Fiidnimadii hore, waxaan daawanayay filimka Still Alice , waxaanan arkay mid ka mid ah jilayaasha oo xiran aaladda Jawbone UP . Middaani waa igu cusub tahay waxa ayna tilmaan u tahay in xirashada ay si tartiib tartiib ah laakiin hubaal u noqotay wax caadi ah. Beryahan danbe, dad badan ayaa i waydiiya "maxaan helaa?" iyaga oo aan fikrad cad ka haysan sida aaladahani u horumarin karaan noloshooda. Hagaag… hal^{(Well… one)} sabab oo wanaagsan oo aad u soo iibsato qalab la xidho ayaa ah inay kaa caawiso dhimista miisaanka. Maqaalkan, waxaan ku wadaagi doonaa sida loo isticmaalo aaladda la xidhi karo iyadoo lala kaashanayo app-ka MyFitnessPal , si aan ula socdo yaraanta kalooriyada oo dhab ahaantii miisaankaaga lumiyo.

Qalabkee La xidhan karo ee aan Helo?

Horta^(First) wax yaabaha ugu horreeya. Qalab kastaa uma roona nooc kasta oo shaqo ah. Taasna waxaa ku jira aaladaha la qaadan karo. In kasta oo intooda badan loo suuq geynayo inay faa'iido u leeyihiin la socodka jimicsiga, la socodka hurdada iyo ka helidda xogta xogtaas, runtu aad bay u nusqaansan tahay. Sababta ugu weyn ee taasi waa, sida shirkad la gashan karo, waa dadaal aad u weyn in waxyaabo badan lagu sameeyo hal qalab:

• Abuur aaladda, suuq geyn oo u soo saar si baaxad weyn
• Samee^(Create) shabkada iyo moobilka si aad u aragto xogtaada
• Ku hirgali^(Implement) matoorka wax fahma ee xogta dusheeda
• Gacanta ku hay saadka si aad ugu soo dirto aduunka oo dhan
• U samee^(Create) API (barnaamijka barnaamijka la adeegsan karo) ee horumariyeyaasha kale si ay ugu dhisaan codsiyada^(API)
• Hayso bulsho adeegsata oo ilaali bulshadaas
• Soo hel kiisaska isticmaalka nolosha dhabta ah ee qalabkooda la xidhi karo
• Liiskuna wuu socdaa…

Maadaama inta badan dharka la xidho ay horumariyaan kuwa bilawga ah iyo kooxo ka yar 50 qof, waa dadaal aad u weyn in la sameeyo waxyaabo badan oo kheyraad yar ah. Taasi waa sababta, ficil ahaan, waxay soo baxday in qaar ka mid ah waxyaabaha liiska sare ku jira oo kaliya loo sameeyo si sax ah, halka qaar kalena ay haystaan ​​meelo badan oo lagu hagaajin karo. Waxaa intaa dheer, maadaama warshadaha dharka lagu xidho ay leeyihiin dhibaato ka-qaybgal oo ba'an (boqolkiiba badan oo isticmaalayaashu waxay joojiyaan isticmaalkooda dhowr bilood ka dib), waa inay sii wadaan wax walba sababtoo ah ma garanayaan sababta ka-qaybgalka guul-darrooyinka. Mid ka mid ah cawaaqibta degdega ah ee tani waa in dhammaan xogta la xidhi karo ay khaldan tahay. Ha filanin in tillaabooyinka lagu tiriyo si dhammaystiran oo dhammaystiran. Dhab ahaantii, xitaa uma baahnid taas. Waxa aad u baahan tahay waa lambar soo hagaagaysa marka dabeecaddaadu hagaagto, si aad u ogaato marka tiradaasi ka badan tahay, waxaad samaynaysaa wax sax ah. Maaddaama ay xidhitaannada intooda badani ay xidhxidhan yihiin xawaaraha xawaaraha, qiyaasta gubashada kalooriga waxay noqon kartaa khalad xaaladaha qaarkood sida baaskiil wadida ama qaadista miisaanka. Xaaladahaas, jidhkaagu waxa uu samaynayaa dadaal weyn isaga oo aan dhaqaaqin, laakiin taas si sahal ah looguma ogaan karo xawaaraha. Taasi waa sababta kuwa sameeya aaladaha la xidhi karo ay bixiyaan habab si gacanta loogu galo hawlahaas oo loogu xisaabtamo jimicsigaas. Taasi waxay kor u qaadaysaa xannibaadda isticmaalaha ugu dambeeya, taasoo ka dhigaysa mid aad u adag isticmaalka aaladda. Mid ka mid ah cayayaanka xiisaha leh ee inta badan la xidho ayaa leh u tirinta wadista jimicsi ahaan. Waxaan arkay jawaabaha adeegga macmiisha oo ilaa soo jeedinaya in la isticmaalo sifo gaar ah oo u oggolaanaysa inay meesha ka saaraan xilliyada ay baabuur-wadinayaan. Dhab ahaantii? Waa inaan xasuustaa markii aan wadey si aan taas uga saaro xisaabinta? Tani waa sababta, iyadoo ku xiran hadafkaaga (hagaajinta hurdada, miisaankaaga dhimo, noqo qof firfircoon, iwm.), waa inaad doorataa kuwa xiran ee ugu fiican qaybtaas la bixiyay. Hadda, waxaad aqbali doontaa xaqiiqda ah inaysan ka ifin meelaha kale. Aragtidaydu waxay tahay marka la isticmaalo-kiisas-ka-xidhashada-xirfaduhu ay noqdaan kuwo aad iyo aad u muuqda (marka laga reebo fayo-qabka shirkadda), qalabyadu waxay noqon doonaan kuwo takhasus leh.

