Black Weight Loss Success

The Official Blog of the Black Women Losing Weight Community. Tips, articles and weight loss resources for African American Women.

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Ajima Jackson

A Lia lost 58 pounds

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Today’s featured weight loss success story: A Lia lost 58 pounds going from 278 pounds to 220 pounds since September 2012.  Here is what she shared with us:

I never ever noticed any difference in the way I looked or felt because my friends and family love me regardless.  Inside and out. I was cool due to having just one set of mirrors throughout the house that show me from the neck up. It took just that one day to pay attention to a camera while I was entering the grocery store. I couldn’t believe it! As a matter of fact, I remember saying “Oh my gosh look at me!” over and over again. That day I promised myself I was gonna make a change. As of 9/13/12, I  began watching what I put into my body and walking whenever something is stressing me out.

I did a little research and stumbled upon the food pyramid and learned to watch my caloric intake. I drink plenty of water.  I switched up my cardio every other day.  I do three days of walking for thirty minutes and two days of running. What kept me motivated was me actually going out buying a full body mirror and taking a picture, posting that picture on my room door, refridge, and bathroom. I also watch YouTube videos on weight loss.   A young lady  who’s page is “divaslimdown” inspired me.  I said if she can do it I can. I kept my calorie intake at 1200 a day and left all sweets alone.   The only sweetener I would use was stevia. Tea, coffee and water were my only liquids. I drink eight glasses water a day. My snacks were fruits; apples and oranges.  My meals are portion controlled.   If it didn’t fit in the palm of my hand, it wasn’t going on my saucer.  I stayed away from oils and fat and I baked or grilled everything. I also incorporated a small salad “no meat added” with everything I ate.  At the end of November, I noticed results but didn’t weigh myself.  At the beginning of January, I stepped on the scale and wow.. I used to weigh 278 pounds and I was then down to 242 pounds. I’m now 220lbs (as of 4/11/13). I’m still on my journey, not just to look good but be healthy. I want to stay out of danger of a variety of  diseases I can prevent with diet and exercise. I will keep BWLW informed of my progress, changes and how I’m doing with my goals.

Alia weight loss story

How To Fit 30 Minutes of Exercise Into 24 Hours

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yoga black womenEveryone knows and talks about it, but how many really do it? That elusive 30 minutes of exercise every day, is possible by following a few simple suggestions. Carving a block of time out of a busy day to devote to exercise can seem daunting, but DOING this each day is key to getting fit.  For you Ladies who are able to focus entirely on yourself and your fitness for 30 minutes it can become an oasis in an otherwise hectic day.  There are some ideas:

Enlist a friend or co-worker to join in the quest for healthy living–  Choose someone that is slightly competitive so that both of you will be challenged. The buddy system makes us more accountable and less likely to skip out on the workout. This can take several forms. Meet at the park to walk together before work. Check-in and report your workouts to each other by quick text messages. Community centers and gyms offer many classes that are at least 30 minutes in duration, and are far less intimidating when attended with a friend. The buddy system can help keep us on track and motivated.

Track your progress with reminders and rewards – Smartphones now have apps that show workout reminders, calories burned, etc. A chart on the refrigerator will do the trick as well to remind you as you start your day and as you make food choices.  Make a chart by the week or month and give yourself a sticker or a check for every space filled. Use bright colors or fanciful stickers. Promise yourself treats at successful intervals. Maybe it’s a new shade of lipstick or a new pair of earrings for every 10 pounds lost. Stay away from food related rewards and keep the reward realistic so they can be win without wreaking havoc on the budget.

Pick an activity that you can stick with and enjoy – Jogging around a track or lifting weights are the most familiar and are what people automatically think of when they hear the word “exercise”. Expand your horizons.  There are many activities you can try that are great exercise and fun. There are adult athletic leagues for sports like kickball or basketball. Adult dance classes range from ballet to zumba. Mix it up and take a yoga class or try martial arts. Make a date to take the kids to the park and play tag or ride their bikes. Exercise takes many forms and is often hidden in play.

Schedule “your” time better –  For some people, this will mean getting up 30 minutes earlier every day. Others can fit it in on their lunch break. Make it a priority. Some find it helpful not to allow themselves to watch television or use the computer until they have completed their workout.

Have a contingency plan – For women especially, everyday life can get in the way of the best laid plans. Have a plan for these days. Learn a quick workout that can be done in front of the television, for example you can run up and down the stairs while a commercial break plays. Breaking your workout into 3 sessions of exercise for 10 minutes will still achieve your goal and the activity will keep your mind alert throughout the day.

