New, well kind of

[Kathi22]

So I attempted to come back last year sometime after my major screw up over the past 3 years. I guess mentally I just wasn't there - but now I am and here I am! I can't change the past, damage is done. I can only improve and "re-start" this lifestlye - not diet. I am in no big hurry to lose all the weight I need to. I would like to be down 50 pounds by November, but if not I won't give up. I think this was my mistake 1st time around. I was very successful then, I am hoping to be even more successful now.

Overall I have a ton of weight to lose - but I am doing mini goals and 50 to lose is my mini for now! I started July 16th and have lost 15.6 pounds so far. I won't see much of a loss for my 3rd week weigh in tomorrow, since I barely exercised and feel no difference in my clothes - no big deal, I am confident I will lose more next week.

Looking forward to reading everyone's posts.

Kathi

[fat4now]

Re: New, well kind of

Welcome to the board. I wish you much success

[Kathi22]

Re: New, well kind of

Thank you!! I would love to know what you are doing for exercise to lose 63 pounds in 5 months. WAY TO GO!!!

[Sherri]

Re: New, well kind of

Hello Kathi,
Just wanted to welcome you back to ADBB and share this Sticky from the Induction Thread. Some great info there.
Post often, join some challenges. A great way to meet people and make new friends.
I look forward to watching your success here.
Do you have a journal here. If not, maybe it would be great for you to have one. They're great to stay accountable and keep track of your daily routine with menu, exercise, water, supplements. Also, just to say what's on your mind.
That way we can come visit you too. Just a thought.
Again, WELCOME BACK!
Sincerely, Sherri

Before you begin:

1. Read Dr. Atkins New Diet Revolution, 2002 edition.
At the very least, read chapters 10 through 14. These chapters tell you how to do the diet, what to expect, and why the first 14 days are so important.

ADBB uses DANDR 2002 as its reference. Granted there are other publications by Atkins Nutritionals, Inc. but we like to do the diet as it was written by Dr. Robert C. Atkins because in our collective experience Dr. Atkins' diet is more effective than Atkins Nutritionals, Inc's version.

2. See your physician.
Dr. Atkins recommended this himself. See your physician for a complete physical exam, including blood tests before beginning this or any other diet and exercise program.

Also take the Blood Sugar Symptom Test found in the book.

3. Make a commitment.
Commit yourself to giving the 14 day Induction a fair shot. If you can't commit yourself to 14 days of following rules and eating the foods listed in the acceptable foods list, this diet might not be for you.

4. Prepare your kitchen
If it's not on the list, remove it from your home. If you live with people who aren't on a low carb diet, then put your food(s) in areas separate from theirs. Also make sure you have low carb snacks available to you at all times, in case you get hungry.

5. Recruit your family and friends.
You are about to embark on a completely new lifestyle. Getting the support of your family and friends will help you through this. Be frank with them and tell them your intentions and that this is very important to you. If they have any doubts about this diet, ask them to read the book because knowledge is power.

6. Keep the Induction Rules and Foods List handy.
Make two copies of these documents: keep one on your refrigerator at home and keep the other one on your person at all times. This will save you a lot of guesswork and worry when eating out or grocery shopping.

The Rules of Induction can be found here:
What are the Rules of Induction?

The Induction Acceptable Foods List can be found here:
What foods can be eaten on Induction?

7. Read the entire label, including the ingredients.
Some foods have little carbs, but contain things like hydrogenated oils (trans fats) and sugar, which makes them unacceptable for Induction.

8. Keep a food diary
It is of utmost importance to keep track of your daily carbohydrate intake to make sure you are not exceeding 20 net carbohydrates daily.

Some people keep a notebook journal. Others like to track their progress online.

Here are some resources:
An Atkins spreadsheet:
http://www.atkinsdietbulletinboard.c...ead.php?t=4570

http://www.fitday.com ---This is a free online service (registration required) that allows you to input your foods, track your exercise, etc.

Carbohydrate Counters:
http://www.atkins.com ---The Atkins site has a downloadable Carb Counter.
http://www.calorieking.com ---This site has nutritional information for most foods and beverages.
http://www.nal.usda.gov/fnic/foodcomp/search/ ---This is the United States Department of Agriculture Nutrition Database.

9. Exercise
According to Dr. Atkins "exercise is non-negotiable"! So get moving. Begin according to your level of fitness. Visit the Exercise Forum.

10. Vitamin Supplements
These are also recommended by Dr. Atkins because many of us have poor nutrition and we need extra nutrients. Visit the Vita-Nutrient Forum.

11. Weigh AND Measure Yourself on Day 1

Make sure you weigh and measure yourself before you begin this diet. Contrary to what we are lead to believe, the scale isn't the best tool for measuring weight loss (fat loss). It doesn't tell you how much muscle you gained. It doesn't tell you how much water weight you gained or lost. It doesn't tell you that you will fit into that pair of jeans.

Tips for weighing:
a. Weigh yourself at the same time of day under the same conditions. You can weigh "more" after a meal or after you drink water or you can weigh "less" after you exercise or have a bowel movement. So pick a time and stick to it. Likewise, clothing can also add on "pounds". So if you choose to weigh yourself wearing clothes, make sure you are wearing the same clothing or nearly the same clothing.

b. Use the same scale. Scales differ slightly. So the scale in your doctor's office or at the gym might have you weighing more or less than the scale in your bathroom.

Tips for measuring:
a. You can measure whatever body areas you want: chest, waist, hips, thighs, upper arm, wrists and ankles. To make the measuring easier, you body landmarks like your belly button or a mole or scar, to guide your tape measure placement. For chest measurement, women can either measure under their armpits and/or under their breasts.

b. Don't "pull" on the measuring tape because that will give you a false reading (and stretch the tape). The tape should be snug, but not tight.

c. Don't suck in to make yourself smaller. Again, that will give you a false measurement.

Measuring tapes can be purchased at craft stores (the sewing section) for under $5.00. If you can't find one, you can use a piece of string. Just mark that string with a marker pen to indicate your "start" points". Or if you have an old belt, you can use that too.

Another good "measuring tool" is your clothing. Non-stretchy clothing like a dress shirt, jeans, or dress is the best thing to use. Stretchy fabric (like t-shirts or anything with spandex) will conform to your body as you shrink so you might not see the results. Try on this article of clothing periodically to see how you are losing inches.

[Kathi22]

Re: New, well kind of

Love the sticky, thank you!! Sherri you are such a huge support system.

[Sherri]

Re: New, well kind of

You're very welcome!

[BunnyD]

Re: New, well kind of

Welcome back, Kathi!! I think it's smart not to try to lose xxx amount of pounds by a certain date, I do that too and it's so disappointing if you don't meet the goal. I'm trying to do mini goals as well.

Congrats on all the weight you've lost so far, that's awesome! I'm jealous...