Do you have any advice for weigh day?
xstephnz
Posts: 278 Member
My trainer at the gym weighs me once a week. I was wondering if you have any tips for the day before, or the day on how to achieve the most accurate weight, for example avoiding sodium or doing a little bit of extra exercise etc. Is there anything like that?
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Get a new trainer or have a talk with the one you have. A number once a week is not a good picture of your progress. A monthly weigh-in would make more sense.0
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I avoid high sodium meals the couple of days before my 'official' weigh day (or if I do have high sodium, recognise that that will affect my scale weight). Extra exercise, depending on what you do, could actually have the opposite effect (fluid retention from muscle repair).
Drink plenty of water and relax
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Why does your trainer need to weigh you? That would totally bug on me.0
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Just do what you always do, you don't want to manipulate anything. Is he changing things based on a weekly weight or is it just for tracking? Weighing weekly for accountability is ok-but as you are concerned with keeping it accurate (ie lower) I am assuming this number means something to your trainer. If he is adjusting your calories/workouts/macros on a weekly basis he doesn't know what he is doing0
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Just do what you always do, you don't want to manipulate anything. Is he changing things based on a weekly weight or is it just for tracking? Weighing weekly for accountability is ok-but as you are concerned with keeping it accurate (ie lower) I am assuming this number means something to your trainer. If he is adjusting your calories/workouts/macros on a weekly basis he doesn't know what he is doing
I think it's just for tracking. I have a meal plan that I'm supposed to stick to, so I pretty much eat the same thing everyday. Sometimes I will have an extra snack or a diet soda if I have done some extra exercise, and I'm wondering if that has sabotaged my results (I haven't lost weight for about three weeks, so I've started to get self conscious about someone else weighing me. Also, I had a big drop when my period started, so I think that much weightloss was expected every week. Yikes)0 -
Will drinking soda or diet soda the day or having artificial sugar before a weigh in cause bloating or make you weigh more?0
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Just do what you always do, you don't want to manipulate anything. Is he changing things based on a weekly weight or is it just for tracking? Weighing weekly for accountability is ok-but as you are concerned with keeping it accurate (ie lower) I am assuming this number means something to your trainer. If he is adjusting your calories/workouts/macros on a weekly basis he doesn't know what he is doing
I think it's just for tracking. I have a meal plan that I'm supposed to stick to, so I pretty much eat the same thing everyday. Sometimes I will have an extra snack or a diet soda if I have done some extra exercise, and I'm wondering if that has sabotaged my results (I haven't lost weight for about three weeks, so I've started to get self conscious about someone else weighing me. Also, I had a big drop when my period started, so I think that much weightloss was expected every week. Yikes)
There's a lot to address here.0 -
Will drinking soda or diet soda the day or having artificial sugar before a weigh in cause bloating or make you weigh more?
You are obsessing. I'm not judging-I've totally been there. What you weigh on "weigh day" doesn't matter. You just want to lose weight. Artificial fluctuations are inconsequential. Either chill out and accept that weekly weights do not matter, or go down to every other week or even once a month.0 -
Just do what you always do, you don't want to manipulate anything. Is he changing things based on a weekly weight or is it just for tracking? Weighing weekly for accountability is ok-but as you are concerned with keeping it accurate (ie lower) I am assuming this number means something to your trainer. If he is adjusting your calories/workouts/macros on a weekly basis he doesn't know what he is doing
I think it's just for tracking. I have a meal plan that I'm supposed to stick to, so I pretty much eat the same thing everyday. Sometimes I will have an extra snack or a diet soda if I have done some extra exercise, and I'm wondering if that has sabotaged my results (I haven't lost weight for about three weeks, so I've started to get self conscious about someone else weighing me. Also, I had a big drop when my period started, so I think that much weightloss was expected every week. Yikes)
Trainers should not be giving you a meal plan. In fact-unless you have a medical issue no one should be giving you a meal plan. Calorie recommendations, helpful tips, recipes-sure. Meal plan? No. The 1 chapter in the CPT book does not qualify a trainer in nutrition.