Kitamu lost 67 pounds

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Let’s show some love to Kitamu on her 67 pound weight loss.  She has gone from 415  pounds to 348 pounds.  Her motivation was being diagnosed with Polycystic Ovary Syndrome (PCOS).  

“I’m 30 years old and I’ve lost a total of 67 pounds.  I started at 415 pounds and I’m currently at 348 pounds.  I hope to lose a total of 175-180 lbs total.  My motivation was after being diagnosed with Polycystic Ovary Syndrome. I learned that a lot of things I ate caused PCOS symptoms like pelvis pain, missing periods and skin issues. However, it’s when I learned that all this weight could make me infertile, I didn’t want that to happen! I’m not ready for children yet, but I do want to have them.

I started slowly cutting things out like ice cram and replacing them with healthier alternatives like frozen yogurt. Candy bars I cut out completely.  Fried foods and coffee I have limited as well.

My current workout routine is a 30 minute uphill walk 5 days a week and I add yoga when I can. I plan to start a new gym membership next month.

kitamu weight loss

 

Poll: What should BWLW’s May Challenge Be?

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May Challenge pollIt’s time for you to give us some feedback on what you think Black Women Losing Weight’s May Challenge Goals should be! Let us know your thoughts by participating in the poll below. This poll will close on April 27th and the May Challenge will be announced on April 28th. Please post any additional feedback in the comments box below.

Update 4/28:  The people have spoken!  May will be an Exercise Challenge month.  Details available now.

 

 

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Ciera lost 93 pounds

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Today’s featured weight loss success story: Zeta Phi Beta soror Ciera lost 93 pounds.  She has battled an eating disorder and Rheumatoid Arthritis and come out the other side with greater health and fitness.

“I’ve always struggled with weight in high school I battled eating disorders in order to stay on cheerleading and to remain smaller. I battled in college and surpassed the freshmen 15. Up until last year, I Yo Yo dieted. I finally took back my life joined a gym, got a trainer and took on a new lifestyle not a DIET. I was diagnosed with Rheumatoid Arthritis and told if I didn’t lose weight I could lose my ability to walk unassisted at the age of 30. I took my back my life and lost close to 100 lbs. I worked hard and didn’t give up even when I fell off. I went from a size 24 to a 13! I still work out and still dropping pounds I want to let women know they can do it !! It’s not about the Looks its about our health and longevity. I feel better at 30 then I did at 20!!!

I have lost 93lbs to date. I first started working out 30 mins a day everyday then went to an hour workout 6 days a week.   Then I changed to 2 hour workout 5 days a week. I had a trainer for 4 mos who motivated me to do intense cardio and strength training. During the winter months, I did Zumba classes and danced a lot which is my favorite hobby.   Dancing helped tone more then anything. Eating – I ate small meals through out the day for example
Breakfast – a protein shake and granola
Am snack – peanut butter granola bar
Lunch – small chicken salad with fat free dressing NO croutons
Pm snack – a slice of cheese usually I would get Kraft block of cheddar cheese
Dinner Fish And some sort of green veggie no bread and I only ate brown rice once a week
Dessert – sugar free pudding

I still adhere to this each week but have found many new recipes.  I don’t eat pork and beef, however I will eat a slice of bacon here and there. My system can’t handle a steak, I noticed after 6 months beef free.  I drink iced coffee but use Splenda and low fat creamer. It’s better to make my own rather then purchase from Starbucks because it can be loaded with unseen sugar.”

Ciera weight lossUpdate 7/5 : Zeta Soror Ciera was featured in April ( www.blackweightlosssuccess.com/ciera-lost-93-pounds ) and she sent us an update: “I want to say thank you to your members and my Sorors within your group! I shared my story back in April and I have stayed focused and have lost an additional 25 pounds, Bringing my weight loss to 118 lbs in over a year ! I have just started my own Curvy Diva Bootcamp to help women tone and feel better about our curves!!! And thank you for all you do!!”

 

Sherese and Petra lost the weight together

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Check out this great story of 2 friends losing weight together.  Sherese and Petra partnered for greater fitness and health.  Petra wrote to tell us about their journey.  We featured her weight loss story back in March.

“I wanted to submit this timeline photo of me and my accountability partner Sherese. Too often, women want to drop the pounds fast and don’t focus on HEALTH, WELLNESS and FITNESS. Sherese & I were both 200 lbs our heaviest EVER! We decided that we would get back to how we were when we first met one another in 2004. Today we look BETTER.

