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Eboni lost 56 pounds

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Weight Loss Story of the Day: Eboni lost 56 pounds in 6 months.  This petite mom was inspired by her daughter as they both wanted to be healthier and more fit. With calorie counting, portion control and regular exercise, she’s gotten the victory!  Here is what she shared with us about her weight loss journey…

eboni before and after

I am from Madison, Alabama and I’ve struggled with my weight for most of my adult life.  Once my daughter came to me professing her desire to be healthy and fit for her first year of college, this was the perfect opportunity for us to work as a team to achieve this goal,

I was an emotional eater and have a weakness that most people can relate to: I love fried food and bread.  High blood pressure sent me to the hospital many times and overcoming my bad eating habits and losing weight was not just about me, but it’s for the benefit of my daughter as well.  There’s a saying, “When you are a mother, you are never really alone in your thoughts. A mother always has to think twice, once for herself and once for her child.” 

I changed my eating habits by using portion control. I also don’t eat fried food and I make sure that I have plenty of veggies each day. I try not to exceed 1200 calories a day. For exercise, I work out 3 to 4 times a week. I had to find something that I loved to do, which is dancing. I will put my heels on and go for it.

I have gone from a size 22-24 to a size 14. I have lost a total of 56 pounds and plenty of inches. My height is 5’2 1/2″. I have been fully committed to this transformation for 6 months.

My advice to others: You can do all things through Christ. The first step is to take the first step. I never thought that I would be on this health kick, but I can’t give up. So, with that being said, love where you are now first before you can move to the next step.

Instagram: @BrownSugga5201

LaVerne lost 38 pounds

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Weight Loss Story: LaVerne lost 38 pounds. Facing an empty nest, this 48 year old mom of 3 decided that it was time for a lifestyle change.  She began taking action on her weight loss journey in April.  Here is what she shared with us…

laverne before and after

I wanted to share my story. I am 48 year old wife and mother of 3 grown sons. My youngest son turned 18 years old in May. That is when I realized that I had to start living for me. He would be going off to college and there were be no children in the house. I decided in April 2015, I wanted to make a lifestyle change to be more healthy.

As a teenager I was thin and I suffered from bulimia trying to stay thin. Food was always a constant struggle for me. Once I became married and had children, the weight slowly creeped up. Being that I am 6 feet tall, people would always tell me that I carried the weight well. I did not like the way I looked, but most of all I didn’t like the way I felt.

In April, I started going to the gym.  Initially, I could on walk on the treadmill for about 15 minutes. I was so out of shape. I built my stamina up to going to the gym 4 to 5 times a week. Now, I do cardiovascular and weight training. To change my eating habits, I cut out all, sugar, bread , sweets, and starches. Water became my new best friend. I also started eating more protein and vegetables. I do have one cheat day a week, which is usually on Sundays. That’s when I eat something I use to crave, like a piece of cake or ice cream. Moderation is the key.

Over time, I began to feel better physically. The key is to make your lifestyle change into a lifelong  habit. You can’t look at it as a diet or you will set yourself up for failure. A diet is a temporary fix and a lifestyle change is for the duration. I have been on this weight loss journey since April 2015 and presently I’ve lost 38 pounds. Losing the weight is great, but feeling healthy is the best. I hope I can be an inspiration to at least one person. I have a FB page called Healthy Me where I give healthy tips and advice about being healthy and staying positive. Good luck to everyone on their journey!

Ayada lost 57 pounds

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Update Aug 2020: Ayada has maintained her weight loss of 57 pounds since we featured her back in 2015. Bravo.

Ayada before and after

My current weight is 210 pounds, and I have maintained my weight loss. I am working out Monday thru Thursday and walking daily (at least five miles). I eat fruit during the week, and I have small proportions when I eat dinner. I also work out on the weekends by doing five miles.

I am on a mission, and my health and lifestyle are very important to me. My goal is to lose 20 more pounds.

