Black Weight Loss Success

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

Join Our Email List:
We respect your email privacy
You are here: Home / Archives for blood pressure

blood pressure

Weight Loss Story of the Day: Cheryllynn lost 197 pounds

by 5 Comments

Weight Loss Story of the Day: Cheryllynn lost 197 pounds. Her amazing weight loss is a result of hard work.  She embraced exercise, clean eating or paleo eating to dramatically improve her health.  Here is what she shared with us about her weight loss journey:

Cheryllynn weight loss journey

 

“Hello my name is Cheryllynn. Before I started my health journey, I was diagnosed with an autoimmune disease. It affected my blood pressure, energy levels, mood, and my ability to be physical.  I had constant joint pain, migraines, and depression also plagued me. In short, I was a mess. Emotional eating (my only comfort) and inactivity lead to massive weight gain on top of everything else. I used a mobility scooter and a cane. The doctors kept giving me pills, that caused their own side effects. I decided to take my own health into my hands. I started Clean Eating. By just removing all processed foods (anything with more then five ingredients or anything you need a science degree to pronounce) I started getting better. I started slowly exercising. Today, I have reversed 95% of my symptoms. I am not on any medications and I run 7 miles everyday. I started out at 370 pounds and as of this morning I am 173 pounds. That’s 3 more pounds until I reach my goal. I’ve lost 197 pounds.  I don’t consider myself dieting, I consider myself right sizing and getting my life back.

I’ve  transitioned from Clean Eating into the Paleo lifestyle and I love it. I eat a Paleo diet which is fruit, nuts, veggies, and lean meats. I do not eat, legumes, grains, dairy or processed foods. I run and nordic walk for exercise. Part of the Paleo lifestyle is 40 miles a week of self-propulsion preferably outsides. So, I try to run a minimum of five miles everyday of the work week and Nordic walk a minimum of 12 miles over the weekend.”

Cheryllynn weight loss photos

Cheryllynn before and after

Diet Plan Review: Can the Dash Diet Help Lower Blood Pressure?

by Leave a Comment

What is the DASH diet?

Dash DietThe DASH diet is making waves as more people are discovering that it can help them reach their weight loss goals fast. The diet was designed to help those with hypertension achieve a lower blood pressure rate within two weeks. From there, the diet can also help to manage blood pressure, manage diabetes, improve nutrition and to lose weight. While there is a lot to love about the DASH diet, it may not be for everyone. Here is some information about where the plan came from, the pros and cons of the DASH diet, and whether or not it could be the right choice for you.  I think that because many in the African American community deal with high blood pressure and hypertension, this is a weight loss plan that could help so many people.

What is it?

The DASH in the diet stands for Diet Approaches to Stop Hypertension (DASH). It was created as a low sodium, high fiber and low fat diet approach to help people with hypertension regain control of their blood pressure. It also emphasizes calcium and potassium while avoiding lactose products, which can help those with lactose intolerances too. The DASH diet is not only recommended for those with hypertension, but also many people with Type 2 diabetes have benefited from it as well.

Where did DASH come from?

The DASH diet was developed by the National Institute of Health (NIH) based on a review of a series of studies examining diet, nutrition and hypertension. It was quickly adopted by the American Heart Association, the Mayo Clinic, and by the Office of Disease Prevention and Health Promotion in the US Dietary Guidelines for Americans as the best diet to follow for heart health.

What can you eat on the DASH diet?

The diet is simple to follow. Here are some of the key rules:

  • Choose low sodium and low fat foods.
  • Avoid excess amounts of red meat.
  • Increase your portions of fruits and vegetables to 3 to 6 servings a day.
  • Limit alcohol and caffeine intake.

In the book there are more complete explanations of what to do and not do on the diet, plus recipe suggestions. Recipes and meal suggestions are also available from a number of sources online. The key to the diet is to seek out low fat, low sodium and high fiber foods. You should avoid dairy, as a high calorie source with no fiber, and find your calcium in other sources like dark leafy greens or a multivitamin.

