Do Physical Activity And Diet Apps Improve The Health Of Users?
According to the Pew Research Center, 85% of adults in the United States own a smartphone, with 87 million users taking advantage of a health app monthly in 2020. Since 2015, the number of health-focused apps has doubled. In 2020, more than 90,000 health apps were added to app stores, bringing the total to 350,000, according to IQVIA's 2021 Digital Health Trends Report.
These statistics reveal that people seek online support to make healthy lifestyle choices. Mobile health apps give their users immediate health information and may offer tracking tools for diet and exercise activities. To understand the effectiveness and popularity of these apps, it may be beneficial to take an in-depth look at studies that report the efficacy of health apps in improving health, nutrition, and lifestyle.
Norwegian studies: Health apps may be effective
Previous studies on diet and physical activity apps have focused on app content, assessing whether they follow current nutritional recommendations and relevant theory. Researchers in Norway identified a gap in how diet apps have been analyzed. Little research had been done to examine these apps' perceived effectiveness and whether users perceived that an App helped them make changes. The Norwegian study was designed to measure user satisfaction and health improvements by asking the following questions:
- How did users believe they were affected by using a diet or physical activity app?
- Is app use associated with improved diet and physical activity?
Who were the study participants?
The study was conducted in two parts. Researchers began with focus group discussions, and a larger-scale questionnaire followed these. The focus groups recruited via email and were comprised students and staff at the Norwegian University of Life Sciences. Two focus groups were conducted with individuals who used diet and physical activity apps, consisting of two male and 13 female individuals. One focus group was conducted for non-users, comprising six male and two female participants.
A larger sample of participants completed the questionnaire, recruited through an email sent by a market analysis company. Five hundred people completed the questionnaire, and they evenly represented app users and non-users, as well as male and female individuals.
How was the study on physical activity and diet apps conducted?
All three focus groups were led by a moderator and videotaped with consent from participants. Users talked about why they use health apps, the impact, the pros and cons of specific apps, and topics they'd want future releases to focus on. Non-users discussed why they did not use an app, whether it was out of choice or due to some barrier, and their opinions regarding health-focused apps.
By indexing key topics, researchers discovered that diet and physical activity apps were two specific types the participants mentioned most often. Based on the information obtained from the focus groups, a questionnaire was designed to inquire specifically about diet and physical activity apps.
The questionnaire consisted of questions about diet and physical activity, including food choices, seeking nutrition information, joining a gym, and making weight loss goals. Other questions were about the health apps themselves, including how often they were used, a rating scale of effectiveness, and barriers to health app use. The questionnaire also asked about demographics and included questions about food and health concerns.
App usage questions looked at several factors, including:
- Duration of use
- Type of app used
- Frequency of use
- Goals for using the app
- Perceived effectiveness of the app
What were the study results?
Analysis of the focus group discussions revealed three themes relating to the influence of diet and physical activity apps, including confidence, awareness, and motivation in their eating and exercise habits. The influence that apps had on users' social life, self-education, and self-assessment directly influenced their eating and exercise choices.
Questionnaire responses were overwhelmingly positive regarding the perceived effectiveness of apps. For diet app users:
- 5% said that the app helped them eat more fruits and vegetables
- 9% believe that it helped them eat less fast food
- 9% perceived they chose healthier food products
- 57% said they drank less sweetened beverages
- 50% interpreted that the apps helped them eat more low-fat dairy products
In statistics about the physical health activity app users:
- 75% believed that the app helped them exercise more
- 4% said the app helped them increase the intensity of their workouts
- 2% thought the app supported them in exercising for longer periods
Diet apps were linked with several behavior changes that included paying more attention to calorie information, seeking out information about food, and choosing low-fat products. Physical activity apps often lead to behavioral changes, including seeking information about exercise, joining a gym, and competing in challenges with family and friends.
Do health and fitness apps work?
Based on the information provided by participants, the most significant impact of diet and physical activity apps occurred for individuals who used them frequently over an extended period. When app users met goals and experienced success using the apps, their confidence and motivation increased.
In summary
Through focus groups and a questionnaire, researchers in Norway examined the impact of diet and physical activity apps. Nearly three-quarters of diet app users thought the app encouraged them to eat more fruits and vegetables, and over half of the participants consumed less fast food and sugary drinks, choosing healthier food products. Findings suggested that apps increased accountability and motivation and that users enjoyed the success of meeting goals.
