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Dana lost 58 pounds

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Transformation of the Day: Dana shares how she lost 58 pounds this year with healthy food and exercise. Her goal is to be holistically healthy and to live a long life as a proud grandmother. 

Dana before and after weight loss

Social Media:
Instagram: @healthier4life

Here are my stats:
Starting weight: 282 pounds (April 2023)
Current weight: 224 pounds (November 2023)
Goal weight: 175 pounds
Starting clothing size: 22/24, 2X
Current clothing size: 14, Large

What is your motivation?
My goal is holistic health. I have my first grandchild. I want to live a long, healthy life so that I can play with her and be there for her and my future grands!

How did you change your eating habits?
I started focusing primarily on protein and not so much on calories. I keep my calories low and am on track with my deficit daily. I try my best to stick to 64 ounces of liquids daily. I don’t deprive myself of anything. 

Dana lost 58 pounds

What is your workout routine?
I work out four days a week, focusing on cardio and strength. 

What is the biggest lesson you’ve learned so far?
The biggest lesson I’ve learned so far is that I have to be consistent. I also have to approach things as a lifestyle vs. a diet. Lifestyles are forever. Diets aren’t. 

What advice would you like to share with women who want to lose weight?
Find out what works for you. Don’t be hard on yourself if you fall off. We all do. That’s why this is a lifestyle change and not a diet. When we fall off in life, we get back up and keep moving. That’s how you have to look at the weight loss journey. 

Remember, this is YOUR journey, and the only competition is you. Being a healthier and stronger woman is what the goal is. The time will pass by, so why not use this time to do something to make yourself feel proud?

Dana before and after weight loss

Alicia lost 40+ pounds

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Transformation of the Day: Alicia lost 40+ pounds. Intermittent fasting was key to her success, along with healthier eating habits and exercise. She learned how to eat food she enjoys while still keeping on track with her goals. We have followed her story since 2021. Check out her update. 

Alicia lost 44 pounds

Social Media:
Instagram: @peaceandlovealicia

What is your current weight? How have you maintained your weight loss/continued to lose weight?
I weigh 198 pounds at this time. (height: 5’7″-starting weight 242 lbs) I maintain my weight loss through intermittent fasting (OMAD). I work out in a virtual fitness program five days a week in the morning that combines cardio and strength training.

I typically eat my OMAD by about 6 o’clock after getting off work. I eat whatever I want in moderation, but I avoid processed foods as much as possible. I allow myself one to two cheat meals a week. I also make sure that my one meal a day is filled with whole foods.

Alicia before and after weight loss

Looking back on the lessons you’ve learned on your journey, which one stands out the most?
I feel one of the greatest lessons I learned is “calories in, calories out.” It is freeing to me because it is a reminder that I can literally eat anything I want in moderation, and I don’t have to put extreme restrictions on myself. I feel that was one of my downfalls in the past, and it would often result in me giving up time after time.

Would you like to offer any new or different advice to women who want to lose weight?
I encourage more women to give intermittent fasting a chance because it has been life-changing for me. I love it! Also, I want to tell all your followers that they are more than welcome to follow me here and ask me any questions that come to mind. I don’t mind offering support on others’ journeys.

Read more about Alicia’s weight loss journey from her 2021 interview.

Geanna lost 93 pounds

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Transformation of the Day: Geanna lost 93 pounds by working out and adopting healthier eating habits. Motivated by her love for her kids and a desire to save her life, she committed to the journey.

Geanna before and after weight loss

Social Media:
Instagram: @Fitglambaddie87
Facebook: Worth the Weight Fitness

What was your motivation?
My children

What inspired you to keep going, even when you wanted to give up?
The commitment I made to save my own life kept me going.

How did you change your eating habits?
I used my own program that I created. It’s a calorie deficit plan where I gradually started cutting out fried food, sugar, processed food, alcohol, and starchy foods. 

I began eating more vegetables, fruit, and low-fat proteins like lean turkey, chicken, or fish. I went 30 days without meat and increased my water intake. I also changed the way I cooked my food and started eating more raw. 

Geanna before and after

What is your workout routine?
I’m an Xtreme Hip Hop Instructor 

How often did you work out?
I work out 3-4 times a week.