What are the pros of the DASH diet?

The major pro of the DASH diet is that if you follow it completely, you will see a dramatic reduction in your hypertension levels within two weeks. This is why doctors are so keen to recommend it to their patients who may be entering into a high risk area of their life. The other major advantage to this diet plan is it does not require radical changes to your lifestyle or diet to begin to see advantages from it. By simply choosing low salt or low fat alternatives in what you already eat, you will move quickly into adopting the whole diet as a lifestyle. It is inexpensive, easy to learn and doesn’t require all of the calorie counting or portion control so popular with other diet plans right now.  The reduction of fat, and avoidance of dairy, eating more fiber and the lowering of blood pressure are the factors that come together to fuel weight loss.  My only addition would be that I suggest you avoid processed sugar as well for even more benefit and potential weight loss.

What are the cons of the DASH diet?

It can be easy to not get enough carbohydrate or fat while on the DASH diet which can prohibit weight loss. Fat is needed as a fuel for many of the body’s metabolic processes and eliminating it too much can cause the body to go into starvation mode. This is especially important if you are exercising regularly and intensely. You will need to seek out recipes and meal plans that work with the Dash plan because you will not be able to just eat on the go or on the fly because of how much sodium and fat found in processed commercial foods.  Another issue is that the emphasis on fiber can also be difficult for some people and it is not an ideal diet for someone with IBS or digestive tract issues (talk with your doctor).

Who should avoid it?

As mentioned before, the DASH diet may not be a good choice for those with digestive issues. It is also something that you should not begin doing without first consulting your doctor because of the significant sodium reduction and increase in potassium you may experience while on the diet. As with every diet, those with a history of eating disorders, body dysmorphic disorder or a long history of dieting are asked to avoid using this plan.

Rosita lost 50 pounds

by 8 Comments

Weight Loss Story of the Day: Rosita lost 50 pounds.  To avoid her family’s medical history and with God’s help she was able to change her life and embrace healthy eating.  Here is her story!

Rosita weight loss story

Name: Rosita
Age:43
Starting weight: 220 pounds
Current weight: 170 pounds
Transformation time: 13 months & I’m am still a work in progress.

“My journey began  Jan 9th, 2013. I was just tired of being tired. I had high blood pressure & my family has a history of high blood pressure. My parents both passed away from a stroke and a heart attack, so I knew I had to do something about my weight and health. I made excuses for years. Seems like every Monday I was going to start my diet, but Jan 9th, 2013  was the day I prayed to God to give me the strength to help me with this, and through much prayer he did. It wasn’t easy. I fell off the band Wagon a few times but jumped right back on.

How I did it: I started walking every day, like 2 miles, then I worked my way up to 6 to 8 miles. I did that for about 6 months, then I joined the gym. I do the elliptical for about an hour.  I also do zumba and some kind of cardio at least 5 to 6 times a week.  My diet consists of protein shakes for breakfast (total lean (gnu) or herballife). 2 hours later, I eat fruit or veggies. My lunch is my biggest meal of the day. I have a big salad or anything baked, then another light snack. For dinner, I may have another protein shake or a very light dinner. I try to stay below 1300 calories a day. The more you work out the more you can eat, within moderation  I drink plenty of water too.  Weekends are still a struggle. I don’t deprive myself. If I want something I will get a couple of bites lol.  The struggle is so worth it. It feels great to go in a store and buy regular clothes.  Also, the nice commits you get when people haven’t seen you in months help make it all worth it.  It keeps you motivated.  I just hope & pray that my story will help someone because BWLW really helped me.  I love seeing all those amazing women losing weight!”

7 Tips for a Heart Healthy Diet

by Leave a Comment

heart healthy dietIt is never too late to make changes that can improve the health of your heart. The simplest changes to begin with concern your diet. It is usually recommended that you begin by changing one area of your eating habits at a time, rather than go for a radical overhaul. This lets your body and mind adjust to the changes easier and increases your ability to stick your new lifestyle. Here are 7 tips for a heart healthy diet. If you utilize a tip each week, in less than two months you can be in the habit of eating in a way that cares for your heart.

