Look around any cocktail party and you're bound to spot the must-have accessory of the moment. It isn't a chic bag or killer pumps–it's a plastic bracelet.
Accelerometry-based activity monitors like these (often called accelerometers) are quickly becoming the hottest get-fit gadget to own: Trend analysis firm ABI Research predicts sales of fitness trackers–which work by detecting your movement throughout the day, logging it into an algorithm, and spitting out the number of steps you've taken, calories burned, and more–will jump by 40 percent each year for the next five years.
Their popularity stems from how cool-looking, easy to use, and tricked out they've become. Thanks to improved technology, monitors can now do things like wirelessly sync to your mobile phone, track stuff beyond steps (like hours and quality of sleep), and alert you when you're being lazy–all of which can help shine a light on your habits. In a study by researchers at Indiana University, people who wore a pedometer (a type of accelerometer) daily walked 16 percent more than they did prior to participating in the study, and lost an average of 2.5 pounds.
"Actually seeing real-time data throughout the day–which shows you how active (or inactive) you are–can help you proactively change those behaviors and create different results," says study author Jeanne Johnston, Ph.D., a clinical associate professor in the School of Public Health's Department of Kinesiology at Indiana University.
Here's how to use these activity monitors to shape up and shed pounds for good.
BE SKEPTICAL
Fitness trackers can be an effective weight-loss tool (motivation! accountability!), but they can sometimes misread your activity. For example, wrist bands may underestimate effort during cycling because your arms are more stationary, but can overestimate the calories you burn while, say, typing on your keypad.
"There's not enough comparative data yet to show just how off trackers can be, so it's best to think of the numbers as a rough gauge," says Nate Meckes, an assistant professor of applied exercise science at Azusa Pacific University. But they're getting better: The data and algorithms are constantly being fine-tuned.
SHARE THE WEALTH
Research suggests that using the social aspects of these devices–competing with friends or other users to see who can tally the most steps per day and posting workout updates on your social networks–is a key to prolonging people's long-term use and engagement. But if you don't want everyone on Facebook seeing your tracking status, check out Path (free for iPhone and Android), an app that allows you to share updates with just your inner circle as opposed to your entire network.
USE REMINDERS
Following a tailored exercise plan and combining it with reminders on your computer and phone can help you exercise more each week. Most trackers and apps have settings that can nudge you if you've been sitting behind your desk for too long or you haven't hit your targeted goal.
BE CONSISTENT
If you log 10,000 steps one day, but then forget to wear the band the rest of the week, you're not getting an accurate picture of your typical physical activity. Experts suggest putting it on as soon as you get up in the morning and taking if off right before you go to bed. Wear it for at least seven days straight to identify your average movement patterns.
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