Future research
Several factors can impact an individual's successful use of a diet app, including age, education level, and current health status. Future research can investigate the development of apps tailored to appeal to people in various subgroups. The options available in expanding app options can be vast, as demonstrated by the fact that diet app users in this study noted that it was challenging to find Norwegian foods when recording what they ate.
The study indicated that using apps increases eHealth literacy, which is the ability to seek health information from online sources to make decisions about your health. While this research focused on health choices related to diet and exercise, other health-related information could be presented using apps, including material about mental health. Future research can also focus on mental health apps' creation, usage, and influence.
The mental health benefits of proper nutrition and exercise
Healthy nutrition has been the focus of several studies, as nutrition-related conditions like type II diabetes have grown in numbers since the turn of the century. Poor nutrition and a sedentary lifestyle increase the risk of developing the following physical and mental health conditions:
- Metabolic syndrome
- Type II diabetes
- Cardiovascular disease
- Depression
- Hypertension
- Cancer
- Anxiety
While it may be public knowledge that nutritionally poor diets and low physical activity lead to health problems, the idea that nutrition can affect mental health can be less well-known and understood. However, research supports that a sedentary lifestyle and poor diet can worsen symptoms of mental health conditions like depression and anxiety.
Researchers from the University of Manchester published an article highlighting the connection between healthy eating habits and improved mental health. Results from the research revealed that a diet rich in highly refined carbohydrates increases one's risk for diabetes and can harm psychological well-being.
How to improve your nutritional intake
According to research, you can make a few dietary choices that may improve your mental and physical health simultaneously, including the following.
Eat a Mediterranean diet
A synthesis of 37 studies confirmed that a Mediterranean diet could decrease the risk of depression and the severity of pre-existing depressive symptoms. A Mediterranean diet consists of olive oil, vegetables, nuts, fish, bread, legumes, fruits, vegetables, and eggs.
Choose foods rich in omega-3 fatty acids
While more research may be valuable, studies suggest that omega-3 fatty acids may offer symptom relief to those living with postpartum depression and bipolar disorder. Eight studies acknowledged promising evidence for a link between omega-3 fatty acids and reduced depression, but a definite correlation has yet to be confirmed. As omega-3 fatty acids are part of a heart-healthy diet, the risk of taking them is minimal.
Eat foods rich in vitamin D
There is a possibility that vitamin D deficiency plays a role in depression. For example, treating seasonal affective disorder (previously known as seasonal depression) with an hour of light therapy can decrease symptoms of depression significantly due to stimulating the natural synthesis of vitamin D within the body. Eating or drinking products that contain vitamin D, such as salmon, milk, egg yolks, and fortified orange juice, might positively impact your mental health.
Foster sustainable exercise and nutrition habits
Stress may incite the desire to eat foods that offer "comfort," which are often processed foods like refined sugars and saturated fats. A poor diet combined with little to no exercise can quickly lead to health risks. Try to find habits you can sustain over time, and reach out for support if you struggle to do so.
Connect with a professional
Diet can significantly impact mental health. Being proactive about your physical and mental health can be positive and self-sufficient, often alongside healthy lifestyle changes like exercise. You can utilize health apps and self-motivated lifestyle changes to promote your health.
However, diet and exercise apps are not a replacement for mental health support from a licensed therapist. Stress, anxiety, and depression may affect your ability to practice healthy habits and accomplish daily tasks. If you struggle to start a healthy schedule, you might benefit from talking to a therapist. If you experience symptoms that make it challenging to attend in-person sessions, you can also try online therapy through a platform like BetterHelp.
With an online therapy platform, you can connect with a provider from home using a smart device and internet connection. In addition, you can choose between phone, video, or chat sessions. A synthesis of five studies evaluating the impact of online therapy confirmed that a moderate or significant therapeutic alliance was formed in each of the studies. In two studies, the bond formed with the online therapist was stronger than in traditional face-to-face counseling.
Takeaway
What are the most effective physical activity and diet apps?
The effectiveness of a diet app often depends on how well it aligns with your personal goals and preferences. The best weight loss app for you may be the one that fits in with your lifestyle and goals. Some apps focus more on calorie or food tracking, while others emphasize behavior change and coaching. To determine the best weight loss apps for you, consider your specific dietary needs, whether you prefer a structured plan or more flexibility, and if you want features like tracking exercise or engaging with a supportive community. Additionally, it may be beneficial to consult with a registered dietitian or nutritionist for personalized guidance and recommendations.