Tip #1 – Whole grains

Switching to whole grains has gotten much easier. There are many products such as whole grain cereals, breads and pasta you can choose instead of your regular brands. You can focus on adding more brown rice, barley, buckwheat, steel cut oats, whole grains and ground flaxseed products in your diet.

Tip #2 – Fruit and veggies

Many people drop the ball on adding enough fruits and vegetables to their diet because they believe that fresh produce is expensive and can hard to keep. Canned and frozen fruits and vegetables can be equally as good and easier to keep on hand. Just read the labels to make sure they are not packed in sugars or syrups or have sugar and salt added in, something surprisingly common with frozen vegetables. A good way to know what fruits and vegetables are good to eat together is to arrange your plate by color. The more colorful your plate, the better the balance of the healthy foods on it.

Tip #3 – Cut the salt

Try a salt substitute to lower your salt intake, but be mindful that MSG hasn’t been used to replace it (read the label). Some people are very sensitive to MSG and can experience problems. Ground pepper, crushed garlic and turmeric are popular salt substitutes. Pay extra attention to the nutrition labeling on your food too so you can make sure you are picking low salt choices.

Tanya lost 80 pounds with weight loss surgery

by 2 Comments

Let’s show some BWLW love to Tanya who has lost 80 pounds.  This petite 5 foot tall lady was dealing with polycystic ovarian syndrome, insulin resistance and high blood pressure.  Weight loss surgery worked for her.  Here is what she shared about her weight loss journey:

Hi my name is Tanya and I just wanted to share part of my weight loss journey. My highest recorded weight was 301 pounds at 5 feet tall. I suffered from pcos (polycystic ovarian syndrome) which causes one to be insulin resistant, along with a slew of other problems. I also was suffering from high blood pressure. While in school, preparing to be a medical assistant, I noticed I was eating more, moving less and tiring easy.  I was opting for the elevator from the first floor to the second floor. Not liking this feeling or the way I looked, I was motivated to do something…but what? I had already failed at every diet under the sun so I decided to talk to the surgeon who had previously removed my gallbladder and have gastric bypass surgery.

On 12/18/12 my surgery was performed. Now, almost 10 months later, I’m down 80 pounds. I eat dramatically different now; low carb, low fat and very small portions. I also workout five times a week. Recently, I added strength training to my exercise program. It’s not a quick fix.  Surgery is not a easy way out.  There are plenty of days when I want to give up but I don’t want to go back to high blood pressure.  My blood pressure  has been great since the day after surgery. I also don’t want to trade my size 18 jeans back in for size 28. God has blessed me. I have none of the bad side affects associated with gastric bypass surgery. Even though I suffer from severe depression and bipolar disorder, for the most part I’m happy knowing that I’m on the right track to a healthier me.

Tanya weight loss story

Tiffany lost 115 pounds

by 14 Comments

Today’s weight loss journey:  Tiffany lost 115 pounds.  At 24 years old, she knew that being 293 pounds was not a healthy weight for her.  She embraced exercise, gave up the negative foods and created an eating plan that worked for her.  Here is what she wrote to us about losing the weight:

“Hi, I’m Tiffany and my weight loss journey began in March of 2011. I was at my annual checkup and was having problems with my blood pressure. When I got on the scale, I was shocked to see I weighed 293 pounds. Being only 24 at the time, I knew that was completely unhealthy. I decided to take control of my life that day. I started exercising 6 days a week and my rest day was Sunday. I would power walk 3 miles at the track in the mornings and go to the gym at night. I also did workout tapes. Leslie Sansone Walk Away the Pounds is my favorite!! I  also do Zumba 3 times a week. I just wanted to stay active.

