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#1
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Staying on the diet again - my dumb psychological trick that helpsme
For the past 10 days I've been staying at induction-level Atkins
(basically) without hunger pangs or a desire to go off. Here is my basic psychological trick for staying on. Actually it's not original with me. Many people have mentioned this in this newsgroup, I just never paid attention to it: After the first few days I stopped weighing myself! Over the past six months or so I've begun to realize that my starts-and-stops, whether low-carb or low-cal, have an important psychological cause. If I am losing consistently I find it easy to stay on the diet. I feel happy. I feel lighter. I feel like I'm getting healthier. My entire outlook on life is better. If, on the other hand, I weigh myself and see no weight loss or, worse, a tick *upwards* on the scale, no matter how much I intellectually realize that it is only natural for diets to slow down and have random ups and downs, at the moment I see the scale numbers showing no progress I am mentally doomed. I get depressed. I think "what's the point?" And I often go off the diet then. This is not really so conscious, but I think there is a lot of truth to it. It's a strong *feeling* I have... So.. I watched the scale just the first few days to give myself encouragement and saw my weight go down a bit: 121 kg ... 120.5 kg... 120 kg... 119.5 kg (yay! back "from the brink"!)... 119.0 kg and then 118.5 kg. That was last Thursday. Then I said to myself - "Ok - it's crazy to watch the scale every day now. You know it's going to slow down. But you WILL see weight loss every week, or every couple of weeks. So don't look at the scale for *at least* one week." And that's what I've done. The last time I looked, last Thursday, the diet was working. What more do I need to know? If I check the scale again next week - or the week after - surely I should see another downward tick. Even if it's just another 0.5 kg it will be a lower figure than I last saw and I should get a mental lift from that. Or maybe I'll look next *month* (though I don't know if I can wait that long). In the meantime, I'm feeling better. Sleeping better. Doing more execise (particularly not ignoring a morning Bullworker workout). And I am being more judicious about the low-carb foods I am eating, since I realize that the only way to really lose weight is by not eating too many calories! In other words, I'm assuming that as far as weight loss goes ALL that low-carb does is help curb appetite (which nobody denies). I'm avoiding all NUTS right now. I think that was always a diet-killer in the past. Nuts just have too many calories! And I think I must be more susceptible to the carbs in nuts than some people because the more nuts I eat the more I want to eat. I'm avoiding all fruits right now, to be safe. And while I'm eating plenty of vegetables, I'm only currently eating a few of the lowest carb green vegetables: broccoli, spinach and green beans. Also lettuce and cucumber for some fresh, crispy salads. I'm also avoiding most artificially-sweetened things, especially soft drinks, and am drinking mostly green tea and mineral water. A friend recently bought a bicycle and we're going to start doing weekly long-ish bicycle rides along the Kanda River. After I get used to that I'll try to do more cycling on other days. I have to start somewhere though. Anyway, I'm *trying*! What more can a person do than keep trying? doug |
#2
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Doug Lerner wrote:
Anyway, I'm *trying*! What more can a person do than keep trying? doug That's all you can do Doug. I wish you the best in your journey. I know how hard it can be. Monica -- Started Jan. 20, 2004 362/238.4/Goal: Till my thighs don't rub together anymore. http://ca.pg.photos.yahoo.com/ph/otherme34/my_photos __________________________________________________ ______ "I have decided to stick with love. Hate is too great a burden to bear." - Dr. Martin Luther King Jr. --- Outgoing mail is certified Virus Free. Checked by AVG anti-virus system (http://www.grisoft.com). Version: 6.0.788 / Virus Database: 533 - Release Date: 01-Nov-04 |
#3
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Doug Lerner wrote:
Anyway, I'm *trying*! What more can a person do than keep trying? doug That's all you can do Doug. I wish you the best in your journey. I know how hard it can be. Monica -- Started Jan. 20, 2004 362/238.4/Goal: Till my thighs don't rub together anymore. http://ca.pg.photos.yahoo.com/ph/otherme34/my_photos __________________________________________________ ______ "I have decided to stick with love. Hate is too great a burden to bear." - Dr. Martin Luther King Jr. --- Outgoing mail is certified Virus Free. Checked by AVG anti-virus system (http://www.grisoft.com). Version: 6.0.788 / Virus Database: 533 - Release Date: 01-Nov-04 |
#4
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This is excellent advice! A person's psychological mood does have a lot to
