How To Weigh Yourself Properly
By Harriet Mallinson | Published on October 30, 2017 https://www.manageyourmacros.com/health/weigh-yourself-properly/
Weighing yourself is rarely fun. You haul the weighing scales out onto the cold bathroom floor, you take off all your clothes – in case your socks add on unnecessary pounds – you screw your eyes shut… and step on.
When you’re looking to lose weight, weigh-ins like this, however traumatic, can become almost addictive. You think, “I passed on the chocolate cake at dinner last night and went for a run – I must be down a few notches?” Alas no. This obsessive approach to tracking weight loss can be ineffective and you can be doing yourself a disservice by not taking the proper steps.
So, to help you out, MACROS have spoken to several experts to find out the best way to weigh yourself and keep on top of your progress.
When should we weigh ourselves?
It’s universally acknowledged that you should weigh yourself when you wake up in the morning after going to the loo, so both your stomach and bladder are empty. This way you’ll be at your lightest before you’ve consumed any food and drink which will add weight to your body.
You should try to weigh yourself at the same time each time. Luke Thornton, a coach and fitness entrepreneur at UK online sports supplements store, Discount Supplements, advises, “Consistency is the most important thing in following your progress. Pick a time on a specific day, say Tuesday at 7am, and make sure that every week you stick to it.”
Indeed, the day itself is significant. Amie Richmond, a nutritionist, wellness coach and founder of UK-based My Body Fabulous health clinic, says, “Professionally speaking I recommend picking one day a week to check on your weight and to monitor your fat loss. I don’t agree with Monday morning weigh-ins as our calorie consumption over the weekends can increase and lead to temporary weight gain.
“Daily check-ins can make or break your whole day so I advise a Friday morning – first thing before you have had anything to eat or drink and after using the toilet and always on the same set of scales.”
How often should we weigh ourselves?
As tempting as it may be when you’re nailing the healthy eating and exercise, daily weigh-ins are inadvisable. “The body’s weight can fluctuate due to varying factors such as stress, heat, or even the time of month for females,” says Luke. “Once a week should give you an accurate reading of your progress, but if you need to do it more, pick days with space between them, for instance, Monday and Thursday.
Pollyanna Hale, a UK nutritionist and founder of weight loss plan, The Fit Mum Formula, agrees: “Most people are looking for fat loss and/or muscle gain and it takes longer for these to change. Day to day fluctuation is likely just water changes, or bowel content weight (which will be more if you’ve eaten a bulky, high fiber meal, even if it wasn’t high in calories).”
However, dietitian and British Dietetic Association spokesperson, Priya Tew believes we should aim to avoid scales. “Ideally you want to step away from the scales and not weigh yourself regularly,” she says. “Instead think about how your clothes fit, about eating well and being active. Unless you are trying to lose or gain weight I would recommend no more than monthly weighing.”
How much fluctuation can we expect?
Although our body might not look different throughout the day, our weight can fluctuate a surprising amount. Both men and women experience this but ladies can observe greater monthly fluctuations, especially if they bloat around menstruation.
“The average person will fluctuate between 4-6lbs during a 24-hour period,” confirms Amie. “Hormonal changes, eating, drinking, urinating, having a bowel movement and exercise can all impact your body weight. High-carb and high-salt foods can also cause water retention which can look like weight gain on the scales.”
What’s the best way to track weight loss?
Buying your own weighing scales may seem like the most effortless option when it comes to monitoring weight loss but the experts advise against this.
“I would say don’t buy scales,” says Priya. “The scales you have at home are often inaccurate and the number can change depending on the floor you weigh on and how you stand. If you really want to weigh yourself on accurate scales go to a chemist that has scales and get a print out or use the scales in a gym or at your GP’s surgery.”
It might seem like back to basics, but a tape measure could be your best friend here. “Your waist to hip circumference can be a better way to track your weight and health outcomes than the number on the scales,” recommends Priya. “Write down your numbers every week. Some people find a chart or graph useful to see how far they have come. Pin it up somewhere you will notice it during the day or leave it on the fridge door as a reminder of your goals.”
Other options can vary from simply taking photos of yourself to caliper measurements – which can often be carried out at your local gym – and even underwater hydrostatic body fat assessment which is the most accurate but unfortunately not very practical.
Amie advocates body composition scales. “These can determine your body’s exact fat, muscle and water content,” she says. “This way if your overall weight does increase but your fat percentage has gone down and muscle mass has increased, you know you’re going in the right direction.”
Harriet Mallinson Harriet is Editor of MACROS and perfectly capable of eating an entire log of goat’s cheese in one sitting.
It’s Not All About The Gym
As we hit bikini season, plenty of dieters strive for the beach body that’ll really make a splash this summer. And everybody knows how, right? Just hit the gym?
Well, maybe not! While weight loss and exercise go hand in hand, some hardcore fitness routines are far from slimming.