1. We started on a 30 nutrition plan which included incorporating 

  • protein shakes
  • green tea extract/ginseng infused water
  • herbal teas (no juice or sodas)
  • multivitamins & supplements
  • probiotics & digestive enzymes
  • We cut out inflammatory foods (soy, dairy, peanuts, gluten, refined sugars

2. We started out doing 12-20 minute dance exercise on ON DEMAND,  then gradually increased to 30-50 minute

3. I joined a gym (5 months in).  Sherese created a home gym with couple dumbells, elastic bands & ankle weights.

4. We held each other accountable by:

  • checking in with each other
  • sending each other our workout plan for the week
  • sharing what did for our workouts and keeping each other accountable
  • sharing meal options/recipes
  • shopping together
  • doing health/wellness/fitness vision boards and photo shopping our heads onto the bodies we desired

5. Doing a 7 day detox cleanse every 3 months or as needed”

friends' lose weight together

Recipe: Pesto Shrimp and Snow Peas with Quinoa and Whole Grain Brown Rice

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My fiance can really cook and I’m a very, very picky eater.  That can drive him crazy at times, I’m sure.  I made Pesto Shrimp and Snow Peas with Quinoa and Whole Grain Brown Rice for him a few months after we joined households and he loved it.  Now he makes this recipe for me all the time and it’s pure love.  The dish is light yet savory.  Full of protein and fiber as well.

shrimp quinoa brown rice recipe

INGREDIENTS

1 bag of Seeds Of Change Uyuni Quinoa & Whole Grain Brown Rice, 8.5 oz
1 1/3 cup water
1 tbls. olive oil
2 cloves garlic, minced
1 lb large peeled shrimp
3 cups snow peas (about 8 ounces)
1/4 cup prepared basil pesto
2 tbls. lemon juice

DIRECTIONS

1) The Quinoa and Brown Rice comes in a microwavable bag so that’s easy.  Prepare as instructed in bag.  Put to the side to cool down a bit before opening.

2)  Heat oil in large nonstick frying pan over medium-high heat while quinoa cooks.

3) Add garlic to the pan and cook, stirring, for 30 seconds.

4) Add shrimp and cook, stirring often, until just pink, about 3 minutes.

5) Stir in snow peas and cook, stirring, 2 minutes longer.

6) Add pesto and lemon juice and cook until warmed and shrimp is done, about 1 minute from now.

7) As long as your shrimp is fully cooked you are now ready to pour the mixture in the pan over some quinoa and rice.  Each serving is about a cup of quinoa and rice and a cup of the pesto sautéed  mixture, but it’s up to you and your taste.

Sunshine Joi lost 102 pounds

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Today’s featured weight loss success story: Video Blogger Sunshine Joi lost 102 pounds.

“102 pounds down and still losing!  ONE DAY AT A TIME, ONE POUND AT A TIME!  I first started drinking more water, and cutting out sugary drinks like juice and soda. Then I added healthier alternatives to my meals slowly.  Salad for french fries, turkey instead of beef or pork, and finally became a pesco-vegetarian October of last year. When it came to exercise, I approached it slowly as well. 10 minute walks lead to a membership at Curves gym.  Once my membership ended, I grew on to home workout systems, starting with The Walk Away the Pounds Series, 30 day Shred, and have done 1.5 rounds of P90x. I am currently doing the Couch to 5k running program, and video blogging my journey . I have changed my life slowly, one day at a time, and will continue to lose one pound at a time until I hit my goal weight. I believe a lifestyle change, is what I have gained, and it has far surpassed my weight loss dreams.”

sunshine's weight loss story

TP lost 85 pounds with weight loss surgery

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Let’s show some love to TP who lost 85 pounds with weight loss surgery.  She was dealing with a number of serious health issues and decided that surgery was the best option.

“I lost 85 pounds lost after gastric bypass surgery….and counting!!! In 2010 made a very hard decision to lose weight. It was hard for me because I held on to my weight for private reasons and it was a source of comfort and part of my identitiy for many years. After some soul searching, it was through that process that I realized I was hurting myself holding on to my weight and I made the decision to let my weight go.

