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before and after

Update: Makieba lost even more weight

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Makieba wrote in to share that she’s lost 8 more pounds since we featured her story back in December 2013.  She’s lost a total of 50 pounds. I love it when ladies write in to let us know that they have maintained their weight loss and are still going strong.

“Hi, Its Makieba Brown.  I just wanted to send an updated photo of myself and let you know about my progress.  I lost another 8 pounds and I’m now down to 165 pounds. I’ve learned that weight loss takes a lot of mental work that can absorb your life but for the better.  You have to learn to make better choices and still enjoy the foods you love. In the last post (featured story) I didn’t mention I joined Weight Watchers. I’ve been on the program for a year now and I am a firm believer that It works.  The Weight Watchers program allows you to look at food differently. However, as I stated in my previous post, I still go to the gym at least 4 times a week and love it.  I also follow the program, count points and easy lots of fruits, vegetables.  I also found that eating small portions is key.”

Read the original post on her story to find out more about how she lost the weight.

Makieba weight loss

Makieba before and after

Dionne lost 35 pounds

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Let’s show some BWLW love to Dionne. She lost 35 pounds in 3 months and is sharing the details of how she did it.  She has fallen in love with Crossfit and learned what eating habits work for her.

Dionne weight loss story

What was your motivation?

My children and my partner are my main motivation. I want to live an active and healthy lifestyle and be an example to them.

How did you change your eating habits?
I listened to my body. When I put junk in it, my body responded to it negatively. Now, I juice and the only meat I eat is fish.  I cut out soda, candy and anything else with high processed sugar.  I also only eat fruits to make sure I am receiving healthy sugars. I drink quite a lot of water as well.

What did your workout routines look like?
I am in love with CrossFit. This is a typical workout day for me:
Tabata Warm-up:
Row
Bar Hang
Med Ball Cleans

then for reps:

6min AMRAP (As Many Reps as Possible)
4 Push Press 135/95
6 Burpee Pull-ups

2min Rest

6min AMRAP
4 Push Jerk 135/95
6 Burpee Pull-ups

What was your starting weight? – 285 pounds

What is your current weight? – 250 pounds

How long did your transformation take?
I would say about 3 months. I started my journey in December 2013 but just really started to get serious in February when I began CrossFit.

What advice to you have for others who want to lose weight? – Never give up. Even if you have to start over again.

Instagram: @Lightbringerlibra

Reva lost 77 pounds

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Weight Loss Story of the Day: Reva lost 77 pounds and went from a size 20 to a size 8.  She changed her eating habits, embraced going vegan and exercises regularly.  She shared a lot of detail about her journey with us.  Check out what she had to say below.

Reva before and after

What was your motivation?
My motivation was actually when I moved back home (to the Bahamas) from college in 2011 and stepped on the scale. I was at 250 pounds!!! I knew I needed to do something about it.

How did you change your eating habits?
I started slow by cutting out beef and pork. I then started swapping all the processed carbohydrates for more whole grains and incorporating more greens into my diet. I allowed myself one cheat meal a week and I cut out alcohol for a year. I also used to count calories and macros, but I realized that I began feeling like a robot so I stopped. I have a good idea of what my body responds to and how to eat healthy so I still have been seeing results. I am also a “weekday vegan” so I eat like a vegan on the weekdays as the name suggest. I did this to assist me in the transition of becoming a complete vegan.

What did your workout routines look like?
When I first started I worked out at home for about 6 months then I got a trainer. I lost about 65 lbs working out at home and my regimen consisted of a rotation of Jillian Michaels’ DVDs, Insanity DVDs, and I walking twice per week. I currently train myself and my training now is different from my usual as I am currently studying for my CPA exam (I have two more sections left).  Presently, I only workout 4 days per week for about 1.5-2hrs . I weight train 3 days per week and I do cardio 2 days per week one of which is a long run (3 miles or more).

What was your starting weight? What is your current weight?
My starting weight was 250 pounds and last time I weighed in was 173 pounds (from a size 20 to an 8).

