The Importance of A Good Kitchen Scale

I’ve been unfairly accused that my affinity towards a good kitchen scale is influenced by my current profession as a chef. Although it is true that having an accurate kitchen scale is invaluable in the kitchen, it is also very important when you are trying to lose weight.

Kitchen scale offers you an accurate measurement when you want to properly count your calories intake. Why not using cups? Well… volume based measurement for dry ingredients is notorious for being inaccurate. It is fine if you are using it for wet ingredients like milk, honey, or oil… but for cereal? Not really.

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image from pexels

Do you need to buy a kitchen scale now? Well… not necessarily if you have already got measuring cups.

At the beginning of your weight loss program, assuming you have plenty to lose, accuracy is not as important. Why?

Say you are at the beginning of your journey, your BMR is around 1600KCal, and TDEE is probably around 2000KCal. BMR is the minimum amount of calories you need to take for your body to function, and TDEE is the approximation of calories you can spend because of your daily activities. So… to lose weight you need to set your calories allowance between those numbers. 1700KCal is a good number (+100 above BMR)

If your measurement is inaccurate, you might end up eating 1900-1950KCal a day, but it is still fine, and you still lose weight although slowly.

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image from pexels

But when you are closer to your weight goal. Your BMR now is 1250KCal, and your TDEE is 1500KCal. You set your daily allowance at 1350KCal (+100 above BMR), you are no longer having the same 300KCal wiggle room for the inaccuracy. In fact, it’s slashed to half, so inaccuracy will end up with either you not losing weight, or gaining some without you knowing why.

This is when a good kitchen scale matters. Good accurate digital kitchen scale to be exact.

Of course all those numbers I used are just an example, and not by any means reflecting the reality of it. In reality, you can always add exercise, which give you some more room for a glass of wine, or your city suddenly go on a lock down because of the killer virus going around which mean you have less room for that slice of pizza. Which in the end only support my argument about the importance of having a good kitchen scale in your house.

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Photo by Lina Kivaka on Pexels.com

I have two digital ones, and one analogue scale which was helpful when I started but completely useless for accuracy. I also have 3 measuring jugs, 2 sets of measuring spoons… but then again, I have an uncontrollable impulse filling up my kitchen with stuff. Which… is irrelevant to the subject.

So… If you are really close to your weight goal, and it seems like that last 3 kg just won’t budge… check your kitchen scale, it might be the culprit.

xxx

How Did Adele Do It?

One of the latest celebrity weight loss success story is of course one and only Adele. Her new appearance definitely surprised many of her fans, and some even questioned her health. However Adele’s personal trainer has denied this rumour, and told the singer’s fan that she is healthy and happy with her body.

So, how did Adele do it?

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image from metro.co.uk

Because of Adele, this is actually the first time I have heard of Sirtfood diet. I am not ashamed to admit that I haven’t been following the development in the diet industry, since there were too many for me to remember. However Adele success did pique my curiosity, so I did some reading.

Sirtfood diet is named so because it features food with chemical component which can activate this protein on your body called Sirtuins. The reason why we want to activate Sirtuins is because it is believed to help the body to boost metabolism, and protect our body cells from damage and aging. Basically diet rich of ‘good food’.

So, what sort of food activate Sirtuins? You might hear the usual suspects of ‘healthy food’ like kale, blueberry, and green tea. Although surprisingly red wine and dark chocolate is included in the list.

I was really… really incredibly sceptical when I read about this but I gave it a deeper look and realised that the Sirtfood is just helping the weight loss success because the next stage of it is… calorie restriction.

*PREMIUM-EXCLUSIVE* Adele shows off dramatic weight loss while pictured with Harry Styles
image source nypost.com

Ready?

The first phase consists of 1000kcal/day for three days, and the next one is 1500kcal/day for 4 days. The next seven days is maintenance. Now wait a minute… Sirtfood or no Sirtfood, if you are eating 1000kcal a day you will lose weight. 1000kcal a day is 300kcal under MY BMR and I was just under that overweight line.

And having a personal trainer, I assume Adele is also exercising properly. No wonder her Personal Trainer said that she had a gruelling routine. I wouldn’t expect myself to do such a heavy work out with 1000kcal a day. Kudos to her!!

But anyway… my curiosity is answered. As much as I admit that this diet worked on Adele, I am not interested replacing my solid calories with green smoothies. Sirtfood diet might give a faster result because of what it is, but I don’t think I can keep it sustainable if I am the one doing it without personal trainer to kick my arse everyday.

Are you interested in doing Sirtfood diet? Or have you already tried it?

Sources

https://www.thesun.co.uk/fabulous/10679180/adele-weight-loss-2020/

https://www.bbcgoodfood.com/howto/guide/what-sirtfood-diet

https://www.express.co.uk/life-style/diets/1300901/adele-weight-loss-2020-sirtfood-diet-mediterranean-diet

Adele’s weight loss secret revealed: the diet and exercise plan the singer used to shed 7st

Adele’s personal trainer hits back at ‘fatphobic’ comments over singer’s weight loss

https://nypost.com/2020/01/07/the-sirtfood-diet-what-to-know-about-adeles-weight-loss-secret/

Weigh In Wednesday (week 1)

So, it would be nice to know how am I doing so far. But why Wednesday though?

It doesn’t have to, but it is always better to pick a day of the week for weighing in. Any day would do. A lot of people do it on Wednesday because it has a nice ring to it, just like Throwback Tuesday, or Manic Monday. But I digress.

There is one good reason to pick a specific day of the week when you do your regular weigh in. One is consistency. Your weight would fluctuate during the week because of your activities around it. If you are working during the weekdays, and you want to spend time on a drinking night out with your friends on Saturdays, you will see the number going up and down during those days.

This is also to save you from going insane. Picking a day of the week, and banning yourself to touch that scale on other days will stop you from thinking about your weight loss program constantly. It means you will not see the fluctuation (which is normal when you are doing this), and you will not sweat over mini anomalies which is not significant on the big picture.

image source: Pexels

For me, Sundays used to be the heaviest, because my husband would be home all day on Saturdays and we will have meals which loaded with salt. Which retains water. Which makes me heavier. And normally, all of those would disappear on Monday morning. But I would freak out if I weigh myself every day because I would think that I am not losing weight, when in reality I was just fussing over a flux.

Also, for the sake of being consistent, it is always advisable to weigh yourself roughly at the same time of the day. I find it more convenient to weigh in first thing in the morning after morning pee. I don’t know whether the peeing is significant to the result, but that’s what I always do. Your weight also fluctuates during the day, so weighing yourself every couple of hours is really unhealthy for your mental well being.

If you want to have an accurate report on your weight loss progress, always use the same scale, and weigh yourself at roughly the same spot. Weight scales behave differently when placed on a different place and surface. Make sure you’re placing your scale on a hard, and flat surface. Don’t hold on anything when you’re weighing yourself, and stand straight.

I found digital scale as more accurate, so perhaps it is worth investing in a good digital scale if you are planning to do this on a long run.

Right, now enough babbling… let’s see how’s my first week has gone.

Last week: 62.1kg

This week: 61.0 kg

That’s a 1.1 drop in a week, and I am very pleased with the result. However I need to point out that this is probably water weight, so I haven’t necessarily lose all the fat that I need to lose. It means, I might not be able to see any changes in the mirror yet.

But day is long, and we have a goal to achieve.

xx