This is it...

I am DONE making exuses I am ready to do it. I have done it the past year and lost 31lbs I feel so different. I look in the mirror and smile because I love what I see. I am really excited of what the new year has to bring. I have 74lbs to go and I know that I can do it. I love my family they are definately rooting for me and they have set such good examples for me. I want to be the best mother I can be and to be a good example for my kids. I also hope that I can self correct the health issues that I have by reducing my weight more.Its going to happen this time around BL 2009.

The best intentions don’t mean nearly as much as a failed attempt. For many people, that first action is the toughest and can result in the biggest victory. The decision to try takes courage, which can be tough to come by sometimes. How many times have you longed to do something worthwhile, but couldn’t quite get yourself to take that first step? It’s important to remember that success isn’t always found in the goal you’re pursuing. You can be a success just by trying. You gain by learning, you gain by growing, you gain by being just a little closer to your goal than you were yesterday.

weight loss strategies

Weight loss: 6 strategies for successFrom MayoClinic.com Special to CNN.com

You probably know that hundreds of different fad diets, weight-loss programs and outright scams promise quick and easy weight loss. But the foundation of every successful weight-loss program still remains a healthy diet combined with exercise. You must make permanent changes in your lifestyle and health habits to lose significant weight and keep it off.
How do you make those permanent changes? Follow these six strategies.

1. Make a commitment

Permanent weight loss takes time and effort. It requires focus and a lifelong commitment. Make sure that you're ready to make permanent changes and that you do so for the right reasons.
No one else can make you lose weight. In fact, external pressure — often from people closest to you — may make matters worse. You must undertake diet and exercise changes to please yourself.
As you're planning new weight-related lifestyle changes, try to resolve any other problems in your life. It takes a lot of mental and physical energy to change your habits. So make sure you aren't distracted by other major life issues, such as marital or financial problems. Timing is key to success. Ask yourself if you're ready to take on the challenges of serious weight loss.

2. Get emotional support

Only you can help yourself lose weight by taking responsibility for your own behavior. But that doesn't mean that you have to do everything alone. Seek support when needed from your partner, family and friends.
Pick people who you know want only the best for you and who will encourage you. Ideally, find people who will listen to your concerns and feelings, spend time exercising with you, and share the priority you've placed on developing a healthier lifestyle.

3. Set a realistic goal

When you're considering what to expect from your new eating and exercise plan, be realistic. Healthy weight loss occurs slowly and steadily. Aim to lose 1 to 2 pounds a week. To do this, you need to burn 500 to 1,000 calories more than you consume each day through a low-calorie diet and regular exercise. Losing weight more rapidly means losing water weight or muscle tissue, rather than fat.
Make your goals "process goals," such as exercising regularly, rather than "outcome goals," such as losing 50 pounds. Changing your process — your habits — is the key to weight loss. Make sure that your process goals are realistic, specific and measurable, for example, you'll walk for 30 minutes a day, five days a week.

4. Enjoy healthier foods

Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation. One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition. Cutting back on calories is easier if you focus on limiting fat.
To lose weight, talk to your doctor about setting these daily calorie goals:
Your current weight in pounds
Daily calorie goal

WOMEN~~ weight range 250 or less recommended calories 1,200

Very low calorie diets aren't a healthy long-term strategy. Fewer than 1,200 calories a day for women and 1,400 calories for men aren't generally recommended. If your calories are too low, you run the risk of not getting all of the nutrients you need for good health.

5. Get active, stay active

Dieting alone can help you lose weight. Cutting 250 calories from your daily diet can help you lose about half a pound a week: 3,500 calories equals 1 pound of fat. But add a 30-minute brisk walk four days a week, and you can double your rate of weight loss.
The goal of exercise for weight loss is to burn more calories, although exercise offers many other benefits as well. How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as walking — for more than 30 minutes most days of the week.
Even though regularly scheduled aerobic exercise is best for losing fat, any extra movement helps burn calories. Lifestyle activities may be easier to fit into your day. Think about ways you can increase your physical activity throughout the day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot.

6. Change your lifestyle

It's not enough to eat healthy foods and exercise for only a few weeks or even several months. You have to include these behaviors into your life. To do that, you have to change the behaviors that helped make you overweight in the first place. Lifestyle changes start with taking an honest look at your eating habits and daily routine.
After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. Simply admitting your own challenges won't get you past them entirely. But it helps in planning how you'll deal with them and whether you're going to succeed in losing weight once and for all.
You likely will have an occasional setback. But instead of giving up entirely, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once, but stick to your healthy lifestyle and the results will be worth it.

