HEALTHYEMAN
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HEALTHYEMAN is a SparkPeople Motivator!

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End of Month Weights
24 gone forever!
-----------------------------
Dec 2020: 219.7
Jan 2021: 210.5
Feb 2021: 206.3
Mar 2021: 201.5
Apr 2021: 196.7
May 2021: 192.8
Jun 2021:
Jul 2021:
Aug 2021:
Sep 2021:
Oct 2021:
Nov 2021:
Dec 2021
Jan 2022:
Feb 2022:
Mar 2022:
Apr 2022:
May 2022:
Jun 2022:
Jul 2022:
Aug 2022: maintain
Sep 2022: maintain
Oct 2022: maintain
Nov 2022: maintain
Dec 2022: maintain

MY GAME PLAN:
Before I even begin, I am not going to stop this time. I will keep going, regardless of the time it takes me. If I take a break, I WILL get back to work. I do not want to be one of those that just give up. I've been one before, and I refuse to be one again. It will be a daily struggle, but I know I possess the qualities to overcome this. It's time to finally reach my destination. No more detours. No more turnarounds. I will get there, and it will be permanent. There's no going back! Slow and Steady. That's how I'll win the race. If I move too fast, I will not maintain. I will gain back. Therefore, I'm taking my time to achieve my final goal!

It is more important to know where you are going than to get there quickly. Do not mistake activity for achievement. (Mabel Newcomer)

INTRODUCTION:
My name is Eman. I'm on this mission to have the body I've always wanted! I, like the others on SparkPeople, am not on a diet. I'm committed to prioritizing a healthy lifestyle for myself. Therefore, this road is not perfect. I will make mistakes. I will fall down. However, I will get right back up!

After reaching a weight goal in college (see blog 4/15/2008), I thought I could stay at 130. I ran into a major plateau. I also lost a lot of energy and stopped working out. Neither did I maintain the weight or lose more weight. I was not happy with my body yet, so instead of losing more weight, I gained. It seemed much easier.

Prior to my very first diet in 2003, I had always been a bit on the heavier end. My heaviest was about 188 when I was 15. I exercised and reduced calorie consumption and got down to about 126. I expected so much from my weight loss...boys, popularity, more friends, special treatment. And the largest expectation of all: being able to eat the same way, indulging in sweets, binging as much as I want. Let me tell you, I gained over half my weight back in 3.5 years while in college!

This time, I realize I want to remain healthy, and that includes a commitment to healthy portions and daily movement/exercise. I love to run, but I also love to walk. A commitment to daily walking or moving will help shed off the pounds AND maintain weight.

HOW TO START YOUR CHANGE:
1. MIND: Determine whether or not you are serious about changing your lifestyle. This is not a diet, this is your new healthy lifestyle. (You cannot cut portions, and then go back to your old lifestyle, otherwise you will gain the weight back. It's happened to me.)

2. FORMULA: Losing body fat is a formula. Calories in, calories out. It takes 3,500 calories to gain a pound or lose a pound. Therefore, a calorie deficit must be incorporated. (Ex. normal eating = 2,000 calories per day, cut down to 1,500 calories/day & burn 500 calories each day to lose 2 pounds a week. Take it one week at a time.) Also, keep in mind, there's no way to spot train. Your body chooses where it takes the fat off--you don't have control in this aspect, so focus on something else!

3. AVOID STARVATION MODE: Do NOT consume less than 1,200 calories (for a female). With less than 1,200 calories, your body will switch into starvation mode and turn calories into body fat quicker. (It's how our ancestors survived in famine.) Since you can't consume less than 1,200, there's only one thing left to do. EXERCISE!

4. AVOID MUSCLE LOSS: Do NOT consume less than 60 grams of protein per day (for a female). Consuming less will put your body in risk of losing more muscle when losing weight. For every pound of muscle, your body burns 3x as many calories as a pound of body fat. Aim for strength training 2-3 times per week to reduce risk of muscle loss.