How long did your transformation take?
It took me about 1 year to get to a size 10 then after that I had two plateaus.  I was able to get into a size 8 about 5/6 months after.  I gained some weight after my wedding (Dec. 2013) and I am working to getting back to my lowest weight which was 163 pounds.

What advice to you have for others who want to lose weight?
My advice would be to just stick to it. Many people don’t realize how much of an emotional and physical process weight loss is. There will be times when you will be frustrated, sad, happy, and you may even shed a few tears but KEEP PUSHING. No matter how long it takes, once you are honest with what you are eating and how you are exercising the results will come!

You can see photos of her progress on Instagram: @_mrssonic

Reva weight loss

Donesha’s Story Featured in Women’s Health Magazine

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Update 2016 – 100 pounds gone!

Let’s get ready to DO WORK this week bc nothing is going to WORK but WORK!!! I am still in awe with what God has allowed me to do with my body from the inside/out! ?? Looking as good as I wanted to look on the left on the outside but slowly killing myself on the inside! I had to learn to get over what it LOOKED like & start taking care of myself from the inside/out! I didn’t commit to this lifestyle right away & actually was on a yoyo gaining & losing the same 10lbs. My trainer wanted it for me but I didn’t want it bad enough for myself! You have to want this change to take place & be willing to lose it ALL so that you can gain so much more!!! I am 5’3 & have been over 230lbs & nothing but WORK has placed me where I am today! When I changed my mindset there wasn’t anything that could stop me. I started feeling better, I became a better TT, a better educator & a better person! I am on an assignment by God to help as many people get their health on track & I am not the # of people that follow me bc all that matters is that I inspire someone to get it right while they have a chance. If you ever meet me you will know that I’m just a silly lady in love with taking care of her health & helping others do the same! I pray you go above & beyond for YOURSELF this week!!! Let’s Work!!! #muscles #motivation #dedication #determination #nodaysoff #noexcuses #training #T4ML #gohard #gymrat #running #results #bgr #bgwt #beastmode #fitness #fitchick #fckbeingfat #essence #igfitness #DIEFATDIEE #CARDIO #weights #weightloss #weightlossjourney #polara360 #Nike

A photo posted by training4mylife (@training4mylife) on

Congrats to BWLW inspiration Donesha Bolden for her feature in the June 2014 issue of Women’s Health Magazine.  We featured her story back in Dec 2013. She lost 82 pounds and is still going strong (she lost one more pound since our feature and gained muscle/definition).  She is an inspiration! Check out her update and her new photos below.

Donesha weight loss

“Hi, I wanted to update you with some new pics and the news of my story being featured in Women’s Health Magazine. This is a great accomplish for African American ladies! Thanks for your Facebook, Web & Internet pages because they truly keep me motivated!

I have started a serious weight lifting program with my trainer and I’m working on decreasing my body fat by building muscle. I am currently 138 pounds so there might be a pound or so more gone since I was featured in December. I am a lot leaner since I was featured. One of the most important things that I have learned about weight loss is that if I thought it was hard to get it off its even harder to keep it off. This is not something that has an end date. It’s a lifestyle and I am committed to staying healthy for the rest of my life

In the past, I was that lady that was afraid of looking like a man so in the beginning I was afraid to lift but now I see just how wrong I was about lifting weights. Muscle burns FAT so it’s necessary.” – Instagram: @training4mylife

How did she do it? Click here for more info about how she lost the weight.

Donesha before and afterDonesha before and after Donesha before and after

Anita lost 55 pounds with weight loss surgery

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Weight Loss Story of the Day: Anita lost 55 pounds with weight loss surgery and healthy changes to her lifestyle.  She decided that it was time to make a change for the good of her health.  Read more about her journey:

Anita weight loss surgery

“My starting weight was 254 pounds and I finally said enough is enough. In March of this year, it hit me that I was obese and going down the road to many health problems. I said enough is enough. I joined a gym and began working out. That’s how I lost my first 25 pounds. At the advice of my doctor I had Gastric Sleeve bariatric surgery recently on April 28 2014. I have since lost another 30 pounds for a total of 55 pounds. I still have 30 more to go but love my journey. I still work out doing cardio and walking 2 to 3 miles a day.