214lbs 11/19/08

onenderland here I come you better watch out you better be ready coz here I come ready or not yeeeeeeeeeey I feel so energized. I am so happy I love my life my family everything abt this week has been awesome tomorrow the new year begins and with a bang.

My Spark Page

http://www.sparkpeople.com/mypage.asp?id=maihot

I have a goal to work towards my mom will be 50 next year and she wants to go to Jamaica with me and my sister. I am so excited for that to happen but I need to be able to wear a bathing suit without hiding rolls lol. I have 70days to prepare. Wish me luck!!

Tips galore!!!

These are tips that I got from a fellow sparker on spark people I am realising that there is so so much to learn when it comes to nutrition and how it affects our bodies. I hope that these tips can help someone else as they will be helping me too.

Nutrition.........

1.Eat Low Glycemic, low refined sugar meals.

2. "Everything done in moderation."

3. Every weekend is a cheat weekend. But Mon- Fri be strict with your nutrition.

4. Have a protein shake for breakfast

5. Be careful of high sugar content in canned foods

6. Flavor foods naturally

7. Fresh salsa is the best low fat food flavoring

8. Don't Skip meals. It puts your body into starvation mode and increases the chances that more of the calories from your next meal will be stored as fat.

9. Don't drink diet soda- it can trigger a craving for carbohydrates.

10. If you are eating out, start with the veggies portion of your meal, then move to meat, then finally the starches.

11. Eat "The Good", "The Bad", then "The Ugly" foods. The trick is to make yourself full on the GOOD foods so you will eat less of the UGLY foods. Working out....

12. "Crunches are a waste of time"

13. Lifting weights with exercises that target the big muscle groups (chest, back, legs, & butt) is the way to get better abs.

14. The only way to truly get shredded is to have a pretty balanced diet with a nice balance of cardio, but most importantly, weight lifting.

15. Cardio is over-rated -resistance training your big muscle groups is what speeds metabolism. 16. If you can't afford a personal trainer, educate yourself on fitness. Buy magazines, a book, dvd's, etc.

17. The plyometric jump squat and lunges are great for your butt.

18. Fitness is about the "Three F's"...Function, Form and Fatigue. It's about performing the right function back-to-back with perfect form to complete fatigue.

19. For great shoulders and arms.... Do the push-up/punch combo. Start by doing as many push-ups in a row as you can. Then stand up, grab a couple of soup cans and punch one arm out, then the other, for one minute.

20. It's not about how much time you spend in the gym. It's about getting the most bang for your buck.

21. Swimming is a great total body exercise.

22. Simplicity is key. Do not over-think your fitness routine or your diet.

23. Less Medication, More Motivation.

24. High intensity training can lessen the need for sleep aids and anit-depressants medications. Some quick tips that I use to eat healthier include:

*Eat out less (I try to keep it to once a week)

*Do your food shopping for the entire week on Sundays.

*Cook large meals on Sundays and Wednesdays to save time and have meals to eat all week. *Stock up on fruit to satisfy the sweet cravings .

*Completely cut out sugary drinks (soda, ice tea, etc.)

treadmill

...is my new bestie I think i mite be falling inlike with it we shall see did 30 mins gotta go snooze so I can wake up and go there tomorrow.

Borrowed from a fellow sparker.

M- MAKE SHORT TERM GOALS
O- OUT WITH THE NEGATIVE THOUGHTS
T- THINK OF WHY YOU WANT THIS
I- IMAGINE HOW YOU WILL FEEL
V- VISUALIZE HOW YOU WILL LOOK
A- ACKNOWLEDGE YOUR SUCCESSES
T- TREAT YOURSELF WITH RESPECT
I- INVESTIGATE NEW IDEAS AND FOODS
O- OBSERVE YOUR HEALTHY LIFESTYLE
N- NEVER GIVE UP AND NEVER GIVE IN

Cake and all

I had some really richhhhhhhhhhh chocolate cake with chocolate icecream. I know but I been really good and tomorrow I begin bootcamp. I am not much of an exerciser but I hope to pick up this habit. Wish me luck....

My own derailment

I have all the tools a gym right by my door like literally i walk out my door down my stairs turn right take one step and I am in our gym like how lame am i how LAZY can one be. I dont have an excuse I am done making excuses abt anything because I am driving this train and I am the one who keeps derailing this. I think I now know how easy it is to go mad. I feel like I am going mad. WELL Novemebr is my month many many changes in my diet and exercise to come.

Weight Loss

is it really posible to plateau so soon lol who am i kidding I have been lazy and that is why I have plateaued but its really time to make a change. I pledge to make the change and I am going to start by going to bed as soon as I am done with this post.

starting Weight....220lbs

Self challenge: exercise everyday now matter how many mins I do.

self challege evaluation Nov 20th 29th bday!!!