What was your starting weight? What is your current weight?
My starting weight was 417 pounds, and my current weight is 324 pounds. 

What is your height?
I’m 5’9″

When did you start your journey? How long did your transformation take?
I started my journey in 2021. It took about one and a half years.

Is weight loss surgery part of your journey?
No

What is the biggest lesson you’ve learned so far?
I learned always to put my God first and me second. 

What advice do you have for women who want to lose weight?
Change and train your mindset and the body will follow.

Geanna before and after weight loss

Shantei lost 103 pounds

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Transformation of the Day: Shantei lost 103 pounds by changing her eating habits and prioritizing fitness. She shared her workout and eating routine with us and says weight lifting truly transformed her body.

Shantei before and after weight loss

Social Media:
Instagram: @Shanteigetsfit
TikTok: itsshantei
Facebook: Shantei

What was your motivation? What inspired you to keep going, even when you wanted to give up?
My biggest motivation was what would happen if I didn’t give up. I have been obese my whole life (from age seven until recently). I have been actively trying to lose weight since I was ten years old but had given up after a few weeks so many times before. I was determined to see what I would look like if I kept going. That was my biggest motivation – knowing what failure looked like but wanting to see what success would look and feel like. 

How did you change your eating habits?
I ate low-fat: I ate five times a day, and each meal had to contain 6g or less of fat. I also ate high protein to maintain as much muscle as possible because I was eating at a calorie deficit (about 1350) while working out. I was not too worried about carbs in the beginning as long as they were healthy carbs. 

What is your workout routine?
My weight loss came in two phases. Phase 1 was from July 2021 until Nov 2022. During this phase, I was not consistent in the gym, and I focused more on cardio. I lost 57 pounds during this time, but I looked flabby. 

I started phase two in December 2022. This was when I was the most consistent with working out and nutrition. I lifted weights five times a week. Monday/Wednesday/Friday, I did abs and legs. Tuesday/Thursday, I did upper body. I would do 40 mins of cardio each of those days as well. Lifting weights is what really transformed my body.

My cardio was walking on the treadmill on an incline. I would try to keep my heart rate between zone 2-3. I gradually started building my endurance until I could jog a mile. Now I can jog a 5k without stopping. I’d never even been able to jog a lap around the track before, not even as a teenager. 

What was your starting weight? What is your current weight?
My starting weight was 267 pounds, and my current weight is 164 pounds. 

What is your height?
I am 5’5″.

When did you start your journey? How long did your transformation take?
Phase 1 started in August 2021 and lasted until July 2022 (I lost 57 pounds). I went from 267 lbs to 210 lbs and then maintained. 

Phase 2 started in Dec 2022. By May 2023 (5.5 months), I’d lost another 47 pounds. I went from 210 lbs to 164 lbs.

What is the biggest lesson you’ve learned so far?
Make small goals and focus on those. I broke my goals into smaller obtainable goals even though I knew I wanted to lose 100 pounds. 

What advice do you have for women who want to lose weight?
Cut out distractions and triggers. I cut out social media and dating to stay focused. 

Quila lost 83 pounds

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Transformation of the Day: Quila lost 83 pounds and reclaimed her health. At 25 years old, she faced several serious health challenges, including Fibromyalgia, Lupus, and two autoimmune diseases – Lupus and Sjogren’s syndrome. What kept her motivated? “My kids, God, and Dr Sebi.” She shares how she took action.

Quila before and after weight loss

Social Media:
Facebook: Quila Germany 
Instagram (updated): @divine_coach_shaquila
TikTok: Transforminglupus/Divine Trinity Shop

I started my natural weight loss journey after I had my son in December 2018, but my weight journey didn’t begin until after March 2019. I tried to stay on a calorie deficit diet (1500 calories) or sometimes just count my calories to make sure I don’t go over 2000 calories a day. 

I got this far by renewing my mind in Jesus Christ. – Nutrition 80%, Exercise 20%, and Prayer 100%. I’ve been beating all odds in the name of Jesus! And by his stripes, I am healed.

