Black Weight Loss Success

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Ajima Jackson

Juanitta lost 45 pounds

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Weight Loss Success Story of the Day: Juanitta lost 45 pounds.  She used on of my favorite web and mobile app tools to track her eating and calorie intake and it made the difference.  Here is what she shared with us about her weight loss victory:

Juanitta weight loss success story

“At the start of my journey, I weighed in at 205 pounds.  Currently, I am 160 pounds. I lost a total of 45 pounds using My Fitness Pal (it’s a website and app that helps you stay on track with your eating and goals) and watching my calorie intake.

What was my motivation? I always struggled with my weight. One day, I saw my picture and realized how much weight I’d gained.  I started using fitness pal in May of 2013.  It took me 7 months to loose the first 40 pounds.  I also dropped down 4 pants sizes.  I did this by watching my calorie intake and not exceeding 2000 calories a day.  For exercise, I  did a little bit of walking here and there.  The other thing that helped was that I stopped drinking regular pop and tried diet.  I had to cut down on restaurant food too.  My biggest support during this process was My Fitness Pal.  It works wonders and I was amazed how many calories I was exceeding in a day once I started tracking my food with it. My advice to others is to be patient and stay motivated.”

Danna lost 83 pounds

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Danna shared with us some of the details of how she’s been able to lose 83 pounds.  Check it out.

Danna weight loss before after

What was your motivation?
“My 2 daughters are my motivation. I’m 35 years old and I want to be there for them.”

How did you change your eating and exercise habits?
“I stopped drinking sodas.  I started eating healthy foods.  I don’t eat anything after 8pm!  It wasn’t easy but I started eating the most important meal of the day, breakfast! I also began choosing healthy snacks like fresh fruits and drinking plenty of water! I exercise twice a day, sometimes three times a day.”

What was your starting weight and what is your current weight?
“My starting weight was 254 pounds. I’m now 171 pounds. My goal is 165 pounds by Aug 2014.  Anyone can do this. Just stay focused and want the change! “

Melody lost 55 pounds

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Weight Loss Success Story of the Day: Melody lost 55 pounds.  Her dressing room epiphany about her weight is something that SO many women are motivated by.  Sometimes it’s just the number on a scale or dress size that makes you wake up to where you really want to be health and weight wise.  All sizes are beautiful, but we also know when we need to make a change for US. Here is what she shared about how she lost the pounds:

“First, I feel so honored sharing my story with other women, especially Black Women who are losing weight. In January 2013, I was asked to be Matron of Honor for a wedding. The bride was bigger than me. Trying on dresses at David’s Bridal as a size 22 wasn’t that bad but watching someone at a size 32 struggle was my serious wakeup call. The next day, January 29th 2013, was the day I stopped drinking soda and sugary drinks.  I did research on the internet about eating healthy, how to exercise and realized water and walking were the 2 major ingredients to losing weight that would work for me. I made no excuses for myself.  No matter what situation I was in, my health came first. Don’t get me wrong, I was far from perfect but 55 pounds lost in one year is my best accomplishment. I still workout and it’s been one year of no soda. Here are my pics.”

melody before and after

5 Weight Loss Tips for Diabetics

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diabetesIf you are diabetic, or have been told that you are pre-diabetic then you need to make some changes to your lifestyle to lose weight and keep it off. The most powerful tools a diabetic has to keeping their health is to manage their weight and eating healthy. The first few months are awkward as you will have to pay more attention to what you eat than usual, but once you get into the swing of things, it is easy to do. Here are 5 weight loss tips for diabetics that can work, and will help everyone else too.

Tip #1 – Know the Glycemic Index of your food

If they gave every person a class called “Diabetes 101” the first lesson in it would be what the glycemic index of food really is. Just about everyone who has heard of diabetes knows that they should avoid foods with added sugars, but a lot of foods transform into sugars when the body metabolizes them. The glycemic index lets you know which foods you wouldn’t think would cause a problem you should avoid. While you want to eat carbohydrates and starches, some foods (like potatoes) will have more than others that will create too much glucose in your body, while some starches (like apples) will have much less. One thing you should know about the glycemic index is that the lists rarely include foods with a zero rating. This is why you won’t find the protein foods like chicken and tofu listed. This doesn’t mean you should avoid them, just that they are not on the list.

Tip #2 – Don’t skip breakfast

Don’t listen to whatever diet guru of the day is saying, every nutritionist and medical doctor will tell you that your mother was right and breakfast is the most important meal of the day. The reason for this is your body has managed to run through its food stores during the night and by not eating first thing, you aren’t providing it with energy to begin the day. The logic does not follow that not eating breakfast will help you lose weight; in fact the reverse will happen. Your body will change into starvation mode because it will have been too long without a fresh supply of food and it will hoard nutrients as fat instead. By eating breakfast you are reassuring your metabolic system that everything is alright, as you change the rest of your diet, this will then allow it to process food better and it will result in weight loss.

