Are You Ready for Summer? 10 Ways to Lose Weight and Keep it Off

Summer is here, which means swimsuits, tank tops and shorts and days at the beach and pool.
  The following 10 tips will help you shape up and keep losing, all summer long.


1)    Weigh yourself only once a week. Scales can’t distinguish among fat, muscle and water and your body’s byproducts. No matter what you do, the numbers are bound to differ a pound or two in either direction on a daily basis. And, as you build muscle and lose fat, your weight may not change, but your shape will. Instead, look at weight loss as something averaged over time. Check in occasionally with your scale, but take measurements as well. Even if the numbers on your scale aren’t going down as fast as you’d like, you could be losing inches. Another great tool is a piece of clothing that was tight when you started Atkins. Try it on every couple weeks to gauge your progress.

2)    Don’t fall into a food rut. When you first start Atkins, eating the same things every day may make it easier for you to stick to the plan. But as you start losing weight, and become more accustomed to this way of eating, try experimenting with different Atkins-friendly foods and recipes so that you don’t get bored with your choices or tempted by forbidden treats. Find out how to tailor your food choices based on your eating style.

3)    Increase your activity level. Studies show that people who exercise are more successful at maintaining their weight loss than people who don’t. Make it your goal to incorporate regular exercise into your life, especially now that the weather is getting nicer. Walking, swimming, running and biking are all great ways to enjoy the weather while burning calories.

4)    Build more muscle. Muscle is more metabolically active than fat, which means the more muscle you have, the more calories you burn, even at rest. Start building muscle by adding some resistance training exercises into your exercise routine.

5)    Use a journal. Keeping a weight-loss journal may make you more successful at losing the pounds. Note what happens if you add more Net Carbs to your diet or a new food. How do you feel after exercise? Are you hungry between meals? Are you feeling more energetic or confident? Write it all down so that you can accurately track your progress. If you haven’t already, sign up for the Atkins Community and start using the free online journal there.

6)    Read your labels. Watch out for hidden carbs; to calculate the grams of carbs that impact your blood sugar, subtract the number of grams of dietary fiber from the total number of carb grams. Also double-check serving sizes on labels; some foods and drinks are actually two or more servings, so you need to add in those extra carbs and calories. 

7)    Drink your water. Thirst is often mistaken for hunger, so staying well hydrated helps you not to overeat. Carry a water bottle with you at all times, sip from it frequently. Spice up your water by adding sliced lemons, limes or cucumbers.

8)    Don’t skip meals. Keep your hunger in check by eating three regular-sized meals (and your choice of two snacks) every day. Some people do better with four or five smaller meals each day. The important thing is to keep your appetite and your cravings under control.

9)    Plan ahead. Keep snacks like Atkins Advantage bars, nuts or jerky at your fingertips so that you are less tempted by less healthy summertime treats. Make your barbecues and gatherings Atkins-friendly with grilled chicken breasts or fish and take advantage of the season’s fresh vegetables. 

10)  Get the family involved. Have your family help choose new recipes to make every week, and get them involved in the cooking and preparation. Focus on healthy snacks for the kids, like frozen grapes or berries with vanilla yogurt. Take a family walk in the evenings and go for bike rides and hikes together.

Disclaimer: Nothing contained on this Site is intended to provide health care advice. Should you have any health care-related questions, please call or see your physician or other health care provider. Consult your physician or health care provider before beginning the Atkins Diet as you would any other weight loss or weight maintenance program. The weight loss phases of the Atkins Diet should not be used by persons on dialysis or by pregnant or nursing women.