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Erica lost 32 pounds

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Today’s weight loss success story: Erica lost 32 pounds with hard work and the help of her supportive, fitness minded boyfriend.

Erica lost 32 pounds

Erica gave us all details of her weight loss journey:

“The early part of 2012, I started out at 175 wearing size 13, large, and extra large and it seems that the number was going to keep inching higher if I did not make a change. My boyfriend, who is heavily into fitness: running, lifting, extreme calisthenics, eating healthily and losing weight in the right way, got me started on my journey on June 3, 2012. I discovered how important (and critical) it was to have strong support from loved ones and he was with me every step of the way. He has got to be the most patient man on earth because I kept hounding him with question after question!

Here’s a brief synopsis of what I have done over the last 7 months:

June 3: Took before pics
June 4: Started the Insanity program and wanted to quit the same day but I kept going
August 30: Finally finished Insanity after two knee injuries from a pinched nerve
August 31: Received my core-cardio liptical trainer and started working out on that
September 10: Started P90x and was still using my elliptical
October 20: Stopped doing P90x (too slow, too corny, and some of the moves was seriously aggravating my knee issues, like the Legs & Back set)…kept working out on the elliptical and doing other stuff like squats, jumping jacks, speed walking (all of this while wearing a 10-20# vest)
Novemberish: Added running to the mix while wearing a full sauna suit and also started lifting using my free weights with a dedicated program (I have a 250# weight bench set with olympic bar at home but I’m not interested in using it at this time…not part of the game plan just yet)
November 23: Had to stop running for a few weeks due to right knee pain but kept up with the elliptical
December 5: Threw in an extreme, high intensity calisthenics program that incorporates heavy jump roping 5 days a week – Chiseled in 30
January 16: Finished the CI30 program
January 26: Started back running….hit 2.16 miles my first day back.

In addition to the exercising, I had to do a complete overhaul on my nutrition. As of June 3, I went cold turkey on a lot of my fav foods and drinks: soda, specialty coffees/pastries from Starbucks, white bread, white rice, table sugar, canned veggies, packaged meals, frozen meals, pizza, all fast food, sweets/candies, chips, cookies, etc. I replaced all of that with fresh fruits and veggies (the fresh fruit I keep on the counter for grab and go), home-cooked meals, at least 60oz of water every single day (never leaves my side), brown rice, fresh spinach, egg white omelettes, fresh fish (salmon and tuna steak), limited 97/3 ground beef, limited chicken, no steak or pork. I pretty much stick to 90% salmon and 10% chicken.

In addition to all that I have learned from my boyfriend, I started researching not only what he’s told me but to learn other things for my own understanding. It’s important to understand how everything fits together so that I am able to help someone else. For instance, there are a lot of people who don’t understand what their TDEE is(amount calories your body burns in a 24 hour period) or what it even means. They don’t understand how certain vitamins and minerals feed off of each other to aid in weight loss, so if they’re lacking in one, it could hinder their progress. There is so much to know and understand!

weight loss erica

The results of my hard work, DISCIPLINE, dedication, and purpose: total of 17 inches lost from hips, thighs, chest (not bust), and waist; total of 17% body fat lost (from 42% to 25%), and a loss of 32 pounds (just 8 pounds to go!).

My boyfriend, Bishop, took me on a very special cruise from Dec 13-17 to celebrate all that I have accomplished. As of December 12, I had lost 30 pounds. Since then, I’ve lost 2 more (it’s an up and down battle but the trend line goes down). What’s most important is how my clothes fit, how I feel, and how much I have progressed in my workouts. I went from the girl who couldn’t do a single push up to the girl who did the girly push ups to the girl who could knock out 15 in one shot. I went from the girl who could barely kick out 10 burpees to the girl who could jump rope for a minute, do 20 burpees, jump rope for a minute, do 20 burpees, jump rope one more time for a minute. That’s what being FIT really means to me.

My hope is that my story and all of the ups and downs will inspire someone else to not give up…to know that there is a light at the end of the tunnel and to keep going, to keep pushing.