Tip #3 – Cook your food so you know what’s in it

The only way to know what is in your food is to cook it yourself. Sadly, the FDA does not require all ingredients to be listed on prepared food products that would be important for a diabetic to know about. Even worse, you really have no idea what is cooked into the “home cooked” restaurant meal you love. Many restaurants add different starches and just plain sugar to all of their dishes to enhance their flavor. This doesn’t mean that dining out is off the menu, but that is should be something you do as a special treat. You will lose more weight when you cook your food yourself because you will be in control.

Tip #4 – Eat healthy carbs in moderation

Carbohydrates are not the enemy; in fact they are a very important source of energy for your body. They are also the key element to producing the specific type of glucose that your brain needs to function clearly. Not all carbohydrates are created equal thought. You want to choose carbohydrates that score low on the glycemic index and eat them in moderation. They should be a part of your daily diet, but never a daily meal.

Tip # 5 – Don’t fall for fad diet products

Lastly, don’t even read or buy or try whatever is the latest fad diet that promises to fix everything for you in just 3 weeks. Many of these diet products are jam packed with added sugars and other ingredients that could send your blood sugar levels out of control. If you want to try a small experiment – go to your store and read the nutrition label on the meal replacement shake mixes, many of them have over 68 grams of sugar per serving, which is the equivalent to about 5 candy bars. Don’t believe the latest fad diet just because it features raw fruits and vegetables, often these are well intentioned but as a diabetic you still have to factor in fruit sugars in terms of your sugar intake. The juicing craze, for example, may not be the best thing for a diabetic. When you juice fruits you remove the fiber from the fruit skin which help slow the affect of the sugars in your body. Smoothies would be a better choice, but you still have to now what you’re doing in terms of sugar intake.

Tameka lost 105 pounds

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Weight Loss Story of the Day: Tameka lost 105 pounds.  She was inspired by the memory of her mom and her brother who both passed after dealing with the affects of diabetes.  Here is what she share with us about how she was able to lose the pounds and get healthy:

Tameka weight loss storyHello! I want to thank you for bringing us together on one accord. I began my lifestyle change after losing my brother to kidney failure (after years of dialysis). A year ago today, I said goodbye to him on this side of Heaven. I also said goodbye to the stronghold of unhealthy living. He asked me to “be happy”, and I’m overjoyed after losing 105 pounds. I’ve done so by healthy eating, alone. I am on this journey, for as long as my forever shall be!  By faith, with determination!!

What was your motivation?
My motivation is to be healthy, happy and fit! My mother passed away at 49 years old (10 years ago), and my brother at 38 years old(7/2012). My mother and brother were on dialysis, and many of my family members have diabetes. I am just trying to live healthier. I promised my brother and myself that I will be healthier and happier.

How did you change your eating habits?
I had to cut it all out, in the beginning, no moderation. I knew this was the only way that I could get control over my eating. I cut out all fried foods, unhealthy snack foods (gummy candy, chips, cookies, ice cream), sodas and sugary drinks. I ate smaller portions and had  3 meals, 2 snacks (healthy) daily. I eat plenty vegetables and fruit, lean meats and whole grains.

What did your workout routines look like?
Okay, this is where I struggle. I didn’t workout in the beginning. My weight loss was through healthier eating. I began working out on my Wii Fit Plus, after about 6 months. I’m still trying to focus on fitness more. I wish that I would’ve done so, from the start.

What was your starting weight? 
My heaviest was 330 pounds in January 2012.
What is your current weight?
I am 225 pounds. It fluctuates between, 222-225 pounds.

How long did your transformation take?
It took about 1 1/2 years.

What advice to you have for others who want to lose weight?
I advise you to choose JOY! It is essential that you recognize that this is a lifestyle change. You should set small goals, and educate yourself on what works for you. No two journeys will ever be the same. Please don’t measure your success by that of others. Eat clean and exercise. Just keep moving, and find what exercise is best to help you succeed. Keep this thought, JUST FOR TODAY! My best to you all! 

Tameka before and after

 

What is Insulin Resistance and How Does it Affect Metabolism?

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insulin resistanceInsulin resistance happens when your body stops being able to properly use the insulin hormone that is manufactured by the body. It is a condition that can affect many systems of your body, as insulin is used for more than just managing glucose levels (key to blood sugar). Insulin plays a role in how well your metabolism works to process carbohydrates, fats and other nutrients like protein. When you develop insulin resistance, your body’s ability to manage energy and to properly process nutrients is seriously impaired.

