By Stephanie Boyle
Ten more weight loss tips, hopefully these are all helping you on this journey to lose weight. Remember it will be difficult but it can be done. Take all these into account or use the ones you have and don't give up.
#41. Be sure to drink your 8 glasses of water a day.
#42. Wait 2 hours before exercising after eating, by doing this you will have more energy and more endurance to do the workout.
#43. Make exercise part of your daily routine, if it becomes a habit, it will not get pushed aside if life gets in the way.
#44. Find an exercise buddy whose fitness level is similar to yours, that way you can pick activities that you will both enjoy and both people can do them at about the same level.
#45. For additional motivation, subscribe to a magazine that includes your sport of choice. If your new activity is tennis, or basketball, subscribe to one of those magazines. Reading about it will make you more likely to want to get out there and do it.
#46. Never let your fitness routine become a routine. If it becomes easy, you should ramp it up. For example if you are walking for 30 minutes at a slow pace, speed it up to a medium speed, extend the time, or even both if you feel up to it.
#47. Exercise isn't just going to the gym. All work you do around the house can be exercise such as mowing the lawn you can put a backpack on to make it a better workout or when you go to the mall or to work, park at the back of the parking lot so you get a little workout walking into and out of work.
#48. Take the stairs instead of an elevator. It helps work you legs and your bottom, plus it can be great cardio if you run up and down a few times.
#49. Don't skip meals, skipping meals will only slow down your metabolism which will make your body want to store all the fat instead of wanting to get rid of it.
#50. Take a multivitamin daily to make sure you are getting all the nutrients needed.
More tips to come.....
Sunday, January 13, 2008
Phase 3 and Phase 4
By Stephanie Boyle
Phase 3 and phase 4 come hand in hand. Phase 3 is pre maintenance and phase 4 is lifetime maintenance which shows you are nearing the end of your weight loss journey, and should be very proud of yourself.
In Phase 3, Pre Maintenance, your daily intake of net carbs is increased yet again, except this time your daily net carb intake is increased by 10 net carbs a week by the ladder groupings. Your key objective in phase 3 is to find the crucial number of net carbs daily that will allow you to maintain your weight. So this is the maximum number of carbs you can have per day to ensure you do not gain weight but enough to maintain it where it is.
In Phase 4, Lifetime Maintenance, you must remember to keep the same frame of mind you had on the earlier phases so you don't revert to your old habits. You must keep up with what you have learned and avoid the common end of diet mindset. Remember to eat whole, unprocessed foods and if you do start to gain weight you can always go back to an earlier phase to drop those few pounds.
That would be the end of your weight loss journey and you should be very proud of yourself having gotten to this point. Even if you do have to revert back to an earlier phase in the program, it is not a failure, just merely another stepping stone to getting back on track. So if you've gotten to this point, congratulations. If you're just beginning this plan, good luck and remember read all the books and keep track of what you're eating and doing and you will have many successes.
Phase 3 and phase 4 come hand in hand. Phase 3 is pre maintenance and phase 4 is lifetime maintenance which shows you are nearing the end of your weight loss journey, and should be very proud of yourself.
In Phase 3, Pre Maintenance, your daily intake of net carbs is increased yet again, except this time your daily net carb intake is increased by 10 net carbs a week by the ladder groupings. Your key objective in phase 3 is to find the crucial number of net carbs daily that will allow you to maintain your weight. So this is the maximum number of carbs you can have per day to ensure you do not gain weight but enough to maintain it where it is.
In Phase 4, Lifetime Maintenance, you must remember to keep the same frame of mind you had on the earlier phases so you don't revert to your old habits. You must keep up with what you have learned and avoid the common end of diet mindset. Remember to eat whole, unprocessed foods and if you do start to gain weight you can always go back to an earlier phase to drop those few pounds.
That would be the end of your weight loss journey and you should be very proud of yourself having gotten to this point. Even if you do have to revert back to an earlier phase in the program, it is not a failure, just merely another stepping stone to getting back on track. So if you've gotten to this point, congratulations. If you're just beginning this plan, good luck and remember read all the books and keep track of what you're eating and doing and you will have many successes.
Phase 2 - On Going Weight Loss
By Stephanie Boyle
Phase 2, On Going Weight Loss (OGWL) will up your intake in carbs slightly however keep them at the point in which weight loss will continue occurring. Your goal in this phase is to figure out how many net carbs per day you can continuously consume to continue losing weight, which is vital to your weight loss.