With the surgery, I had no choice but change. My meals consist of baked chicken or fish and veggies. I no longer eat anything with sugar, no soda, (only water and Crystal light), very few carbs and a lot of fruits and veggies. I also must have meals with lots of protein and drink protein shakes daily. For a snack, I have sugar free popsicles jello or fruit. If I go to the park, I walk 3 miles, if I go to the gym I walk 2.5 miles and cycle a mile after that.  If I workout at home, I dance to hustle music for about an hour. My advice would be to just do it. Every little victory counts. Start out with a walk to the corner and gradually increase.  Walk in place during commercial breaks while watching TV. As far as eating is concerned start incorporating more home cook meals with baked, grilled or broiled neat instead of fried. Eat lots of fresh green veggies. I’m not saying just go cold turkey but make gradual changes and watch the weight start to come off.

Don’t get me wrong I miss my junk food but I feel so much better and love the way I look. It is an awesome feeling to put on a pair of jeans that you haven’t worn in years because the were too small. Those feelings out weigh my cravings.”

Jennifer lost 130 pounds

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Weight Loss Story of the Day: Jennifer lost 130 pounds.  She is proud to say she did it all by herself, no trainer, no nutritionist, no surgery.  She is a testament to the fact that if you can go cold turkey on junk foods and highly processed foods while committing to exercise, you will see results.  Here is what she shared about losing the weight:

JenniferJune14

Hi, my name is Jennifer Griffis, I’ve been on my weight loss journey for 7 months, All By MYSELF! No trainer, no surgery. What motivated me was my health issues and my kids. I has diagnosed with hypertension and it was never under control. Every time I went to the doctor, I got admitted. I also got tried hearing that I was gonna die if I did get my weight down and my blood pressure under control. My heaviest weight was 355 pounds and now I weigh 225 pounds, I’VE LOST 130 lbs  in 7 months.

GOD has really seen me through this obesity. I’m not finished because this a LIFEstyle for me not a diet. I started my journey last year in August 20,2013. I workout everyday for 3-4 hours. I do cardio for 2 hrs and I weight TRAIN for 2 hours.

I started to change how I think about food and what I was putting in my BODY that made me FAT. I wanted to know how to educate myself on food and what best foods to eat. I changed my eating habits by changing how I looked at what foods do to my body. I just went cold turkey on cutting all bad sugars and carbs out of my diet. I learned that sugar turns into fat so I stopped eating junk foods, pops, juices, everything unhealthy that I used to eat and drink. I didn’t touch those things anymore. Then I started to eat more fruits and veggies. I grilled or baked all my lean meats and fish. I challenged myself to drink a gallon of water everyday also. I’m still on a good track with my eating habits, because I no if I eat the wrong things it is gonna make me feel sick, so I just don’t touch the old foods I use to eat. I have learned to make better chooses everyday because that is what helps me get results with my weight loss. I eat 5-6 times a day; 3 healthy meals, 3 healthy snacks, and drink water all day.

The BEST advice I give everyone is PRAY FIRST! I started by asking God to help me with this obesity, to help me fight this fight.  Second, You have to to BELIEVE in yourself! When u know BETTER, you do BETTER! I CHOOSE 2 LIVE! Thank you and God Bless

Update: Erica lost 64 pounds, transformed her body and is helping others

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Update: Erica is celebrating her 4 year health and wellness anniversary this month and she is down 4 more pounds since we featured her a few months ago.  She’s lost a total of 64 pounds and transformed her body.  Now she is coaching others and sharing the good news of greater wellness.  Check out her update below and then check out her weight loss story to find out what she did to lose the pounds.

