Helpful tips

[dreamof145]

When I first began Atkins, it took me a while to change my ways and make my new WOL comfortable for me. I thought it would be helpful if we share some tips that have helped us.


A few of mine:

I keep emergency baggies in the frig that I can grab in a hurry in case I must leave the house or get hungry between meals. (celery sticks, chunks of chicken, pork chop, green peppers, chunks of cheese, boiled eggs, meatballs) Can be left overs from last night's dinner - as long as it is acceptable foods. I carry water in my car.

I evaluate my weaknesses and strengths monthly to see where I could do better and what is working. Then I revise my plan to include upcoming holidays, birthdays, gatherings, vacations (whatever I anticipate is going to be an issue) At that time, I find recipes, or make committments to myself about how I will get through the month.



I have lots more, but I'd like to hear what others do to plan for their success so that we can all get more ideas.

[G-Mom]

Re: Helpful tips

Great thread, Becky, tips are always needed!
For exercise:
I keep fresh and really good songs on my mp3 player that are only on there, so if I want to listen to them, I need to get my butt out walking, since I only listen to my mp3 player when I exercise.

I try to always have canned chicken, tuna or salmon in the house so I can whip up a quick meal with mayo, so I have a good protein/fat meal. I will usually have a good veggie like cucumber or celery to mix in for good measure, of course.

Every night, I try to take a few minutes, after the boys go to bed, to visualize myself at goal weight. It relaxes me so I can go to sleep and keeps me motivated the next day.

[soappedaler]

Re: Helpful tips

Portion Control is an issue with me. I'll cook extra meat to have for lunch the next day but then eat it all for dinner. I know that too much of a good thing like grilled skirt steak isn't good. I've learned that I need to keep the food on the stove so that if I want to eat more I have to get up to get it. Gives me time to think about how much meat I'm eating and better portion it out. If the serving plate is sitting on the table I'll just keep slicing off another bit of steak till its gone cause it taste so good.

[Lyssie]

Re: Helpful tips

Portion Control is an issue with me. I'll cook extra meat to have for lunch the next day but then eat it all for dinner. I know that too much of a good thing like grilled skirt steak isn't good. I've learned that I need to keep the food on the stove so that if I want to eat more I have to get up to get it. Gives me time to think about how much meat I'm eating and better portion it out. If the serving plate is sitting on the table I'll just keep slicing off another bit of steak till its gone cause it taste so good.

Don't let it be an option, when I'm cooking (which I've been trying to do over the weekend for the week) I split it out into portions and refrigerate or freeze separate portions so when I go to eat something it's already in a manageable size. If you want to go back for more, you have to wait for it to warm up to eat and have time to evaluate whether you're still hungry or not.

[2big4mysize]

Re: Helpful tips

When I first started I fixed up lots of foods every week and had them in the frig so my eyes and tastebuds could pick what they wanted to have at the time I was eating. Nothing worse then wanting spicy food and only having bland stuff or wanting crunch and only having soft foods.

Once I got my induction eating down I then precooked slightly under done beef, pork, chicken and burgers and stored them in the frig and I could grab one grab the flavors I wanted to have and finish off cooking it wioth the veggies and herbs to have a hot legal meal in very little time.

I also made my Atkins emergency kits and placed them where i could get them if I got stuck in traffic or out somewhere so I always had legal for me foods AND things to help me not to cave to a crave or a wanting.
Mine has
my beginning pic along now with my goal pic
a note why I don't want to be that before person again
some water bottles to sip on while I contemplate being her again
paper and pen to do a benefit cost analysis of the cost to me vs the benefit to me of having whatever I am thinking at the time I want ( if you aren't an engineering person you can write an essay of why you need to do this cheat as that should slow you down and makew you really think about it)
and legal for my phase at the time snacks/meals

I set up and scheduled my exercise time every day on my calander so it was there first. I made a wall chart to see how far I had progreesed with my exercise.

I did all the free exercise I could and had a feedback mechanism in a pedometer to know how much or how littel I was doing each day doing things like walking all the store aisles before anything went ion the cart, mall walking between each store purchase, marching in place doing kitchen stuff, and putting up the laundry one item at a time. Joining the 10 K aday plan was great for getting started.

I joined all the free exercise sites I could find ofr stuff I was doing the the first stepper site and did the virtual walk across America.

I researched resistance exercise and decided to use weight lifting for mine. I started with the complementary and oppositional exercise programs but switched to the BFL lifting program.

I used paper butter boxes I made to represent one pound of me gone and stacked them up so I could see how much of me was shed.

I paided myself $5 a pound lost and banked it until I had lost 100 pounds and then went shopping to buy any non food stuf I wanted. I then kept the unspent money and added $5 more dollars untilk I reached goal and then went spending that too.

the biggest thing I did for myself was research and understand why the Atkins plan would work even doing the weight lifting.

