If you had told me a few months ago that a watch on my wrist would help me shed 11 kilos, I would have laughed. But here I am, three months later, looking at my Samsung Galaxy Watch 6 and smiling at the numbers on the scale: from 72 kg down to 61 kg.
Understanding the rising risks of overweight and obesity in our modern lifestyle, I decided to embark on a weight loss journey. I didn’t join a fancy gym. I didn’t buy expensive equipment. And I didn’t starve myself. What I did was simple: I walked, I moved, I sweated, and I tracked—every single day—with my smartwatch. That is simple; almost everyone can do it.
I know a smartwatch by itself won’t directly make me lose weight, but it can support and motivate my journey in practical ways.
The best part? I saw results right from the beginning. In the first month alone, I lost 3 kilos, and that progress kept me motivated to continue. By the end of three months, my smartwatch had become my fitness buddy, accountability coach, and cheerleader rolled into one.
Let me walk you through exactly what I did, so if you’re struggling with weight loss, you can try this too.
My Simple No-Equipment Workout Routine
I decided to keep things easy and doable at home, so I wouldn’t have excuses like “it’s raining” or “I don’t have time for the gym.” My workouts were short—20 to 30 minutes—and they relied only on my bodyweight.
Every day, I wear my Galaxy Watch 6 and use it to:
- Track my steps
- Monitor my heart rate (I stayed in the fat-burn zone, around 50–70% of my max HR)
- Check calories burned
- Review my sleep quality
This combination provided me with a comprehensive view of my overall health, not just my workouts. It’s that simple.
Daily Workout Structure
Here’s the 25-minute workout I followed (5 days a week). I kept two days for rest and recovery.
Warm-up (5 minutes)
- March in place or walk briskly inside the house or in a space near the house.
- Do some arm circles and light stretches.
👉 Smartwatch check: Start your Workout Mode (Indoor Walk / Cardio) and see at your heart rate. You should be slowly moving into the warm-up zone.
Main Circuit (15 minutes) – Repeat 2 times
Jumping Jacks – 30 seconds
Jump with your legs spread wide while raising your arms overhead, then return to standing.
Low-impact option: Step side-to-side instead of jumping.
👉 Check: After this move, look at your watch—you’ll notice a spike in heart rate. Aim for the fat-burning zone (50–70% of max HR).
Bodyweight Squats – 12 reps
Stand with feet shoulder-width apart, bend knees like you’re sitting on a chair, then stand back up.
Keep your back straight and knees behind your toes.
👉 Check: Your watch should count active minutes and calories. See how many squats raise your HR.
Push-ups – 8–10 reps
Place your hands slightly wider than your shoulders, lower your body, and push back up.
Beginner tip: Start with knee push-ups or do them against a wall.
👉 Check: Heart rate often dips here—your watch will show if you’re staying in the zone.
Mountain Climbers – 20 seconds
Start in a push-up position, then quickly drive one knee toward your chest, switching legs like running in place.
Go slow if you’re a beginner—it still works.
👉 Check: Your watch will show a sharp calorie burn here. Perfect for fat burning.
Lunges – 8 reps per leg
Step forward with one leg, lower your body until both knees are bent at 90°, then push back up.
Keep your front knee above your ankle (not pushed too far forward).
👉 Check: The watch shows active minutes—a great motivator when you’re halfway through.
Plank Hold – 20–30 seconds
Rest on your forearms and toes, keeping your body in a straight line.
Don’t let your hips sag or rise—think of forming a flat “table.”
👉 Check: Even if your HR isn’t sky-high, your smartwatch still logs core strength activity.
Cool Down (5 minutes)
- Walk slowly in place.
- Stretch arms, legs, and back.
👉 Smartwatch check: End the workout session. Look at your calories burned, steps added, and HR recovery. Nothing feels better than seeing those numbers!
In the beginning, I couldn’t remember these steps well. So, I noted down the steps on paper clearly to read at any time I need.
Weekly Plan
To avoid boredom and keep things balanced, I followed this simple weekly structure. Remember: your workout routine adds steps, and your smartwatch helps you see how much more you need to hit the daily step goal.
Monday, Wednesday, Friday – Full Body Circuit + Steps
Do the workout routine (20–25 minutes).
This usually gave me around 2,000–3,000 steps.
The rest of the day, I stayed active at home (walking around, chores, mini indoor walks) until my watch showed 8,000–10,000 steps total.
Tuesday, Thursday – Cardio + Core
I skipped the strength circuit and instead focused on brisk indoor walking, dance moves, or high knees for 20 minutes.
These cardio days often pushed my step count higher, so I hit my daily goal more easily.
Added a bit of core work like planks and side crunches for balance.
Saturday – Light Yoga or Stretching
Active recovery day.
My watch still counted steps from gentle movement, and I aimed for 6,000–8,000 steps on lighter days.
Sunday – Rest
I didn’t do a structured workout.