My advice for women who want to lose weight is to stay focused and motivated. Eat healthy and work out daily. @ayadaingram96

Ayada before and after

Weight Loss Story of the Day: Ayada lost 57 pounds. This Delta Sigma Theta Soror decided that it was time to get healthy and commit to living a long, active life with her daughter.  Here is what she shared with us about her journey…

ayada weight loss

What was your motivation?
My motivation was my daughter and improving my health. I had to get healthy and change my life so that I could be there for her. I want to make sure she stays fit as well. I was also inspired by looking at my friends who were losing weight.

My daughter and my mother motivated me to workout and to get my blood pressure and high cholesterol down. I also got tired of people asking me if was I pregnant because I did look like it at the time. Now, my health has improved, and I know I will be here for my daughter for a long time.

How did you change your eating habits?
I started drinking meal replacement shakes, eating three times of day and stopped eating fried foods. I used Body by Vi shakes, the Military Diet, and green smoothies.

What did your workout routines look like?
I work out every day, including the weekends.  For exercise, you will find me in the gym, going walking, doing Zumba or kickboxing.

What was your starting weight? 276 pounds

What is your current weight? 219 pounds (height: 5’3″ tall) I went from a size 26 to a size 14. Now, I can be more active with my daughter. Also, my blood pressure and cholesterol are under control. I feel better, and my self-esteem has improved.

How long did your transformation take? 1 1/2 years

What advice do you have for others who want to lose weight?
To stick with it and never give up because you can do it.

Instagram: @ayadaingram96

Oct 2018: Ayada lost 83 pounds and she’s kept the weight off. We asked her to share how she’s maintained her success.

Ayada before and after

“I have maintained my weight loss by working out daily and jogging on the track. I also take boot camp and Total Toning classes, Monday thru Thursday. I also work out on Saturday and Sunday. My only break is on Fridays. In terms of my eating habits, I am still on the Military Diet three days a week.  

My advice for others are on this journey is to stay focused, motivated and dedicated to your goal. Set your goal and stick with it. If your diet isn’t working, try another method. Also, cut back on you portion sizes and drink lots of water daily.”

Ayada before and after

ayada weight loss

Update: May 2016 – Ayada lost 34 more pounds, since we shared her story in August 2015. That’s a total of 83 pounds released (current weight: 185 lbs)

ayada before and after

Trinity lost 43 pounds

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Awesome Success Story: Trinity lost 43 pounds. After her son was diagnosed with Type 1 Diabetes, she was determined to change her lifestyle and show him that he was not alone.  We applaud this awesome mom.  Here is what she shared with us…

trinity before and after

I started at 240 pounds in January and I’ve lost 43 pounds. I am 5’9″ tall and I now weigh 196.8 pounds. On January 17th, my 8 year old son was diagnosed with Juvenile Diabetes (Type 1). This unfortunate event forced me to change my eating habits and start making moves toward a healthier lifestyle. I wanted to show him that he was NOT alone.

Most of my weight loss came from eating correctly. I began eating like a diabetic. I cut out soda and juice completely as well. I only drink lemon water and green tea here and there. For exercise, I do light cardio for about 30 minutes a day. For example, I do 100 jumping jacks and I jog in place for 10 minutes.

I attempted to lose weight many times before but failed due to the lack of motivation. I knew I had to lose the weight but I didn’t know where to start or how to start. I was so addicted to food. That all changed in January when my son was diagnosed. His diagnosis gave me the push I needed. My back was up against the wall and I had NO CHOICE.

I am blessed today as I share this story with you guys. I feel so much better now. I wake up with so much more energy, I don’t get tired as fast and I am able to chase after my children without feeling winded right away.

My advice to anyone who is struggling with weight loss: It will Not work Unless you are Truly dedicated and really serious about losing the weight. Think of reasons why you NEED to lose the weight and push forward. You can do anything that you put your mind to and I am living proof of that. Bless you all.

Instagram: @mother_first2

Monique lost 41 pounds

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Update 2016: It’s been a little over a year since we shared Monique’s story. She’s not only stayed on track but she’s lost 10 more pounds and gained lean muscle. Check out her update.