What was your motivation?
My kids, God, and Dr Sebi. At the age of 25, I was diagnosed with two autoimmune diseases, Lupus and Sjogren’s syndrome. I was also diagnosed with Osteoarthritis, Fibromyalgia, Endometriosis, Ovarian Cyst Syndrome, Sciatica, Neuropathy, Chronic Pain, Chronic Fatigue, Sclerosis, Scoliosis, IBS, etc.

Going back and forth to the doctors was making me depressed. The medications were making me depressed, and I started to have a dependency on them.

I got tired of going to the doctors back and forth about high blood pressure, heart disease, and having to get injections in my joints. My joints were locking up and hurting very badly. I could barely hold or carry my baby. Being a single mother, I had no choice but to figure it out.

Now I don’t suffer from High Blood Pressure anymore. My pain level decreased, and I’ve learned to manage my symptoms without taking medications.

Quila lost 83 pounds

How did you change your eating habits?
I started to get rid of everything unhealthy in my kitchen cabinets, refrigerator, under the bed, etc. I didn’t remove everything in one day but weekly. I would remove one thing at a time and replace it with fresh fruits, like watermelon, which helped a lot! 

I started doing intermittent fasting for different reasons (physically, mentally, and spiritually). I also started eating a whole foods diet, eating fruits, vegetables, whole grains, and nuts. Then I began to remove pork, beef, and dairy products. (I just ate chicken and turkey the majority of the time.) I also used to make veggie omelets. 

Then I started to take breaks away from meat by practicing intermittent fasting. In 2022 I removed all meat from my diet. I also stopped eating eggs. I just stuck it out with Salmon, fruits, veggies, whole grain, coffee, and smoothies with the natural herbal supplements I make. 

Since I’ve changed my lifestyle, I have incorporated a variety of herbs and sea moss. I learned to make my own herbal supplements and elderberry syrup. 

What is your workout routine? I practice yoga for exercise (not spirituality). I do it for low-impact exercise and to build strength. I only went to the gym for about two months in 2019. I lost my transportation, but that didn’t stop me. I bought an Air Elliptical Machine, Ab ProCircle, weights, and more equipment over time. In 2023 I started going to the gym for a little while since I lost most of my equipment when I moved. 

How often did you work out?
2-3 times a week. 

What was your starting weight? 
205 pounds

What is your current weight?
I got down to 122 pounds, and now I am around 127 pounds.

What is your height?
5’2″

How long did your transformation take?
It took me less than 11 months to drop 83 pounds!

Is weight loss surgery part of your journey? No, it was not. Surgery was not an option for me because of Lupus. It could have caused me major problems.

What is the biggest lesson you’ve learned so far?
If you mess up, don’t give up. Just start back over. Also, don’t listen to negative feedback. 

What advice do you have for women who want to lose weight?
Pray, surround yourself with great support, and join Facebook weight loss groups. Get away from toxic people, and always prepare your food before you go out.

Tara lost 22 pounds

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Transformation of the Day: Tara lost 22 pounds by eating healthy food and working out. Not only did she lose weight, but this math teacher figured out the right mix of mindset and habits that has allowed her to keep the weight off for several years. #fitover40

Tara before and after losing 22 pounds

Social Media:
Instagram: @tntby_t

What was your motivation? What inspired you to keep going, even when you wanted to give up? Seven-plus years ago, my motivation was the negative talk about my weight. A friend of mine pointed out how I looked in my bathing suit. I appreciate her to this day for her honesty. 

Now, my motivation is me! I strive to maintain a healthy lifestyle as long as God allows. I happen to suffer from asthma since childhood. When I was in my early 30s, it was a challenge to walk around my classroom. I refuse to allow myself to endure such tribulations anymore. 

How did you change your eating habits? 
Changing my diet helped me lose weight. Working out is just an added incentive. At 48 years old, I am very cognizant of what I intake. I practice intermittent fasting and no longer use salt when I cook. I no longer use sugar, pay attention to ingredients in packaged foods, and stay away from sodas, pasta, breads, sweets, and fast food.

I have tried Keto, but sticking to it is a challenge. So now I just make sure I eat healthy and am in a calorie deficit; this works for me!

What is your workout routine? 
I work out 4-5 times a week. I do two days of 40-45 mins of cardio; treadmill, pool, elliptical, or Stairmaster. On the other two days, its upper body and legs. 

