Whether the slimming APP is reliable or not, in today's society, most people are thin and beautiful, and they also blindly pursue the beauty of bones. Now that the information age is relatively developed, everyone will learn about various weight loss methods through various apps, so the weight loss app is not reliable.
Whether the slimming APP depends on 1 has become a part of our lives. For example, the current exploration (social) and small red book (community e-commerce platform) have become the new favorites of young people. Among many medical and health apps, weight-loss apps also belong to a large category. Many people record their footprints and physical exertion by opening the app during exercise.
However, is it effective to use these apps? Foreign researchers have done a series of studies. As can be seen from the research results of several years, the effect of weight-loss apps is indeed limited. Although talking is better than nothing, if we improve and perfect them on the existing basis, I believe these apps will definitely play their due role and truly become a slimming weapon for all obese people.
The substantial effect of slimming APP is not obvious.
The latest research comes from an experimental result published in the journal Obesity on June 4th last year. Duke University's research shows that although mobile apps can keep track of exercise, calories and weight loss, in fact, on average, weight loss apps have no substantial impact on young people. This study clearly recognizes the complexity of weight loss and the limitations of relying on weight loss APP method. The target users who use the cheap and convenient app portal are 18~35-year-old young people who are keen on trendy technology.
35% of people in this age group are overweight or obese. Professor Laura Swittky of Duke University, the main author of the research results, believes that according to the characteristics of this age group's preference for new technology, it is expected to intervene or correct their behavior with the help of the latest technology. After all, these people's living habits are not stereotyped and easy to change. Cardiovascular diseases, hypertension, diabetes and other diseases can be avoided through human intervention.
In this study, 365 overweight youths aged 18 ~ 35 were randomly investigated and divided into two groups. The first experimental group requested to apply a free Android application called City, which was jointly developed by Duke University researchers and Northeastern University Internet Medical Research Team.
Like many other applications on the market, CITY can track calorie intake, activities and weight loss plans, and also provide weight loss tips to meet users' social needs. On average, users who use this app can lose 2 pounds after two years, while members of the control group can also lose about 2 pounds by reading brochures such as sports and nutrition, so in fact, the effects of the two methods are similar.
I believe that for some people, APP is useful, but generally speaking, the effect of using APP is not much different from that of the control group. Although this does not completely deny that all apps are useless for weight loss, this app has little effect. In fact, other studies show that if the subjects can get personal guidance from a weight-loss coach and participate in behavioral intervention, the weight-loss effect can be guaranteed, but the disadvantage is that the labor cost is too high.
In this study, the fitness instructor will meet the subjects once a week for six weeks, and then follow them through a monthly conference call. Finally, it was found that all the experimental members in the coaching group lost more weight on average than those in the control group and APP group, about 8 kg after one year, while the control group only lost 5 kg. But two years later, there is no indication that the app or personal trainer group can lose more weight than the members of the education and publicity materials group.
The limitations of some studies will also lead to the above conclusions. Although experimenters were allowed to download other weight-loss apps, such as MyFitnessPal, within two years, there was no evidence that people who used City APP and those who increased their use of other apps had any improvement in weight-loss effect. The reason may also be the lack of interaction between different apps, or it is unreasonable to set the target population of 18 at 35 years old.
Next, researchers need to develop tools for young people, including different applications. Although many people can lose weight in a short time, the question is whether the lost weight can last for a long time. Researchers have been paying attention to middle-aged and elderly people, ignoring young people, but it is young people who are more difficult to lose weight. These people need intervention and treatment to resist the risk of subsequent diseases.
During the same period of 20 14, 1 1, a survey showed that millions of Americans were already using smart phone applications to calculate calories and health levels. According to a study published in the Annals of Internal Medicine, using calorie counting applications can't guarantee weight loss, at least not much. And although the health tracking APP may help users lose weight, the actual weight loss effect may not be brought by the app.
This result once again shows that losing weight is hard work. Although APP is a powerful tool to track calorie intake, it is not ideal in weight loss. The researchers recommended an app of MyFitnessPal to overweight adults who originally planned to lose weight in primary health care institutions in Los Angeles.
Why choose MyFitnessPal is mainly because it is one of the mainstream apps with more than 50 million users. Users can choose from more than 4 million food databases and add food to their daily recipes. They can control their diet by recording the total daily calories and comparing them with the set goals.
Researchers at UCLA randomly divided 2 12 middle-aged female subjects into two groups. A group uses an application to track calories and exercise, and allows users to interact socially with others. The other half doesn't have any restrictions, and they don't know the name of the app used by the other group, but they can use their usual weight loss methods or discuss weight loss methods with junior doctors.