Instagram: @erica_stepteau

ericaMar214

June 2014 will mark my 4 year Health & Wellness Anniversary. I accomplished my 64 lb weight loss goal in May 2012 and have maintained my weight for 2 years now! In the mist of my journey, I found my passion in helping others achieve their goals using some of the very same principles I’ve used in my journey. Two years ago,  I created a Facebook Group page (Erica Stepteau’s Fit4Life Group). This group started off with 39 people and as of today there are over 900 members apart of this group. I share daily tips, recipes, create workout videos, and facilitate monthly challenges.

fit 4 life coachI am now training to participate in my FIRST Figure Competition. This competition will be held on October 11, 2014 in Atlanta. I am SUPER excited about this opportunity. Training for this requires an enormous amount of dedication and perseverance. I have to get my body fat % down to 6%-10% and also build muscles at the same time. At my heaviest, I had 40% body fat (whew!). I have made some great progress since Jan 2014 and I am 20 weeks away from the big day! At 64 pounds heavier I would NEVER thought to accomplish any of these things. I feel so blessed and honor to be an advocate for such an issue of great need. I will not stop! Each day I strategize on how to spread the word. We all can help with fighting obesity; make a difference and start the change in your household today!

In addition, I started my own business: Fit4Life Nutrition & Fitness Coaching in Jan 2014 as a Wellness Coach. My vision is to empower families to adopt and maintain healthy lifestyle behaviors centered on MIND, BODY, and SPIRIT. Teach parents to educate their children to grow up healthier and motivate them to pursue any dream they desire to achieve. They are learning so much about how to treat this journey as a lifestyle change instead of a diet and achieving weight loss!! I meet with them weekly via FaceTime/Skype, provide customized meals, and customized fitness plans. We also read two books together to address mindset issues affecting their progress towards their goal.

More than one-third of U.S. adults (34.9%) are obese (Centers for Disease Control and Prevention). There is such a great need for advocates to minimize these statistics. Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of preventable death. Fit4Life Nutrition & Fitness Coaching has a mission to attack obesity through several channels: Community Curriculum/Seminars, One-on-One Coaching, and continuous Social Media challenges/motivation.

Erica weight loss success story

Weight Loss Story of the Day: Frederica lost 62 pounds

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Weight Loss Story of the Day: Frederica lost 62 pounds.  After struggling with the pounds for years and eating clean, she found out that gluten and wheat foods were to blame for her weight loss issues and health problems.  Here is what she shared with us about losing the pounds and changing her life:

Frederica weight loss

What was your motivation?
My health and my Zumba instructor Dee were my motivation. I have always been active and ate clean but the weight would continue to pile on. I tried many weight loss programs even when I was in the military. I would run day and night just to stay in my weight limit which was a daily challenge. I received mail from my command basically labeling me as fat and lazy. No matter what I did, the weight would come back.

I’m one to rarely get sick. I’ve always avoided dairy and I ate very little meat since childhood because I felt it was not digesting. However, in 2011 I developed asthma and acid reflux. Medicine helped at first then nothing was working. Doctors will prescribe you anything. They will also refer you to their friends for big ticket items like surgery. I was referred to have a stomach bypass but for what? I knew I didn’t eat enough to have this type of surgery.  This was confirmation that they didn’t care for me as person. Why should they? I got mad and took control over all areas of my life starting with my health. I listened to my body by paying attention to every ache and pain, everything out ordinary, including hair loss and gum disease.

I watched every health documentary on Netflix and finally I found one book “Wheat Belly” that lists all the symptoms I have had since childhood.  After reading the book “Wheat Belly” I eliminated wheat. My stomach went down, my gums are healthy, no more asthma, acid reflux, insomnia, foggy brain, hair loss, or arthritis.

Fredericka before and afterHow did you change your eating habits?
I eliminated grains from my diet completely. I have always avoided sugar, diary, and red meat. I also starting juicing, which is indescribable on how good it makes you feel.

What did your workout routines look like?
I work out an hour a day. I made a promise to myself that I would because I have no choice. I do Zumba, strength training and of course I enjoy a good run on the weekends.