What was your starting weight? What is your current weight?
I weighed almost 200 pounds in my early 30’s, and now I’m a solid 178 pounds.

What is your height?
I am 5’4”.

When did you start your journey? How long did your transformation take?
I started my journey ten years ago. I saw no difference for the first couple of years because I wasn’t eating right. Once I realized how my eating habits contributed to my not losing weight, I hired a personal trainer. It took five months for me to drop 20-25 pounds. 

Is weight loss surgery part of your journey
No. I lost weight without any pills or surgeries. 

What advice do you have for women who want to lose weight?
Losing weight is a mindset. If you’re not mentally prepared for the challenge, you will not be successful. 

Natae lost 40 pounds

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Transformation of the Day: Natae lost 40 pounds by focusing on fitness and her caloric intake. She was tired of feeling uncomfortable, unhealthy, and unsure of her beauty. With her daughter as her motivation, transformed mentally and physically.

Natae before and after weight loss

Social Media:Instagram (fitness page): @fitnesswtae
Instagram: @_midastouch
TikTok: @_midastouch

What was your motivation? What inspired you to keep going, even when you wanted to give up?
My motivation stemmed from not really being comfortable with myself. My clothes constantly didn’t fit, and I questioned whether or not I was beautiful. 

Then I had my daughter and gained about 60 more pounds. Being healthy for my daughter is my motivation. I don’t want her to experience being unhealthy. 

How did you change your eating habits? 
I didn’t change things entirely. I don’t follow a program or any specific diet. I just eat in a caloric deficit. I also cut out certain high-sodium foods and sugary drinks. So, for example, instead of drinking regular Minute Maid, I drink the zero-sugar version. And it tastes almost identical. 

I stopped eating carbs for every meal. I cut them out of my breakfast so I can eat them for lunch and dinner. I did small things like that while eating in a deficit. 

What is your workout routine? 
My workout routine includes at least 35 minutes of cardio 5/7 days a week. I weight train as well. I do at least 15 minutes, focusing on specific body areas. 

How often did you work out?
I work out every day at the moment. However, I plan to switch to 5 days in the following months. 

What is your height?
6 feet tall

When did you start your journey? How long did your transformation take?
I started officially on November 25th. It took me about three months to lose 40 pounds. 

What was your starting weight? What is your current weight?
Starting Weight: 341 pounds
Current Weight: 303 pounds

Is weight loss surgery part of your journey?
No, I did have weight loss surgery. I do not plan to have any. 

What is the biggest lesson you’ve learned so far?
You don’t have to cut everything out to lose weight. A caloric deficit is what every diet is. You don’t have to starve yourself all day and eat once a day to lose weight. Three meals a day is what your body needs. 

What advice do you have for women who want to lose weight?
Start when you’re mentally and physically ready. You need to be mentally prepared to lose weight, especially if you have a good amount to lose. 

Even if you mess up one day, start again the next. It’s hard and frustrating when you feel you’re working so hard, but the numbers are not coming down. But they will! Consistency will get the weight off. Weight loss is not about rushing. Slowly losing weight will keep the weight off.

April lost 30+ pounds

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Transformation of the Day: April lost 30+ pounds. Her health and feeling better motivated her, but her vision of being a healthy mom in the future kept her inspired. By working out consistently, maintaining a calorie deficit, and focusing on nutrition, she has transformed. 

April before and after weight loss

Social Media:
IG: @myfitnessjournee33
TikTok: @transformwithapril
FB: April Williams 

What was your motivation? What inspired you to keep going, even when you wanted to give up?
My motivation was I wanted to be healthy, I wanted to feel better, and look better. Also, I want to be a mom someday. That’s my inspiration. Whenever God blesses me, I want to be the healthiest and fittest mom ever so I can give the child the best of me. 

When I want to quit, I think of my why and how far I’ve come. 

How did you change your eating habits?
I changed my habits by being in a caloric deficit. The program I use is Herbalife Nutrition. I replace two meals, eat a balanced meal, and healthier snacks in between meals. I have more discipline now. I don’t eat just to be eating and stop eating when I’m full. 

April before and after weight loss

What is your workout routine?
I work out five days a week. My workout routine includes strength training and Cardio…Nothing special. I follow a simple workout plan. I do what I love and not what I see everyone else doing. I increase my weights weekly, or I increase my reps if the weights are too heavy for me. 

