Pixel Watch 2, Weight, Nutrition, and Exercise: How Technology Can Help Find Balance (English version)

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My Starting Point

I’m 1.75 m tall, and between 2004 and 2022, my weight always ranged between 75 and 82 kg. During those years, I never worried much about diet or exercise—my weight remained stable without much effort.

In 2022, I decided to make a change for the better: I wanted to improve my health and the connection between body and mind. My goal was to reach 72 kg—not just for aesthetics, but to feel lighter, healthier, and more energetic, especially since I travel frequently. The objective was simple: lose weight sustainably and maintain those results in the long term.

What Did I Learn About Sustainable Weight Loss?

Quick Fixes Don’t Work

Losing weight quickly with restrictive diets and intense exercise may bring short-term results, but it’s not sustainable. As soon as you return to your usual routine, the weight comes back. The secret lies in small changes that become habits.

It’s a Lifestyle Change, Not a Diet

The key is to incorporate healthy habits into your daily life, without extremes. Here’s what worked for me:

  • Balanced eating: Adding salads a few days a week, reducing portion sizes, and avoiding excess bread, cakes, and sweets made a real difference.

  • Calorie awareness: For example, two ham and cheese sandwiches for a snack can easily reach 400 kcal—about a quarter of the daily needs for someone eating 1600 kcal!

  • Regular exercise: Walking 6,000 to 8,000 steps per day, doing cardio (cycling, running, or swimming) 1 to 3 times per week, and including strength training for mobility and muscle.

Monitoring Is Essential

I set a goal to lose about 400g per week. It’s not always possible, especially during holidays or celebrations, but what matters is consistent progress until you reach your target—and then maintaining it.

Tools That Made a Difference!

  • Smart Scale: I use a body composition scale (I recommend Xiaomi for its quality/price ratio) to monitor my weight weekly.

  • Calorie Tracking: I log my food intake and use AI to calculate calories, comparing with smartwatch data to adjust as needed.

  • Smartwatch (Pixel Watch 2): This became my daily ally. It tracks calories burned, steps, active minutes, and even stress levels (which also affect metabolism)

How Did the Pixel Watch 2 Help?

  • Calorie and Activity Tracking: The watch calculates calories burned based on daily activities, including walks and workouts.

  • Active Minutes: I aim for at least 20 minutes per day in zone 2 (see note) or higher—this has a real impact on metabolism and calorie burn.

Note:

  • Max HR = 220 - Age

  • Zone 1: Very Light (50-60% of max HR)

  • Zone 2: Light (60-70% of max HR)

  • Zone 3: Moderate (70-80% of max HR)

  • Zone 4: Intense (80-90% of max HR)

  • Zone 5: Maximum (90-100% of max HR)

  • Calorie Deficit Management: To lose 1 kg, you need a deficit of about 7,000 kcal. To lose 400g per week, the goal is a 3,000 kcal deficit—about 300 to 400 kcal per day.

Tips for Traveling and Maintaining Weight

  • Plan meals: Whenever possible, choose healthy options even when eating out.

  • Stay active: Explore cities on foot or by bike—not only do you get to know your destination better, but you also burn extra calories!

  • Don’t feel guilty about exceptions: Holidays and events are part of life. The important thing is to get back to a healthy routine as soon as possible.

In Summary

Technology—especially a smart scale or a watch like the Pixel Watch 2—makes weight management simple and motivating. If you travel a lot or have an unpredictable routine, investing in monitoring tools can be the key to maintaining balance between enjoyment, health, and well-being

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