Is there a free diet and nutrition app to help you lose weight?
To determine the best free diet plan app for your needs, consider your specific dietary goals, whether you prefer a structured plan or more flexibility, and if you want features like tracking exercise or connecting with a supportive community. Additionally, it's a good idea to consult with a registered dietitian or nutritionist for personalized guidance and recommendations. Some diet plan apps with free versions include:
- MyFitnessPal
- Lose It!
- SparkPeople
- FatSecret
- Yazio
- Open Food Facts
Is there a free diet and nutrition app to help you lose weight?
Yes, there are several free diet and nutrition apps available for both iOS and Android devices. These apps are free to download and can help you track your food intake, monitor your calorie consumption, and manage your diet. Here are some popular free diet apps:
- MyFitnessPal: MyFitnessPal is one of the most widely used diet and fitness apps. It allows you to track your meals, calories, and exercise. It has extensive food information and offers features for setting and achieving your dietary goals.
- Lose It!: Lose It! is another free app that helps you track your food intake and exercise. It provides goal setting, a barcode scanner for food items, and a supportive community.
- SparkPeople: SparkPeople is a free diet and fitness app that offers meal planning, calorie tracking, and exercise routines. It also provides a supportive community for motivation.
- Apple Health: Apple Health is a free weight loss app and health tracker that can sync with an Apple Watch to provide support in weight loss and may help improve lifestyle habits.
- Cronometer: Cronometer is a free app focused on tracking not just calories but also detailed micronutrients, vitamins, and minerals. It can be particularly useful for those who want to monitor their nutritional intake.
- Yazio: Yazio offers free features for meal planning, calorie tracking, and exercise logging. It also provides recipes and workout plans.
- FatSecret: FatSecret is a free app for tracking your food, exercise, and weight. It includes a food diary, a community for support, and a barcode scanner.
These free diet apps typically offer core features for tracking your diet and fitness. Many of them also offer premium or paid versions with additional features, but you can use the free version to effectively monitor your dietary habits and meet your nutrition and fitness goals.
Do weight loss and fitness apps work?
Weight loss apps can be effective tools for many individuals in their weight management and fitness journeys. Their effectiveness depends on several factors, including the app's features, the user's commitment, and how well the app aligns with the user's goals and preferences. Here are some points to consider:
- Tracking and Accountability: Weight loss apps often allow users to track their food intake, exercise, and weight. This tracking can help increase awareness of one's habits and hold users accountable for their choices.
- Goal Setting: Many apps enable users to set specific weight loss or fitness goals. This can provide motivation and direction for their efforts.
- Education: Some apps offer educational resources on nutrition, exercise, and healthy habits, which can empower users to make informed choices.
- Community and Support: Several weight loss apps include social features that allow users to connect with others who have similar goals. This sense of community and support can be motivating and helpful.
- Availability: Weight loss apps are readily available on smartphones and other devices, making it easy to track progress and get resources on the go.
The effectiveness of weight loss apps can vary from person to person. Success depends on factors such as user engagement, adherence to the app's recommendations, and the quality of the app itself. Some individuals may find that these apps provide the structure and motivation they need to achieve their goals, while others may prefer different approaches or find that apps alone are not sufficient.
Why are weight loss apps bad?
Weight loss apps can be valuable tools for many people in their weight management journeys. However, they may not be suitable for everyone, and there are some potential downsides or drawbacks to consider. Here are five reasons why weight loss apps may be seen as less effective or problematic:
- Overemphasis on Numbers: Some weight loss apps focus heavily on calorie counting and tracking numbers. This can lead to an unhealthy preoccupation with numbers, potentially promoting disordered eating habits or an unhealthy relationship with food.
- Inaccurate Information: The nutritional information and calorie counts in some apps may not always be accurate. Relying on inaccurate information can lead to incorrect dietary choices.
- Sustainability: Weight loss apps often prioritize quick results and may not necessarily promote long-term sustainable lifestyle changes. Users may be more focused on short-term goals rather than adopting a balanced and sustainable approach to health.
- Individual Variation: Everyone's body and metabolism are different. What works for one person may not work for another. Weight loss apps may not account for individual variations in metabolism and nutritional needs.
- Psychological Impact: For some individuals, constant tracking and monitoring of food and exercise can contribute to stress and anxiety. The pressure to meet daily calorie or exercise goals can be overwhelming.
