1. Lose It: A Brief Tutorial

2. 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

3. 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

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

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

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

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

8. 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

9. 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

10. 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

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

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

13. 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

14. 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)

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

16. 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

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

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

19. Tracking Exercise
To track exercise, press the running man icon

20. 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

21. 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

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

23. 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