What was your starting weight? What is your current weight?
My starting weight was 270 pounds at the beginning of the pandemic. My current weight is 240 pounds. (I gained 16 lbs back). 

What is your height?
I’m 5’5″. 

When did you start your journey?
I started my journey in 2019. My transformation took a few years, and I’m still a work in progress. Though I regained the 16 lbs, my body is still changing, and I’m still losing inches.

Is weight loss surgery part of your journey?
No weight loss surgeries. (I’m not against it, though. Do what works for you and be honest about it.)

What is the biggest lesson you’ve learned so far?
The biggest lesson I’ve learned is never to compare journeys. Instead, keep doing what’s best for you, and don’t worry about the negativity. Stay true to yourself and be authentic. Also, don’t be afraid of change. It’s good for you and your mental health. 

What advice would you like to share with women who want to lose weight?
My advice for women who want to lose weight: Do your research. Find what works for you and be consistent. Don’t look for quick fixes. Slow and steady is the best way to go, and you will keep the weight off. Don’t focus so much on the scale. It doesn’t measure everything. 

Jade lost 20 pounds

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Transformation of the Day: Jade lost 20 pounds. She found a love for weight lifting, figured out what healthy eating habits work for her, and committed to the process. Therapy is also part of her plan because she realized that her emotional eating was connected to childhood trauma.

Jade before and after weight loss

What was your motivation? What inspired you to keep going, even when you wanted to give up?
My motivation to lose weight was because I was genuinely unhappy with how I felt naked. My confidence was very low. I would look into a mirror and struggle with what clothes I should wear and what looked good on me. I was also tired of my legs chafing and wanted to be able to rock some wicked pair of high-waisted jeans. 

What inspired me was how I began to feel and the process. Even though it was very SLOW, there were days that I looked at photos, noticed the slightest changes, and that made me feel great. 

In the third month of my weight loss journey, I wanted to give up because I wasn’t seeing the “Ideal” changes I wanted to see. I started to second guess my program. Then within that week, everything changed, and the weight just started to fall off. I began to focus on what I loved the most about being healthy and doing what I love most: weight lifting. I realized when I wasn’t focusing so much on my body. Instead, I focused on what I loved doing, and the reward was losing weight. 

How did you change your eating habits?
Changing my eating habits was the most challenging part of this weight loss journey. Being from the Caribbean, food is everything. We use food as a celebration or to show the love of our culture. 

I also realized I’ve had some trauma from a young age and was always an emotional eater. I started therapy and was able to understand that food will always be there! 

I started to listen to my body and understand food reactions. I did a lot of research on the female body, especially on black women’s health. Certain foods, like cheese and dairy, don’t help our bodies because Casein (dairy protein) has an addictive response and causes bloating. So I began eating WHOLE FOODS and focused on mindful/intuitive eating. To lose weight, I went into a calorie deficit, slowly went into ketosis, and then transitioned out of ketosis. I learned how to track my macros, which was one of the essentials to losing weight. 

What is your workout routine?
I exercise in the morning and evening. I do cardio in the morning (30-35 minutes high intensity). In the evening, I do resistance training. 

How often did you work out?
I work out 4-5 days a week.

What was your starting weight? What is your current weight?
My starting weight was 228 pounds, and my current weight is 208 pounds.

What is your height?
I’m 5’5″

When did you start your journey? How long did your transformation take?
I started on October 31st, 2022. It’s taken seven months, and I’m still going. 

Is weight loss surgery part of your journey? 
Weight loss surgery was not part of my journey.

What is the biggest lesson you’ve learned so far?
I have always been on a weight loss journey. I went from being big to small, over and over again. My biggest lesson is to enjoy the process and continue to change small habits every day. Enjoying the process has made this easier because you start to notice wins, losses, and places for improvement.

What advice do you have for women who want to lose weight?
The best advice for losing weight is to have a positive and right mindset before you start. There are going to be wins and losses, sometimes more losses. However, consistency is key. Remember, everyone’s journey is different, and everyone’s body is different. 