Day 1 – Recipe Resources for the February Challenge

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It is Day one of our February Challenge – The Clean Eating / Food Diary Challenge!  Our 3 main GOALS: eating clean, february goalskeeping a food diary for 3 weeks (Feb 4 – 24) and exercising 5 days a week (45 minutes minimum).  If we are consistent, we will develop habits that will become permanent lifestyle changes.  That is the Key.  If you are like me, you are not interested in losing weight just to see it come back in a month or two.  Releasing the weight for good is our ultimate goal.
Recipe Resources: I want to share with you a list of free resources for eating clean.  I’ve been gathering this information so that I have plenty of recipes to choose from during the challenge.  One of the main goals of eating this way is to avoid highly processed food/junk food and replace it with healthy food. You want to use recipes and meal planning so that you are prepared make the switch.  Take some time to do your research and find new things to eat so that you have tasty options.
Reminder: Monday Night Chat 
Don’t forget to join us tonight from 8-9 pm Eastern for our weekly weight loss support chat.  We will discuss clean eating and our February goals.  Login at 8pm.

Shawn lost 30 pounds

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Today’s featured weight loss success story: Shawn lost 30 pounds with Curves.

shawn weight loss

She said, “I lost 30 lbs on Curves! I increased my water intake, exercised 3-4 days/week (treadmill at home 1-2x/week) and did the Curves Complete Diet Plan. It has on-line support and meal plan assistance.  I’m still working on it! 20-30 more pounds to go! I went from size 18 to 14!  I actually wasn’t eating enough and was in “starvation mode.” My metabolism had shut completely DOWN! I went from 216 to 186.”

January 2013 Green Smoothie Challenge

Hey Ladies! It’s time for Black Women Losing Weight’s January Challenge for 2013! It’s a new year and a time when many of us are planning our weight loss and wellness goals for the next 365 days. I want you to start off with something that we’ve done before, something that has worked for so many BWLW members.  That is GREEN SMOOTHIES!  In September, we did a smoothie challenge and lots of ladies got great results.  I posted a ton of recipes and you will be able to use many of them during this challenge because they are green!

What are green smoothies? ! A green smoothie is a smoothie that has fresh leafy greens in it, such as collard greens, kale, swiss chard or spinach. This is in addition to the most common smoothie ingredient: fruit of all kinds!  You can also use various vegetables, fresh green herbs, nut milks, protein powder, yogurt, raw nuts, seeds (chia, flax), and more!

OUR GOAL FOR JANUARY:  We will be using green smoothies for meal replacement.  You will drink a green smoothie that is at least 24 oz twice per day to replace two regular meals.  The goal is for you to be as full as you would be with your regular meals so you will likely drink more than the minimum 24 oz.  Drink as much as you like.  

What should you do for your other meals?  You are NOT just having 2 smoothies per day.  That would not be enough food.  You will likely have a total of 3 meals per day.  Eat as healthy and as fresh as possible.  If you load up on processed food and junk food, you won’t see the weight loss results that you’re looking for.  You will likely eat 1 more meal per day for a total of 3.  You may also want to have a healthy snack 2 times per day.  It all depends on your overall eating and calorie goals.

To give you all of the info you need to be successful I’ve written a new ebook to serve as your guide.  I’m so excited!  I worked hard to bring this guide to you for the new year so that you can start 2013 off with a bang and kick start your weight loss efforts.  I’ve personally bought a lot of smoothie books over the years and I can tell you that this book is packed with not only 80 great recipes, but tons of information on how green smoothies can boost your health and wellness and well as your weight loss efforts.  Click here for more information on what you’ll learn in this book.

Green Smoothies Book

Drink Green Smoothies: A Beginners Guide and 80 Great Recipes for Health and Weight Release

By Black Women Losing Weight Founder, Ebony “Ajima” Jackson

Get my new ebook today for just $7.99.

Get yours today!  Download the PDF and read it on your computer (on on your iPhone with the Adobe Reader app).

Buy Now

I will also be posting a new green smoothie recipe each day so that you have a lot of options to try. I offer 80 recipes in my book 40 basic recipes and 40 more advanced recipes with more ingredients.  I will post as much info as I can to help you be successful.

Exercise Challenge:  Your goal for January will be to engage in some type of movement or exercise for at least 1 hour per day for 3-4 days per week at a minimum.  Many of you are doing far more than this so I suggest you step up your game intensity wise or time wise (extra 15-30 min of exercise).  If you haven’t been exercising, the beginning of the new year is an awesome time to start.  Play outside with your kids, walk the dog, use a workout dvd, or dance around your house.  Get that body moving!