“I’m down to 169 pounds, but I’ve basically stopped looking at the scale since I’ve began stacking on muscle. Although the scale has not changed much, those inches are definitely still coming off. Here is my before and my updated progress photo. I pray to continue inspiring women to be the best version of themselves that they can!” – @mosfitness.journey

monique weight loss

Aug 2015 – Weight Loss Story of the Day: Monique lost 41 pounds this year. After the results of a doctor’s visit revealed that she was facing high cholesterol, rising blood pressure and pre-diabetes, she knew that she had to take action.  Being a researcher by training, she took the time to figure out what would work for her in terms of eating and exercise.  Her hard work has certainly paid off.  Here is what she shared with us about her journey…

monique before and after

After visiting my primary care physician last year for a physical, she went over the numbers from my blood work, as well as my overall health score. My cholesterol numbers were creeping up, my blood pressure was through the roof, and she told me that I was borderline diabetic. The most ridiculous diagnosis that was on the paperwork she handed me was that one of my chronic conditions was “obesity”. I sat in my car and cried. I remember growing up with family members who had Ziploc bags full of medications to get them through a day. I refused to allow my inability to commit to lifestyle changes cause me to poison my body with meds for the rest of my life.

My motivation became wanting to see a healthier me, to come off of my hypertension medication and most of all create a positive lifestyle that my three daughters could emulate. Also, many of the people I started my original journey with (I started and stopped tons of times over the last 5 years) were hitting their goals and looking fabulous, whileI was still stuck in a size 18/16 and still running from cameras and refusing to buy clothes. After my physical I thought to myself; “I could’ve hit my goal 10 times by now if I would just stick with it!” The success of others inspired me to make the necessary changes and to push past my comfort zones.

I changed how I ate very slowly. I’m a researcher by training so I utilized my gift to do some much needed research before embarking on my journey. I listed out what foods I needed to eliminate, to add in, and those I needed to modify. It was a painstaking process but I stuck with it. I removed sugar very slowly as I have a really bad sweet tooth and I didn’t want to binge or rebound. I then removed fried foods, processed foods, sauces, breads, sugary drinks and simple carbs. I added in lean animal protein, complex carbs, sprouted grain breads (Ezekiel), lots of fruits and veggies and tons of water!

In the beginning, I stuck to a Beachbody program that was a hybrid of P90X and TurboFire (to all that are familiar). It gave a good mix of workouts for every part of the body. We have an excellent gym at the college where I work that is free of charge. Each semester they offer 4 weeks of free one on one personal training so I jumped on board with that as well. I had an excellent trainer who also is a student at the college. I took the workouts we did and continued to do them even after the 4 weeks were up. The school’s gym also offers many weekly group fitness classes such as Women on Weights, Belly, Butt, and Thighs (my personal favorite), Fitness Boxing and something called Anything Goes, where pretty much…anything goes!!! I also added on swimming, running and a lot of HIIT workouts from home. After much research, I’ve now been able to create my own workouts which are an excellent mix of HIIT training, cardio, strength training, running, swimming, etc. I change them bi-weekly so that my body does not have time to adapt and at least 2 days a week I do two a days.

I stand at an average height of 5’5”. My starting weight was 220 pounds, wearing a size 18 pant and size 16 dress, depending on the designer. My weight fluctuates on a daily basis but hovers around 179 pounds. I’m currently in a size 12 pant and size 10 dress. So, I’ve lost somewhere around 41 lbs. I no longer using weight as my gauge as there are way too many parameters that affect our weight on a daily/monthly basis. I have moved to using measurements, clothing fit, and how I feel. These three things are much more accurate for measuring progress. My fitness journey began January 2015 and I’m still in progress. My goal size is a 9 as it puts me at a healthy weight and size. However, I’m not against going lower. At this point, it is more about how I feel than how I look.

It has taken me some time to really begin to love myself, every curve, dimple and dip. I use to think I had to look perfect like celebrities and models; but honestly, I had to realize that there is no one perfect body…just my own perfectly imperfect self. My goal is to become a personal and group fitness trainer to help others fight their own battle. I ultimately want to focus on training women over 40 as I’ve realized that it is much harder to lose weight in my 40’s than it ever was in my 20’s and early 30’s!