To begin on phase 2, you start adding 2 grams of net carbs to your daily intake of net carbs per week until you find the crucial number. This phase of weight loss will last until you are 10lbs away from your goal. During your first week in OGWL you should add more of the induction acceptable vegetables and slowly start introducing the newly acceptable vegetables into your diet. The next week you will start adding fresh dairy into your diet. Week 3 is nuts, week 4 is berries and week 5 is alcohol. To make sure weight loss is on target you must make sure to only introduce these back into your diet when recommended, otherwise weight loss will not be on target. Week 6 is legumes, week 7 is other fruits, week 8 is starchy vegetables and week 9 is grains. If you plan on not adding a certain level to your permanent way of eating such as if you do not consume alcohol, simply skip that week and on your fifth week use the 6th week and so on.
Continue on this phase until you are 10lbs away from your weight loss target. Once you are 10lbs away from your target you are ready for Phase 3. Remember if you do go to the next level and then feel you are not ready you can come back to phase 2 and eventually get yourself to phase 3 again.
Phase 2, On Going Weight Loss (OGWL) will up your intake in carbs slightly however keep them at the point in which weight loss will continue occurring. Your goal in this phase is to figure out how many net carbs per day you can continuously consume to continue losing weight, which is vital to your weight loss.
To begin on phase 2, you start adding 2 grams of net carbs to your daily intake of net carbs per week until you find the crucial number. This phase of weight loss will last until you are 10lbs away from your goal. During your first week in OGWL you should add more of the induction acceptable vegetables and slowly start introducing the newly acceptable vegetables into your diet. The next week you will start adding fresh dairy into your diet. Week 3 is nuts, week 4 is berries and week 5 is alcohol. To make sure weight loss is on target you must make sure to only introduce these back into your diet when recommended, otherwise weight loss will not be on target. Week 6 is legumes, week 7 is other fruits, week 8 is starchy vegetables and week 9 is grains. If you plan on not adding a certain level to your permanent way of eating such as if you do not consume alcohol, simply skip that week and on your fifth week use the 6th week and so on.
Continue on this phase until you are 10lbs away from your weight loss target. Once you are 10lbs away from your target you are ready for Phase 3. Remember if you do go to the next level and then feel you are not ready you can come back to phase 2 and eventually get yourself to phase 3 again.
10 More Weight Loss Tips
By Stephanie Boyle
Here's 10 more weight loss tips for Atkins plan followers and can be modified for other weight loss plans as well. Keep the tips coming...
#30. A very important tip is to make sure you discuss your weight loss plan with your physician to make sure they think that is the best thing for you to do.
#31. Buy foods that are pre packaged, pre cooked and pre washed, that way everything is ready for you and will be easy if you're hungry to make a quick, healthy meal.
#32. Don't use coffee or tea as part of your water intake for the day. They are great diurectics but only to be used above and beyond your eight glasses of water per day.
#33. Drink water throughout the day, make sure you don't wind up thirsty because by the time you're thirsty you are already dehydrated.
#34. To keep herbs fresh longer, rinse them and lightly wrap them in paper towels, put them in plastic bags and refrigerate. This makes them last much longer.
#35. Shop the perimeter of the store where the healthier foods tend to be, normally the junk foods and processed foods are what fills up the middle aisles.
#36. In general the smaller the vegetable the better the flavor and the more nutrients are still in it in full force.
#37. Some airlines will offer controlled carb options, if not order a kosher meal or a salad with protein. Most airlines will accomodate your requests.
#38. Variety in your diet ensures more nutrients, try to accomodate 10 different kinds of foods in your diet daily.
#39. Swap recipes with other people who are controlling their carb intake as well, you can find some great recipes just through word or mouth.
#40. Don't weigh in more than twice weekly, weight fluctuates on a day to day basis so weighing yourself daily may only bring you down as opposed to bring your weight down.
Bonus tip of the day!
Talk about your successes, by doing this you will continually be pumping yourself up as you talk about it. Be proud of what you're doing for yourself. Every little bit helps and is an improvement even if you are only losing 1-3 pounds per week. It is still beneficial to your health and you may be losing much more in inches. Be proud and speak up, you may even help pump up someone else into doing this for themselves and that you can definately be proud of.
Here's 10 more weight loss tips for Atkins plan followers and can be modified for other weight loss plans as well. Keep the tips coming...
#30. A very important tip is to make sure you discuss your weight loss plan with your physician to make sure they think that is the best thing for you to do.
#31. Buy foods that are pre packaged, pre cooked and pre washed, that way everything is ready for you and will be easy if you're hungry to make a quick, healthy meal.
