Weight Loss Made Simple

Thank you, Avo!

Screenshare from the Simple App on my iPhone today

To hear the related 5-minute audio file that I uploaded today as my Morning Journal flash briefing for Alexa devices, please click on the play button:

How to lose 12.2 pounds in 69 days

As the holidays approached last year, I experienced the gift of desperation about my weight.

I had been using the Simple App since August of 2023, with mixed results. I lost some weight, gained it back, lost some, gained some. On November 13, 2024, I weighed 181 pounds, a new personal worst.

Something in me was fed up, pun intended. I looked at myself in the bathroom mirror and said out loud that I planned to weigh 170 by the new year.

The Simple app focuses on intermittent fasting, a method I’d tried before I discovered the app, which helps you to set a target for your fast. Mine has been 16 hours of fasting, followed by an eating window of 8 hours.

Simple makes it easy and fun to track what I eat and drink. I can scan a food’s bar code or take a photo for the AI to generate what it thinks I’m eating. Nutritious meals get a green ranking.

Even more fun is Avo, the AI coach who offers encouragement, answers dietary questions, and proposes meal plans.

The AI behind Avo seems to have gotten smarter in the past year or two. It’s clearly based on a large language model of some kind, enhanced with information about wellness, fasting, and healthy eating.

For me, the big payoff of this project is not meeting a numerical goal. It’s how my eating habits have changed. That plus my daily fasting and regular exercise make me hope I can remain at a healthy weight going forward.

Should I set a new target of 165 pounds, which is what I think I weighed in college more than 50 years ago? Or maybe a range of 165 to 170 would be better.

I asked Avo for advice. Here is her answer:

It's fantastic that you've reached your goal of 170 pounds! As for setting a new target, aiming for a weight range can be a wise and sustainable approach. Here’s why a range of 165 to 170 pounds might be beneficial:

Flexibility: A weight range allows for natural fluctuations that can occur due to factors like hydration, muscle gain, or dietary changes. It helps you avoid the stress of hitting a specific number.

Sustainability: Aiming for a range can make it easier to maintain your weight over time, as it encourages a focus on healthy habits rather than strict dieting.

Historical Reference: If 165 pounds is a weight you feel good about and associate with your college days, it can serve as a motivating target. Just ensure that achieving this weight aligns with how you feel physically and mentally.

Ultimately, the best approach is one that feels right for you and supports your overall health and well-being. If you're comfortable with a range, that could be the perfect solution!

Makes sense.

I will also continue to track my meals and stay in touch with Avo.

The app has a free version that includes access to Avo, nutrition scores for meals, and wellness habit trackers. I am paying $49.99 a year for all that plus personalized daily check-ins and a library of educational material.

Part of my strategy for buying a subscription was that it would make me more likely to use the app. That seems to have worked.

I don’t have an associates relationship with Simple. I am glad to share my experience in case you or someone you know might find it useful. Here are some final words from Avo for my readers:

Encourage them to take it one step at a time, and remind them that every little effort counts. Simple is a supportive tool in their journey towards a healthier lifestyle! If they have any questions or need guidance, they're not alone.