My advice to others is to not give up! Even on your worst days…don’t give up!! I have been fighting this war for many years and I finally was able to put all the pieces together to be successful. The first thing is to get your mind right, remove stressors and plan…plan…plan. Schedule your workouts like you schedule an appointment and don’t let anything or anyone interrupt that appointment. Plan and prepare all of your meals for the week. The easiest way to derail weight loss is to not have all of the tools in place to help you be successful. Find partners that will hold you accountable as well as workout with you. Also, don’t be afraid of trying new things. There is an endless amount of programs out there that will fit your time constraints as well as your fitness level and preferences. Lastly, run your race. Don’t compare your middle to someone else’s end. Write down and post your goals and make them realistic to what you wish to accomplish on a monthly basis.

Please follow my journey to better health on Instagram @mosfitness.journey. My hope is to inspire as many I can to a better way of life!

Tiffany lost 110 pounds

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Update May 2016 – Tiffany lost over 100 pounds and has maintained her weight loss long term. This month she appeared on the Dr. Oz show.

tiffany update weight loss

“I just wanted to update you on my progress but first thank you for all of the incredible work you do! You’re dedication to sharing these transformations is amazing! Your page keeps me motivated and accountable to keeping the weight off daily! So encouraging! You shared my weight loss story on your page months back. I got so much encouraging feedback from many of the women who have liked your page. It feels good to be able to inspire and motivate, while at the same time holding myself accountable. I have continued to maintain my weight, even though it has certainly been a challenge. I was, and still am an emotional eater, but through the dedication and daily motivation from pages like yours, I have done it. Since you have shared my story, I have had the honor of sharing my weightloss story in amazing ways! I was on the Today Show in the Joy Fit Club Segment with Joy Bauer. Just recently, I was able to share my story on the Dr. Oz Show (video)! I am so thankful for pages like yours and people like you who inspire and motivate with real life stories!”

Aug 2015 – Weight Loss Transformation of the Day: Tiffany lost 110 pounds. After battling her weight for years, she reached a point where enough was enough. She focused on learning all about healthy eating, portion control and exercise.  Now, she is a personal trainer, fitness instructor and author.  Here is what she shared with us about her weight loss journey…

tiffany before and after

I had struggled with my weight my entire life. Once I got married, I weighed about 180 pounds. After about 3 years of marriage my weight skyrocketed to 250 pounds. I think I just started letting myself go. I ate whatever I wanted and was not active at all. I just kept making excuses for myself and ignoring the changes I was seeing in the mirror. I had not weighed myself in years. Then, they built a new fitness center in my community and my husband wanted to join. I joined too, but not because I wanted to. I just didn’t want to be left out of what he was doing. I decided to buy a scale. When I finally had enough courage to step on, I was shocked to see my weight. 250lbs! I was considered morbidly obese. How did this happen? I was mortified, depressed and so disappointed in myself. I decided that day to make a change.

tiffanyI slowly started to work out and instantly cut my calorie intake. After the 1st week I had lost 5 pounds! This was so motivating to me and I just kept going. Little by little I became more determined as I saw more progress. I constantly did research on how to burn calories and eat right. Eventually, I had lost 110 pounds! It took me about 8 months. I was very focused! My weight loss success story was featured in Oxygen Magazine. I wanted to help others who had struggled with their weight as well, so I became a Personal Trainer and Group Fitness Instructor. I love inspiring others with my story and hope to encourage anyone who feels like they cannot do it.


Tiffany’s Book

I changed my eating habits pretty much immediately. I instantly cut my calories down to about 1,000 a day, which I would not recommend. This was before I had done any research. Now, I would say only go down to about 1200 per day. Never the less, I got educated about the calories in food. I had never payed any attention to that before. I downloaded the MyFitnessPal App and literally logged my calories everyday! Every morsel of food was accounted for. When I look back on how I used to eat before my change, I realized I was consuming about 4,000 calories per day. No wonder I was overweight. The main trick that I learned was calories in, calories, out. I found out that as long as I burned more calories than I ate, I could still lose weight and eat whatever I wanted in the proper proportions. I learned all about serving sizes, ate about 1200 calories per day and had 1 cheat meal per week. When I hit a plateau, I actually took my calories up to about 1500 per day, and was able to continue losing. My go to fitness product now is definitely the Fit Bit! It helps me stay on track with calories I’ve burned per day and I still log my food in the app!