We’ve all tried fads to shed a few spare pounds but that kind of focus can so often set us off course, according to the weight loss expert and nutritionist, Amie Richmond.
We sat down with Amie to get her take on summer dieting regimes. What are her dos and don’ts, and does she have any advice on where to start?
When embarking on a fat or weight loss program, the first question you should always ask yourself is Do I want to be thin or do I want to be healthy? We’ve all heard the phrase You can’t out train a bad diet and it’s true. In the long term putting your health first requires fueling your body with the right nutrients, which is the most beneficial way to maintain a healthy weight and achieve your goals.
Whilst diet and exercise are, of course, both important for your overall health and wellbeing, particularly when starting your weight loss plan, it is vital that food habits change in order to see real lasting change. Your most important step when you start out is to set realistic slimming goals. This means ditching extreme diets of any kind – including crash diets – in favour of healthy, balanced meals which include protein, carbohydrates and good fats.
Losing weight too quickly by under-eating, over-exercising or skipping meals can lead to excess skin folds on the body where it has shrunk too quickly. Extreme exercising can also put increased pressure on your adrenal glands and can end up stressing your body with high cortisol levels, which in turn can lead to future health problems.
For the best results, why not follow Amie’s 5 easy tips for healthy weight loss:
Eat seasonally to maximise your nutrient intake.
Go for real food, making your diet as natural as possible.
Aim for a ‘colourful’ plate and a good variety of veg in every meal.
Ditch sugar, monitor your salt intake and read the labels of your food carefully.
Make sure you get three nutritious meals a day, with two small snacks thrown in to keep your blood sugar levels up.
Weight loss tips: Doing THIS exercise burns MORE fat than going for a run
WEIGHT LOSS is the buzz-phrase of the moment with the new year upon us, and most of the nation having pigged out over Christmas. Check out the exercises you can do to lose weight fast.
PUBLISHED: 12:00, Tue, Dec 27, 2016 | UPDATED: 13:51, Thu, Dec 29, 2016
Weight loss is going to be at the top of most Brits' list as January's 'New Year, New You' season approaches. And with these five key exercises you won't have to swap your social life for the gym.
The barbell rollout is said to be the best exercise for burning fat and fast. Express.co.uk explains how to do a barbell rollout and four four other key fat-burning exercises.
A study at the Norwegian University of Sport and Physical Education revealed this gym move burns fat stored in the body faster than 'traditional' cardio exercise.
That doesn't mean you should ditch your 20 minute warm-up jog for a barbell rollout but combining the two will hit your body where it really matters.
You must take care to do this move properly, however, as this core killer risks the shoulders and lower back if performed without due care.
According to Muscle and Fitness magazine, this is how you should undertakes a barbell roll out:
- Place a barbell on the floor and grab it with an overhand grip, your hands shoulder-width apart
- Your shoulders should be directly over the barbell. This is your starting position
- Keeping your knees in a fixed position, roll the bar out in front of you until your arms fully extend in front of your body
- It comes after exercise was revealed not to be the most important factor in slimming down.
Amie Richmond, weight loss expert and nutritionist at www.bodychef.com, said: “When embarking on a fat or weight loss programme the first question you should always ask yourself is ‘do I want to be thin or do I want to be healthy?'
Secrets to losing weight this 2017 without having to go to the gym and starving yourself
By Viola Smith / 2017.01.06
The holidays usually will make anyone gain a ton of weight and it is often a struggle to go back in shape when this happens. Most people would crash diet, deprive themselves of good food or would even hit the gym to the point of almost losing their strength. Amie Richmond, a nutritionist has shared some of the most effective and safer ways to lose weight and detoxify this year.
In an article published by Mirror, about 7,000 calories are consumed by most people each time December hits and many are also desperate to get all those calories gone as quickly as possible. One of the best things to remove toxins from all the holiday meals eaten is to re-alkalise.
To do this means to balance the acidity level of the body by putting some powdered supergreen in breakfast meals, which are available at any local health and food store. It is a good product to cleanse the body from toxins that could harm the immune system.
Drinking hot water with fresh lemon zest and ginger could also work in detoxifying. These are easier to make and it is a good alternative in case one can't find those powdered supergreens.
- 16:31, 3 JAN 2017
After a whopping average of 7000 calories consumed on Christmas Day - plus all the other lovely excesses of December - many of us are feeling sluggish and bloated, our bodies more of a skip than a temple.
As if on cue, many a vow to detox , juice, diet and generally have a lifestyle overhaul follow the festive period.
Juicing, fasting, and skipping meals, however tempting, are generally unsuccessful, and leave you feeling drained, irritable, and hungry.
So for a healthier, safe and effective alternative, nutritionist Amie Richmond has passed on her top tips for MirrorOnline.