Waa maxay Deficit-kalorie?

Erayada caadiga ah, "calorie deficit" waa farqiga u dhexeeya kalooriyada uu gubayo qofku iyo kalooriyeyaasha uu qofku cuno. Waxaan u gubanaa kalooriyooyinka dhowr sababood, sababta ugu weyn waa inaan ilaalino heerkulka jirka oo joogto ah iyo in la ilaaliyo shaqada xubnaha muhiimka ah. Taas waxaa lagu qiyaasaa BMR , ama Heerka Dheef-shiid kiimikaad ee Basal^{(Basal Metabolic Rate)} . Inta ay le'egtahay kalooriyada uu qofku cuno waxa lagu go'aamiyaa in la isku daro tirada kalooriyada ee cuntooyinka gaarka ah. Cunto^(Food)waxaa loo beddelaa unugga cabbiraadda tamarta iyadoo ujeedadu tahay in la awoodo in la yeesho dulmar heer sare ah oo ku saabsan dheelitirka tamarta. Si kastaba ha ahaatee, dhammaan kalooriyada looma wada sinneen, iyo noocyada kala duwan ee nafaqeeyayaalka yar yar ayaa jidhku u dhaqmaa si ka duwan. Xikmadda guud ayaa ah in 3500 kcal ay u dhiganto 1 rodol (0.45 kg) oo baruur ah. Si kastaba ha ahaatee, ka digtoonow haddii aad bilowdo inaad qoddo xaqiiqadan^{(start digging this fact up)} , waxaa laga yaabaa inaad la yaabto la'aanta aasaaska cilmiyeed ee ka dambeeya. Sidaa darteed, haddii jidhka bini'aadamku u dhaqmo sida nidaam heerkulbeeg ah, waxaad u baahan tahay oo kaliya inaad ku quudiso 3500 kcal ka yar oo dulqaad u sug in rodol dufan ah uu ka soo baxo. Taasi waa sababta fikradda yaraanta kalooriyadu ay udub dhexaad u tahay dhimista miisaanka. Isla mar ahaantaana, aad bay u marin habaabisay: caanaha 3500 kcal waxay haysaa 1 rodol oo hilib ah oo ka kooban 87% baruur iyo 13% biyo iyo unug caato ah. Laakiin tan iyoCabbiraadda jidhka dufanku waa farshaxan madow laftiisa^{(measuring bodyfat is a black art in itself)} , ma ogaan doontid in waxa aad ku aragto miisaanka ay dhab ahaantii sabab u tahay dufanka lumay ama wax kale (sida fuuqbaxa). Marka lagu daro isticmaalka miisaanka, waxaad qaadi kartaa cabbirada caloosha si aad u xaqiijiso inaad ku jirto isbeddel wanaagsan iyo inaad dhawaan u baahan doonto dhar cusub Waxaa intaa dheer, dadku waxay illoobaan marar badan in kaloriinta yaraanta ay tahay farqiga u dhexeeya laba qiyaasood. Markaa waxaad xakameyn kartaa mid ama labadoodaba si aad u hesho farqi weyn. Dhaqdhaqaaqa jirku wuxuu la mid yahay waxa aad cunayso, waana sababta ay muhiim u tahay in la helo hab lagu qiyaaso kalooriyada gubtay. Tani waa halka ay ka soo galaan aaladaha la xidhi karo.

