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

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 had signed up for other gyms in the past and never went or rarely went. Something always got in the way or I was just too tired and lacked motivation to go. This way I’ve made a commitment to Jon or Thomas and I try very hard to keep my sessions once I’ve booked in. JKC is different from other gyms that I’ve tried in the past because no one is there to be “seen”. We are all there to get a good workout in and go on with our lives. And it’s a small gym so you get to know everyone and it’s like a big family. When I joined JKC, I couldn’t do a chin up with an elastic band, but I’ve slowly worked up to 10 free hanging chin ups. That was big because I hate chin ups.

My initial goal was to find qualified personal training services in a personalized small gym setting. I have never been a fan of large gyms. JKC offers a friendly, happy gym experience that motivates me to strive for bigger and better results every week. Jon, Thomas and Craig are genuinely talented and always excited to celebrate everyone’s success.

I have a passion for challenging myself to achieve or beat goals. My favourite memories take me back to greater wins than I ever imagined with deadlifts and after a lot of determination and hard work, being able to do multiple chin-ups. Training at JKC has been one of the best experiences of my life – thank you for your commitment to helping me stay fit!!💪🏼😅

Kathryn Sparrow

Nutritional Coaching by Julia Howard

From my initial consult with Julia, she was professional and knowledgeable as both a Registered Holistic Nutritionist and athlete. She was interested in my nutrition and fitness goals and the development of a plan that would set me up for success.

Julia designed weekly meal plans that were complete with recipes and shopping lists. The food choices were nutritious, easy to prepare, and ensured that I felt well nourished and energized throughout my training and non-training days. Not only do I feel leaner and more fit, but I have more energy and I feel much more in tune with my body and food choices. Julia really helped me put everything in place so I can continue this process going forward- I cannot thank her enough!

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.

As Seen On: