SUPERKHAN   5,732
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I made this example - How I eat during the WL phase of my DIY Medifast!



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SuperKhan here.
I am a stress eater and my achilles heel is sweet & salty. I am carb sensitive and a closet carb addict. I do have trigger foods. At one point I would cut down my Breakfast, Lunch, and Snacks, so I could eat nothing but 8 servings of Honey/Toffee almonds and peanuts for dinner! This led to binge eating, an unbalanced diet, and cravings for nothing but "crunchy foods/sweet foods" all day instead of a well balanced eating plan.

The key to my weight loss journey ...
SuperKhan here.
I am a stress eater and my achilles heel is sweet & salty. I am carb sensitive and a closet carb addict. I do have trigger foods. At one point I would cut down my Breakfast, Lunch, and Snacks, so I could eat nothing but 8 servings of Honey/Toffee almonds and peanuts for dinner! This led to binge eating, an unbalanced diet, and cravings for nothing but "crunchy foods/sweet foods" all day instead of a well balanced eating plan.

The key to my weight loss journey now is a complete overhaul and lifestyle change. I accept the fact that I will always be on a "diet" and that is NOT a bad thing.

*Special Note*
I must always keep my Total Calories = Protein/Carbs/Fats @ a proper balance in order to lose or maintain my weight. I don't need to kill myself by burning out on exercise to lose or maintain my weight. Moderate exercise and Just eat right!

No matter how I rationalize it, there is no excuse eating CEREAL ALL DAY just because - It's my daily recommend calorie intakes worth and so I wont gain. It's not healthy, and that's not how I should be spending a day's worth of calories. NO EXCUSE TO BE AN ASS!

Peak Weight: 2001 -193lbs: Size 16
Athletic Weight: 2010-2011 - 143lbs: Size 4 = Over training to compensate for overeating/so I could eat more food. No carbs & little food variety. I looked great, but this was definitely the wrong way to keep the weight off.


Read More About SUPERKHAN (Updated August 23)




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 current weight: 138.8 
 
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Member Since: 6/7/2012

SparkPoints: 5,732

Fitness Minutes: 4,083

My Goals:
❥Feeling good in my skin again.

❥Stick w/ DIY Medifast Plan 4 Life: WL to Maintenance
***Notes WL Phase***
Cal / Net Carb / Protein
840 / 45-60 / 80-90

My Program:

❥DIY MF Plan 800 - 1000 calories till goal.

❥Balanced Eating.
50% Protein, 30% Carbs, 20% Fat

❥Transition after goal-6 weeks until Maintenance.

❥More protein than carbs. Always keep my carbs under 100 grams a day during WLoss Phase.

MUST BE CLEAN, LEAN & GREEN!
☒Breakfast
☒Lunch
☒Dinner

☒3 Refuels under 15g carbs

Personal Information:

Height: 5' 9"
Age: 30 years
Build: Small-Med

❥Gym Days: No more than 25 minutes of mild cardio.
❥Followed by 5-10 min of weight training / calisthenics
❥After 4-5 weeks of exercise take 1-2 weeks off to jump-start!

Other Information:

♛Weekly Progress♛
Start Date May 2 2013
**165.5 lbs**

May 8 - 161.5 (no gym)
May 15- 159 (no gym)
May 22- 157 (gym 5 days)
May 29- 154 (gym 4 days)
June 6- 152.5(gym 3days)
June13- 151.6(gym 4days)
June 19- 149.8 (no gym)
June 26- 147 (gym 3 days)
July 3 - 145.5(gym 3days)
July 10- 145 (gym 1 day)
July 17-142.2(gym 3 days)
July 22-140.6(gym 3 days)
Aug 7 -139.4 (gym 2 days)
Aug 14 - Surgery-previous week (no gym)
Aug 23 -138.4(no gym)



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Member Comments:
MUSICIANGIRL
4/20/2014 6:58:28 PM

Awesome job! Im back on Sparkpeople after a looonnng break! lol You are my motivation!! We need pics!!! lol



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LOFLLAMA
9/4/2013 12:12:55 PM

Great job! I'm proud of you! YOU should be proud of you! You've done an amazing job! Keep up the good work!
Love,
Lisa



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SWEET_CAROLYN
9/4/2013 11:20:47 AM

"BE HONEST with your choices and don't neglect to write all your foods down!"

SO TRUE!! Part of what made me fall off the Weight Watchers wagon was I kept letting my portion sizes creep up and didn't write things down.

Thanks for commenting!! LOVE your tips and THANK YOU for them!



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SWEET_CAROLYN
8/21/2013 11:02:55 AM

Great to hear! I had a good weekend, busy and never long enough LOL! I started running with a friend on Sunday off the treadmill. It felt really good - I was afraid I'd end up flat on the sidewalk exhausted, but I did better than I thought. I'm not sure which I prefer at this point: outdoors or treadmill running.



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GRAMMYNSC
8/20/2013 11:17:12 AM

OIC! Well I sure hope you are doing better! I'm sure it was very hard on you! God Bless you and keep your chin up!
Love Kitty emoticon



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