NTP Development Studios
Mobile Application Specialists
Guide to Great Weight Loss Apps

A weight loss plan is not simply a matter of exercising and eating healthy. Successful weight loss has many components that address both the body AND the mind. All are all equally important in determining the degrees of success you will achieve, as well as contribute to keeping the weight off. This is why you must apply ALL the components of weight loss to reach your goals, and they are:

Self Motivation -> Self Monitor -> Caloric Intake -> Exercise -> Water -> Sleep

That sounds like a lot to keep track of, so why not develop an App Arsenal that helps you achieve success! Below is a detailed description of each component and the iPhone Apps that will help you create new healthy habits for yourself. Get ready – you can do it!
Component: Self Motivation
Most weight loss plans fail without initial and continued motivation. Positive self-talk like “I see myself at a healthy weight,” and “I exercise because it makes me feel good,” is so important to a successful diet plan. So, unless you are going to hire someone to “pump you up” each day, you will need to learn how be your own motivational “cheerleader” and stop sabotaging yourself. To start, ask yourself "Why do you really want to lose weight"? and have a very clear answer. Don’t forget to include all of the health risks that are involved with being obese. Use these answers to set goals and remind yourself of these goals each day. Then, take set aside some time to visualize your success and cheer yourself on. This strategy will help you stay motivated and keep moving forward through positive self talk.
App: Think Thin
Cost: $1.99
Overview: Think Thin has over 100 positive affirmations as well as inspirational weight loss photos. You can also upload your own photos and write your own affirmations. Use it as a daily motivator to keep yourself on track, especially when faced with temptations. How many times have you started a diet only to sabotage yourself with negative self talk like “this is too hard, I can’t do this, I failed before I will fail this time, what’s the use…” etc. Think Thin will help you change those negative thought patterns into positive ones to mentally prepare you for a healthy, slimmer, energy-filled lifestyle.

Need additional help getting motivated? Consider joining a group like Weight Watchers or Jenny Craig.
Component: Self-monitoring
Write down what you eat on a daily basis, including the time, the amount, calories & fat. Research (i) has found that people who kept a daily record of their food intake lost 64% more weight compared to those who did not. This is especially important during high risk times, like during the winter holidays. Two studies (ii) showed that people who self monitored during this season lost weight, where as those who did not, gained several pounds.
App: Thin-cam
Cost: $0.99
Overview: An add-on to the website www.thin-site.com The app lets you photograph your food and creates a food journal that is stored on thin-site and organized by day. Use it to self monitor to help achieve those weight loss goals.
Component: Caloric Intake
There are several great weight loss plans available and at the end of the day, they all count calories one way or another. A calorie goal of 1,200–1,500 calories per day is recommended for weight loss, depending on your weight and height.
App: Calorie Counter Diet Tracker
Cost: Free
Overview: The concept is very basic: calories in versus calories out. This App has over 750,000 foods listed in its database. It also has a recipe calculator - Enter your own recipes and calculate their nutritional contents.
Component: Exercise – cardio & strength training

To lose weight, the recommended goal is 1,000 calories a week through exercise. Whatever you do, be sure to pick a fun and sustainable exercise program. If you are too embarrassed to go to the gym, then buy some videos, a treadmill or hire a trainer and work out at home. Simply walking is a great form of exercise - a brisk walk for 30 minutes, 5 days per week satisfies this requirement. In addition, increasing daily "lifestyle" activities, such as parking farther away from buildings and taking the stairs instead of elevators will contribute to your exercise goals.
App: StepTrackLite
Cost: free
Overview: StepTrackLite is a simple pedometer that measures and track physical activity while strolling, walking, or running.
The app works whether your iPhone is in your pocket, on your belt, or even in your backpack, and you can listen to music as you get your workout on

