How to Use CGMs and Fitness Trackers for Weight Management

Managing weight can be tricky, but modern tools like continuous glucose monitors (CGMs) and fitness trackers give more helpful information to inform the choices each person has to make for their individual needs. 

CGMs and fitness trackers are like a GPS for your health—guiding you past potholes and keeping you on the road to feeling great.

This guide will explain how to use CGMs and trackers for weight management.

What Are CGMs and Fitness Trackers?

Understanding CGMs

• A CGM is a small wearable device that tracks your glucose levels in real-time throughout the day and night.
• CGMs measure glucose (sugar) in your interstitial fluid.
• A CGM shows how your body reacts to different foods, exercises, and activities. 
• In certain cases, people without diagnosed diabetes can use a CGM to monitor how their body responds to foods, exercise, and activities, especially in cases of prediabetes, suspected insulin resistance, or food intolerances.

Understanding Fitness Trackers

Fitness trackers are wearable devices—like smartwatches or bands—that measure physical activities like steps, heart rate, sleep patterns, and calories burned. 

Popular fitness-tracker brands with CGM integration include Apple Watch and Garmin.

Why Use CGMs and Fitness Trackers for Weight Management?

Both tools provide valuable information:

• CGMs: Help you see which foods make your glucose spike or crash. Stable glucose helps you avoid overeating and feel more energetic.
• Fitness Trackers: Motivate you to move more and make healthier choices by tracking your activity and setting goals.

CGMs and fitness trackers for weight management are a powerful duo when used together.

Step-by-Step Guide to Using CGMs and Fitness Trackers Together

Step 1: Choose the Right Devices

• For CGMs: Look for brands like: 
  • Dexcom 
  • Abbott Diabetes Care
  • Medtronic, and 
  • Eversense.
• For Fitness Trackers: Pick one with features you’ll actually use, like step tracking, heart rate monitoring, or calorie counting.

💡 Pro Tip: Check if your devices have CGM/fitness tracker integration and can sync with a smartphone app for easier tracking.

Step 2: Set Clear Goals

Decide what you want to achieve, like:

• Losing weight
• Building muscle
• Staying active daily
• Understanding how your body reacts to food

Write down your goals so you can measure your progress.

Step 3: Correctly Wear Your Devices 

• CGMs: Attach the sensor to your skin as instructed, often on your arm or belly. The device will send glucose readings to an app on your phone. 
• Fitness Trackers: Make sure it’s charged and set up for your daily activities.

Step 4: Log Your Food and Activities

Track everything you eat in an app. Some CGM apps and fitness trackers connect to apps like MyFitnessPal, where you can log meals and activities. This helps you see:

• How meals affect your blood sugar.
• How exercise impacts your calorie burn.

Step 5: Check Your Data Regularly

• CGMs: Look at your glucose trends to understand what happens after meals or snacks. Spikes could mean you ate something sugary or processed or needed more protein or fiber in a meal to balance the carbohydrates
• Fitness Trackers: Review your steps, calories burned, and heart rate. Try to meet a daily activity goal—like 10,000 steps.

💡 Pro Tip: Work with a medical professional, like a registered dietitian, to review your data and established a set of goals together.

Step 6: Experiment with Food and Exercise

Test different foods and workouts to see how your body responds:

• Try the Plate Method—make sure each meal has a balance of healthy carbohydrates (like rice, oatmeal, whole fruit, or potatoes), lean proteins (like eggs, chicken, fish, beans, tofu, or yogurt), and fiber (like green leafy vegetables, lentils, or peas). 
• See if certain exercises, like walking after meals, improve your glucose levels.

💡 Pro Tip: Avoid foods that spike blood sugar (like full sugar sodas or packaged chips and cookies), causing crashes and hunger, and consult your doctor or dietitian before dieting.

Tips for Success

1. Make Small Changes

• You don’t have to overhaul your lifestyle overnight.
  • We’re more likely to stick to changes by starting small!
• Start by walking more, eating balanced meals, or avoiding sugary drinks.
• Most importantly, begin with something you are passionate about. 

2. Stay Consistent

• Wear your devices daily and track your habits.
• More data over a longer period of time can help you notice patterns and what impacts your body and energy.
• No worries if you miss a day—just be sure you get back on track as soon as you can! 

3. Use the Data to Adjust

• If your glucose spikes after a sugary snack, swap it for something that has a combination of nutrients—like an apple (has fiber) with peanut butter (protein and fat). 
• If you’re not meeting your step goals, add a short walk to your routine or implement habits like parking further away in the lot, or walking around the house when you’re on the phone.

4. Celebrate Progress

• Every little success counts.
• Reward yourself for meeting milestones, like hitting a daily step goal or keeping blood sugar stable for a week.

Benefits of Using CGMs and Fitness Trackers for Weight Management

1. Improved Awareness: You’ll know how food and activity affect your body.
2. Better Energy Levels: Stable blood sugar keeps you energized.
3. Motivation to Move: Fitness trackers encourage you to be active daily.
4. Personalized Insights: These tools show what works best for your body.

Frequently Asked Questions

We asked Melanie Batchelor, MHS, RD, LDN, CDCES, the Social Impact Manager and Science Advisory Lead at Beyond Type 1 to answer some FAQs! 

Do I Need Both a CGM and a Fitness Tracker for Weight Management?

“You don’t need both,” says Batchelor, “but using them together gives a clearer picture of your health.”

Are CGMs Painful to Wear?

“Most people say CGMs are comfortable after the first few minutes,” says Batchelor. “The sensor feels like a tiny pinch during insertion.”

What If I Don’t Meet My Goals?

“That’s okay,” says Batchelor. “Use the data to learn and improve. Progress is more important than perfection.”

Final Thoughts

• Using CGMs and fitness trackers for weight management is like having a personal coach and detective in one. 
• These tools help you understand your body, make smarter choices, and stay motivated.
• Start small, be consistent, and let your data guide you. With time, you’ll see positive changes in your weight, energy, and overall health. 

This content was made possible with support from Lilly, an active partner of Beyond Type 1 at the time of publication.

Beyond Type 1 maintains editorial control over its content