STAY ACCOUNTABLE EACH WEEK – As always, we will check in each weekend in January on our online community and on Facebook to tell the BWLW sisterhood how we are doing and to get support.  You will visit blackwomenlosingweight.com to check in via your blog there or as a status message from your profile.  You can also post to our Facebook wall.

Green Smoothie Tips:

Tools: You will need a blender for this challenge.  There is no need to get a new blender if you have a working one.  If you want to invest in a good blender, I personally like NutriBullet or Vitamix.  Both will really grinds down the greens and heavy ingredients you’re using in your green smoothies.  If you are looking for a good cheap blender, go with those that do a good job with ice.  Also, do some research online before purchasing a blender if you have questions about your potential purchase.  I cover blenders more in depth in my book.

Try going GREEN: Green smoothies are powerhouses of nutrients and enzymes. The key ingredient that makes these smoothies so powerful: leafy greens!  Leafy greens in our smoothies give us:

  • lots of chlorophyll. This helps to purify our blood, enhance our immune system, reduce inflammation, improve circulation, and rejuvenate the body.
  • lots of fiber, which helps improve digestion & keep you regular. Being regular is KEY to detoxing the body.  Fiber also helps the liver, kidneys, and gallbladder.

Note: If you have diabetes or blood sugar issues, this may not be the challenge for you.  If you are on a low carb diet, you may not be able to work 2 fruit smoothies into your daily food goals in terms of carb load.  In either case, I suggest you try low GI fruits – green apples, blueberries, strawberries, blackberries, raspberries, tomatoes, or cucumbers. Closely monitor your blood sugar as you would with any diet changes and consult your doctor if you have health issues that would make this Challenge dangerous for you.

Questions:

  • Do I have to buy the book above to participate in the challenge?  No.  There is a lot of information out there on green smoothies.  I’ve just created an all in one guide and done the research for you.
  • Can I use protein powder?  – Yes, but you need to know what is in it, how many calories it has and how much nutrition you are getting.  There are some great plant-based powders out there that you could consider.  Utimately, you won’t need them because greens have a lot of protein.  Also, most of the recipes I recommend will not have protein powder in them.
  • What if I’m on a plan where I’m eating 5-6 small meals per day?  – You can still substitute meals for smoothies.  However, you have to know how much food/nutrition you are replacing.  For example:  You want to determine if 2 of your small meals could equal 1 smoothie in terms of calories, fiber, vitamins, etc.  You will need to do some research to determine what will work with your current plan.
  • Instead of water can you use 100% fruit juice or soy milk? – I suggest that you use filtered or purified water in your smoothies. Bottled juice, even 100% pure is lacking in enzymes and can be very high in fruit sugar.  Many times it also has preservatives added.  Also most commercial juice lacks fiber, causing the body to absorb it quickly.  This can create unwanted blood sugar spikes.  Nut milks like soy milk can be used.  Look for ones that are unsweetened.
  • What detox symptoms should I expect? – While participating in the challenge some of you may experience a cleansing reaction.  This will be more common if most of your diet is vegetarian or vegan, but when ever you dramatically clean up your diet…detox can happen.  When you introduce large amounts of high quality, living food into your diet, your body may  take the opportunity to “clean house” by dumping accumulated toxins into your bloodstream. This can cause flu like symptoms, headaches, fevers, runny nose, rashes, nausea etc. Don’t be put off by this.  Your body is cleaning house and fat is on that list as well.  These detox symptoms may last 1-3 days.  The best thing to do is to drink a lot of pure water and get extra rest. Also, you may constipation or have loose stools as part of detox symptoms.

Tiffany lost 125 pounds

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Today’s featured weight loss story: Tiffany lost 125 pounds by working out with a friend.

Here is what she said about her weight loss:

“I wasn’t always overweight, but by the time I turned 21, my weight was out of control. When I turned 40 in March of 2010, aches and pains kicked in immediately! I knew I had to do something! Later that year in July, I began my umpteenth attempt at weight loss after being on vacation with a friend who, get this, HAD to workout! I thought she was nuts working out on vacation, but went around the Jackie Onassis Reservoir in NYC with her anyway. I haven’t looked back since. I’m down from 284 to 159 in 2 1/2 years. My goal weight is between 145-150. I love this site. It’s very inspirational!”

Update 12/17/12 – More from Tiffany

“Thank you so much! I am truly touched by the response. Thank you for taking the time to encourage and congratulate me. For those who asked how I do it. Eating had always been the difficult part for me, so I started out working out. I did TONS of cardio. Elliptical, treadmill, Zumba, and other cardio classes at a fancy gym that was so expensive…I was forced to go. I lived there. Staying hours at a time. But I didn’t majorly change my diet. I went to a trainer every 3 months or so who said cut the eating and the excessive cardio. I slowly started making changes in my eating preparing 5 meals a day so I am never hungry. Lots of protein and veggies with less carbs. For example: Oatmeal and egg whites with veggies for breakfast. Banana or protein shake for snack. Chicken salad and apple slices for lunch. Half a protein bar for second snack. Salmon and veggies for dinner. Protein shake before bed (with almond milk). I still struggle with keeping a clean diet and that is why it is taking me as long as it has. Sometimes I lose 8 pounds in a week. Then nothing for 6 weeks. Other times it’s been a pound a week. I weighed myself daily. I took a ton of supplements for a while recommended by a trainer, but it was like 11 pills and got too be too much and too expensive. I trained for a 5k and have completed several know in a year’s time including a 10k. So now I run 2 or 3 times a week. I did yoga too. Iyengar, then Bikram then just heated Core Power Yoga. Great for recovering from all the cardio plus, the heat helps you shed. I got stronger and added weights alternating 2 and 3 times per week. I do interval training on a treadmill twice per week for 30 minutes. run 30 second, abs 30 seconds, rest 30 seconds and repeat. Back to food, I do no carb Monday when I remember, I juice every now and then, cleanse every now and then. Drink herbal Chinese dieter’s tea every now and then. I constantly try and switch it up taking bootcamp and crossfit style classes. I spend a lot of time and money on this. I used my fitness pal, stopped eating red meat last 5 months, only drink straight vodka when I drink to avoid all the sugary calories, bread goes straight to my belly to bloat it, so I try to avoid it. I workout 6 days per week 2 or 3 hours each time. My favorite class on the planet is called Drenched at BODY THEORY in North Hollywood. If you live in the Los Angeles, it’s a MUST. I have extra skin from the weight loss and I plan on getting removed once I reach my goal weight. I’ve already seen a doctor. If I had of loss the weight faster or didn’t incorporate weights, the hanging skin could have been much worse. It is half as bad as it could be if I didn’t lift weights, so…LIFT!!!. My inspiration comes from doing it, not the other way around. No matter how tired or lazy I feel, I would feel 10 times worse of I didn’t workout. It’s just a part of me now. Putting in the crucial rest days are even guilty days, but I know they are necessary for the real change to happen in my body. My plan is to get into fitness career wise once I achieve a look I can sell. So don’t give up and get started if you haven’t. Don’t wait until the new year, new week or new day…. It’s the next bite. I am happier, think better, sleep better(most nights), and feel better. Depending on where you start, it doesn’t have to take you 2.5 years to do it. Diet is 80%, so get that in order and you will be well on your way. My biggest set back has been being stricter about my workout than my diet. My best move has been weight lifting 3 days per week, running and keeping bread out of my diet. If I can help any of you in anyway, please feel free to inbox me or message me here if you can’t get through. I would love to be of help.”

Nicole lost 58 pounds

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Today’s featured weight loss success story: Nicole lost 58 pounds with Weight Watchers and Black Girls Run.

Here is what she had to say about her weight loss:

“I’ve lost 58lbs. I’m all about lifestyle change. With a healthy diet (joined Weight Watchers) and exercise (joined Black Girls Run) I’ve been able to lose weight, inches, and maintain a healthy life. I have a long way to go to reach my goal, but I’m consistently pushing towards the mark and I know the end is in sight. With God, discipline, accountability, and a phenomenal support system, I have been able to break the changes of weight bondage.

I joined Weight watchers in January 2011 and they really help me to get my eating under control. I was amazed at how I thought I was eating healthy to find out I was eating 2-3 days worth of points in 1 day. No wonder I couldn’t lose weight. I became accountable for my eating by tracking my meals daily. I had to start planning my meals to stay successful. I now eat 6 times a day; breakfast, snack, lunch, snack, dinner, snack. I also drink 1/2 my body weight in water. I eat more fruits and vegetables than I’ve ever eaten before. I cook my meals vs going out to eat like I use to. It’s been a total lifestyle change. I eat everything most ppl eat, the difference is portion control and I track everything. This helps me to see what’s working and what’s not. I only do sweets one day a week because I learned my body absorbs sugar and even though I can plan for them I’d rather have a piece of fruit instead. I exercise 5-6 days a week. 3 of those days I jog. I just started jogging May 2012. I did the couch to 5k program with BGR. my journey has been since 2008. I would lose weight and put it back on. But 2011 until now is where I found my breakthrough because of the combination of prayer, healthy diet, and exercise. I’ve learned that eating piece is so important. I went from a size 18 to a size 8 dress and size 10 in pants. I owe it to God. I decided to live and these platforms assisted me in reaching goals.”

Carmen lost 80 pounds

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Today’s featured weight loss story:  Carmen lost 80 pounds with the help of a personal trainer.

carmen weight loss

Here’s what she had to say…
“My story…..Just as I began to pray to God about my weight, He sent an angel by the name of Terry Starks, professional trainer/nutritionist/natural body builder and God fearing….WOW…What did I have to lose? Everything was done through facebook at a cost that I couldn’t believe. I actually thought it was too good to be true. The first five weeks I lost 25 pounds. I was completely sold after that. I have lost a total of 80 pounds by using his meal plans and excercising. I feel great physically, mentally and spiritually! I’m so grateful to God for giving me the strength to do it, and for my friend telling me about him. My goal is to lose about 60 more pounds. I know that I can do it if I STAY FOCUSED (his favorite words)! This is a lifestyle change, not a diet. I wish everyone much success!

October Challenge – Meatless, Clean Eating, 5 hours of Exercise

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Hey Ladies!!! It’s time for our October Challenge.  We will begin on OCT 1, 2012 with 3 goals – Meatless, Clean Eating, 5 hours of exercise each WEEK.

I hope you consider all of the goals, but ultimately it’s up to you what you chose to do.  If you only want to do 2 out of the 3 for example, that’s fine.  If you want to eat fish, that works too.  The goal of our monthly challenges is that Black Women Losing Weight members try new positive habits that can enhance their weight loss efforts.  You are committing to these lifestyle changes for a whole month!

Determination is KEY!!  I will post resources and links daily on our Facebook page, online community, and here on the blog to help you stay on track.


What do I have to do to participate?

  1. Decide what parts of the Challenge you want to commit to. – Meatless Eating, Clean Eating, 5 hours of Exercise EACH Week.
  2. Each Saturday you will check-in and give a status of how the week has gone within our online community, www.blackwomenlosingweight.com.  You can do this as a blog post or status message on your profile page.  You can also post to our Facebook page to let your BWLW sisters know how the Challenge is going for you.  This is how keep each other accountable and encouraged.  You will also be able to discuss the challenge every monday night during our LIVE weight loss support chats.

October Challenge Goals – This is what you are committing to!

  • We are going MEATLESS for 31 days – That means no fish, no chicken, no pork, no beef, no bison…no flesh foods.  If it has a mom, we aren’t eating it.  In essence we are going vegetarian for 31 days.  You will need to consider how you can cook more and plan your meals.  I will provide a number of resources for you daily via Facebook and here on our blog.I suggest that you take a B12 supplement or B-Complex supplement at least 3 times per week while going meatless.   Most multivitamins have B12 in them as well.If you are wanting to continue our September Smoothie Challenge for another month, please do so as part of the meatless goal.  Oh, Eggs are optional.  It’s up to you.
  • We are committing to CLEAN EATING for 31 days –  What is clean eating?   When you eat clean you will be eating unprocessed, whole foods that are cooked in ways that don’t add a lot of extra chemicals and toxins.  We are talking  fruits, vegetables, tofu, soy, whole grains, lots of water, healthy dairy, fresh juice, and lean meats.We will be working to avoid fried food, white flour, artificial ingredients, soda, commercial juice and sugary drinks, processed sugar (white sugar, corn syrup), foods with preservatives and extra chemicals, saturated fat, and trans fat.
  • We are committing to WORKING OUT FOR 5 HOURS EACH WEEK – You can work out at home with DVDs.  You can work out in the gym.  You can walk at work or in your neighborhood.  It’s up to you.  Running, yoga, weight lifting, walking, jumping rope, pilates, spin class, zumba…the choices abound.  The goal is that you commit to 5 hours of exercise each week.

Challenge Resources – Here are a few links to get you started.

Meatless

Clean Eating:

Exercise: Free Workout Videos Online