#32. Don't use coffee or tea as part of your water intake for the day. They are great diurectics but only to be used above and beyond your eight glasses of water per day.
#33. Drink water throughout the day, make sure you don't wind up thirsty because by the time you're thirsty you are already dehydrated.
#34. To keep herbs fresh longer, rinse them and lightly wrap them in paper towels, put them in plastic bags and refrigerate. This makes them last much longer.
#35. Shop the perimeter of the store where the healthier foods tend to be, normally the junk foods and processed foods are what fills up the middle aisles.
#36. In general the smaller the vegetable the better the flavor and the more nutrients are still in it in full force.
#37. Some airlines will offer controlled carb options, if not order a kosher meal or a salad with protein. Most airlines will accomodate your requests.
#38. Variety in your diet ensures more nutrients, try to accomodate 10 different kinds of foods in your diet daily.
#39. Swap recipes with other people who are controlling their carb intake as well, you can find some great recipes just through word or mouth.
#40. Don't weigh in more than twice weekly, weight fluctuates on a day to day basis so weighing yourself daily may only bring you down as opposed to bring your weight down.
Bonus tip of the day!
Talk about your successes, by doing this you will continually be pumping yourself up as you talk about it. Be proud of what you're doing for yourself. Every little bit helps and is an improvement even if you are only losing 1-3 pounds per week. It is still beneficial to your health and you may be losing much more in inches. Be proud and speak up, you may even help pump up someone else into doing this for themselves and that you can definately be proud of.
10 More Weight Loss Tips
By Stephanie Boyle
Here's another 10 Weight Loss Tips for you Atkins fans out there, as well as everyone else who can take these tips and modify it for whatever weight loss plan you are on.
#21. Focus on the great things you can eat now as opposed to the things you have given up. Remember this is a healthier lifestyle for you.
#22. Make sure you understand the program before embarking on it, you will receive many questions from others and want to be able to explain why you are on it and how it works.
#23. Carry nuts with you, individually wrapped pieces of cheese or low carb protein bars just in case you being to get hungry so you don't end up grabbing a chocolate bar or bag of chips.
#24. Store nuts and nut oil in the fridge instead of the pantry, they will last longer in the fridge.
#25. Taste nuts before chopping or grinding, because of their high fat content, they can spoil and become rancid very quickly.
#26. Don't skip on fats because if you try a low fat version of the Atkins program you will be hungrier and more susceptible to cravings.
#27. If you're having a salad as your main course, add avocado, chicken, cheese or other fats and/or protein to minimize the impact or carbs on your blood sugar.
#28. Often called the perfect food, eggs are full of protein, healthy fat, contains 13 vitamins and minerals and are low in sodium. That's what I call a perfect food!
#29. Whenever possible, use stir frying instead of frying your foods, it offers a lot better food to put in your body.
#30. Sprinkle flax seed meal on your yogurt. cottage cheese or soup for more fiber and an omega 3 boost.
Here's another 10 Weight Loss Tips for you Atkins fans out there, as well as everyone else who can take these tips and modify it for whatever weight loss plan you are on.
#21. Focus on the great things you can eat now as opposed to the things you have given up. Remember this is a healthier lifestyle for you.
#22. Make sure you understand the program before embarking on it, you will receive many questions from others and want to be able to explain why you are on it and how it works.
#23. Carry nuts with you, individually wrapped pieces of cheese or low carb protein bars just in case you being to get hungry so you don't end up grabbing a chocolate bar or bag of chips.
#24. Store nuts and nut oil in the fridge instead of the pantry, they will last longer in the fridge.
#25. Taste nuts before chopping or grinding, because of their high fat content, they can spoil and become rancid very quickly.
#26. Don't skip on fats because if you try a low fat version of the Atkins program you will be hungrier and more susceptible to cravings.
#27. If you're having a salad as your main course, add avocado, chicken, cheese or other fats and/or protein to minimize the impact or carbs on your blood sugar.
#28. Often called the perfect food, eggs are full of protein, healthy fat, contains 13 vitamins and minerals and are low in sodium. That's what I call a perfect food!
#29. Whenever possible, use stir frying instead of frying your foods, it offers a lot better food to put in your body.
#30. Sprinkle flax seed meal on your yogurt. cottage cheese or soup for more fiber and an omega 3 boost.
10 More Weight Loss Tips
By Stephanie Boyle
As the overwhelming response I got from the last post on 10 weight loss tips, I figured I'd make a new one with some of the tips I got from you. Here's 10 more weight loss tips for the Atkins fans out there.