I gave up fast foods as well as fried foods and sodas. I haven’t had a soda in almost 2 years and I don’t miss them. I also put myself on an eating schedule. I drank lots and lots of water. It took me a year and 6 months to reach my current weight of 178 lbs (115 pound weight loss). I found it helpful to keep track of your progress.  That way, you can see how far you are from your goal. I only weighed myself once a month. My weight loss motivation was all the successful weight loss I was seeing around me. I knew that if I took it one day at a time I would reach my goal of being a better me. I thank God everyday for giving me the strength to lose this weight and the discipline to maintain my current weight. I would tell others who are on their journey to never give up and always stay focused on your goals.”

Tiffany weight loss photos

The Benefits of Chia Seeds

by 1 Comment

chia seedsMost of us know the Chia seeds from the holiday commercials about Chia pets, or maybe you have experimented with the Chia herb gardens. What more and more people are starting to realize is that the Chia seed can bring an enormous benefit to their lives as a part of their diet. Over the past 30 years, anecdotal evidence has shown how the effects of consumption can help with a wide range of ailments from high blood pressure to diabetes and be an important part of maintaining a healthy weight. Scientists are beginning to examine these little seeds much more closely.

Side note:  I LOVE them in my green smoothies!! 

What is Chia?

Chia seeds are native to Mexico and come from a small flowering plant. The seeds are mostly brown or black in color, although they can also sometimes be white, and have no noticeable flavor. They can be added raw as a topping to food, or cooked into dishes. There is no recommended daily amount of Chia seeds to consume, however most people who advocate Chia recommend about a 2 tablespoons a day (dry) taken as a part of your meal or as a tea. It is important to remember to drink 8 ounces of water with your Chia if you are taking it dry because of its high fiber content.

Weight Loss

Chia seeds have shown to be beneficial in helping with weight loss for several reasons. They have a high nutritional profile, are high in protein and fiber. All of this combines to help you feel full faster. What makes Chia choice than other food supplements for dieting is while it makes you feel full faster, reducing your need and desire to eat more; you are not sacrificing your nutritional needs. With many protein or fiber rich meal replacements, the nutritional profile is low meaning you are getting full, but not getting any of the important minerals and amino acids that your body needs to stay healthy.

Heart Health

The effect that Chia seeds have in regulating blood pressure was first noticed alongside the effects that were appearing in stabilizing blood sugar levels in research. It is thought that the components of Chia that make it so effective in helping with weight loss have a companion effect of strengthening the bodies circulatory and digestive systems which then leads to increased heart health through lowering cholesterol and regulating insulin.

Pamela lost 32 pounds

by 1 Comment

Let’s show some Black Women Losing Weight love to Pamela!  She lost 32 pounds.  She credits 22 pounds of her weight loss to following our monthly challenges.  Here is what she had to say about losing the weight:

In the before picture I was 202 pounds! I was losing weight slowly but it was when I started the Black Women Losing Weight challenges six months ago.  That allowed me to lose 22 of my 32 pounds. I did the exercise that was given to us in the challenges! I also go to the gym at least 3 times a week.  There, I do the treadmill for at least 45 minutes.  At the gym, I focus on a different body part each day, but I always do abs before starting my workout.

I changed my eating habits, cutting back on sodas, junk food and fried foods. Black Women Losing Weight has really been a blessing to me and I can’t wait to start the next challenge!!

What was your motivation:

I would always asked my doctor for weight loss pills because I wanted the easy way out.  Because of my high blood pressure she wouldn’t give me any.  I knew I didn’t wanna continue to take blood pressure pills, so I decided to do the next best thing which was walking going to the gym.  The weight was coming off slowly and then I ran across BWLW and that really got me motivated.  BWLW along with husband being their to support me and work out with me was the perfect combination!  Now, I have a lower dosage of blood pressure medicine.  I’m gonna continue the challenges, lose weight and get off the medicine completely!  My current weight is 170 pounds and my goal is 150 pounds.