Why are you eating the same thing every day? You need to do some research girly!! Losing weight is a matter of calories in vs calories out. Poke around the forums and get some advice.
A diet soda will have no impact on weight loss as it has no calories. An occasional snack will LIKELY have no impact. This really depends on what you're eating, how much exercise you did and total calories for the day.
Hormones can greatly effect weight!! I have gone as much as ten pounds up during my TMI. It goes away and is meaningless. Did your trainer say they expect a big loss each week? I am noticing a lot of "I think" in your responses. You're paying this person-they should be clear with you on why you are doing what you are doing and what your goals are. You seem ️unhappy with the situation and are not seeing progress. Perhaps it's time for a new trainer?0 -
I disagree with the posters who don't like the idea of a weekly weigh in. I think it's good for accountability.
I don't think you should try to trick the scale on weigh day, but work for sustainability throughout the week.
I don't use artificial sugar, so can't address the bloating issue, but I do know that artificial sugar can make you want to eat more.
Are you weighing everything you eat and are you sure you're in a calorie deficit?0 -
My trainer at the gym weighs me once a week. I was wondering if you have any tips for the day before, or the day on how to achieve the most accurate weight, for example avoiding sodium or doing a little bit of extra exercise etc. Is there anything like that?
You're not trying to make weight for a boxing match. Just weigh yourself and record it.0 -
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Trainers should not be giving you a meal plan. In fact-unless you have a medical issue no one should be giving you a meal plan. Calorie recommendations, helpful tips, recipes-sure. Meal plan? No. The 1 chapter in the CPT book does not qualify a trainer in nutrition.
I have a plan from a nutritionist.0 -
Trainers should not be giving you a meal plan. In fact-unless you have a medical issue no one should be giving you a meal plan. Calorie recommendations, helpful tips, recipes-sure. Meal plan? No. The 1 chapter in the CPT book does not qualify a trainer in nutrition.
I have a plan from a nutritionist.
Nutritionist or registered dietitian? Don't get the same food every day thing.0 -
Trainers should not be giving you a meal plan. In fact-unless you have a medical issue no one should be giving you a meal plan. Calorie recommendations, helpful tips, recipes-sure. Meal plan? No. The 1 chapter in the CPT book does not qualify a trainer in nutrition.
I have a plan from a nutritionist.
Be careful of anyone that calls themselves a nutritionist. If you have enough time in the next couple of days you can become a nutritionist.0 -
I've seen Steph's food plan. Other than being repetitive it looks fine. Some people do better, especially in the early days, having something to follow, and I think Steph falls into that category currently. As she learns more I'm sure she will spread her wings and fly on her own.
As for the weekly weigh in, just try to keep things roughly the same each week, and look at overall trends rather than just that one day/weight. You're headed downwards, that's the right direction. Some weeks you may lose more than others, some weeks you may not lose at all, some you may even go up for reasons unknown, but so long as overall your weight is going down, that's what is important.0 -
Trainers should not be giving you a meal plan. In fact-unless you have a medical issue no one should be giving you a meal plan. Calorie recommendations, helpful tips, recipes-sure. Meal plan? No. The 1 chapter in the CPT book does not qualify a trainer in nutrition.
I have a plan from a nutritionist.
Out of curiosity, are you following this meal plan? I took a peek at your diary and if it is following the meal plan then I would question this plan? Also, to me at least, it seems your calorie burns for light walking and light biking are high, personally I would not eat back all of those exercise calories.
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Trainers should not be giving you a meal plan. In fact-unless you have a medical issue no one should be giving you a meal plan. Calorie recommendations, helpful tips, recipes-sure. Meal plan? No. The 1 chapter in the CPT book does not qualify a trainer in nutrition.
I have a plan from a nutritionist.