Instagram
Health and Wellness page: @beyondtheblackneticmind
Personal page: @theactualjade

Rikke lost 60 pounds

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Transformation of the Day: Rikke lost 60 pounds. We have been following her journey since 2018. She has figured out how to maintain her success long term by being consistent with healthy eating habits, exercise and lots of patience. She has lots of wisdom and insights to share so check out her story.

Rikke before and after weight loss

What was your motivation? What inspired you to keep going, even when you wanted to give up? 

I would be lying if I said I didn’t start and give up for years. I did. After my divorce, I was in a low mental space. I was so depressed about how I allowed myself to get so overweight. I used to love shopping for clothes, but once I started gaining so much weight, I no longer enjoyed it. 

I wasn’t overweight as a teenager, but I kept gaining more weight once I started having kids because of my bad diet and lack of exercise. I was tired and unhappy and felt uncomfortable in my own body. 

I was following many different weight loss transformation accounts on IG, and I was so inspired. So I decided to make my own weight loss journey page. I thought that going public with my weight loss journey would help me stay disciplined.  

How did you change your eating habits? I started eating in a calorie deficit. I also used an app called MyFitnessPal to log everything I ate, including calories from drinks and even mayo, salad dressing, and things of that nature. I logged everything as best as I could. The app helps you know how many calories you’re consuming each day and tells you know when your daily calorie intake is done. It really helped me stay accountable. 

No foods were off-limits. I just made sure to stay in a calorie deficit. You get more food if you choose higher volume lower calorie meals most of the time. For example, I would fill more than half my plate with my favorite veggies. I also allowed myself to have one treat meal of my choice weekly. 

What did your workout routine consist of? How often did you work out? For the first 30 days, I literally worked out for 30 days straight with no days off. I took a picture every day at the gym and posted it on my IG account to prove I worked out. There were days I ended up at the game at 9:30 pm to make sure I worked out that day. It was hell the first couple of weeks, but then I found myself looking forward to my workouts and actually getting excited. 

I started with mostly cardio. I had to watch YouTube and IG videos to learn how to use the weight machines, and then I slowly started adding weight lifting as well. 

What was your starting weight? It fluctuated from 210 – 215 pounds. I currently weigh 154 pounds.

What is your height? 5’4″

Rikke before and after weight loss

When did you start your journey? How long did your transformation take? My weight loss journey began on November 25, 2016. Every year on my weight loss anniversary, I dedicate a special post to my weight loss. The main reason I do this is that I want to show other people that it can be done. 

I am no one special. I never had a personal trainer. I’m just like anyone else. I used to look at other people’s extreme weight loss stories and think, “I could never do that.” I thought it was some unobtainable dream. I want to show others who are trying to lose weight that they can absolutely do it. I want to be a cheerleader for them. 

It took me one year to lose 60 pounds, and I’ve been maintaining it ever since. I’ve had many stumbling blocks over those years, but I made working out a lifestyle I enjoy. I still work out five days a week, and I actually enjoy it. It’s my non-negotiable, just like brushing my teeth and going to work.

Is weight loss surgery part of your journey? I lost all my weight from diet and exercise. However, I did get an abdominal plasty (a.k.a. a tummy tuck.) I got this procedure done two years after my weight loss as a gift. After having four kids and losing 60 pounds, there was nothing I could do with all the loose skin. It was either live with it or remove it. I wanted to see all the hard work I had put in underneath the loose skin. I saved up for two years and paid for the whole procedure myself. I’m so happy with my results. I worked hard, and I deserved to do that for myself. 

Rikke before and after weight loss

What is the biggest lesson you’ve learned so far? That diet fads, tea tox, body wraps, and diet pills don’t work. There are no quick fixes. You don’t have to give up the higher-calorie foods you love to lose weight. You can have anything you want in moderation. They actually taste better when you don’t eat them all the time. Also, whole foods, lean meat, fruits and vegetables are your friend. 

What advice do you have for women who want to lose weight? Tremendous progress comes from tremendous patience. Patience is everything! Patience is the reason why most people never stick to their goals. You are going to have to work day in and day out. This means that just because the scale doesn’t go down that you stop going to the gym/ working out, you keep going…you stay patient. The more patient you are, the more likely you are to win.

Instagram: @getfaith_rikkesjourney_