What was your starting weight? My starting weight was 293 pounds.

What is your current weight?  My current weight is 231 pounds.

How long did your transformation take? 9 months.

What advice to you have for others who want to lose weight?
No one can take care of you but you with God’s help. There’s no empathy when doctors deliver bad news. Become one mentally and spiritually within yourself and listen to what your body is telling you. With me, after years of trail and error I found out it was not a diet or pill I needed. It was the food that the doctors recommended. Start by taking the bottom of the food pyramid and placing it at the top. Good luck to you all.

Disclaimer: Post includes an Amazon Affiliate link, which means they will give us a little compensation if you chose to purchase.

Kimberly lost 60 pounds

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Let’s show some BWLW love to Kimberly.  This proud mom lost 60 pounds over the last 3 years by changing her eating habits and exercising regularly.  Here is what she shared with us:

“My name is Kimberly Copeland Harris and I have lost 60 pounds. It took me 3 years but after years of yo yo dieting.  I finally began to exercise regularly and stick with an eating regiment that I still stick with. My children are my motivation. I wanna live a long life for them!! At my largest I was 232 pounds, I am now 175 pounds.

I changed my eating habits by reducing my overall food consumption and not eating after 6 pm.  My workout routine: I work out 2-3 times a week.  This includes walking, squats and sit ups. My advice for others: Don’t diet. Diets don’t work. Just change your eating habits. Eat more fresh fruits and veggies. Do more cooking at home and leave the snacks alone.”

Kimberly weight loss story

Shannon lost 25 pounds

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Update May 2016: She’s had some ups and downs, but she hasn’t given up. Check out Shannon’s updates and read all about her journey. 

Starting weight: 219 pounds
Current weight :187 pounds
I’m still going strong and working out 4 times a week. One day a week, I with a personal trainer. I take kickboxing classes and I’ve continued to do high intensity interval training. Healthy eating is still a major part of my routine. I prep my lunches in advance and I’ve learned that planning out my meals helps me out a great deal. Drinking lots of water is still an important part of my journey. I have had some off days along the way, but consistency is Key.

shannon before and after

Update July 2014: Shannon has lost a total of 40 pounds. “I have an update. I’ve lost another 15 pounds and tons of inches. I have been weight training and doing high intensity training (HIIT) with a small group. I’m also drinking a gallon water a day.”

Shannon weight loss

May 2014: Weight Loss Story of the Day: Shannon lost 25 pounds.  She started her journey in January, determined to lose weight in the new year.  She is well on her way and wants to share her progress so far.

“My name is Shannon Keys I began my weigh loss journey in January of 2014. I wanted to make a serious change during the new year. I have two children and I wanted to be a healthy example for them. I weighed in at 219 pounds in January and have lost 25 pounds so far. I’m currently at 194 pounds. I’m just getting started, but I’m proud of my success. I drink water, water… and more water. I’m also eating a lot of fresh veggies, chicken breast and fish. I prep and plan out my meals. If I wanted a treat, I would treat myself.

I began by doing cardio and weight training 5 times a week. I did circuit interval workouts. For example, I do one minute of jumping jacks, one minute of burpees, followed by squats and weight training. I use workouts I’ve found via the OnDemand fitness channel on Comcast. I also did Jillian Michaels’ Thirty Day Shred and Shaun T.’s Rockin Body program. Each week, I would plan out my workouts and they were different each week.

My advice to others is that each day is a new day to reach your goals. Remember that, even if you have a bad day. My other tip is that you should drink tons of water! Understand that the  results will come if you just keep your goals in mind.

If you have a support system, I suggest that you use it. My husband helped me focus and took on my responsibilities with our kids while I worked out. He also changed his eating habits along with me. Today, I’m focused and ready to lose 25 more pounds. Following the BWLW page on Facebook has been a inspiration for me. I will keep you updated. Thanks for wanting to share my journey.”

ShannonMayfb2