How to lose weight in 7 days?
Losing a significant amount of weight in just 7 days is generally not recommended and may not be safe or sustainable. Healthy weight loss typically occurs at a gradual and steady pace. Rapid weight loss can lead to muscle loss, nutritional deficiencies, and other health issues. If you're looking to lose weight, focus on sustainable, long-term changes to your diet and lifestyle.
How can I lose 20kg in a month for free?
Losing 20 kilograms (about 44 pounds) in one month is neither safe nor realistic. Extreme and rapid weight loss of this magnitude can be detrimental to your health, and it is unlikely to be sustainable. Healthy and sustainable weight loss generally occurs at a rate of 1-2 pounds (0.45-0.9 kilograms) per week. If you need to lose a substantial amount of weight, it's essential to prioritize your health and safety.
Guidelines for a more realistic and sustainable approach to weight loss
- Set Realistic Goals: Aim for a safe and attainable weight loss goal. Consult with a healthcare professional or registered dietitian to determine a healthy target weight and timeframe.
- Balanced Diet: Focus on a balanced and nutritious diet that includes a variety of foods, such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid or limit processed foods, sugary drinks, and excessive high-calorie snacks.
- Calorie Control: Monitor your calorie intake by being mindful of portion sizes and avoiding overeating. You can use a food diary or a calorie-tracking app to help with this.
- Regular Exercise: Incorporate regular physical activity into your routine. Aim for a combination of cardiovascular exercise (e.g., walking, jogging, swimming) and strength training to boost your metabolism.
- Hydration: Drink plenty of water throughout the day. Sometimes thirst can be mistaken for hunger, leading to unnecessary snacking.
- Sleep: Get adequate sleep as insufficient sleep can affect hunger and satiety hormones, potentially leading to overeating.
- Stress Management: High stress levels can contribute to overeating or making poor food choices. Practice stress-reduction techniques such as meditation, yoga, or deep breathing exercises.
- Avoid Extreme Diets: Extreme calorie restriction or fad diets are not recommended. These can be harmful and may not lead to sustainable weight loss.
- Consult a Professional: If you have specific health concerns or dietary restrictions, consider consulting a registered dietitian or healthcare provider for personalized guidance.
How to lose weight fast?
Losing weight quickly is not always advisable or sustainable, and it can carry health risks. A more balanced approach to weight loss, aiming for 1-2 pounds (0.45-0.9 kilograms) per week, is generally recommended for long-term success and overall well-being.
10 health and fitness tips to help you lose weight
- Consult a Healthcare Professional: Before starting any weight loss program, consult with a healthcare provider or a registered dietitian to assess your individual needs and set realistic goals.
- Healthy Diet: Focus on a balanced and nutritious diet. Increase your intake of fruits, vegetables, lean proteins, whole grains, and healthy fats. Reduce or eliminate sugary drinks, processed foods, and high-calorie snacks.
- Calorie Control: Monitor your calorie intake by tracking what you eat. Be mindful of portion sizes and avoid overeating. Consider using a food diary or a calorie-tracking app.
- Regular Exercise: Incorporate regular physical activity into your routine. A combination of cardiovascular exercise (e.g., walking, jogging, swimming) and strength training can help boost your metabolism and support weight loss.
- Stay Hydrated: Drink plenty of water throughout the day. Sometimes thirst can be mistaken for hunger, leading to unnecessary snacking.
- Sleep: Get adequate sleep. Insufficient sleep can affect hunger and satiety hormones, potentially leading to overeating.
- Stress Management: High stress levels can contribute to overeating or making poor food choices. Practice stress-reduction techniques such as meditation, yoga, or deep breathing exercises.
- Support System: Consider enlisting the support of friends, family, or a weight loss group to help you stay accountable and motivated.
- Avoid Extreme Diets: Extreme calorie restriction or fad diets are not recommended. They can be harmful and may not lead to sustainable weight loss.
- Patience: Remember that sustainable changes take time. Focus on the long-term benefits of improved health and well-being rather than quick fixes.
How to lose belly fat fast?
Losing belly fat quickly, while maintaining a healthy and sustainable approach, requires a combination of dietary and lifestyle changes. It's important to note that spot reduction (losing fat from a specific area) is not typically effective. Instead, focus on overall weight loss and body fat reduction, which will help reduce belly fat over time.
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