Introduction 1 About This Book 1 Foolish Assumptions 2 Icons Used in This Book 2 Beyond the Book 3 Where to Go from Here 3 Part 1: Introducing Fitbit 5 Chapter 1: Understanding Health and Fitness Tracking 7 Introducing Self-Tracking 8 Why Track Your Health and Fitness? 8 Putting numbers to feelings: Monitoring your progress 9 Figuring out what does and doesn’t work for you 10 Keeping yourself motivated 10 Challenging yourself 11 Challenging others 12 Figuring out what comes next 12 Performing experiments 13 Breaking bad habits 13 Encouraging good habits 14 Learning about yourself 15 Understanding the Downside of Health and Fitness Tracking 15 Learning about Health and Fitness Tracking Metrics 17 Steps taken 17 Distance covered 19 Floors climbed 20 Active minutes 21 Heart rate 22 Calories burned 23 Sleep time 25 Chapter 2: Choosing a Fitbit 27 Understanding the Different Fitbit Types 27 Clip-On 28 Wristband 29 Watch 30 Reviewing Fitbit Trackers 31 Ace 31 Aria 2 32 Charge 3 33 Flex 2 34 Inspire 34 Inspire HR 34 Ionic 35 Versa 36 Zip 36 Deciding on a Fitbit Tracker 37 Figuring out what you require in a tracker 37 Comparing Fitbit activity tracker features 39 Chapter 3: Getting Started 41 Charging Your Fitbit 42 Getting the Fitbit App 43 Signing Up for a Fitbit Account 44 Connecting Your Fitbit Device 47 Removing a Fitbit Device from Your Account 49 Taking a Tour of the Fitbit App 49 Customizing Your Fitbit Account 51 Configuring the Fitbit app dashboard 51 Configuring your online Fitbit Dashboard 52 Customizing your Fitbit profile 53 Adjusting Fitbit app settings 54 Setting Your Health and Fitness Goals 56 Setting your initial goals 56 Adjusting your goals 58 Working with Your Fitbit 59 Setting your Fitbit’s wrist placement 59 Navigating your Fitbit’s interface 60 Pushing your Fitbit’s buttons 61 Getting app notifications on your Fitbit 62 Syncing your Fitbit 64 Using apps on your Fitbit watch 65 Chapter 4: Getting Social 69 Setting a Fitbit Username 70 Adding a username to your account 70 Setting your username as your display name 71 Connecting with Friends 72 Sending a friend request to your contacts 72 Sending a friend request to your Facebook friends 74 Sending a friend request by email 75 Sending a friend request by using a Fitbit username 76 Handling a friend request 77 Cheering or taunting a friend 77 Messaging a friend 80 Challenging friends 81 Posting a message to your friends 83 Setting Up a Family Account 84 Creating a family account 84 Adding a family guardian 85 Inviting others to the family account 86 Handling a family invitation 86 Creating a child account 86 Joining In the Group Fun 89 Joining an existing group 89 Viewing group posts 89 Responding to group posts 91 Posting a message to a group 91 Part 2: Tracking Your Health and Fitness 95 Chapter 5: Tracking Your Daily Activity Levels 97 Setting Activity Goals 98 Setting your daily activity goals 98 Setting your main activity goal 99 Left, Right, Left, Right: Counting Your Steps 100 Monitoring today’s steps 100 Viewing your steps history 102 Staying Regular: Setting Hourly Activity Goals and Reminders 104 Checking your hourly steps 105 Setting up hourly reminders to move 106 Monitoring today’s hourly activity 107 Viewing your hourly activity history 108 Viewing your stationary time 108 Earning Active Minutes 110 Understanding metabolic equivalents 110 Monitoring today’s active minutes 113 Viewing your active minutes history 114 Going the Distance: Measuring How Far You Walked or Ran 115 Setting your stride length 116 Monitoring today’s distance 118 Viewing your active minutes history 119 Moving on Up: Tracking Floors Climbed 119 Monitoring today’s floors climbed 120 Viewing your floors climbed history 121 Achievement Unlocked: Earning Activity Badges 122 Viewing your badges using the Fitbit app 122 Viewing your badges using Fitbit.com 123 Chapter 6: Tracking Your Sleep Patterns 125 How Does Fitbit Track Sleep? 