Monday, February 28, 2011

Problems With Your Attack Phase

I had a close friend inquire today how she can make the most of her attack phase as it is not turning out as successfully as she would've hoped.  Here's the advice I gave her that perhaps some of you can utilize as well.

(A) You will never have an attack phase as successful as your first ever this does not mean the diet won't simply means you'll have to be more patient. (B) If you are anywhere near your pd before or after, that can make your weight seem to not be moving, but it will move eventually (C) If you want to ensure results cut out any dairy and stick to protein only (D) Monitor your salt intake, if excess salt consumption is unavoidable (As it is with me) then buy some diurex (it's only $4). (E) The "Water weight" you lost may appear to be water weight only, but if you keep it off it is not merely water for example right after you lost that you might not have been able to see a difference in your body...but keeping that off a couple more days will provide you with a difference.

In my opinion, during the early days of the diet being very strict and not cheating is key. If I had cheated as I do now initially...I would've failed miserably. I went a solid 2 months probably following the rules to a t.

Also,  they say you can eat whatever you want as long as the things you eat are kosher or whatever...BUT if you are having serving sizes that are quite large that can cancel out the rest of the diet's effects. I did not experience that personally, but Marshall Brain blogged early on about having to large of portion sizes of meat, and it had a negative effect on his weight loss.

Addendum:  A couple of days ago (Day 215) of my journey, I hit my 100 lbs lost milestone.  Which means for the first time since I was 16 I am officially under 200 lbs.  I allowed myself a day of celebration to reward my discipline, but I followed that up by beginning an intensive mini-attack phase.  Since I'm entirely sick of chicken, I'm sticking to tuna for the time being.  I can already tell a marked improvement in the intensity of my appetite and the ease with which I reach satiety.  

Tuesday, February 22, 2011

It's Just Another Day...

My progress seems to have slowed so tremendously, yet my body keeps changing quite remarkably.  I have been told that in the later stages of weight loss, every additional pound lost is more noticeable overall as the ratio to your total body mass is greater.  I suppose that could be the case.  I've lost 97.5 lbs now.  The reason that my 100 lbs lost milestone is such a big deal to me is because it will mean I have finally broke the 200 lb barrier.  Somehow that is a major accomplishment to me as I was once over 300 lbs.

Do you all plan on striving just for your Dukan target weight or going a bit further?  The two times I put my data into the Dukan True Weight calculator, it gave me two different true weights.  The first time it said 185, and the second time it said 182.  I was thinking 175 would be about perfect, but it's rather tempting to think I get to call it quits at 182 or 185 instead.

I certainly hope I won't jinx myself in saying this, but I'm not terribly worried about keeping the weight off once I reach my goal.  From experimentation thus far, I've more or less proven to myself that as long as I keep an eye on things I can eat just about whatever I want and maintain my weight.  It's the losing more weight thing that keeps me on my toes.  I'm just a bit worried that I'll end up getting too comfortable at that point.

So as silly as it seems, if you all are anything like me there is nothing better than receiving compliments from people to reward all the hard work.  Which compliments have pleased you most to date?

I can't change the direction of the wind, but I can adjust my sails to always reach my destination.” - Jimmy Dean

Monday, February 21, 2011

Marshall Brain's Blog

For anyone who is interested, this fine man is where I first heard about the Dukan Diet from.  The entire site is absolutely wonderful.  It's an endless source of entertainment and information.  Their podcasts are also superb.  Check it out!

Marshall Brain's Blog

The Exercise Issue.

Through speaking with others, as well as through my own experience, I've found that the most daunting aspect of striving for a healthier lifestyle is exercising.  A variety of issues come along with said obstacle.  I, for one, simply just hated exercising.  When you live the majority of your life as an overweight person, it is entirely possible that you've developed an aversion to the idea.  For others it may simply be that they fear being judged.  Then there's the most common dilemma, just lacking the time.

From the start of this diet, I was rather concerned that daily exercise was recommended.  I knew myself, and I knew it wasn't going to happen.  When you've been conditioned since childhood to feel that exercise is always accompanied by discomfort and or humiliation, it's not something you look upon positively.  So how did I conquer this unpleasant foe?  I more or less ignored it for many months.  Now I realize that this isn't the best advice necessarily.  If you have the willpower and determination to exercise from the start, then you are going to transform your body even more quickly.  You'll reap the benefits from day one.  But if the thought of exercise intimidates you so much that you'd otherwise be discouraged from trying to lose weight entirely, then this may be the best option for you as it was for me.

