the day continues, if I keep a normal activity rate, i.e. walking here and there, the 2100 calorie will hold steady. If I sit like a lump all day, or the data just hasn’t synced, it might go down to 1700 calories or so. If I am quite active and then workout on my elliptical machine, it might say I could have eaten 3300 calories that day.

That’s a summary of what Fitbit does, and I would guess what other personal activity trackers do, so after using it for nine months, here’s what I think about it. I love it. Seriously, I love it. Granted, I am an unabashed data geek, so I love the data it gives me on myself. I think it is fairly accurate. In terms of tracking steps, it seems to need you to take at least five steps or so before it starts recording them. I have paced back and forth in a room with less than that, and it didn’t record anything. I am not sure of the exact number of steps it needs. It records flights of stairs accurately for the most part. It is supposed to record one flight of stairs for every ten feet climbed. In my two-story house, it is accurate, and in my office building, it records either one or two flights of stairs for every flight I climb because the floors are more than ten feet apart but less than twenty feet. When I notice that it is not recording stairs properly, I clean the Fitbit with some canned air. In terms of accuracy for calories burned, I have no idea how accurate it is. Based on my weight loss, I would say that it is probably fairly accurate.

As for whether wearing it everyday has changed my behavior, it definitely has. It is a reminder of how active or inactive I am. One of the reasons I first bought it was as I mentioned in a previous post, after moving to the DC area, I lost about 20 pounds without really trying because I adopted a pedestrian lifestyle. I bought the Fitbit to understand just how much walking I was doing. According to Fitbit and some other sources, you should try to take 10,000 steps and climb ten flights of stairs everyday. When I first started wearing the Fitbit, I found that I walked almost that much on a normal day without even exercising. I exercise almost everyday, so it became much more clear why I was losing weight. It was rather an eye opener when I went to Houston for Christmas a couple of months after getting my Fitbit. Even accounting for the fact that it was vacation, in Houston you drive everywhere. I had to make a very concerted effort to go for a walk in a park everyday to try to get 10,000 steps. Thus, it became clear just how much walking I do in DC relative to other places I have lived.

The constant count from my Fitbit has helped motivate me to keep increasing my activity level. If you are a competitive person, then friending people who also use Fitbit via the website may also help to motivate you, as on the website and app, how you rank in steps is shown in relation to your friends. Fitbit’s website also awards you daily and lifetime achievement badges for your steps, stairs, and weight loss. Each 5000 steps in a day gets you a higher badge and similar for the steps. This somewhat silly little badge icon on the website has managed to turn me into a 5 year old wanting another gold star, and I once found myself walking up and down my house’s staircase two times for no reason but for the sole purpose to get a higher badge. There is probably a bit of insanity or addiction that hits those of us who really get into the Fitbit. However the lifetime badges are a nice reminder of how much you have done. Because I also have Fitbit’s Aria scale, I get a badge for every five pounds that I lose, which is a rather nice reminder also.

My behavior has changed in very specific ways since I first got my Fitbit. About a month or so ago, I started going for walks during my lunch break at work. I actually really enjoy my walks now for various reasons, but it also gives me an extra half hour of brisk walking to add to my daily step count. At work, I also now regularly use the restroom on another floor to get a few extra steps and a flight of stairs. I now average about 18,000 steps per day, and I regularly climb over 25 flights of stairs per day. My pedestrian lifestyle has continued and increased. I enter everything I eat into the website, so it can tell me how many more calories I can consume. I have continued to lose weight.

Besides a continual reminder of your activity level, I think one way a personal activity tracker can help a person increase their fitness, is that it can help you figure out how you can achieve your goals whatever they are. There have been days when I have been pleasantly surprised that I have already accomplished quite a bit of steps, yet I haven’t gone for a walk or exercised. However, I was moving almost non-stop around the house doing housework, or I did several errands and parked at the back of the parking lots. Thus, the Fitbit helps me realize how small changes in behavior like parking at the far end of a parking lot can help to increase my fitness. Is that small action in itself going to cause me to lose a pound? No, but every little bit of lifestyle change can help.

A Fitbit is not a miracle cure for being overweight or a sedentary lifestyle. If you don’t care how inactive you are, then a constant reminder of your inactivity is not going to help. If you would like to become more active or figure out how much you can eat based on how active you are, then it can really help. It is a really nice tool, and like all tools, the usefulness and effectiveness of it, entirely depends on the user.