Post-Christmas, our bodies are usually very acidic thanks to all the extra sugar we have consumed. This leaves our immune system depressed and less able to deal with colds and flu.
To re-alkalise your system try adding in a supergreen powder to your morning routine which you can purchase at any health food shop.
These supergreens are a mixture of plant algaes, which help your body detoxify quickly and safely and have the added bonus of increasing your energy levels.
Start your day with hot water and add fresh lemon and ginger to flush your system then get those supergreens in you to fight the fatigue.
2. Drink to your success
There is no magic pill to lose weight but increasing your water intake is definitely a step in the right direction!
Excess sugar in the body leads to dehydration, so try having one pint of water every time you feel hungry.
If you are still hungry afterwards then it's time to eat.
Make sure you are consuming at least two litres of water per day to help flush the toxins from your body and rehydrate your cells.
Not only will you feel healthier and more energetic, but it should also improve your skin and hair.
3. Start Moving
You don’t have to be a gym bunny to move. If the gym is not your thing then purchase a pedometer and try to hit a target of 10,000 steps a day.
Not only will you burn through those Christmas calories faster, but you will also increase your muscle mass and metabolic rate, leaving you feeling fitter, healthier, and stronger.
If you are short on time then try out some an online workout you can do at home or try a quick HIIT (high intensity interval training) workout, which is effective in a short amount of time.
4. Clean out your cupboards
If you have flooded your body with alcohol, sugar, and fat, your body will be full of toxins. Give your liver a rest from dealing with these toxins by laying off the alcohol and putting some colour back in your fridge.
Bin all 'beige' leftovers including anything breaded, fried, battered or pastry encrusted, and replace with fresh fruits and vegetables, lean meats, eggs, seeds, pulses, and fish.
Reduce your complex carbohydrates like pasta and rice and try something new like lentil, chickpea pasta or quinoa which have higher protein content and will help you feel full for longer.
5. Set realistic goals
Rome wasn't built in a day, so don't expect the indulgences of a month to fall off instantly.
According to the British Dietetic Association the average person will gain up to 5lbs over the Christmas period, the good news is that with a balanced calorie controlled diet your body can return to it's 'pre-Christmas' shape in just a few weeks.
Set a weight loss goal of 2lbs a week and weigh yourself once a week to check you are on track.
There are some great apps available to track your calories, but if this is too fiddly for you then opt for a meal delivery service like Bodychef (www.bodychef.com) where all your meals and snacks are calorie counted and delivered to you.
Weight loss diet UPDATE: Exercise is NOT the most important factor in slimming down
THERE ARE a variety of factors that can impact a person’s physique, but some have more weight than others.
By Lizzie Mulherin
PUBLISHED: PUBLISHED: 22:30, Wed, Dec 14, 2016
While weight loss and exercise can go hand in hand in some instances, a gruelling fitness regime on its own will not guarantee slimming results.
From extreme boot camps to workouts from suspended rope, health-seeking hopefuls have gone to great lengths in a bid to banish unwanted pounds.
But the focus has been misdirected, according to weight loss expert and nutritionist at www.bodychef.com Amie Richmond.
Amie said: “When embarking on a fat or weight loss programme the first question you should always ask yourself is ‘do I want to be thin or do I want to be healthy?’
“We’ve all heard the phrase ‘you can’t out train a bad diet’ and it’s true. In the long term putting your health first requires fuelling your body with the right nutrients, which is the most beneficial way to maintain a healthy weight and achieve your goals.”
Many experts say only 30 per cent of any weight loss or diet regime is due to exercise. A staggering 70 per cent, however, is down to what you eat.
Amie continued: “Whilst diet and exercise are both important for your overall health and wellbeing, particularly when starting your weight loss plan, It is vital that food habits change in order to see real lasting change.”
According to the weight loss expert, the first step to achieving slimming goals is being realistic.
This means ditching extreme diets of any kind – including crash diets – in favour of healthy, balanced meals which include protein, carbohydrates and good fats.
She explained: “Losing weight too quickly by under-eating, over-exercising or skipping meals can lead to excess skin folds on the body where it has shrunk too quickly.
”Extreme exercising can also put increased pressure on your adrenal glands and can end up stressing your body with high cortisol levels, which in turn can lead to future health problems.”
It’s also favourable to eat seasonally, the nutritionist advised.
Amie said: “Choose a food plan based on real food, as near to nature as you can. Opt for seasonal fruits and vegetables as these are the most nutrient dense and low in calories.
“Try and achieve a ‘colourful’ plate with a variety of vegetables in each meal, such as beetroot, sweet potato and spinach.
“Eating three nutritious meals a day with two small snacks is ideal as this ensures your blood sugar levels do not drop suddenly leading to impulse eating of sugary foods.”
Amie said it’s also important to ditch sugar, monitor your salt intake and carefully check the labels of your food so you know what you are consuming.