Out of curiosity, are you following this meal plan? I took a peek at your diary and if it is following the meal plan then I would question this plan? Also, to me at least, it seems your calorie burns for light walking and light biking are high, personally I would not eat back all of those exercise calories.
Why would you question the plan?0 -
Nony_Mouse wrote: »Trainers should not be giving you a meal plan. In fact-unless you have a medical issue no one should be giving you a meal plan. Calorie recommendations, helpful tips, recipes-sure. Meal plan? No. The 1 chapter in the CPT book does not qualify a trainer in nutrition.
I have a plan from a nutritionist.
Out of curiosity, are you following this meal plan? I took a peek at your diary and if it is following the meal plan then I would question this plan? Also, to me at least, it seems your calorie burns for light walking and light biking are high, personally I would not eat back all of those exercise calories.
Why would you question the plan?
haven't looked at the plan but I would question everything from a nutritionist.0 -
Make sure there is no deuterium oxide in your water. It's 11% heavier.0
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Wow, talk about performance anxiety if you're being weighed by your trainer!
I weigh myself once a week on the last day of my workouts of the week, first thing in the morning. The key is consistency. If you always weigh yourself in undies, stick to it. If its always in the morning, stick to it. And always make sure you have done the morning er, emptying, and always on an empty stomach, before showering. I find that this way on an empty stomach, first thing in the morning after a work out on the same day/time, I get very consistent results and its easy to monitor the weight trends.0 -
Nony_Mouse wrote: »Trainers should not be giving you a meal plan. In fact-unless you have a medical issue no one should be giving you a meal plan. Calorie recommendations, helpful tips, recipes-sure. Meal plan? No. The 1 chapter in the CPT book does not qualify a trainer in nutrition.
I have a plan from a nutritionist.
Out of curiosity, are you following this meal plan? I took a peek at your diary and if it is following the meal plan then I would question this plan? Also, to me at least, it seems your calorie burns for light walking and light biking are high, personally I would not eat back all of those exercise calories.
Why would you question the plan?
Let me rephrase that a bit, I think I am more questioning if she is actually following this plan, which is why I asked for clarification - it seems odd to me that a meal plan would have several different types of breads (toast + naan or toast + tortilla) in one meal - not that there is anything wrong with that, I've just never seen that in any meal plans I have read. The calorie disbursement seems to differ widely, some meals over 800 calories, other in the 200s, that's all.0 -
Nony_Mouse wrote: »Trainers should not be giving you a meal plan. In fact-unless you have a medical issue no one should be giving you a meal plan. Calorie recommendations, helpful tips, recipes-sure. Meal plan? No. The 1 chapter in the CPT book does not qualify a trainer in nutrition.
I have a plan from a nutritionist.
Out of curiosity, are you following this meal plan? I took a peek at your diary and if it is following the meal plan then I would question this plan? Also, to me at least, it seems your calorie burns for light walking and light biking are high, personally I would not eat back all of those exercise calories.
Why would you question the plan?
Let me rephrase that a bit, I think I am more questioning if she is actually following this plan, which is why I asked for clarification - it seems odd to me that a meal plan would have several different types of breads (toast + naan or toast + tortilla) in one meal - not that there is anything wrong with that, I've just never seen that in any meal plans I have read. The calorie disbursement seems to differ widely, some meals over 800 calories, other in the 200s, that's all.0 -
Nony_Mouse wrote: »Trainers should not be giving you a meal plan. In fact-unless you have a medical issue no one should be giving you a meal plan. Calorie recommendations, helpful tips, recipes-sure. Meal plan? No. The 1 chapter in the CPT book does not qualify a trainer in nutrition.
I have a plan from a nutritionist.
Out of curiosity, are you following this meal plan? I took a peek at your diary and if it is following the meal plan then I would question this plan? Also, to me at least, it seems your calorie burns for light walking and light biking are high, personally I would not eat back all of those exercise calories.
Why would you question the plan?
