How I Lost 10kg in a Few Months Thanks to My Pixel Watch 3

Losing weight isn’t easy. Whether you’re doing it for health reasons or just to feel better about yourself, it can often feel like an uphill battle. Fortunately, technology is here to help, providing tools to track progress, monitor vital signs, and even keep you motivated. For me, it was a smartwatch—the Pixel Watch 3—that unexpectedly became the key to a transformative journey. Here’s how it helped me lose 10kg in just a few months.

Realizing I Was Overweight Without Knowing It

This journey began with a simple realization: I wasn’t as fit as I thought. Back in June, I weighed around 81kg at 1.75m tall, with 20.5% body fat. While these numbers aren’t alarming, they did put me in the “overweight” category according to the World Health Organization (WHO). I noticed the telltale signs—a small but stubborn “beer belly,” the product of years of indulgence and a long break from exercise following an old injury.

Despite my sedentary habits, I had always relied on my fast metabolism to keep things in check. But by July, I decided it was time for a change. With more free time on my hands, I set out to test my physical limits by reintroducing regular exercise. At the same time, I made two key dietary changes: I stopped drinking alcohol and swapped my go-to cheese-and-bread snacks for fruit. These small tweaks alone helped me shed about 3kg and tighten my waistline.

Then came the game changer: the release of the Pixel Watch 3.

Setting Goals That Matter

Having owned the earlier model, I was already familiar with the Fitbit app and its extensive data on activity levels, sleep, and heart rate. But the Pixel Watch 3 introduced a new metric that caught my attention: cardio load. It came with two simple options for goals: “Maintain Cardio Fitness” or “Improve Cardio Fitness (Without Overtraining).” Out of curiosity, I chose the latter—and that’s when everything changed.

What Is Cardio Load?

The cardio load metric is based on the TRIMP (Training Impulse) model, which calculates a daily target based on factors like resting heart rate, activity level, and previous performance. Essentially, the higher your cardio load score, the more your heart is working during exercise. To hit the daily target, I needed to complete activities that got my heart rate up. The longer and more intense the workout, the faster I’d earn points.

What I appreciated most was how flexible this system was. If I had a bad night’s sleep or wasn’t feeling up to it, the target would adjust accordingly. Some days, I woke up to a notification suggesting a minimal goal because my body was clearly asking for rest. This personalization made all the difference—it encouraged consistency without pushing me toward overtraining.

Building a Routine That Worked for Me

Armed with my Pixel Watch 3, I started building a workout routine around activities that felt achievable. Initially, I focused on low-impact exercises to protect my joints—cycling, jump rope, and bodyweight workouts at home. Over time, as my strength and confidence grew, I gradually reintroduced running and even rock climbing, which had been sidelined by my old injury.

I also made simple changes to incorporate movement into my daily life. Instead of driving short distances, I’d bike. On rainy days, I’d grab a jump rope for a quick cardio session. Sometimes, I’d even step outside for a brisk workout just to hit my cardio target before bed. Without realizing it, these small, intentional actions became part of my daily rhythm.

Avoiding Overtraining and Staying Consistent

One of the biggest lessons I’ve learned is that consistency matters more than intensity. While it’s tempting to push hard every day, it’s just as important to listen to your body. For me, that meant hitting my daily cardio load without overdoing it. On days when I felt particularly tired, I’d remind myself that even small efforts—like a gentle bike ride—contributed to my overall progress.

Thanks to this approach, I avoided the burnout and injuries that had derailed my fitness efforts in the past. In fact, I’ve gone from dreading workouts to genuinely enjoying them.

The Results: A New Me

Five months later, the results speak for themselves. I now weigh 70kg with 13.5% body fat—a significant change not just on the scale but in how I feel every day. My energy levels are higher, my confidence has improved, and I even see a reflection of my younger, fitter self in the mirror.

I’ve since switched my Pixel Watch 3 goal to “Maintain Cardio Fitness,” which feels sustainable as I head into winter. But the best part of this journey isn’t the weight I’ve lost—it’s the habits I’ve built. Exercise has become a source of joy, not a chore, and I plan to keep it that way.

Find What Motivates You

This was my personal experience, not a one-size-fits-all solution. While a smartwatch worked for me, it might not be the key for everyone. If you’re starting your own journey, consult with a doctor or nutritionist to create a plan that works for you. The goal doesn’t have to be weight loss—it could be building healthier habits, finding a form of exercise you love, or just moving more in your daily life.

For me, it was all about gamifying fitness. Tracking my cardio points became as natural as my morning coffee or scrolling through my phone. And who knows? It might just work for you too.