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:
SWEET_CAROLYN
7/11/2013 2:44:22 PM

Awww, thank you for the SparkGoodie and the sweet words and the encouragement!! It really keeps me going, knowing that I have so many people rooting for me!



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SWEET_CAROLYN
7/9/2013 5:22:35 PM

"You don't want to live with the regret later"

I can't tell you how often I used to eat something bad for me, and then agonize over how I shouldn't have eaten that! I mean, I NEVER feel guilty for eating fruits, veggies, lean means, healthy carbs, etc., but whenever I binge on the foods I KNOW are bad, I always feel guilty. And it is NOT WORTH IT. Not worth the guilt and shame and knowing that I am not being healthy. Just saying "NO" and not letting myself get into those debates will keep me HEALTHY and happy and guiltless! :)



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SWEET_CAROLYN
7/8/2013 11:31:04 AM

"I find that I had to stop validating why I "deserve it" or why "I can have it now...look at me, I'm getting healthy, I'm in control"."

OMG!! LOVE THIS!! This weekend, I was tormented with so many of my tempting, trigger foods - macroons, apple bread, bread in general - and one thing that I realized was that my thoughts were that eating it would make me happy. NO IT WON'T!! I am an addict; a small bite of that may not lead into a binge today, but it could tomorrow! And I have come WAY too far to give up now.

And like you said, I don't "deserve" this yummy treat - I deserve good health!!

Am checking out your blog right now!!



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SUMMER-14
7/4/2013 11:20:57 AM

Happy 4th of July!
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SUPERKHAN
7/2/2013 12:13:27 PM

I just track everything on the app. It's more convenient than Spark food tracker. It's also user friendly, especially when making my own meals. The features like: Nutrient Pie Chart and the Daily Calorie Budget Meter also is a great visual meter for me.

Comment edited on: 7/2/2013 12:13:38 PM

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