JP Mullowney

Weighing yourself, the great conundrum. How many well intentioned dieters have stood in their bathrooms wondering, in thoughts reminiscent of Prince Hamlet, “to weigh or not to weigh, that is the question?” While, your decision is likely not as dramatic as Hamlet’s famous soliloquy, it is still important to your overall fitness goals.

The frequency and time of weigh-ins has been shown to influence the success of your training goals. For example, in their 2014 review paper, Zheng et al found that regular self-weighing was related to increased weight loss. In addition, more frequent weighing did not negatively influence psychological conditions such as depression and anxiety. These results agree with an earlier review by Burke, Wang, and Sevick (2011) which also found that regular self-weighing produced positive weight loss outcomes.

From this, it can be concluded that regular weigh-ins can enhance your fitness goals. However, when it comes to regular weigh-ins, what is the correct protocol? To increase the accuracy of your weigh-ins, registered dietitian Dawn Jackson Blatner suggests following the “4 S’s” protocol:

Same time of day
Same day of the week
Same clothing
Same Scale

For many people, the most practical time to meet these conditions is immediately upon waking in the morning. While following a protocol like the above should result in consistent measures, be aware that numerous factors can cause weight fluctuations. These include: salt intake (higher salt intake increases water retention), amount of food eaten the previous day, and most importantly for females, hormonal fluctuations.

The Take Home Message:

Weighing yourself frequently can positively influence your weight loss goals. When weighing yourself, try to follow the 4 S’s protocol for the most accurate results. Don’t worry too much if your weight fluctuates a little from week to week, numerous factors can cause this. Instead, look for a general downward trend. Most importantly though, who had any idea that Thomas knew his Shakespeare!

References:

Burke, L., Wang, J., Sevick, M.A. (2011). Self-monitoring in weight loss: A systematic review of the literature. Journal of the American Dietetic Association, 111(1), 92-102.

Weighing in on the scales: Find your true weight. (2005). Retrieved from: http://www.webmd.com/diet/features/weighing-in-on-scales-find-your-true-weight#1

Zheng, Y.,…, Burke, L. (2014). Self-weighing in weight management: A systematic literature review. Obesity, 23(2), 256-265.

Prepared for the JKC blog by Coach Thomas.

Photo credit: JP Mullowney

JKC was recommended by a previous trainer who followed Jon online. He thought Jon’s approach to training was excellent. JKC employs well educated trainers who are very particular about technique and form. I have never injured myself because the trainers know what they are doing. They can always answer any questions I ask about my training. As well the trainers are friendly contributing to a relaxed and friendly atmosphere at the gym.

The people and the training set JKC apart from other gyms or programs I’ve tried in the past. Truly Jon and Thomas meet you where are and help you get to where you want to be. There are no expectations and never any judgement. You can go there having the worst day and you always leave feeling better. Truly JKC has given me a level of strength and confidence I would not have had otherwise ❤️.

I’m 40 years old & started training at JKC in 2015. The gym I was working out at closed and my husband recommended JKC. JKC meets you where you are in your fitness journey and tailors the work to help achieve your goals. I’ve trained with Jon & Thomas pre pregnancy, while pregnant and now post baby and they have helped me enormously to stay fit through all life phases.

I joke with the guys often that I’ve seen no change in my fitness level since joining the gym, but the reality is I’m in far better shape at 40 than I ever was at 30 thanks to them.

I am the oldest client at JKC at 79 years, soon to be 80. I started training at JKC July 2021. I started at JKC because two of my three sons Justin and Michael and their partners Andrea and Keir and one of my doctors recommended JKC. They all train at JKC Now my wife Linda trains at JKC too. My third son Jonathan lives in Kingston. There is a congenial community atmosphere at JKC. People are introduced to each other. There is effective personal training at JKC.

I recently turned 40, and I have been training at JKC since the summer of 2020. My partner Michael had already been training at JKC, so it came highly recommended. We had set up a home gym at the start of the pandemic, but needed to mix it up after the first lockdown. JKC differs from other gyms because of the personalized workouts. Jon, Thomas and Craig are great at challenging me to do more than I would on my own.

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