126 Understanding sleep states 126 Checking out sleep stages 127 Calculating time asleep 128 Figuring out sleep quality and sleep efficiency 128 Setting Some Sleep Options 129 Setting your time asleep goal 129 Setting your sleep sensitivity 132 Turning off notifications during sleep 132 Tracking Your Sleep 133 Tracking time asleep 133 Viewing your time asleep history 135 Eyeballing your sleep schedule 135 Reviewing your sleep stages 136 Working with Your Sleep Log 142 Logging a sleep 143 Editing a sleep 144 Deleting a sleep 144 Setting a Silent Alarm 145 Setting an alarm on a wristband tracker 146 Setting an alarm on a watch 146 Handling a silent alarm 147 Turning off an alarm 148 Deleting an alarm 148 Chapter 7: Watching Your Heart Rate 149 Understanding How Your Fitbit Reads Your Heart Rate 150 Beat-itude: Working with Your Heart Rate 151 Checking out your current heart rate 151 Tracking your resting heart rate 152 Are Fitbit’s heart rate readings accurate? 154 Turning off heart rate tracking 155 Zoning Out: Working with Heart Rate Zones 156 Determining your maximum heart rate 156 Understanding heart rate zones 157 Setting up custom heart rate zones 160 Chapter 8: Keeping an Eye on Your Body Composition 163 What’s All This about Body Composition? 164 Weight 164 Body fat percentage 164 Body mass index 165 Lean mass 166 Setting Up Your Aria 2 Scale 166 Setting the Aria weight unit 168 Configuring your Aria user settings 169 Inviting others to use your scale 170 Setting Body Composition Goals 170 Setting weight and body fat percentage goals by using the Fitbit app 171 Setting weight and body fat percentage goals with Fitbit.com 173 Weighing Yourself with Your Aria 174 Ensuring Aria accuracy 174 Weighing yourself on the Aria 174 Reassigning a weigh-in to another user 175 Tracking Your Weight, Body Fat, and BMI 176 Viewing your weigh-in history in the Fitbit app 176 Viewing your weigh-in history by using Fitbit.com 178 Working with Your Weight Log 178 Logging a weigh-in 179 Editing a manual weigh-in 180 Deleting a weigh-in 181 Part 3: Using Fitbit to Meet Your Goals 183 Chapter 9: Getting Fit 185 Setting Your Fitness Goals 185 Setting an activity goal 186 Setting an exercise goal 186 Understanding Your Cardio Fitness Score 188 VO2 what? 189 Checking out your cardio fitness score 189 Improving your cardio fitness score 190 Getting Your Fitbit Ready to Track Exercise 190 Configuring Fitbit to automatically recognize exercises 191 Setting up exercise shortcuts on your Fitbit 193 Setting up cues 195 Configuring exercise mode settings 197 Setting up interval training 199 Tracking Exercise Sessions 202 Tracking exercise on your Fitbit 202 Tracking a walk, hike, or run with the Fitbit app 204 Working with Your Activities Log 206 Viewing your exercise history 207 Logging an exercise 208 Editing an exercise 210 Deleting an exercise 210 Chapter 10: Losing Weight 213 How to Lose Weight the Fitbit Way 213 Setting a Weight Loss Goal 214 Setting a weight loss goal by using the Fitbit app 214 Setting a weight loss goal with Fitbit.com 215 Specifying Your Food Database 215 Specifying a food database by using the Fitbit app 216 Specifying a food database with Fitbit.com 217 Setting Up a Food Plan 217 Setting up your food plan by using the Fitbit app 218 Setting up your food plan with Fitbit.com 219 Logging the Food You Eat 220 Accessing your food log 221 Logging food by using the Fitbit app 221 Logging food with Fitbit.com 223 Scanning food by using the Fitbit app 224 Editing a logged food item 226 Deleting a logged food item 227 Tracking Your Food Plan 227 Tracking your daily calorie deficit 228 Tracking your overall weight loss 229 Chapter 11: Developing Healthier Habits 231 Healthy Habit #1: Sitting Less and Moving More 232 Healthy Habit #2: Exercising Regularly 233 Healthy Habit #3: Maintaining Your Ideal Weight 235 Healthy Habit #4: Setting Up a Sleep Schedule 236 Healthy Habit #5: Drinking Enough Water 240 Calculating a water goal 242 Set a water goal by using the Fitbit app 242 Set a water goal by using Fitbit.com 243 Logging your water intake 243 Tracking your water intake 244 Healthy Habit #6: Reducing Stress 245 Part 4: The Part of Tens 247 Chapter 12: Ten Troubleshooting Techniques 249 General Troubleshooting Techniques 250 Restarting your Fitbit 250 Updating your Fitbit 251 Resetting your Fitbit 251 You Can’t Configure