do with their ability to remain committed. Something else I see so frequently on this NG is the use of ketostix. My BF not only weighed himself several times a day, he also used the sticks and was constantly discouraged when they didn't show the same colour all day long. I think they're as bad as weighing yourself every day. I don't see any value in them whatsoever. And the scale isn't a good indicator of progress. I've been at my ideal "weight" for a couple of months, but even now I fluctuate within 3 pounds depending on the amount of sodium I'm consuming. A much better indicator of progress is body measurements. They don't fluctuate as widely as the scale, if at all. Even on days when my scale has me at a higher weight, my measurements haven't changed. So I think most people should throw away their scale and definitely throw out the ketostix. The tape measure is the only tool you really need to confirm fat loss. on Sun, 21 Nov 2004 13:51:12 +0900, Doug Lerner wrote: For the past 10 days I've been staying at induction-level Atkins (basically) without hunger pangs or a desire to go off. Here is my basic psychological trick for staying on. Actually it's not original with me. Many people have mentioned this in this newsgroup, I just never paid attention to it: After the first few days I stopped weighing myself! Over the past six months or so I've begun to realize that my starts-and-stops, whether low-carb or low-cal, have an important psychological cause. If I am losing consistently I find it easy to stay on the diet. I feel happy. I feel lighter. I feel like I'm getting healthier. My entire outlook on life is better. If, on the other hand, I weigh myself and see no weight loss or, worse, a tick *upwards* on the scale, no matter how much I intellectually realize that it is only natural for diets to slow down and have random ups and downs, at the moment I see the scale numbers showing no progress I am mentally doomed. I get depressed. I think "what's the point?" And I often go off the diet then. This is not really so conscious, but I think there is a lot of truth to it. It's a strong *feeling* I have... So.. I watched the scale just the first few days to give myself encouragement and saw my weight go down a bit: 121 kg ... 120.5 kg... 120 kg... 119.5 kg (yay! back "from the brink"!)... 119.0 kg and then 118.5 kg. That was last Thursday. Then I said to myself - "Ok - it's crazy to watch the scale every day now. You know it's going to slow down. But you WILL see weight loss every week, or every couple of weeks. So don't look at the scale for *at least* one week." And that's what I've done. The last time I looked, last Thursday, the diet was working. What more do I need to know? If I check the scale again next week - or the week after - surely I should see another downward tick. Even if it's just another 0.5 kg it will be a lower figure than I last saw and I should get a mental lift from that. Or maybe I'll look next *month* (though I don't know if I can wait that long). In the meantime, I'm feeling better. Sleeping better. Doing more execise (particularly not ignoring a morning Bullworker workout). And I am being more judicious about the low-carb foods I am eating, since I realize that the only way to really lose weight is by not eating too many calories! In other words, I'm assuming that as far as weight loss goes ALL that low-carb does is help curb appetite (which nobody denies). I'm avoiding all NUTS right now. I think that was always a diet-killer in the past. Nuts just have too many calories! And I think I must be more susceptible to the carbs in nuts than some people because the more nuts I eat the more I want to eat. I'm avoiding all fruits right now, to be safe. And while I'm eating plenty of vegetables, I'm only currently eating a few of the lowest carb green vegetables: broccoli, spinach and green beans. Also lettuce and cucumber for some fresh, crispy salads. I'm also avoiding most artificially-sweetened things, especially soft drinks, and am drinking mostly green tea and mineral water. A friend recently bought a bicycle and we're going to start doing weekly long-ish bicycle rides along the Kanda River. After I get used to that I'll try to do more cycling on other days. I have to start somewhere though. Anyway, I'm *trying*! What more can a person do than keep trying? doug ----- Bev |
#5
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This is excellent advice! A person's psychological mood does have a lot to
do with their ability to remain committed. Something else I see so frequently on this NG is the use of ketostix. My BF not only weighed himself several times a day, he also used the sticks and was constantly discouraged when they didn't show the same colour all day long. I think they're as bad as weighing yourself every day. I don't see any value in them whatsoever. And the scale isn't a good indicator of progress. I've been at my ideal "weight" for a couple of months, but even now I fluctuate within 3 pounds depending on the amount of sodium I'm consuming. A much better indicator of progress is body measurements. They don't fluctuate as widely as the scale, if at all. Even on days when my scale has me at a higher weight, my measurements haven't changed. So I think most people should throw away their scale and definitely throw out the ketostix. The tape measure is the only tool you really need to confirm fat loss. on Sun, 21 Nov 2004 13:51:12 +0900, Doug Lerner wrote: For the past 10 days