Once the weight began falling off, both my energy and confidence skyrocketed.  Now exercise doesn't scare me nearly as much.  Now this isn't to say that I'm little miss fitness or that I passionately love exercising.  It is still a mental battle for me to make myself do it.  I still have this ingrained dislike of the thought of exercising.  I very likely always will, but I have found ways to overcome it.  Some ways in which you can do this are to keep an exercise journal.  You can do it the oldfashioned way with a notepad and pencil or you can download a fitness tracking app on your smartphone. also offers an amazing online fitness tracker for free.  Being able to journal your exercise not only motivates you through seeing the results, it helps remind you that you actually did enjoy exercising eventhough the old you would never believe this!  Another option is to get your closest friends and family to act as support for you.  When you forget to feel ashamed and you begin to take pride in the journey you're embarking on, it isn't a big deal to tell someone, "Hey, I want to exercise, but I have trouble making myself do it...Would you mind holding me accountable or reminding me how good it makes me feel?"

This brings us to the next dilemma, finding the confidence required to get out there and not care what others think.  Just the other night a girl asked how I overcame the inevitable self-consciousness that comes along with exercising as a less than fit girl.  It was then that I realized it's quite common to be concerned about how and where to exercise comfortably without feeling judged.  At first you may have to find alternatives to more public fitness options.  If feeling judged by others is enough to make you not want to exercise, then you won't.  So instead do what I did and find a fitness DVD with fitness level appropriate workouts and do them in your own home.  Also, if you live in an area that is conducive to it, take late night walks.  You'll feel less exposed, plus it's entirely enjoyable.

I do want to make one point however.  So much of the insecurity that accompanies being overweight is rooted in our own minds.  In retrospect I see this.  I'm not denying that judgements are made here and there by cruel people, but I think it happens far less than it feels like it does.  When you feel like you are being stared at or labeled, remember who you are.  You are a beautiful person.  Not only that, but you are a strong and determined individual.  You are someone who is fighting a battle that so many perceive as impossible, and you are winning!  In this present moment, you may not be as proud of your appearance as you would like to be, but you are actively changing that.  There are few things that should fill you with more pride.  So be proud!

The third problem that many face when it comes to exercise is more or less universal.  Even if you don't have issues with confidence or the exercise itself, you may very well find yourself wondering how you will possibly have the time to exercise.  I struggle with this as well.  Eventhough I don't spend extensive amounts of time exercising, it is still difficult at times to make myself exercise when I know there's laundry to be folded or errands to do.  You simply have to begin prioritizing differently.  It is worth the hassle.  Folding that laundry is not a lifelong investment, but exercising is.  The healthier you get, the more energy and stamina you'll have, so the endless list of life's obligations becomes more and more doable.  Many times you'll find that exercising, even for a short time, will give you that second wind you need to make the most of your day even.  Also, whatever amount of exercise you can manage is worth it.  Many times I only do pilates for 20 minutes, but that's infinitely better than not exercising at all.  You can do it.  You're worth it, and when you start seeing results this will become even more apparent.

Remember that you are completely in control of your body.  You choose how many calories to consume and you choose how many you wish to burn.  There are so many psychological things entangled with dieting though, that sometimes it's hard to recognize that it truly is simple mathematics.  Exercising is very much like saving money.  You may wish you could save more and do so more frequently, but not doing it at all is far worse than saving even a little over a longer amount of time.  It adds up!

One last note of inspiration I would like to make is that when I began this diet I had no idea just what a difference it would make.  It doesn't simply transform what you see in the mirror.  It transforms what you're capable of and what possibilities the world holds for you.  It's hard to realize just how much being unhealthy hampers the level of enjoyment you can get out of life.  This isn't to say being unhealthy means you're entirely unhappy, but the world opens up to you when you become healthier.  The list of things you can't do grows shorter by the day until it very nearly vanishes!  Personally, it's as though someone unlocked a door for me.  I feel like the possibilities for enjoying the simple pleasures in life are innumerable, and it's a truly beautiful feeling.

Here's wishing you the best of luck this week as you all continue on your journey.  I'm currently once again a bit plateaued, but I know it will end, as they always do.  Feel free to comment with any questions you might have, and as always you can message me on Facebook with whatever you like whether that be personal triumphs, concerns, or anything you wish.

If you want to live a happy life, tie it to a goal, not to people or things.” - Albert Einstein

Friday, February 18, 2011


So I have been encouraged by many of my friends and dieting companions to begin a blog where I can go into greater detail about my trials and triumphs concerning the Dukan Diet.  I'm going to use this as a forum for self-exploration, inspiration, and education.  I'm always willing to answer your questions, so do not hesitate to ask!