5. BALANCE CARBS/FAT/PROTEIN: Balance out your foods. Do not avoid fats because you believe they are related to body fat. Avoiding fats can actually make you hungry. SparkPeople gives you a healthy range of carbs, proteins, and fats. Healthy fats include, but do not limit to: olive oil, nuts, avocado etc. Understand portions (1 tbsp of olive oil might be what the bottle tells you is a serving, but a healthy portion is 1 tsp). Highly recommend reading the Mayo Clinic Diet book to better understand healthy foods and portion control.

6. FIBER: Make sure you get at least 25 grams of fiber per day to stay full.

7. WATER: Along with the fiber, make sure you have at least 8 cups of water a day to hydrate your body, keep you full, and avoid any health concerns. To help you achieve the at least 8 cups/day rule, drink a glass of water before and after each meal. This way, you tell your stomach you are actually hungry by satisfying its thirst and afterwards, you clear the tastes in your mouth as to not crave any more tastes. I have problems with that sometimes. I am able to have ONE more piece of chocolate but then the taste is still in my mouth. I crave another. Just drink water and you'll forget about the taste! Water is your best friend!

8. TRACKERS: Add more trackers to your nutrition tracker to compare your saturated fat intake, cholesterol, iron, and fiber. If tracking nutrition isn't your thing, track the number of servings, or track your exercises on a physical calendar that's hanging on your wall where you see it every day. Getting the date on the calendar circled every day can be motivating! Get that streak on!

9. GAME: If you couldn't tell from the first paragraph on this page, weight loss is a mind game. Play it well. Oh the power of positive thinking and self-talk does wonders.

10. TIME DISTORTION: 5 minutes of your day, you mindlessly eat, consume an additional 300 calories you did not need. What do you do with the other 23 hours 55 minutes of your day? Punish yourself or forget those 5 minutes and consume as you would on a normal day? If you feel motivated enough, go shed those additional unwanted calories! Take a pause. Before consuming those extra calories, take a 5 min pause and return to the kitchen to pick a healthy option if you're truly hungry vs wanting a food stimulant because of an emotional stressor.

11. DESSERTS: Be nice. Learn to share. Sharing is caring. As children, we learn to share things someone else wants. That's why we should always share sweet foods. Share the pleasure, share the calories! Aim for 75 calories a day or save up the calories for a larger portion every few days. Depriving yourself will only make you want even more.

FAVORITE QUOTES:
~Just because you're in debt, doesn't mean you should dig yourself deeper in the hole.

~It doesn't matter how long it takes. What matters the most is losing it and keeping it off!

~The scale does NOT tell you how hard you worked during the day, the next day, or the previous day.

~Think strength, not length!

~There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results. - Ken Blanchard

~FAILURE is not an option.

~When you fail to plan, you plan to fail.

~Rest, but don't quit.

~Eat clean, remain healthy, feel strong.

~How badly you want it can be shown by how well you can distract yourself.

Feel free to leave any comments, to ask any questions, or just to add me as a friend. Have a wonderful day!!!


Member Since: 3/10/2008

Fitness Minutes: 75,908

My Goals:
10% weight loss every 16 weeks starting on January 1, 2021 through July 15, 2022. Once reached, goal to maintain will be the focus.

Increment 1:
- SW 219.7
- GW 197.7
- AW 195.3 (24.4lbs gone!)

Increment 2:
- SW 195.3
- GW 175.8
- AW

Increment 3:
- SW 175.8
- GW 158.2
- AW

Increment 4:
- SW 158.2
- GW 142.4
- AW

Increment 5:
- SW 142.4
- GW 130
- AW


My Program:
Mayo Clinic Diet Book
Mediterranean Way of Eating



Personal Information:
Age: 32
Height: 5'3"
Body Type: Pear
Body Frame: Large
Face Shape: Heart


Other Information:




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