By analyzing the data of the two groups for three months and half a year, it is found that there is no significant difference in weight loss effect between the two groups. Subjects, including those who didn't use the app, lost an average of 5 pounds. Conclusion: The performance of using APP is not better. In addition, users who use the APP cannot remain sticky. They use it five times a week in the first month, and they can only use it 1 time in the second month. However, the study found that the subjects who have been using MyFitnessPal to track calories did achieve the goal of losing weight, that is, the users who used app for the longest time and the highest frequency had the best weight loss effect, losing about 30 pounds.
Analysis of the reasons, although many people are using slimming apps, actually no one has enough time to pay attention to food calories for a long time. If you can't use the APP for a long time, follow the requirements of the APP. Although you can't guarantee success in losing weight, the APP is still a useful tool. 88% of people use app to record their health status, and it will take effect within 7 days. The longer it takes, the better the effect. After all, some users gave up after only two months.
And simply recording food can't stop users from eating junk snacks. But this can make users aware of their eating habits and pay more attention to healthy eating, which has been confirmed by previous studies. Recording daily diet helps to lose weight. Therefore, tracking health with app is a simple and effective way to control health, as long as you can maintain good habits.
In addition, WHO participated in this study. Kamal Jethwani believes that it is not enough to just record the data of APP, and it is necessary to set up multiple functions to enhance the weight loss effect, such as introducing artificial weight loss coaches, social interaction, cash reward mechanism, games and entertainment. In addition, clinicians should also participate and actively encourage patients to lose weight. There should be continuous encouragement to keep patients enthusiastic about losing weight. To this end, the researchers also improved the design of the APP and developed the Text 2 Move slimming app to intervene in public health behaviors and help lose weight. Dynamic telephone information can track the user's exercise amount and geographical location, and then push messages in a targeted manner to get feedback and interaction from users.
Looking back on a research paper published in JAMA Internmed in 20 13, it is pointed out that using app to track daily calories may be beneficial to lose weight compared with people who don't use APP.
Researchers from Northwest University tested 69 overweight adults, most of whom were over 40 years old. The experimental group was divided into two groups. One group was given a mobile medical application to measure calories, but the other group did not adopt new technology. In addition, everyone takes additional health education courses on nutrition and weight loss.
Studies have shown that using a group that can track calorie intake can control weight more effectively than using a stupid method of recording with paper and pencil. In the first three months, by tracking calorie intake, the average weight of the subjects decreased by 5%, which was 8.6 pounds more than that of the control group. The end result is that some people who successfully lose weight use an app to track calories, and some people are tracked by a fitness group coach every two months.
Analysis of the effectiveness of the weight-loss app: First, the subjects know that their weight-loss results will be directly transmitted to the weight-loss coach through mobile phones, that is, there is supervision, which causes invisible pressure on weight loss. However, it is impossible to transfer the weight loss results to the coach only by recording the dietary calories with paper and pen. In-depth analysis, this scheme design incorporates a self-monitoring mechanism to remind people of the calories of food they eat every day, which means that if users can clearly understand the real calories of food, they can control themselves and reduce their eating.
It should be pointed out that these subjects are not controlled by technology, and their average age is 58 years old. Based on this, it is speculated that the weight loss effect is more or less affected by related variables, such as familiarity with mobile devices or distraction from new and interesting technologies. Moreover, the most successful people in losing weight not only used the mobile app, but also consciously participated in the health education of losing weight.
The final conclusion is not perfect because the number of people tested is too small. However, it points out some reference ways for weight loss or patient care in the future, such as designing the APP more carefully and combining the new app with manual supervision, which will have a good effect on weight loss.
Similarly, on 20 13, 10,10.8, Time also introduced the research of Massachusetts Medical College, and the results were published in the American Journal of Preventive Medicine. The article is even more critical. It is blunt not to waste money on the slimming app, because the slimming measures by digital means may not be as effective as the old dieting and exercise, and it is of little significance to pay for the use of the app. The article bluntly mentioned the slimming apps that use the latest technologies, such as Daily Burn, Livestrong, FitBit, etc., which can't make users slimmer.
These applications can calculate the calories of food and the calories consumed in each step, thus helping to lose weight, and encouraging people to lose weight more actively through reward reminders and push messages. The researchers said that these apps can't guarantee the stickiness of users and can't let users participate for a long time, so they can't fundamentally change their diet and exercise plans.
The researchers compared the 30 most popular weight loss applications in iTunes and Android markets, including free and paid ones. Of the 30 apps, 28 adopted behavioral intervention strategies, which were proved to be effective by CDC. At the same time, I found that the paid APP is not better than the free app.
Dr. J Shah, a weight-loss doctor, believes that 95% of patients can lose weight successfully by using traditional food recording methods. Because recording eating habits can help users monitor their weight and let them check the calories burned at any time. Dr.J. Shah also believes that some patients feel that the experience of digital technology is better, so they will recommend certain apps to specific users. The most effective slimming app, including detailed records of patients' daily diet, calorie intake of protein and sugar, will also encourage users to exercise, drink water and get enough sleep by setting goals.