[not2late]

Re: Helpful tips

I h.a.t.e. exercise (traumatized by my Phys. Ed. classes as a kid.) So it's been a challenge for me to incorporate that into my lifestyle. I make it a priority to do it the first thing in the morning. I get it out of the way so I don't have to worry about fitting time into the rest of my day. I also tried out various types of exercise to discover the ones I find least offensive and that helps because if I don't mind doing the exercise I don't absolutely loathe and resent having to "do it".

I also try to fit in 'exercise' during my daily routine: I take stairs instead of elevators/escalators; I park far away so I have to walk longer; I make it a point of walking around the supermarket/store one time before selecting my purchases; any type of household job I can do using my elbow grease I do. When I'm in the kitchen fixing my meal and waiting for things to boil or just to cook, I do counter-top push ups, knee bends, jog in place, jumping jacks, etc.

On nice weather days, I try to do something outdoorsy like hike, walk, or ride my bike. I also learned that having an exercise buddy, especially for the outdoor excursions, is a great motivator (not to mention a general safety bonus).

[dreamof145]

Re: Helpful tips



You guys have some GREAT IDEAS!! I can't wait to hear some more!!

[julirama723]

Re: Helpful tips

I have an unflattering picture of myself on the fridge and I have to look at it everytime I go in the kitchen--this makes me work hard and imagine myself healthier and happier!

I always have water with me, wherever I go. I am always hydrated, and if I'm feeling hungry, I know that the water can fill me up temporarily until I can get home, etc. to make a healthy food choice.

I read and research! If I am not sure about something atkins-related, I look it up first, THEN decide if I should eat it or not.

I am active everyday! On days when I work out, I do a mix of cardio, toning, and weights for at least an hour. On days when I can't get to the fitness center, I make sure to go running or at least take a 2 mile walk with my boyfriend.

I am realistic. I don't expect weight to come off immediately, or on a regular schedule for that matter. I do know, however, that it WILL come off with dedication and hard work.

Nothin' fancy, but this stuff works for me. )

[msnicksmom]

Re: Helpful tips

One I haven't seen is aversion therapy. I would have KILLED for a french fry at the beginning...so I ate two cold ones. Ick. Then I did a similar thing when peanuts became a problem.

I bought clothes too snug, so I could aim for fitting in to them.

I learned to make veggies sweet, obvious ones like pumpkin and rhubarb, but also roasting peppers, grilling tomatos, etc.

I invested in lots of little size containers, knowing I can make full meals and portion them out ahead of time. Your hunger really DOES shrink...even if you have a portion control problem.

[sallyseachange]

Re: Helpful tips

Like Megs, I always take the stairs rather than the lift (elevator). Good for the stair challenge too!
Keep a small bag of peanuts in my bag for emergencies (goalie).

[sadie147]

Re: Helpful tips

Like sally I keep small individual bags of nuts in my purse (Blue diamond roasted salted almonds are in premeasured 1/2 oz packages, i buy them at Costco).

I also started collecting antique china plates, the older plates are much smaller, not nearly as big as our dinner plates. This is what i use to eat all of my meals on. My favourite is a scalloped edge plate with colourful pansies around the edge. Eating on a china plate for some reason makes me enjoy my meal more, and makes it more of a special event, and the smaller plate helps me eat more reasonable portions.

It's amazing when you compare the sizes, how really huge dinenr plates are nowadays!

[not2late]

Re: Helpful tips

It's amazing when you compare the sizes, how really huge dinenr plates are nowadays!

I can believe it! I should take a pic of my dinner sets. I have one my mom gave me. It's from the late 50s-early 60s and the dinner set I used during the 90s. It's no wonder people were able to have seconds without bloating them to elephant size.

[2big4mysize]

Re: Helpful tips

and another really really important this is nothing goes in my mouth before I know the carb count the ingredients and if it was legal for my phase!
asking after you eat iif it is okay to have is too late for you.

[sallyseachange]

Re: Helpful tips

Doesn't it really seem to make a difference!. I mean, food is more enjoyable somehow, eaten from a lovely plate; wine tastes better from a nice crystal glass, tea is so fine from a china teacup...

Ahhh... the good things in life!

[CroweKitty]

Re: Helpful tips

snip
I paided myself $5 a pound lost and banked it until I had lost 100 pounds and then went shopping to buy any non food stuf I wanted. I then kept the unspent money and added $5 more dollars untilk I reached goal and then went spending that too.
snip

OH MY GOSH! I thought I was the only one that did this! My money is being saved for a new wardrobe. I'm wearing the clothes I grew out of while I lose weight (mostly because I don't want to buy "intermediate" clothes, unless I REALLY have to). Of course, I'm wearing clothes from 10-15 years ago. (I really don't mind wearing high-waisted, tapered jeans -- yukk! )

I also really studied the mechanisms behind low carb diets (and Atkins in particular). I wanted to make sure I understood what certain carbs and sugar do to insulin, and how fat is stored. I believe that human beings (myself included) will buy into/support a program more readily if they understand the reasons of why and how behind it.

Finally -- EXERCISE. No ifs, ands, or buts about it. And you know what...it's really not that bad. I've done consistant cardio since June and have now incorporated weight training. It all works, so who am I to complain.