www.100lbslater.com

Twitter: @100lbslater

IG: @100lbslaterdotcom

tiffany weight loss

Patrice lost 103 pounds

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Weight Loss Transformation of the Day: Patrice lost 103 pounds. After dealing with pain and depression that she faced due to the loss of a child and sexual violence in her past, this strong mom has risen up and changed her life.  We are so happy that she shared her story with us…

patrice before and after

I started out at 279 pounds. I had the early signs of diabetes, amongst other health issues. Now, I weigh 176 pounds. Today, I eat cleaner, use My Fitness Pal for accountability, work out regularly, and drink plenty of water. I started this journey to become healthier for my kids. The weight loss was a pleasant side effect.

I struggled with depression that stemmed from rape, molestation and the loss a child. I wasn’t a big eater, but I ate the wrong things and drank too much. I made no effort to live a healthy lifestyle. After finding peace with my past, I learned to appreciate what I had. I couldn’t fathom being taken away from my kids. I’m all that they have. So, after struggling with the complications of obesity, I prayed for the strength to be a better example for my kids. After trying fad diets, I decided to focus and learn how to live a healthy lifestyle.

Now, I use My Fitness Pal to monitor and record what I eat. My daily goal is less than 20 grams of carbs, 1100 calories, and 60 – 80 grams of protein.  I work out 3-4 times /week. I alternate between some Julian Michaels’s workout DVDs, Black Women Workout Too DVDs, and cardio/weight training at the gym.

My advice: Many of times, being overweight is only a symptom of the true problem. Tackle that problem first and then correct the symptom. For me, I was harboring old emotions. Once I learned to deal with those, I changed my lifestyle and the weight just came off. Be persistent, and do it one decision, one meal and one pound at a time.

Instagram: @PearliClark

patrice weight loss

Alicia lost 42 pounds

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Weight Loss Story of the Day: Alicia lost 42 pounds. Tired of increasing clothing sizes, hiding her stomach and a poor eating habits, she decided that enough was enough.  Making the decision to embrace healthy, balanced meals and exercise has helped her understand that weight loss can be easier than we make it out to be.  She shared her story and some great advice with us…

alicia before and after

Growing up as a young woman, I never really looked at myself as being ‘fat.’ I knew that I was overweight from the number on the scale and according to BMI, but when I looked in the mirror I didn’t see 180 pounds in front of me. It wasn’t until my sophomore of college that I really saw my weight getting out of hand. However, this still didn’t entirely motivate me to lose weight. My friends and I would go to the gym here and there, but I still had a poor diet. When I would go shopping, I realized that my clothing size kept going up and I really hated looking at my stomach. I was always finding ways to hide it. I then decided that enough was enough and I became fully dedicated to my weight loss journey in January of 2013.

I felt as if I’d made progress after 3 months of starting my weight loss journey. I couldn’t see the pounds coming off but I remember people telling me that I looked as if I had lost weight. I would lose 2 lbs here or 5 lbs there, but when I lost my first 30 pounds after starting out at 210 pounds, I was ecstatic. I was more focused than ever before and determined to make losing weight a lifestyle. Currently, I am weigh 168 pounds.

After a period of working out and eating healthy, I came to the conclusion that losing weight isn’t as hard as we make it seem. Anyone can lose weight but that really separates those who succeed from those who don’t is willpower. The ability to get back up after you’ve fallen and remaining dedicated to the process. This was one of the most challenging aspects of my journey that I had to deal with along with being persistent and self-motivated. We live in a world that continually bombards us with images and videos of unhealthy foods.  These things only help to increase the obesity epidemic in the world. One has to decide whether to give into that temptation or not to. In addition, when you’re on a budget you’re faced with the decision to buy a salad that’s costs about $7/$8 vs. a hamburger that goes for $1. Choosing to eat healthy and having the willpower to remain focused on one’s journey is really hard. This I found came with self-motivation, remembering why you started and making healthier food swaps.

alicia weight lossMy advice to others on their own fitness journey is to eat in moderation but know when to say No. One should incorporate cheat days and times where he or she is able to let loose a little and enjoy the journey without being so caught up on how many calories that donut has. At the end of the day, you can lose as much weight as you want, but if you still aren’t happy, then is it really worth it? I choose to live a life of happiness and the freedom to do whatever I want. More advice as it relates to diet and exercise:

1. Examine where you are now and where you want to be. What is your goal weight and how do you plan on achieving this? This initial step is very important as it will help to keep you on track. You’ll always want to go back here in hopes of remembering why you started.

