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.
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.
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.
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.
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.
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.
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.
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.
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.
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.