But I still made sure to move enough during the day to get at least 5,000 steps so my watch wouldn’t scold me for being too sedentary.
My Galaxy Watch showed me trends—like how many calories I burned in the week. It also showed the total steps of the week. Seeing progress in numbers gave me a dopamine hit.
Extra Tips
With this daily routine, I didn’t follow any specific diet plan. But I follow these simple things:
- I drink 2–3 litres of water daily.
- I try to avoid sugary drinks and junk food.
- I regularly eat more veggies, fruits, lean protein, whole grains.
- I try to stop eating 2–3 hours before sleep.
- I manage to have a sound sleep.
Monthly Progress Chart
Here’s how I broke it down over three months. The following chart shows each month’s daily steps goal. Think of it like this: you can walk on a road to achieve the daily step count. Or you can do the given workouts + day-to-day movements to achieve the goal as the watch shows:
Month 1 – Kickstart (Lost 3 kg)
- Steps goal: 8,000/day.
- Workouts: 15–20 minutes, 5 days a week.
- Focus: Building consistency.
- Watch check-ins: Daily steps and heart rate. Weekly weight logs.
Month 2 – Build Momentum (Lost 4 kg)
- Steps goal: 9,000–10,000/day.
- Workouts: 25–30 minutes, with one additional round of circuits added.
- Focus: Increasing intensity (more reps, less rest).
- Watch check-ins: Used “Workout Mode” for each session, compared weekly calories burned.
Month 3 – Push & Sustain (Lost 4 kg)
- Steps goal: 10,000–11,000/day.
- Workouts: 30 minutes daily, with cardio intervals (fast walking in place + high knees).
- Focus: Staying consistent, not giving up.
- Watch check-ins: Monitored sleep data closely (noticed I lost more when I slept well).
By the end of three months, the scale read 61 kg.
According to the book “EAT TO LIVE ” by Joel Fuhrman, everyone’s results are different after a duration of a weight loss practice. Some people may lose more weight, while others may lose less. But consistency is a must to continue losing and maintain a normal body weight.
Rainy Days and Staying Indoors
Since I didn’t have stairs at home, rainy days meant I couldn’t go for outdoor walks. But my smartwatch still kept me moving indoors. Here’s what I did:
- Walked in Place: Just marching or jogging inside my room.
- Dance Workouts: Played my favourite playlist and danced for 15–20 minutes.
- Step Aerobics (no stepper): Mimicked step-up movements.
- Skipping without a Rope: Jumping lightly while swinging my arms as if holding a rope.
- High Knees and Side Steps: Great for step counts and raising heart rate.
Surprisingly, these rainy-day sessions sometimes burned more calories than outdoor walks, because I moved faster. My watch always kept me honest—no cheating on step goals! My daily goal is to hit the target step count for whatever I do.
But Do You Need a Premium Smartwatch Like Mine?
I used the Samsung Galaxy Watch 6, which is definitely on the premium side. It has fantastic accuracy, detailed health tracking, and smooth integration with Samsung Health. Above all, it has BP and EGC features.
But I know not everyone wants to spend that much.
The good news? Some great budget-friendly smartwatches in India can help you the same way.
✅ Essential Features to Look For When Choosing a Budget Smartwatch:
- 24/7 heart rate monitoring
- Reliable step counting
- Sleep tracking
- At least 5–7 days of battery life
- Multiple workout modes (walking, cardio, yoga, etc.)
- Comfortable design, you can wear it all day.
💡 Budget Alternatives in India:
- Redmi Watch 5 Active (around ₹2,000): Long battery life, 100+ sports modes, solid health tracking.
- Fastrack Astor FS1 Pro (around ₹2,500): It covers all fitness basics, is lightweight, and from a trusted Indian brand.
- boAt Storm Infinity (around ₹1,500): Stylish design, Bluetooth calling, and 15-day battery life.
The choice is yours. If you want to choose from our top recommendations, check out these links:
Final Thoughts – My 11 Kg Transformation
When I started at 72 kg, I didn’t think I could stay disciplined. But my smartwatch kept me responsible. It prompted me when I sat too long, congratulated me when I hit 10,000 steps, and tracked every calorie burned.
At the end of 3 months, I stood on the scale at 61 kg. That’s 11 kilos gone, just by following simple home workouts, eating mindfully, and trusting my Galaxy Watch 6 to keep me on track.
If you’re struggling with your weight, let me tell you this: you don’t need a fancy gym membership or heavy equipment. You just need a plan, a bit of consistency, and a smartwatch (premium or budget) that can guide and motivate you.
I did it—and so can you. Strap on your smartwatch, start small, and let the steps add up. Three months from now, you could be looking at your own success story.
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Ibochouba Singh is a content writer and reviewer with a passion for writing about digital marketing and tech gadgets, including software tools and new tech gadgets. He has over 15 years of experience writing for several consumers and clients, including tech startups, marketing agencies, and software companies. He is writing many articles and reviews for many websites, including nigcworld.com, and buywin.in.