2. Understand that losing weight does not happen overnight. What you put in is what you get out. I’ve seen so many people say they’re going to lose weight but the next time I see them, but they’re eating something that’s not reflective of what their goal is. Losing weight is all in what you eat: 80% diet, 20% exercise. You can’t expect to lose weight after you’ve spent a great amount of time in the gym if right after that you go for a hamburger and fries. Instead choose a lean meat, any cruciferous vegetable, and a complex carb that will keep you satiated and won’t spike your insulin levels.

3. Implement a good exercise routine into your daily regimen. Along with a clean diet and loads of water, 10-20 mins of cardio preferably High Intensity Interval Training (HIIT) and resistance training will help one to lose fat while building muscle. Incorporating these three things along with a good amount of sleep and rest into one’s weight loss journey will help tremendously in shedding that excess body fat.

If you need more motivation or personal advice, please feel free to email at: aliciafitsique@gmail.com and follow me on my social media accounts at:
Instagram: @aliciacandiece @myownfitsique  New Instagram: @mindbody180
Facebook: Mind Body 180
Website: www.myownfitsique.com

Whitney lost 52 pounds

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Weight Loss Story of the Day: Whitney lost 52 pounds. Her success is a tribute to her father who passed away very young from stomach cancer. She’s worked hard to change her lifestyle and it shows.  Here is what she shared with us about her weight loss journey…

whitney before and after

I am 52.8lbs down as of right now. I started my journey in September 2014. Growing up, I was very small and active. I gained a lot of weight during college and from then on. I was tired of depression, anger, low self-esteem and fear! I had always been told by old love interests that I was too big or got asked when was I going to lose weight.

My biological dad died very, very young of stomach cancer and my grandpa had heart disease. Some of my other family members also struggle with diabetes and other diseases/health issues. Knowing all of this, one day I decided to just get up and do something.

Well, thanks to Weight Watchers, my husband, friends, mom and my leader, I have conquered everything that I have ever dreamed of! I still have 50 pounds to go but I know that I’ll get there!

First, I stopped eating junk food and fast food completely and focused on whole grains, protein, veggies and fruit. My workout routines at first were no exercise at all. I couldn’t walk for 5 minutes without having extreme back pain and being out of breath. My starting weight was 243 pounds. My current weight is 190.2 pounds and I am 5’2″ tall. I was 18/20 and now I fit into most medium shirts and 12/13 pants  It’s a beautiful journey that I’m on.

My advice to others: Do what will work long term and learn to love what your body can do, despite the number on the scale. Non scale victories are better sometimes than changing numbers on a scale. Never give up! If you can think it, you can do it. One day you will wake up and it will just feel right!

I just want to add that a big part of getting healthy was to make my dad proud. He died when I was 4 years old and I never got to meet him. I am adopted, but it was from health complications. I just wanted to make him proud too by doing this.

Instagram: @wwdoingthisthang92

Tashima lost 40 pounds

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Weight Loss Story of the Day: Tashima lost 40 pounds. This proud mom felt that her son deserved a fit and healthy mom. She did her research and found lots of resources online to help her on her journey. Now, she’s sharing tips and information with us that she’s learned along the way, as well as her success story.

tashima

My name is Tashima Walker. I’m from the island of Jamaica, 30 years old and I am the mother of a 2 year old son. My health and fitness journey started after the birth of my son in December 2012. The reality hit me very fat that my “baby fat” wasn’t going away on its own as everyone had told me. That fact was compounded by the result of a Health Risk Assessment (HRA) I had in May 2013. It was then that I discovered that I not only overweight but also now at risk for chronic lifestyle diseases, such as diabetes and hypertension. In that moment, I decided that I was going to live my best life now, not tomorrow, next week or next year. I was going to start today. I made this decision for my son, as he deserved a mother that was healthy, fit and able to be there for him in every aspect of his life.