Let me rephrase that a bit, I think I am more questioning if she is actually following this plan, which is why I asked for clarification - it seems odd to me that a meal plan would have several different types of breads (toast + naan or toast + tortilla) in one meal - not that there is anything wrong with that, I've just never seen that in any meal plans I have read. The calorie disbursement seems to differ widely, some meals over 800 calories, other in the 200s, that's all.
Have a look at my blog, the plan is in there. There are 6 meals over the day (1 is optional). She based it off foods I ate regulary anyway.
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Trainers should not be giving you a meal plan. In fact-unless you have a medical issue no one should be giving you a meal plan. Calorie recommendations, helpful tips, recipes-sure. Meal plan? No. The 1 chapter in the CPT book does not qualify a trainer in nutrition.
I have a plan from a nutritionist.
Out of curiosity, are you following this meal plan? I took a peek at your diary and if it is following the meal plan then I would question this plan? Also, to me at least, it seems your calorie burns for light walking and light biking are high, personally I would not eat back all of those exercise calories.
I give myself the lowest amount of calories available for my exercise. Hopefully I am doing a bit more than what I am tracking, although when I am walking the dog, there is lots of stopping and starting. If I didn't have him with me I would like to walk a lot faster.0 -
Just do what you always do, you don't want to manipulate anything. Is he changing things based on a weekly weight or is it just for tracking? Weighing weekly for accountability is ok-but as you are concerned with keeping it accurate (ie lower) I am assuming this number means something to your trainer. If he is adjusting your calories/workouts/macros on a weekly basis he doesn't know what he is doing
I think it's just for tracking. I have a meal plan that I'm supposed to stick to, so I pretty much eat the same thing everyday. Sometimes I will have an extra snack or a diet soda if I have done some extra exercise, and I'm wondering if that has sabotaged my results (I haven't lost weight for about three weeks, so I've started to get self conscious about someone else weighing me. Also, I had a big drop when my period started, so I think that much weightloss was expected every week. Yikes)
1. For weight loss, nothing but calories matter. If sticking to the meal plan makes your life easier or better, go for it. But if you find that you would adhere to a diet with more freedom, do it your way. I have lost 56 pounds (and am currently maintaining) eating roughly the same as I always have.
2. Diet sodas will do nothing for your body fat. I personally feel that they bloat me, but my gut seems to be unusually sensitive. You may not notice it.
3. I don't know how close to a normal body weight you are, but you may not see a loss every week if you only have a few pounds to lose. BUT not losing for three weeks could also be a sign that you need to change something to get your energy balance in line.
4. If you're self-conscious about someone else weighing you, weigh yourself at home first thing in the morning. You're paying your trainer and you don't have to do anything that makes you feel embarrassed.
5. You might expect that level of weight loss every week, but if your trainer also expects that level, FIRE THEM. They do not have a clue what they are doing.0 -
ncboiler89 wrote: »Trainers should not be giving you a meal plan. In fact-unless you have a medical issue no one should be giving you a meal plan. Calorie recommendations, helpful tips, recipes-sure. Meal plan? No. The 1 chapter in the CPT book does not qualify a trainer in nutrition.
I have a plan from a nutritionist.
Be careful of anyone that calls themselves a nutritionist. If you have enough time in the next couple of days you can become a nutritionist.
I think you have to study for 3 years in New Zealand to do it (but don't quote me on that, it's better to look it up yourself).0 -
To become a dietitian in NZ:
http://dietitians.org.nz/careers/become-a-dietitian/To train as a dietitian, you firstly need to complete an undergraduate degree majoring in human nutrition. The nature of the degree will differ depending on the university you are enrolled at but in most instances will be a BSc, a BCApSc or equivalent.
NZ
Nutritionist- The term nutritionist is not a protected term and therefore can be used freely by anyone, as there is no specific qualification or legal registration process required.0 -
Maybe you are gaining muscle and thats the reason of not showing on the scale. Get measurements done on a monthly basis.0
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