The weight was destroying me and killing me slowly. I suffered from high blood pressure, sleep apnea and it was beginning to become painful to walk. I was killing myself.  With God on my side, in 2010 I had lap band surgery and lost 30 pounds.  However, due to the band causing severe acid reflux, I had it removed and went with gastric bypass in December 2011.  I had to completely change my eating habits. Right after surgery, I was on liquids for almost two months. I slowly progressed to eating solid foods again. Throughout that process I exercised 3 times a week on my elliptical. Some days, I was only able to do 5 minutes.  I had to build up my strength to go longer and harder. Eventually, I began Shaun T’s Hip Hop Abs and I am currently getting my feet wet with his Insanity DVD’s (but they are really tough).

gastric bypass weight surgery

Foods that I was able to eat before surgery I cannot eat now, for instance spaghetti noodles, tuna fish…certain breads and certain meats. What this surgery has been able to do for me is force me to control my portion size. I eat small amounts and my body does not crave carbs and sugar. Sugary drinks I cannot have.  Ice cream I cannot have, but I can tolerate certain chocolate chips cookies, (which I do indulge in on certain occasions, lol) I must admit, lol. What is a staple in my house is the protein shake. My body craves them now so I make sure I have plenty available. I take vitamins, a gummy multivitamin, b12, Vitamin d, Iron, and Calcium with D3.

It has been a very long journey for me and anybody that says having surgery is the easy way out should reconsider.  I am here to tell you that nothing is easy about losing weight with surgery. I have to be very careful and watch what I eat, especially when out in public because I never know when my pouch will reject something I have ate. It does that on occasion.  It has a mind of its own!! LOL
I have changed my whole life, I now have carrots, and raw veggies in my fridge instead of chips cookies and icecream. I have yogurts fresh fruits water and I have decided to work out and put myself first. There are some days where I get into a “funk” and I don’t work out and I don’t eat healthy, but I have learned to embrace those days.  I let them happen and then get back up and start all over the next day. I took me a very long time to make this change and it will take a very long process to maintain my new life and their changes.

December 2013 will make 2 years since my surgery and I am hoping to be at 200 pounds. When I started i was 325-327 pounds and I am currently 240 pounds.   I thank God for giving me the strength and courage to let go of my fears and get healthy!! Thank you for letting me share my story, keep pushing and keep the faith!!!”

Are Artificial Sweeteners Really Bad For You?

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sugarFor many people, the journey to a healthier way of life often includes dropping a few, or quite a few, pounds. Foods marketed as “diet” or “sugar free” seems like a logical starting point. Look at a can of soda, for instance. Drinking a 12oz. can of diet soda instead of a regular one can save 140-200 calories in a single serving. But is adding artificial sweeteners really the right road to take when on the journey to master healthy eating habits?

Artificial sweeteners are many times sweeter than sugar or naturally occurring sugars in foods. This resets the body’s standards for sweet tastes. The bar has been raised, so to speak. The receptors eventually dull to the sweetness that occur in nature, such as fruits, and the subtle sweetness in vegetables. Fresh, wholesome foods, carrots, sweet peas, and sugar beets might taste bland and possibly bitter to a person accustomed to the overpowering sweetness found in “diet” foods. Ironically, the person who consumes “diet” food, labeled as low calorie, starts to crave sweeter and sweeter foods when hungry, instead of the fiber rich fruits and vegetables that would keep them satisfied longer and at for far fewer calories. One can try this at home easily. Discontinue use of artificial sweeteners for one month. If you need something sweet, use real sugar or better yet a little real maple syrup, molasses or honey. Use the smallest amount possible and notice over the month how your tastes seem to change. It is amazing how an ice cold, juicy apple can taste.

If one has been used to consuming artificial sweeteners in many different forms, they might find it surprisingly difficult to discontinue this practice. Aspartame, in particular has been linked to addictive tendencies, especially in sodas. People report headaches and nausea for weeks after abruptly stopping the consumption of products containing these additives. Diet soda drinkers have an even more difficult transition as many parts of their day included a can of fizzy, usually caffeinated beverage. To the naysayers who claim since these substances are FDA approved so “they must be safe”, why do the effects of halting their use, sometimes bring on the same type of symptoms, albeit milder, as someone going through detox?

Besides potential negative neurological effects, artificial sweeteners have been shown in studies to have links to increased rates of bladder cancer. There are many studies that cite skin rashes, migraines, stomach upset and painful joints as side effects from some types of sweeteners. Liver and kidney toxity rates show an increase in people who consume regular amounts of these types of products. There are many claims that the artificial sugar actually increases appetite and causes an increase in blood sugar.

Many studies are contradictory and it is difficult to know which is to be believed. Each person has to be responsible stewards of their body and make choices that enhance his or her life. The question you have to ask: is substituting chemicals for natural foods really the healthy choice?