I've been staying at induction-level Atkins (basically) without hunger pangs or a desire to go off. Here is my basic psychological trick for staying on. Actually it's not original with me. Many people have mentioned this in this newsgroup, I just never paid attention to it: After the first few days I stopped weighing myself! Over the past six months or so I've begun to realize that my starts-and-stops, whether low-carb or low-cal, have an important psychological cause. If I am losing consistently I find it easy to stay on the diet. I feel happy. I feel lighter. I feel like I'm getting healthier. My entire outlook on life is better. If, on the other hand, I weigh myself and see no weight loss or, worse, a tick *upwards* on the scale, no matter how much I intellectually realize that it is only natural for diets to slow down and have random ups and downs, at the moment I see the scale numbers showing no progress I am mentally doomed. I get depressed. I think "what's the point?" And I often go off the diet then. This is not really so conscious, but I think there is a lot of truth to it. It's a strong *feeling* I have... So.. I watched the scale just the first few days to give myself encouragement and saw my weight go down a bit: 121 kg ... 120.5 kg... 120 kg... 119.5 kg (yay! back "from the brink"!)... 119.0 kg and then 118.5 kg. That was last Thursday. Then I said to myself - "Ok - it's crazy to watch the scale every day now. You know it's going to slow down. But you WILL see weight loss every week, or every couple of weeks. So don't look at the scale for *at least* one week." And that's what I've done. The last time I looked, last Thursday, the diet was working. What more do I need to know? If I check the scale again next week - or the week after - surely I should see another downward tick. Even if it's just another 0.5 kg it will be a lower figure than I last saw and I should get a mental lift from that. Or maybe I'll look next *month* (though I don't know if I can wait that long). In the meantime, I'm feeling better. Sleeping better. Doing more execise (particularly not ignoring a morning Bullworker workout). And I am being more judicious about the low-carb foods I am eating, since I realize that the only way to really lose weight is by not eating too many calories! In other words, I'm assuming that as far as weight loss goes ALL that low-carb does is help curb appetite (which nobody denies). I'm avoiding all NUTS right now. I think that was always a diet-killer in the past. Nuts just have too many calories! And I think I must be more susceptible to the carbs in nuts than some people because the more nuts I eat the more I want to eat. I'm avoiding all fruits right now, to be safe. And while I'm eating plenty of vegetables, I'm only currently eating a few of the lowest carb green vegetables: broccoli, spinach and green beans. Also lettuce and cucumber for some fresh, crispy salads. I'm also avoiding most artificially-sweetened things, especially soft drinks, and am drinking mostly green tea and mineral water. A friend recently bought a bicycle and we're going to start doing weekly long-ish bicycle rides along the Kanda River. After I get used to that I'll try to do more cycling on other days. I have to start somewhere though. Anyway, I'm *trying*! What more can a person do than keep trying? doug ----- Bev |
#6
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On Sun, 21 Nov 2004 13:51:12 +0900, Doug Lerner
wrote: *major snippage* Anyway, I'm *trying*! What more can a person do than keep trying? doug Good for you! Your psychological trick isn't dumb. The scale probably causes more people to quit ANY food plan than any other single item. Anyone willing to stick in and track over time will realize that the losses are there - they just don't always show up EVERY day. Took me a long time to figure that out...LOL Keep doing what you're doing. It's working for you! Lybbe Highest Weight - 308 Started Bernstein Diet October 2, 2004 - 243.0 Today's weight - 217.0 Goal - 150 |
#7
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On Sun, 21 Nov 2004 13:51:12 +0900, Doug Lerner
wrote: *major snippage* Anyway, I'm *trying*! What more can a person do than keep trying? doug Good for you! Your psychological trick isn't dumb. The scale probably causes more people to quit ANY food plan than any other single item. Anyone willing to stick in and track over time will realize that the losses are there - they just don't always show up EVERY day. Took me a long time to figure that out...LOL Keep doing what you're doing. It's working for you! Lybbe Highest Weight - 308 Started Bernstein Diet October 2, 2004 - 243.0 Today's weight - 217.0 Goal - 150 |
#8
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"Doug Lerner" wrote in message ... For the past 10 days I've been staying at induction-level Atkins (basically) without hunger pangs or a desire to go off. That's brilliant, Doug! Well done! Don't forget that fat loss may be masked by muscle gain, if you rely on your weekly weigh-ins to gauge progress - use a tape measure too. If you get a baseline now, you will see real progress, particularly when your cycling gets going. I'm not sure what are important measurements for a man - I do chest, waist, hips & thighs weekly, and have so far always seen a drop in size somewhere, even during long weight-loss stalls - very motivational ; ) And it doesn't count unless I measure it on a Monday! Nicky. -- HbA1c 10.5/6.4/6 Weight 95/80/72 1g Metformin, 75ug Thyroxine T2 DX 05/2004 |