Sidee Aaladaha La ^{(Do Wearable)} Labisan karaa u ^(Devices) qiyaasaan ^(Estimate) Kalooriyooyinka ^(Calories) gubtay^(Burned) ?

Inta badan aaladaha la gashado ee suuqa yaal waxay bixiyaan qiyaas kaloriyada gubtay. Badanaa waxa ay ka kooban yihiin xasadeeyaha kaliya oo xisaabintoodu waxa ay ku salaysan tahay tirada tillaabooyinka uu qofku ku sameeyo dusha BMR . Aragtida hore, tani waxay u muuqataa mid ka baxsan. Ficil ahaan, waxaan u arkay inay aad u wanaagsan tahay, sababo dhowr ah dartood:

• Marka hore, qofka caadiga ah, tirada "kaloriinta si dhexdhexaad ah u gubtay" waxay si aad ah ugu xiran tahay tirada tallaabooyinka. Hoos ka eeg garaafka dhabta ah ee mid ka mid ah macaamiishayda Fitness Programmer ^{(Programmer Fitness)}Tani waa qadarka ugu badan ee kalooriyada gubtay ee qofku dhab ahaantii xakameyn karo isagoo wax ku qabanaya muddada gaaban. BMR waxaa lagu kordhin karaa muddada dheer iyadoo lagu daro cufnaanta muruqa. Si kastaba ha ahaatee, taasi waxay u baahan tahay xoogaa shaqo ah iyo cunto adag.

• Marka labaad, badideenna si joogto ah uma shaqeyno, sidaas darteed socodka maalinta oo dhan waa runtii waxa aan sameyno si aan u gubno kaloorooyinkaas.

Sideed ugu xidhi kartaa qalabkaaga la xidhi karo MyFitnessPal^{(MyFitnessPal)} si aad u aragto yaraanta kalooriga^{(Calorie Deficit)} ?

Aynu ka soo qaadno inaad go'aansatey qalabka la xidhan karo ee ku habboon baahiyahaaga iyo qaab nololeedkaaga oo aad iibsatay. Talaabada xigta waa inaad ku xidho MyFitnessPal si aad ula socoto yaraantaada kalooriga. Waxaan u socdaa inaan tuso sida loo sameeyo lafta daanka UP24^{(Jawbone UP24)} . Nidaamku wuxuu la mid yahay noocyada kale ee qalabka. Liiska ugu muhiimsan ee MyFitnessPal app, aad Apps & Devices .

Kadibna, waxaad ka doorataa qalabkaaga liiska.

Marka xigta, waxaa lagu soo bandhigi doonaa shaashad xaqiijin ah. Taabo Connect .

Tani waxay kuu diri doontaa bogga galitaanka ee codsiga shabakada ee qalabkaaga. Geli^(Enter) warqadaha aqoonsiga

Marka aad gasho, waa inaad siiso MyFitnessPal rukhsad kugu filan si ay u akhrido xogta ay soo aruurisay qalabkaaga xiran. Taabo Haa^(Yes) .

Markaad taas si guul leh u dhammaystirto, dhawr saacadood gudahood, tirada tillaabooyinka qalabkaaga waxa lagu tusi doonaa shaashadda ugu weyn ee codsiga MyFitnessPal .

Kaloriyada ku gubtay jimicsiga waxay ku xisaabtami doonaan yaraanta kalooriyada maalinlaha ah, si toos ah.

Liiska aaladaha la taageeray, waxaan ku haynaa inta badan xirmooyinka cusub ee suuqa. Waxa kale oo ay taageertaa codsiyada sida RunKeeper ama Endomondo , kuwaas oo kula socon kara jimicsigaaga xawaareyaasha casriga ah iyo GPS . Haddii aad tahay bilawga oo aad rabto in qalabkaaga uu ku jiro liiskaas, wax ayaa ii sheegaya inaad u baahan tahay inaad hesho qaar ka mid ah hordhaca dadka saxda ah ee MyFitnessPal . Laakiin waxaan filayaa inay taasi caadi tahay.