Your Fitbit 252 You Can’t Update Your Fitbit 253 Your Fitbit Won’t Sync 254 Your Fitbit Isn’t Receiving Notifications 255 You’re Having Fitbit Battery Troubles 256 Checking the Fitbit battery level 256 Your Fitbit’s battery life is too short 257 Your Fitbit isn’t charging 258 Your Fitbit Displays the Wrong Time 259 Your Fitbit Can’t Connect to Wi-Fi 260 Your Fitbit Device Can’t Access GPS 261 Troubleshooting GPS with a Charge 3 or Versa 262 Troubleshooting GPS with an Ionic 263 Your Fitbit Device Was Submerged in Water 263 Chapter 13: Ten Ways to Improve Privacy and Security 265 Protect Your Account with a Secure Password 266 Changing your password by using the Fitbit app 266 Changing your password on Fitbit.com 267 Check Devices Logged In to Your Fitbit Account 268 Checking logged in devices by using the Fitbit app 269 Checking logged in devices on Fitbit.com 270 Control Which Data Can Be Seen By Friends and the Public 271 Customizing privacy settings by using the Fitbit app 271 Customizing privacy settings on Fitbit.com 272 Beware of Suspicious Emails Supposedly from Fitbit 273 Block or Remove a Fitbit User 274 Blocking or removing a friend by using the Fitbit app 274 Removing a friend on Fitbit.com 275 Lock Your Fitbit Device 275 Locate a Lost Fitbit Device 276 Delete Fitbit Data and Activities 277 Deleting data using the Fitbit app 277 Deleting data on Fitbit.com 278 Erase All Your Fitbit Data 279 Delete Your Fitbit Account 279 Chapter 14: Ten Ways to Connect to Third Parties 281 Share Fitbit Data on Strava 281 Connecting Fitbit and Strava by using the Strava app 282 Connecting Fitbit and Strava on the web 283 Share Fitbit Data on Weight Watchers 284 Connecting Fitbit and Weight Watchers by using the Weight Watchers app 284 Connecting Fitbit and Weight Watchers on the web 285 Share Fitbit Data with MyFitnessPal 286 Connecting Fitbit and MyFitnessPal by using the MyFitnessPal app 286 Connecting Fitbit and MyFitnessPal on the web 287 Share Fitbit Data with Other Apps 287 Export Your Fitbit Data 289 Export an activity as a TCX file 290 Export all your Fitbit activities 290 Connect Fitbit to Alexa 292 Connect Fitbit to Window 10’s Cortana 293 Get the Weather on Your Fitbit 294 Listen to Audio on Your Fitbit Watch 295 Connecting your watch to Wi-Fi 295 Uploading playlists to your watch 296 Controlling audio on your watch 298 Pair Bluetooth Headphones or Speakers 299 Glossary 301 Index 305

Develop better health habits and meet goalsTrack steps, nutrition, hours slept, and moreGet fit, lose weight, be calm, and stay healthy Take a complete tour of the Fitbit ecosystem Your Fitbit is a powerful device that can tell you much more than how many steps you take each day. This book offers easy-to-follow step-by-step instructions for tracking all that data and getting the most out of your Fitbit investment. It's one thing to simply wear your Fitbit, but it's quite another to use your Fitbit to reach your personal health goal. Whether that goal is to get fit, lose weight, eat better, or reduce stress, your Fitbit has settings and features that can help you get there. And this book shows you how! Inside... Go beyond steps to track sleep, heart rate, weight, and moreSet up your health and fitness goals—then go for them!Connect to third-party apps such as Strava® and Weight Watchers®Stay motivated by sharing your activities with friends

Introduction 1 Part 1: Introducing Fitbit 5 Chapter 1: Understanding Health and Fitness Tracking 7 Chapter 2: Choosing a Fitbit 27 Chapter 3: Getting Started 41 Chapter 4: Getting Social 69 Part 2: Tracking Your Health and Fitness 95 Chapter 5: Tracking Your Daily Activity Levels 97 Chapter 6: Tracking Your Sleep Patterns 125 Chapter 7: Watching Your Heart Rate 149 Chapter 8: Keeping an Eye on Your Body Composition 163 Part 3: Using Fitbit to Meet Your Goals 183 Chapter 9: Getting Fit 185 Chapter 10: Losing Weight 213 Chapter 11: Developing Healthier Habits 231 Part 4: The Part of Tens 247 Chapter 12: Ten Troubleshooting Techniques 249 Chapter 13: Ten Ways to Improve Privacy and Security 265 Chapter 14: Ten Ways to Connect to Third Parties 281 Glossary 301 Index 305