#9
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"Doug Lerner" wrote in message ... For the past 10 days I've been staying at induction-level Atkins (basically) without hunger pangs or a desire to go off. That's brilliant, Doug! Well done! Don't forget that fat loss may be masked by muscle gain, if you rely on your weekly weigh-ins to gauge progress - use a tape measure too. If you get a baseline now, you will see real progress, particularly when your cycling gets going. I'm not sure what are important measurements for a man - I do chest, waist, hips & thighs weekly, and have so far always seen a drop in size somewhere, even during long weight-loss stalls - very motivational ; ) And it doesn't count unless I measure it on a Monday! Nicky. -- HbA1c 10.5/6.4/6 Weight 95/80/72 1g Metformin, 75ug Thyroxine T2 DX 05/2004 |
#10
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Many people fail at dieting. I suspect that stopping the daily measurements
is the first step toward regaining the weight. Charting the weight measurements can make the trend apparent. Also, one can watch not only the new lows, but, as daily weight ticks up, the high point should be lower than the previous high point a week or two before. One can perceive a lower high. Seeing the short term upticks in weight is unpleasant, but the intellectual understanding of the process should prevent despair. When I see an uptick, I try harder. It is also a reminder to review my calorie averages. If my calorie average is on track, I can be confident that the uptick on the scale is just noise. Cubit 311/206/165 "Doug Lerner" wrote in message ... For the past 10 days I've been staying at induction-level Atkins (basically) without hunger pangs or a desire to go off. Here is my basic psychological trick for staying on. Actually it's not original with me. Many people have mentioned this in this newsgroup, I just never paid attention to it: After the first few days I stopped weighing myself! Over the past six months or so I've begun to realize that my starts-and-stops, whether low-carb or low-cal, have an important psychological cause. If I am losing consistently I find it easy to stay on the diet. I feel happy. I feel lighter. I feel like I'm getting healthier. My entire outlook on life is better. If, on the other hand, I weigh myself and see no weight loss or, worse, a tick *upwards* on the scale, no matter how much I intellectually realize that it is only natural for diets to slow down and have random ups and downs, at the moment I see the scale numbers showing no progress I am mentally doomed. I get depressed. I think "what's the point?" And I often go off the diet then. This is not really so conscious, but I think there is a lot of truth to it. It's a strong *feeling* I have... So.. I watched the scale just the first few days to give myself encouragement and saw my weight go down a bit: 121 kg ... 120.5 kg... 120 kg... 119.5 kg (yay! back "from the brink"!)... 119.0 kg and then 118.5 kg. That was last Thursday. Then I said to myself - "Ok - it's crazy to watch the scale every day now. You know it's going to slow down. But you WILL see weight loss every week, or every couple of weeks. So don't look at the scale for *at least* one week." And that's what I've done. The last time I looked, last Thursday, the diet was working. What more do I need to know? If I check the scale again next week - or the week after - surely I should see another downward tick. Even if it's just another 0.5 kg it will be a lower figure than I last saw and I should get a mental lift from that. Or maybe I'll look next *month* (though I don't know if I can wait that long). In the meantime, I'm feeling better. Sleeping better. Doing more execise (particularly not ignoring a morning Bullworker workout). And I am being more judicious about the low-carb foods I am eating, since I realize that the only way to really lose weight is by not eating too many calories! In other words, I'm assuming that as far as weight loss goes ALL that low-carb does is help curb appetite (which nobody denies). I'm avoiding all NUTS right now. I think that was always a diet-killer in the past. Nuts just have too many calories! And I think I must be more susceptible to the carbs in nuts than some people because the more nuts I eat the more I want to eat. I'm avoiding all fruits right now, to be safe. And while I'm eating plenty of vegetables, I'm only currently eating a few of the lowest carb green vegetables: broccoli, spinach and green beans. Also lettuce and cucumber for some fresh, crispy salads. I'm also avoiding most artificially-sweetened things, especially soft drinks, and am drinking mostly green tea and mineral water. A friend recently bought a bicycle and we're going to start doing weekly long-ish bicycle rides along the Kanda River. After I get used to that I'll try to do more cycling on other days. I have to start somewhere though. Anyway, I'm *trying*! What more can a person do than keep trying? doug |
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