Causes

While there are known genetic factors that influence a person’s chance of developing insulin resistance, it is also associated with certain medical conditions that may or may not share the genetic profile of someone inclined to insulin resistance. The genetic profile implies that if you are Latino, African-American, Native American or Asian American you have an increased risk for developing the condition. If you are obese you also significantly raise your risk no matter what your genetic profile. Excess weight that is held around the waist area is associated with being at risk. Some of the diseases commonly present prior to the development of insulin resistance include fatty liver, arteriosclerosis, skin tags and women with abnormalities in the reproductive organs are prone to insulin resistance as well. Those with acanthuses nigricans are also considered to be at a higher risk and may not be aware they have the condition. “Acanthosis nigricans is a skin disorder that results in velvety, light-brown-to-black markings that occur in areas including the neck, armpits, groin, and under the breasts.” (source)  That is why some overweight people experience a very dark coating in those areas that will sometimes be so thick it can be rubbed off.

Another cause identified for the condition has to do with conditions that may or may not be diseases or disorders but have in common that they place the body’s metabolism under unusual stress – these conditions can include:

  • being pregnant
  • taking steroids
  • having a severe infection or unrelated illness
  • high levels of stress
  • high cholesterol
  • use of steroids (prescribed or illegal)
  • sedentary lifestyle

Symptoms

There are several symptoms that indicate the presence of insulin resistance; some can only be detected with a fasting blood glucose test performed by your doctor. This test will show whether or not your body is using glucose appropriately and responding to the body’s natural hormone level well. Symptoms that you may notice yourself are increased fatigue after eating, high blood pressure, high cholesterol levels, kidney problems and increased weight gain around the mid-section of the body. Another sign that you may have developed insulin resistance is if you have heart disease or Type 2 diabetes. Both of these conditions are considered to be symptomatic of insulin resistance rather than accompanying disorders.

Treatment

Treatment for insulin resistance usually consists of a threefold approach of diet, exercise and medication. Medication may be necessary to promote better insulin use within the body while you are creating lifestyle changes that can manage or even reverse the condition. One of the single most important causes of insulin resistance has been identified as obesity coupled with a sedentary lifestyle. Losing weight is not enough to reverse the condition; you have to increase your exercise level to create an impact on the metabolism of your body that is a part of the insulin management process. One caution is to make sure that you have your doctor and a nutritionist be a part of designing any weight loss and exercise program you may choose to start as having insulin resistance can become complicated by further placing the body under stress. With the proper steps in creating change in your lifestyle, you can reduce the impact of insulin resistance on your life if not eliminate it altogether.

Risk Factors

Left untreated, insulin resistance can be a leading contributor to kidney disease, heart disease and high blood pressure. Studies have begun to suggest that the ability of the body to process insulin and manage glucose levels in the blood stream may have an impact on the rate of development of cognitive problems related to aging. Insulin resistance can lead to an increased risk for morbid obesity and all the risks associated with that condition as well.

How it contributes to weight gain and weight loss

Insulin resistance can both cause weight gain and prevent weight loss because it impairs the body’s ability to use glucose as fuel. Without the ability to use the insulin hormone to metabolize carbohydrates, fats and proteins, there is little the body can do with the nutrients it has but to convert them into fat. Unfortunately, this is a very specific type of fat that is stored around the mid-section and has been linked to raised risks of certain types of cancers. While insulin resistance can make weight loss difficult to maintain, the body can self correct the condition given proper diet and exercise. It is a matter of being willing to commit to the protocol of lifestyle changes and medications (if necessary) to allow your body a chance to bring itself back into balance to avoid the risks associated with this condition.

metabolic syndrome

Tamsyn lost 26 pounds

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Show some BWLW love to Tamsyn.  This proud mom lost 26 pounds.  She has embraced running and is now a CrossFit lover. Here is what she shared about her weight loss journey: 

“After having 2 kids and I had surgery on both knees when I was younger.  My knees gradually started hurting and I stopped working out. After seeing myself in a picture and having to shop for bigger clothes, I decided it was time to lose weight. I lost 26 pounds by eating right and starting CrossFit. I work in education, so I was able to start going to the gym twice a day. Not only did I lose weight but I was able to gain muscle and confidence. I ran in a 5k and recently I competed in a CrossFit competition. Through my 8 month journey, I continued to remind myself that I did not gain my weight in a day, week or month, so it was going to take time and determination to get it off. I am now in love with my CrossFit gym and hate missing a day working out there.

Before, my eating habits were overeating to the point that I was completely uncomfortable after I ate a meal. Now, I have learned to control my portions. Even if I want a burger, I will get a kids plate. I now leave satisfied instead of full. I now go to produce markets to get fresh vegetables and fruits for snacks instead of chips and juice. I have tried a number of foods that I disliked in the past and now enjoy them, such as kale and avocado. I can eat a sweet potato without all the sugar and marshmallows and use pure raw honey and cinnamon instead. However, as stated before the first step was controlling my portions.  I feel so much better about myself and refuse to go back to the old unhealthy me.”