The internet and social media was a big motivator and source of information for me. I started researching how to lose weight the healthy way and made notes of the most consistent pointers I saw on proper NUTRITION coupled with EXERCISE. I eventually found some amazingly fit moms on Instagram, like Natalie Jill (Nutritionist, Fitness Model and Trainer), My Nguyen (Meal Prep Guru) and Audrey (Fitness Fanatic). I have since started weight training at the gym, while still using fitness experts on Instagram and YouTube to keep me motivated with workout and meal preparation tips.

I started at 185 pounds with a size 40 waist (UK size) and a size XL. This was the largest I’d been unto that point, at 5’7” tall. Throughout the first year of my fitness journey, I stayed away from the scale and used the fit of my clothes to chart my progress. At the end of year one, I weighed 155 pound and this was achieved from changing my diet and working out at home for at least 3 days a week. I initially stopped eating baked foods such as breads, donuts, cakes and anything with flour. I also cut most white foods like potatoes and switched to more complex carbs such as sweet potato, pumpkin and plantain.

These are some nutrition tips that worked for me during year one and even now:

  • Portion control – It is critical that we know and understand the basic food groups and the daily required intake. This also speaks to having understanding the serving sizes listed on food labels to ensure we are not overeating.
  • Eat meals that contain less chemicals and minimal processing. For example, having boiled eggs and soaked oats is more nutritious than cereal.
  • Water is essential to maintaining a healthy body and mind, as the body is approximately 70% water. H2O also needed to filter out waste from the body.
  • The body absorbs nutrients best when consumed raw or in a liquid form. Eating fruit, vegetables salads and smoothies are MUST.
  • Never skip a meal especially breakfast; most people are fat as they skip meals and even more are sick due to skipping breakfast. The reason is simple. During sleep the body goes an extended period of time without food. As such it is important to re-energize with morning meal as this helps to regulate our blood sugar level.
  • The 80:20 rule is a reminder that we are humans and we will falter. However, the key is to maintain a healthy diet 80% of the time. That way, the 20% that we may fall off our plan will not be too detrimental.
  • Meal planning and preparation is a must. I plan my days from breakfast to dinner especially when I am going to be away from home. The temptations are too real and we easy slip up by snacking.

Presently, I weigh 145 pounds with a Body Mass Index (BMI) of 20 and I wear a size Small. I have also reduced my waistline to 29 inches and increased my hips by 1 ½, which I contribute to weight training. I have advanced from home works to training at the gym for 3-4 days for the week. Today, I have lost and kept off over 40 lbs and have developed lean muscle in places I never thought existed. I am fit, healthy and happy. I can safely say that I am in the best shape of my life.

My best advice to anyone, especially my fellow sisters, who wants to make that step to a healthier you, is to decide that it’s a long term lifestyle change. This is a lifelong journey. Set small measurable goals that you can redefine as you progress and achieve them. However, don’t tie them to events or measurements; meaning losing this amount of weight by that date or reach this size by that date. To capture my progress when I started weight training, I challenged myself to do a wall assisted handstand and also unassisted pull ups. This helped me to chart my progress and also forced me to work harder on my upper body and core strength.

Trust the process and believe in yourself. Commit your time and efforts to learning new things. Result will never happen overnight. It will take time, especially for others to notice your progress. However always remember progress is progress no matter if it’s slow and spelled in common letters. The only failure would be to remain where you are without making any change.

My current health/fitness regimen includes the following:

  • One raw meal daily, most times a green fruit/vegetable smoothie
  • Manage my processed food intake by meal preparation and planning
  • Weight train at least 3 days per week and HIIT cardio once a week
  • Increase my lean protein and healthy fats intake by having more nuts, vegetables and fish
  • Minimize/limit meat consumption to fish and chicken

You can follow me on Instagram @mizz_waughker where I share my transformation pictures, meals and work out tips. I also have a blog (which is a bit dormant due to limited time) which is www.josefeenstrinketbox.blogspot.com where you can also get information on meal preparation, weight loss tips and motivation, among other things. My ultimate goal now is to keep progressing and challenging my body. I am also in the process of completing an ebook which will contain healthy eating tips and facts, as well as meal preparation ideas.

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