Among the above-mentioned research apps, the function of recording and calculating food calories is mentioned the most, which has long been confirmed by previous researchers. Compared with the old-fashioned pen and paper, this kind of app can track the user's diet and exercise in all directions and play a certain role in losing weight. Even if the final effect is the same as the traditional weight loss method, it is technically more convenient and has more comprehensive functions.
In addition, it is more prominent that human intervention users lose weight, and the effect is remarkable. Based on the intervention strategy, CDC of the US Centers for Disease Control designed a prevention plan for diabetic patients to help them lose 5%~7% weight through diet and exercise. Therefore, some weight-loss apps are also functional designs mixed with human intervention. The above research results show that people's supervision and responsibility do have an effect on weight loss and weight control.
Summarize the reasons why the effect of slimming app is not ideal or not obvious.
Some apps simply record dietary calories or exercise, and can't stop users from eating junk food. There is no policy setting for human intervention. In the case of unsupervised, users' bad habits are difficult to correct, but on the other hand, the cost of introducing human intervention is too high. If family doctors or doctors in grass-roots institutions can participate in the weight loss plan within an affordable range, it will certainly improve the weight loss effect of patients and prevent other diseases that may occur in the future.
The users of the weight-loss app have low stickiness and will not consciously and voluntarily insist on using it for a long time. Most studies show that users are enthusiastic and interested in using the application at first, but later they are basically idle. Therefore, in the above research, whether to use APP in the short term is basically useless to lose weight, and only long-term continuous use will have an effect. Therefore, in the future app settings, more incentive settings should be added, including cash incentives or game entertainment incentives, in order to maintain a high user stickiness and win the ultimate victory in weight loss.
Some apps have a single function and can only record dietary calories. It is suggested to add the following functions, including social interaction, game entertainment, cash reward and other routine functions, and track the user's weight loss progress in real time. For example, with the help of some devices, it can send a signal at a specific time or when users feel hungry, and strengthen their determination to lose weight. There is also the function of scanning bar code, which allows users to have a more detailed understanding of food calories. In addition, pushing personalized information in time, such as email or SMS, can encourage users to stick to their weight loss goals.
Weight loss APP can keep pace with the times by integrating three major contents.
The future weight loss APP must incorporate three points. One is to calculate the calories of all kinds of food, so that users have a clear understanding of the daily calories; The second is to introduce human intervention means, so that special people such as grassroots doctors or fitness coaches are responsible for the weight loss plan and follow up the weight loss progress in real time; The third is to enhance the stickiness of APP use, because weight loss is a long-term process, and how to maintain short-term weight loss effects should also pay attention to ways and means. Therefore, it is particularly important to try to attract users to participate in APP design for a long time. Fourth, the function is diversified, and it can be combined with intelligent hardware to push personalized and targeted reminder messages for users and guide users' behavior. If you can do the above, it may not be difficult to lose weight with app.
Is the slimming APP reliable? 2 1, morning exercises.
If you are used to getting up early, you can exercise in the morning. However, it should be noted that exercise after eating is not good for the stomach. It is not appropriate to exercise immediately after breakfast. In addition, your blood sugar is low when you get up in the morning, so you need to add some energy before exercise. So it is better to drink a cup of honey water or a piece of bread before going to exercise after getting up early. After exercise 1~ 1.5 hours, then have breakfast. If time is tight, you can eat a small amount of breakfast half an hour after exercise. At the same time, the time of adding meals in the morning can be advanced and the number can be increased.
2. Exercise at noon
Noon is not recommended exercise time. Because exercise can easily affect normal Chinese food at this time, and Chinese food is very important to lose weight.
If it is not easy to arrange exercise at other times, you can arrange lunch diet and exercise like this: two meals in the morning and afternoon will gain weight, while lunch will lose weight, mainly with a light diet. Lunch and exercise time should follow the principle of "exercise for at least 2 hours after dinner, and add more energy 1 hour after exercise".
Step 3 exercise at night
Evening is the most flexible time. If you can eat at around 6 pm, exercise at around 8: 30 pm is the best choice. It's too late to sleep easily.
If you need to exercise at 7-8 pm, you can transfer the weight of some dinner to the afternoon dinner (or eat dinner 2 hours before exercise), or you can add some fruits, vegetables, bean products, porridge and so on. Avoid hunger at night after 1 hour exercise. Try not to eat too much after exercise at night, which will not only overload the stomach, but also affect weight loss.
In fact, paying attention to losing weight is to better ensure your health and avoid being affected and troubled by some obesity diseases. However, if you choose the wrong way to lose weight, it may bring greater influence and harm to your body, so remind every friend who loses weight to understand the scientific way to lose weight.