Lose It: A Brief Tutorial

Personal Information The first thing you will do is input your personal information This includes: Weight Goal Weight Gender Height Birthday Goal Weight Loss/Week

Setting goals Goals should be reasonable 1-2 pounds weight loss/week is a standard goal Refer back to you body mass index (BMI) and goal body weight

Personal Information Women have different body weight goals than men Women should have a higher body fat percentage than men

Body Measurements Height affects how much energy (calories) you need in a day Taller people require more calories

Personal Information Inputting your birthday will provide the program with your age Age impacts your metabolism, which affects how many calories you burn daily

Setting Goals Make obtainable goals Maintaining your weight, rather than trying to loss, can be beneficial as well It’s also less stressful

Get your steps in This allows the program to track your daily steps Walking for 1 hour can burn over 200 calories 10,000 steps/day (a typical goal) can burn up to 500 calories

Staying on track Allowing the program to send you notifications will keep you on track Staying motivated can be difficult Get a partner to track their progress daily in the program as well to compare results and keep each other motivated

Your Home Screen This screen tells you about: Your daily activity Your calorie budget Your weekly budget To start tracking your intake, tap the “Log” icon

Log You can search for food by pressing the “+” button

Finding Food You can search for a single item under the “search” tab

Once you Select an Item… Enter the amount you ate Press “Add” The program tells you the macronutrient breakdown of the product, including: Carbohydrates, total fat and saturated fat, sodium, protein, fiber and sugar

More Search Options You can also search for a food item by brands (in the “Supermarket Foods” button) or by restaurant (in the “Restaurant Foods” button)

More Options You can also create and save your favorite recipes using the “Recipes” tab

Daily Tracking Once the day is completely tracked, the program will give you a breakdown of components A good recommendation is: 50-55% Carbohydrate 20-25% Protein 25-30% Fat

Back to your Home Screen There are additional features when you press the “+” on the top right of the screen

Social Options You can connect with friends, join groups, and message people

Tracking Exercise To track exercise, press the running man icon

Tracking Exercise Just like the food tracking feature, you simply search the activity you completed and fill out the amount of time spent doing the activity If you allowed the program to track your steps, do not add the steps again, this will give you false results

Daily Steps If you allowed the program to track your steps, this will automatically update You can see how many steps you have taken by pressing the “Steps” Tab

Back to the Home Screen The app has other features to keep you motivated Press the “Challenges” tab

Challenges There is already a community using Lose It Try joining one of the challenges, or just read what other people have to say about the challenges