Waa maxay Kalooriyo-yarida Wanaagsan?

Taasi waa su'aasha kaliya ee ugu adag ee ay tahay inaad ka jawaabto markaad isku dayeyso inaad lumiso miisaanka ama aad miisaanka u kordhiso si la xakameeyey, oo sidoo kale loo yaqaan "bulking up". Fikradayda, qiimaha ugu fiican waa qiimaha aad ku noolaan karto si raaxo leh, adigoon samaynin isbedel weyn, oo degdeg ah qaab nololeedkaaga. Laga soo bilaabo waayo-aragnimadayda miisaanka luminta, isbeddellada yaryar waxay u muuqdaan inay noqdaan kuwo sii waaraya, markaa su'aasha kaliya ayaa ah isbeddelkee si loo sameeyo si ay u noqdaan kuwo yaryar oo saameyn leh. Haddii aad rabto xad sare oo ah waxa yaraanta kaloorigaagu waa inay noqotaa, maqaalkan cilmiyeed^{(this scientific article)}waxay ku talinaysaa dhimista kalooriga ugu badan ee 10 kcal halkii rodol (0.45 kg) ee dufanka jidhka maalintii. Si aad u ogaato inta rodol oo dufanka jidhka ah, waa inaad ogaataa baruurta jidhkaaga boqolkiiba. Habka ugu fudud ee lagu qiyaasi karo adigoon guriga ka tagin ama iibsanayn waa inaad eegto sawirro taxane ah oo aad barbar dhigto naftaada kuwaas. Dadka intooda badan, xadka ugu dambeeya ee ugu dambeeya ee dhimista kalooriga waa meel u dhaxaysa 500 iyo 1000 kcal maalintii. Laakin xasuusnoow, had iyo jeer waxaynu u janjeernaa inaan hamiga badan ka yeelano yoolalkayaga. Ku haysashada iyaga oo yaryar oo waara had iyo jeer way ka fiican tahay muddada dheer.

Gabagabadii

Maqaalkan, waxaan qeexay fikradda Calorie Deficit waxaanan sharaxay sababta ay u tahay qaybta dhexe ee xujada miisaanka luminta. Waxaan la wadaagay sida loogu xidho aaladda la xidhi karo MyFitnessPalsi aad u heshid credit si aad u guurto maalinta oo dhan xisaabinta yaraanta kalooriga. Ka dib markii aad baratay waxyaabo badan oo miisaan dhimis la xiriira, waa wax iska cad in wax walba ay yihiin qiyaas. Iyo in lagu qiyaaso miisaan dhimista kalooriyeyaasha, tillaabooyinka ama mitir kasta, ma laha ujeeddada saadaalinta natiijada saxda ah ee saxda ah. Hase yeeshe, waxay kuu oggolaaneysaa inaad u kala jajabiso qaababkaaga maalinlaha ah natiijooyin la qiyaasi karo oo aad si fudud ugu hagaajin karto saameyn weyn. Ugu dambayn, iska hubi inaadan ku mashquulin yaraanta kalooriga lafteeda. Hadda oo aad dhammaantiin ku habsateen miiska kaloriinta iyo qalabkaaga quruxda badan ee la xidhan karo, ha ilaawin inaad cunto cunto caafimaad leh oo yar oo warshadaysan. Ma jiro hal lambar oo aduunkan ka jira oo lagu qiyaasi karo tayada cuntada aad cunayso iyo waxa ay tahay' Waa mas'uuliyaddaada inaad si tartiib tartiib ah u dhisto caadooyin caafimaad leh. Muddada dheer, waxaad ka faa'iidaysan doontaa kuwa aad uga badan inaad ku mashquuliso miisaan kasta oo rodol ah.