Strength training:
Building muscle helps burn fat. Muscle mass naturally diminishes with age which leads to an overall increase in the percentage of body fat. As you gain muscle, your body is able to burn calories more efficiently — which can result in weight loss. You can do many exercises with little or no equipment. Try push-ups, pull-ups, abdominal crunches and leg squats. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
App: iPump Pilates
Cost: range from .99 - $2.99
Overview: Like a personal trainer in your pocket, iPump has several apps designed to build strength: iPump total body, iPump Apps & Core as well as yoga and pilates.
Component: Drink Water
Drink water before every meal. Water curbs your appetite and speeds up your metabolism. 6 glasses a day is recommended.
App: Absorb Water
Cost: $1.99
Overview: Now there is an app for everything - including tracking your water intake! Absorb Water allows you to drink almost anything and figures out at the end of the day if you are hydrated. The app isn't happy until you drink a minimum of 12 glasses of water a day, from the 12 possible sources. The App includes 24/7 Hydration Alerts.
Component: Sleep
Don’t underestimate a good night’s sleep. Researchers have also found that people who sleep less than seven hours per night are more likely to be overweight or obese. It is thought that the lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin, important for the regulation of appetite, have been found to be disrupted by lack of sleep. Sleep has the added benefits of reducing stress & depression.
App: Relaxing Ambience
Cost: $0.99
Overview: Falling asleep to sounds of nature can be a very peaceful way to drift off. With the Relaxing Ambiance app, users can choose from 56 sounds including beach ambience, wind chimes, and forest streams. The app also allows you to adjust volume and mix multiple sounds together to create your own sleep melody.
Weight Loss Tips:
Finally, there are some strategies that an App can’t really provide, and those are:

Join a Group:
If you are having a problem getting motivated and staying on track them maybe you should consider getting help. Groups like weight watchers and Jenny Craig use accountability and the buddy system to really help with weight loss. So, if you can’t seem to lose it on your own - don’t give up - give a group a try – it just might work for you!
App: Weight Watchers
App: Jenny Craig

Control your Environment:

Planning meals and your preparing a grocery list with healthy foods can help you stay on track. Remove triggers that defeat your success from your environment. Ice cream, potato chips, alcohol, etc. Chances are your family could use some healthy alternatives as well. Don’t go grocery shopping when you are hungry.

Be realistic:
Set modest (reasonable) weight-loss goals instead of striving for the ideal weight for your height. There is a growing body of literature that suggests that losing 5–15% of body weight is associated with substantial improvements in obesity-related conditions such as diabetes, cardiovascular disease, and hypertension. (iii)

Good Luck! You can do it!

Obesity Health Risks (iv)
Being overweight or obese isn't just a cosmetic problem. It greatly raises the risk in adults for many serious diseases and conditions including:
• Type 2 Diabetes
• Stroke
• High Blood Pressure
• Coronary heart disease (CHD)
• Infertility & menstrual irregularity
• Gallstones
• Osteoarthritis
• Cancer
• Sleep Apnea
• GURD (Gastroesophageal reflux)
• Hypertension

i. Sperduto WA, Thompson HS, O'Brien RM: The effect of target behavior monitoring on weight loss and completion rate in a behavior modification program for weight reduction. Addict Behav 11:337-40, 1986.

ii. Study 1: Boutelle KN, Kirschenbaum DS, Baker RC, Mitchell ME: How can obese weight controllers minimize weight gain during the holiday season? By self-monitoring very consistently. Health Psychol 18:364-68, 1999. Study 2: Baker RC, Kirschenbaum DS: Weight control during the holidays: highly consistent self-monitoring as a potentially useful coping mechanism. Health Psychol 17:367-70, 1998.

iii. Foster GD: Reasonable weights: determinants, definitions and directions. In Obesity Treatment: Establishing Goals, Improving Outcomes, and Reviewing the Research agenda. Allison DB, Pi-Sunyer FX, Eds. New York, Plenum Press, 1995, p. 35-44.

iv. National Heart Lung and Blood Institute

Obesity Health Risks