Apple Watch - Daily exercise goal: My recommendation for the red ring

The red ring on the Apple Watch stands for movement and the consumption of calories through physical activity. Therefore, it is quite useful as an aid to weight loss. How to interpret the red ring, fill it up and reset it, you will find out in this post: Apple Watch rings. How it can help you lose weight, how you set and meet your daily exercise goal, as well as other tips and tricks on the subject, I have now summarized for you in this article. If you have any additions, please leave a comment on the topic;)

The movement ring is not yet closed at 23:47? It will be close! ;-)
The movement ring is not yet closed at 23:47? It will be close! ;-)

Use daily exercise goal with calorie count to lose weight?

My answer to the question of whether you can lose weight with the Apple Watch: Yes, you can! I've tried it and it works. I wanted to lose 4 to 5 kg and take the time to do it. I set the exercise goal first by 50, then 100 calories higher than it was (from 550 to 600 and then to 650 calories as a daily exercise goal). If you then don't eat more than usual, you are forced to do a little more exercise in order to get the calories “full”. 

I solved this by taking a walk in the evening or by jumping 3 to 4 minutes of skipping rope during the day. That consumes 30 to 40 calories for me. If you insert this 2 or 3 times a day, you can easily close the red ring. After a good 6 weeks I had already lost 4 kilos and on the fifth I'm just about it. So it works with losing weight - without a strict diet and exercise stress. You just have to get your circulation going for a few minutes every now and then so that you burn a little more calories than you take in every day.

Lose weight with the Apple Watch - further incentives

On the net you can find numerous advice and discussions on the topic as well as forum threads that are full of tips, tricks and optimizations. For example, I have a thread for removing and moving with the Apple Watch at ApfelTalk found. There it is discussed how many calories you should set as an exercise goal in the red ring in order to lose weight. The bottom line: the success of losing weight does not depend on it alone.

As already mentioned above, you should not change anything upwards in your energy intake. The ice cream or the chocolate bar as a reward for the workout are counterproductive. It is better to correct downwards: water and tea instead of soda and cola, less sweet and greasy food, etc. Or, as stated in my tip: just leave everything as before and move more. My 550 to 650 calories consumed a day have already paid off. If you want to lose more weight faster, you can also set the 700 calories from the forum as a daily goal;)

And finally, a useful tip from the thread linked above:

First wear the watch a little, then you get a feeling of which movement goal suits you. You can also see the steps in the Activities app, you can also use them as a guide. A common goal, like you said, is 10000 steps a day. Gradually you can then adjust your exercise goal. The goals are just very individual ... if you want to motivate yourself to move more, you just raise the goal. If it is set too high, you can reduce it again.

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4 thoughts on “Apple Watch Daily Move Goal: My Red Ring Recommendation”

  1. Thank you for the valuable tips! I'm currently looking for exercise tips. Whether it something other than just Nordic walking or going into the garden or around the house. Pilates won't do it? Otherwise, make your diet more balanced. :)

  2. Hello
    I'm desperately trying to change my step count from 10k to 15k.
    Is that even possible and if so how?
    Thank you ever.

    1. Jen Kleinholz

      Hello Simone! So my rings are for calorie burn, training and standing hours. There is no ring for steps. Maybe you use a special app that uses steps as a goal?

  3. Hi Jens,
    Thank you for your answer.
    Yes, that's how I have my rings, I just thought maybe you could change your steps.
    I'm still a newbie previously had a Garmin.
    I'll look for an app where I can do it with the steps.

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