#11. As a reward, treat yourself to new clothes in styles you never thought you would wear again.
#12. Keep a carb counter close to your refrigerator so you don't have to pull it out all the time. Makes it more convenient and you will use it more often.
#13. Fresh fruits and vegetables are less likely to have a large impact on your blood sugar than fruit and vegetable juices, so eat fresh fruit!
#14. Try a new recipe each week in your low carb cookbook and note the ones you liked so you can make them again.
#15. Most recipes you are used of using anyways can be modified into low carb, so you can still enjoy most of your favorite meals.
#16. When eating out, ask the server if they can replace the potatoes or rice with an extra serving of vegetables. Most restaurants will accommodate customers requests.
#17. If you do eat at a restaurant order the basics such as fish, lamb chops, or roasted chicken.
#18. Get into the habit of adding lentils, chick peas and other legumes to your salads and to your diet in general. These makes a filling fiber rich meal with well needed nutrients.
#19. When shopping for food or dinning out, bring a pocket sized carb-gram counter to make sure you are getting the amount of foods you need.
#20. If you find yourself starving and full of food cravings, increase intake on fat and protein and cut back your carb intake.
As the overwhelming response I got from the last post on 10 weight loss tips, I figured I'd make a new one with some of the tips I got from you. Here's 10 more weight loss tips for the Atkins fans out there.
#11. As a reward, treat yourself to new clothes in styles you never thought you would wear again.
#12. Keep a carb counter close to your refrigerator so you don't have to pull it out all the time. Makes it more convenient and you will use it more often.
#13. Fresh fruits and vegetables are less likely to have a large impact on your blood sugar than fruit and vegetable juices, so eat fresh fruit!
#14. Try a new recipe each week in your low carb cookbook and note the ones you liked so you can make them again.
#15. Most recipes you are used of using anyways can be modified into low carb, so you can still enjoy most of your favorite meals.
#16. When eating out, ask the server if they can replace the potatoes or rice with an extra serving of vegetables. Most restaurants will accommodate customers requests.
#17. If you do eat at a restaurant order the basics such as fish, lamb chops, or roasted chicken.
#18. Get into the habit of adding lentils, chick peas and other legumes to your salads and to your diet in general. These makes a filling fiber rich meal with well needed nutrients.
#19. When shopping for food or dinning out, bring a pocket sized carb-gram counter to make sure you are getting the amount of foods you need.
#20. If you find yourself starving and full of food cravings, increase intake on fat and protein and cut back your carb intake.
Phase 1 - Induction
By Stephanie Boyle
There are 4 phases to the Atkins program, Induction, On Going Weight Loss, Pre Maintenance and Lifetime Maintenance. Here we will look into Phase 1 of the Atkins program is also known as Induction.
Induction is the first phase and the most restrictive phase of them all. In this phase you restrict yourself to 20 net grams of carbs per day and 12-15 net grams must come from vegetables and salad greens. You are allowed liberal amounts of all meats, fish, shellfish, fowl, and eggs. You are also allowed up to 4 oz of soft or semi-soft cheese; leafy greens; other low carb vegetables; and butter and vegetable oils. You are not allowed any alcoholic beverages during this stage. Caffeine is allowed in moderation as long as it doesn't produce cravings, or low blood sugar. Weight loss is normally most evident in this phase as this is the beginning and you may lose 5-10 pounds per week as long as the program is followed and you are following an exercise program as well.
Be sure to eat well and take a multivitamin. Following all these steps and the Atkins Plan you are on your way to a weight loss success.
There are 4 phases to the Atkins program, Induction, On Going Weight Loss, Pre Maintenance and Lifetime Maintenance. Here we will look into Phase 1 of the Atkins program is also known as Induction.
Induction is the first phase and the most restrictive phase of them all. In this phase you restrict yourself to 20 net grams of carbs per day and 12-15 net grams must come from vegetables and salad greens. You are allowed liberal amounts of all meats, fish, shellfish, fowl, and eggs. You are also allowed up to 4 oz of soft or semi-soft cheese; leafy greens; other low carb vegetables; and butter and vegetable oils. You are not allowed any alcoholic beverages during this stage. Caffeine is allowed in moderation as long as it doesn't produce cravings, or low blood sugar. Weight loss is normally most evident in this phase as this is the beginning and you may lose 5-10 pounds per week as long as the program is followed and you are following an exercise program as well.
Be sure to eat well and take a multivitamin. Following all these steps and the Atkins Plan you are on your way to a weight loss success.
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