Pamela weight loss photos

 

How Is High Blood Pressure Connected to Weight Loss?

by 2 Comments

More than 60-percent of U.S. adults are considered overweight. Vanity aside, carrying around a few extra pounds can have a huge impact on your health and quality of life. What’s more, among the dozens of diseases impacted by obesity – diabetes, heart disease, cancer, infections, infertility, ulcers and chronic pain – high blood pressure is considered the number one disease related to your weight. This is important because, high blood pressure is currently listed as the primary cause of death among those older than 25 due to its intimate link with heart disease.  Heart disease is a huge killer. If you are concerned about women’s health, you’ll want to know about high blood pressure as a risk factor.

Blood Pressure: How High Is Too High?

The normal range for blood pressure hovers around 120/80 with the top number representing systolic (peak) pressure and the bottom diastolic (minimum) pressure. Anything over this is considered high blood pressure, but there are varying levels of severity. The stages are broken down as follows:

  • Prehypertension: 120/80 to 139/89
  • Stage 1: 140/90 to 159/99
  • Stage 2: 160/100 and higher

With each stage comes increased chance for developing heart disease and other cardiovascular related diseases including stroke. High blood pressure can also result in sudden death in some cases.  It’s a serious matter and you definitely want to get it checked regularly.

How Blood Pressure Is Connected to Weight

As mentioned before, high blood pressure and your weight are intimately linked. Almost half of those with high blood pressure have the condition due to excess weight. This is because obesity causes a buildup of fatty tissue which places extra resistance against blood vessels. This makes it more difficult for the heart to pump blood which, in turn, leads to hypertension.

Weight Loss and Blood Pressure

When it comes to blood pressure and weight loss, losing a small amount of weight pays off. Losing as little as 10 lbs can lower your blood pressure by nearly 2 points. Significant weight loss – anything over 10-percent of your body weight – can have dramatic effects on blood pressure as it can lower blood pressure by nearly 5 points. The more you lose, the more the numbers on the blood pressure monitor drop.

high blood pressure and weight loss

The apparent link between blood pressure and the number on the scale is why weight loss is considered a primary treatment for high blood pressure. Many physicians will start their patients on a weight loss regiment at the first sign of prehypertension as a way to avoid high blood pressure medications. Of course, blood pressure measurements that fall in dangerous ranges are always treated with medications. Even when this is the case, weight loss still plays a primary role in the treatment and management of the disease.

While weight loss can lower your blood pressure, losing weight and maintaining a healthy body weight before high blood pressure occurs can prevent it. Weight loss can also reduce your risk for a host of other diseases, most of which are among the leading causes of death in America.

We talk about high blood pressure a lot in the black community and many of our friends and family members are dealing with this health issue.  Get your blood pressure checked and do you you have to do to bring it down if it is too high.  Your health is worth it.

Lequenta lost 81 pounds

by 3 Comments

Today’s featured weight loss success story: Lequenta lost 81 pounds by exercising and changing her eating habits.

After I had a add an accident in 2012, after my 31st birthday, I was placed on blood pressure pills and some other medication to try to get me to heal.  They put me on steroids which made me gain weight.  Then, just because I was doing different things at work and not eating the correct way I started to gain.  My friend Treesje took that before photo of me and I was just disgusted.  I was three hundred and seventy four pounds.  My current weight is 293 pounds.  My goal weight is to get to 215 pounds  I started working out.  I got a membership and asked what I can do.  I started working out 7 days a week for the first 2 months. I did not take a break.  After 2 months, I was strictly doing cardio.   I changed how I eat and I don’t look at it as a diet I look at it as a lifestyle.

Now, I work out 5 times a week.  I do cardio and then weight lifting. I no longer eat bread pasta and I stopped drinking milk.  I tried to drink a lot of water…a lot of water.  I have a lot of fresh fruits and vegetables.   I eat fish and chicken, but not pork.  I’m always on the go and doing have something, because if I’m sitting down that’s going to allow the weight to sit on you.  My ultimate goal is to get off my blood pressure pills.

Lequenta weight loss