Tamsyn weight loss

Letia lost 100 pounds

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Weight Loss Story of the Day: Letia lost 100 pounds.  She went from a size 18/20 to a size 9/10.  She took the time to change her eating habits, changed her portion sizes and exercised.  Here is what she shared about how she lost the weight:

Letia weight loss story

“Hi,my name is Letia Bowling. I lost a 100 pounds by changing my eating habits. It was hard at first, after battling with death in the family and losing a baby at 18 weeks pregnant, but I told myself “No excuses”.  In the past, it seemed like I would always put my weight loss goals on hold.  I would say I’ll do it next week or after my kids birthday is over or after Dec 31, etc.  Well, those dates went by and I was still was doing the same thing.  That is until the one day that I said today is the day, not tomorrow or next week but now :-D. I told myself that if I fall, I will get back up.  

I use to wear a size 18/20 in pants and a xxl shirt.  Now I’m in a 9/10 pants & a medium shirt!I drink 2 cups of lipton green tea with a slice of lemon & honey daily and eat less fried food. I used to eat a lot of red meats but they were too heavy on my stomach, so now I eat a lot of chicken and fish. When I do eat a burger or hot dog, instead of eating two I just add a lot of veggies on my burger/hot dog and that way I feel fuller.  I also have a picture on my fridge that says, “I will not go back.”. I changed my intake of sugar.  My God, have you notice how many calories are in a soda!  When I do have a soft drink, I drink sprite zero,etc. If i do have fried food, I eat small portions.  I look at the calories in any food I eat. It’s funny how I use to hate eating healthy to now all I want is something healthy. For exercise, I walk a least a mile, 4 days a week.  I’ve done Shaun T’s Hip Hop Abs workouts.

I also set realistic goals. For example, I said that if I lose 20 lbs and then I’ll keep doing what got me to that goal until I’ve meet my goal.  So far I have 50 friends who all are losing weight by following my example. I’m so glad I’ve lost weight because I was 276 pounds and now I’m 175 pounds.

My advice: I want everyone to know that if you fall you can get back up. Don’t stay down.  Also, stay away from diet pills because I’ve tried those in the past but I got a blood clot from them, so please stay away.  Also, I did lose weight in the past from diet pills but once I got off of them I was big all over again.  I lost weight naturally this time and I have kept it off going on 1year and a half.  Yayyyyyyyy me!”

Tanieka lost 80 pounds

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smtanieka

Weight Loss Success Story of the Day: Tanieka lost 80 pounds going from a size 24 to a size 8.  Here is what she shared about her weight loss journey:

“I started my weight loss journey a year ago and have lost 80 pounds. I started realizing that my weight was just going to keep going up if I don’t do something soon about it. I was a single mom with three kids slowly going down hill and takin care of everybody else but myself. I logged on to a weight loss site called My fitness pal and figured I would give it a try. I met friends along the way who gave me wonderful advice.

I workout 5 days a week, and eat around 1500 to 1600 calories a day. A lot of my meals consist of chicken, fish, turkey and veggie meats, along with lots of fruits and vegetables.  I don’t eat a lot of carbs, pasta or breads. I do have a cheat day during the week which keeps my cravings at ease when I want something not so healthy to eat. Weight loss is not a race, is a Journey.  Slow and steady will get you there, it will give you the willpower to keep at it.

P.S..This photo was a year ago at my brothers wedding. I was a size 24 and now I am a size 8.  The dress looks like a trash bag on me now..LOL!!!”

Tanieka weight loss

 

Fonda lost 62 pounds

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Weight Loss Success Story of the Day: Fonda lost 62 pounds.  Her daughter Jasmine sent in her weight loss journey to celebrate her mom’s victory.  I think it is awesome when family members send in the stories of their loved ones.

Jasmine before and after story

“Hello BWLW, my name is Jasmine and I’m a proud daughter of this wonderful woman pictured above, Fonda Sparkman. My mother started her journey in March 2013 & has lost a total of 62 pounds as of Jan 2014. I’ve watched this woman struggle up her apartment stairs and when getting out of cars to now  seeing her working out 7 days a week doing intense cardio and strength training. In the beginning she had considered weight loss surgery since she’s a diabetic and had some heart problems.  However, during the course of the prep stages for a possible surgery, she had lost so much weight on her own that the doctor didn’t even recommend her as a candidate. With a combination of Weight Watchers and exercise I’ve seen my mother transform. Some of her diabetic medicine has been reduced and her doctor has even referred her to a cardiologist with hopes of reducing her heart medication. She is a true inspiration for me to get my own health intact. I just wanted to share her story as a testament to the fact that with portion control, exercise and dedication, one’s health can truly be transformed!”

Fonda weight loss story