Andrei Ismail waa Injineer khibrad u leh software-ka oo khibrad bilow ah ku leh suunkiisa iyo shahaado PhD ee sirdoonka Artificial. Waxa uu lumiyay 50 rodol 6 bilood gudahood wuxuuna hadda ka shaqaynayaa barnaamijka tababarka jirdhiska ee geeks, oo laga heli karo LULINTA CULUS EE ENGINEERS^{(WEIGHT LOSS FOR ENGINEERS)} .^{(Andrei Ismail is an experienced software engineer with startup experience under his belt and a PhD in Artificial Intelligence. He has lost 50 pounds in 6 months and is currently working on a fitness coaching program for geeks, available at WEIGHT LOSS FOR ENGINEERS.)}

How To Use MyFitnessPal & A Wearable Device To Track Your Calorie Deficit

Last evening, I was watching the movie Still Alice and I saw one of the actors wearing a Jawbone UP device. This is new for me and it signals that wearables are slowly but surely becoming commonplace. Lately, many people ask me "what should I get?" without having a clear idea on how these devices can improve their life. Well… one good reason to buy a wearable is to help you lose weight. In this article, I will share how to use a wearable device in conjunction with the MyFitnessPal app, in order to track your calorie deficit and actually lose weight.

Which Wearable Device Should I Get?

First things first. Not every tool is good for every type of job. And that includes wearable devices. While most of them are being marketed as useful for tracking workouts, tracking sleep and gaining insights from that data, the truth is more nuanced. The main cause for that is that, as a wearable company, it's an enormous effort to do so many things with one device:

• Create the device, market it and produce it on large scale
• Create an web and mobile application to view your data
• Implement an insights engine on top of the data
• Handle the logistics to ship it around the world
• Create an API (application programmable interface) for other developers to build applications on
• Have a community of users and maintain that community
• Find real-life use-cases of their wearable device
• And the list goes on…

Since most wearables are developed by startups and teams smaller than 50 people, it is a huge effort to do so many things with so few resources. That is why, in practice, it turns out that only some of the things in the list above are done properly, while others have plenty of room for improvement. Moreover, since the wearables industry has an acute engagement problem (a large percentage of the users stop using them after a few months), they have to keep doing everything because they do not know the cause of the engagement failure. One immediate consequence of this is that all wearable data is inaccurate. Don't expect steps to be counted perfectly on an absolute level. In fact, you don't even need that. What you need is a number that improves when your behavior improves, so that you know when that number is higher, you are doing the right thing. Since most wearables only pack an accelerometer, the calorie burn estimation can be wrong in certain situations such as cycling or weight lifting. In those situations, your body is making a big effort without moving around, but that cannot be detected easily with the accelerometer. That's why the makers of wearable devices offer ways to manually enter those activities and account for those workouts. That raises the barrier for the end-user, making it quite complicated to use a device. One amusing bug that most wearables have is counting driving as a workout. I have seen customer service replies that go as far as suggesting to use a special feature that allows them to rule out periods when they were driving. Seriously? I have to remember when I was driving to rule that out from the computation? This is why, depending on your goal (improve sleep, lose weight, become more active, etc.), you should choose the wearable that is the best in that given category. For now, you will have accepted the fact that it doesn't shine in the other areas. My theory is that as use-cases for wearables become more and more apparent (besides corporate wellness), the devices will become more specialized.

What Is The Calorie Deficit?

In layman's words, the "calorie deficit" is the difference between the calories burned by a person and the calories eaten by a person. We burn calories for several reasons, the main reason being to keep the body's temperature constant and to keep the vital organs functioning. That is measured by the BMR, or the Basal Metabolic Rate. The amount of calories eaten by a person is determined by adding up the number of calories of the individual foods. Food is converted into an energy measurement unit for the purpose of being able to have a high-level overview of the energy balance. However, not all calories are created equal, and different types of macronutrients make the body behave differently. Common wisdom is that 3500 kcal is equivalent to 1 pound (0.45 kg) of fat. However, beware that if you start digging this fact up, you might be surprised at the lack of scientific basis behind it. So, if the human body acts as a thermodynamical system, you just need to feed it 3500 kcal less and patiently wait for that pound of fat to come off. That is why the calorie deficit concept is so central to weight loss. At the same time, it is highly misleading: the 3500 kcal formula holds for 1 pound of flesh comprised of 87% fat and 13% water and lean tissue. But since measuring bodyfat is a black art in itself, you will never know if what you see on the scale is actually due to lost fat or something else (such as becoming dehydrated). In addition to using the scale, you can take belly measurements to confirm that you are on a good trend and that you will soon need new clothes 🙂 These reasons make the whole calorie computation rather approximate. Moreover, people forget all too often that calorie deficit is the difference between two quantities. So you can control one or both of them to obtain a bigger difference. Physical activity is just as important as what you eat, and that is why it is important to have a way of estimating your calories burned. This is where wearable devices come in.

How Do Wearable Devices Estimate Calories Burned?

Most wearable devices on the market offer an estimation of the calories burned. They usually contain only an accelerometer and their computation is based on the number of steps that the person does on top of the BMR. At first sight, this seems to be way off. In practice, I have found it to be quite good, for several reasons:

• First, for a regular person, the number of "moderately burned calories" is highly correlated with the number of steps. See below for an actual graph from one of my Programmer Fitness clients. This is the largest amount of burned calories that the person can actually control by doing something on the short term. The BMR can be increased on the longer term by adding more muscle mass. However, that requires quite a bit of work and a stricter diet.

• Second, most of us don't really work out regularly, so moving around all day long is really what we do to burn those calories.

How Do You Connect Your Wearable Device To MyFitnessPal To See The Calorie Deficit?

Let's assume that you've decided which wearable device fits your needs and lifestyle and you bought it. The next step is to connect it to MyFitnessPal in order to track your calorie deficit. I am going to show how it's done for the Jawbone UP24. The process is similar for other types of devices. In the main menu of the MyFitnessPal app, go to Apps & Devices.

Then, you select your own device from the list.

Next, you will be presented with a confirmation screen. Tap Connect.

This will send you to the login page of your device's web application. Enter your credentials.

Once you log in, you will have to grant MyFitnessPal enough permissions so that it can read the data collected by your wearable device. Tap Yes.

Once you complete that successfully, within a few hours, the number of steps from your device will be shown on the main screen of the MyFitnessPal application.

The calories burned through exercise will count towards your daily calorie deficit, automatically.

Among the list of supported devices, we have most of the new wearables on the market. It also supports applications such as RunKeeper or Endomondo, which can track your workouts with your smartphone's accelerometer and GPS. If you are a startup and you want your device up there in that list, something tells me you have to get some introductions to the right people at MyFitnessPal. But I guess that's normal.

What Is A Good Calorie Deficit?

That's the single toughest question that you have to answer when you are trying to lose weight or gain weight in a controlled way, also known as "bulking up". In my opinion, the best value is the value you can live with comfortably, without making major, abrupt changes to your lifestyle. From my own weight loss experience, smaller changes tend to be more sustainable, so the only question is which changes to make so that they are both small and impactful. If you want an upper limit for what your calorie deficit should be, this scientific article recommends a maximum calorie deficit of 10 kcal per pound (0.45 kg) of body fat per day. In order to know how many pounds of body fat you have, you have to know your body fat percent. The easiest way to estimate without leaving home or buying anything is to look at a series of pictures and compare yourself to those. For most people, the final upper bound for the calorie deficit is somewhere between 500 and 1000 kcal per day. But remember, we always tend to be over-ambitious about our goals. Keeping them small and sustainable is always better on the longer term.

Conclusions

In this article, I have defined the concept of Calorie Deficit and explained why it is such a central piece in the weight loss puzzle. I have shared how to connect a wearable device to MyFitnessPal so that you get credit for moving around all day long in your calorie deficit computation. After studying a lot of weight loss related material, it's quite obvious that everything is an approximation. And quantifying weight loss via calories, steps or any other metric, does not have the purpose of predicting the exact end result. Rather, it allows you to break down your daily patterns into quantifiable results and pinpoint where you can easily improve with a large impact. Last but not least, make sure that you do not obsess about the calorie deficit itself. Now that you're all setup with the calorie counter and your fancy wearable device, don't forget to eat more healthy and fewer processed foods. There is no single number in this world to quantify the quality of the food that you eat and it's your responsibility to slowly build healthier habits. On the long term, you will benefit from those much more than from obsessing about every pound on the scale.

Andrei Ismail is an experienced software engineer with startup experience under his belt and a PhD in Artificial Intelligence. He has lost 50 pounds in 6 months and is currently working on a fitness coaching program for geeks, available at WEIGHT LOSS FOR ENGINEERS.

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