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Vee lost 58 pounds

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Let’s show some BWLW love to Vee.  She lost 58 pounds and created a weight loss plan that works for her which includes clean eating and food prep.  Here is what she shared about her lifestyle change:

Vee before and after

“Hi My Name is Vee and this is MY Life Change!”

What was your motivation? “I completely was tired of being fat. I couldn’t walk stairs and I wanted to be able to everyday things that my weight was hindering me from doing.”

How did you change your eating habits? “I started by fasting for 3 weeks (I ate only RAW fruit and veggies), now I eat extremely clean. No processed foods and small portions. I pack my food for when I’m away from the house and now I go by this motto called “Eat Inside The bag” So, I don’t eat anything outside of my lunch bag to make sure I stay on track. No Sugars, Carbs, or Late night snacking. I also do a weekly food prep to help me throughout the week.”

What did your workout routines look like? “I started by walking. Then, I joined a local boot camp class, and I also have a personal trainer. However, to help me reach my ultimate goals, I work out on my own at 5am in the morning and I then train in the evenings. I try to not take more than 2 days off from my exercise regimen.”

What was your starting weight? What is your current weight? “I started at 315 pounds and I’m currently at 257 pounds.”

How long did your transformation take? “It took me 1 year. (I’m not finished)”

What advice do you have for others who want to lose weight? “You are doing well no matter where you are on your journey. Don’t count the pounds, count your progress. Don’t compare yourself to anyone else Standards. And there is NO SUCH THING as you are not doing something hard enough. You will see progress at your own rate! And yes you will “Show” them, just like I did.”

Rhonda lost 20 pounds

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Let’s show some love to Rhonda.  This Sigma Gamma Rho sista (my soror) lost 20 pounds and tightened up her midsection.  Check out what she had to say about her weight loss journey:

Rhonda weight loss photos

“Love and Light to BWLW!  My name is Rhonda Brown-Massey and I am a 33 year old mother of a 7 year old. These are my 8 month fitness progression photos and I am submitting them in hopes of inspiring those in the fight to gain control of their weight. I went from 188 pounds in February 2013 to 168 lbs in October 2013 and although I still have a ways to go, I am so happy with my progress so far. I am a living testimony of the concept that meeting your fitness goals is 30% what you do in the gym and 70% what you do in the kitchen. I’ve always been a gym rat that could run and weight train and be conceptually fit, but you wouldn’t be able to tell from looking at me because I was eating fast food, and loads and loads of sugar everyday. I read an article one day titled “Are You Addicted to Sugar” that made me see the light. I realized that the sugar I was consuming was keeping me from looking the way I wanted to. Once I understood what I was doing to myself, I was able to combat it with better choices that eventually lead to a lifestyle change that yielded the results that you see in my after photo. Reducing my sugar (and carbs, which your body processes just like sugar) eating clean, and High Intensity Interval Training (HIIT) changed my life. Now, I have more confidence, and am loving the body I have even more! I never thought that the skin on my belly would ever look good enough to show after being a “C- Section Victim”, but with hard work, faith in myself and most importantly, faith in God, I’ve been able to show my mid-section without being embarrassed. Follow me on instagram for fitness motivation: @massrhoyalty22

Cheryl lost 40 pounds

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Let’s show some love to Cheryl.  She lost 40 pounds and was able to improve her pre-diabetes diagnosis.  Here is what she shared with us:

Cheryl weight loss story

“My name is Cheryl Miller and I am 42 years old. I started my journey last October (2012) while weighing 262 pounds. I was placed on medication for hypertension and was using a Cpap machine.  I was also diagnosed as being pre-diabetic. I didn’t love myself and felt miserable. I walked in a gym for the first time to change my life. Now, I have a personal trainer,  work out 5 days a week at the gym and do cardio on the weekends. My diet changed from carbs and fried foods to eating mostly chicken, fish and veggies. 40 pounds later, I weigh 224 pounds. I feel wonderful. My blood sugar went from 162 to 112 and my A1C from 6.5 to 5.8 because of my new lifestyle. My goal is to be the healthiest I can be and be medication free in 2014. I want women to see my story and become inspired to improve their lifestyle. Thank you for taking the time to view my story.  I can be found on Facebook and Instagram @sassy_fit_girl”

Cheryl before and after photos

LouCinda lost 42 pounds

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Let’s show some love to LouCinda.  She lost 42 pounds over the course of a year and went from a size 18/20 down to a size 12/14.  Here is what she shared with us about her weight loss journey:

Lou weight loss journey

“My motivation was to take control and not end up a high blood pressure or a victim of diabetes. I’ve always felt that prescription medicine will fix one thing but you’ll need another prescription to fix the side effects of the first prescription. The doctor told me that I would die of high blood pressure if I didn’t take the pills or lose the weight. He told me to pick one. I decided to lose the weight. Besides, losing weight is something I can control so I thought “Why not give it a shot.” I knew I couldn’t do anything to long as far as workouts were concerned, because I wouldn’t stick with it. So, I thought about what I was eating.

The first thing I did was that I figured out my eating weaknesses. My weaknesses were bread, pastas and Pepsi. I could eat 6 slices of toast in one sitting. I knew that if I figured out my weaknesses first and conquered them that everything else would be a breeze! It was hard at first but I just took it day by day. Before I knew it, I had lost 15 pounds. I also increased my water intake. I felt lighter and happier. Inline with cutting out those items, I simply started walking twice a week in my local park. I only did 30 minutes because I had other things to do besides exercising. It wasn’t a fast walk but a walk just the same. Before I knew it, I was running and walking 3 times a week. When it rained, I went home and did jumping jacks. I just continued to remain active. I believe that’s the best answer to any weight loss question; just remain active and keep your body in motion. It doesn’t matter what you do, just do something. I heard people say exercising makes you happy but I just thought only the thin or tiny people say that. I now understand what they meant because if I don’t exercise or start to slack off in any way, my attitude changes. I’m happy when I exercise. I would’ve never thought that but it’s true. My starting weight was 213 pounds. I’m now at 171 pounds. My blood pressure is never higher then 120/80. I went from a size 18/20 to size 12/14. The pictures I sent are from 2011 until now. I lost 42 lbs in a year. That’s my story! My advice to anyone would be just do something!!!”

5 Things Diabetics Should Consider When Dieting

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diabetesThere are things concerning your health that you have to consider if you are a diabetic who is trying to lose weight.  There are a lot of complications that can occur if you have diabetes and you don’t follow the medical protocols you’ve been given, whether type 1 or type 2 (type 1 often has more dietary complications, but you do have to keep an eye on these for type 2 as well).  Changing your eating habits and exercising can have a negative or positive impact on your health so it’s important that you discuss what you are doing to lose weight with a medical professional so that you don’t put yourself at risk.  Here are a few things you should consider:

1.  Diet is a big part of your blood sugar control, and if you reduce your calories too much, you can start to have issues. This is probably the biggest thing that you have to keep in mind when you are dieting as a diabetic. You have probably been told that you have to eat certain things in a certain way in order to maintain your blood sugar levels throughout your day. It is not a good ideal to dramatically change what you’ve been told to do simply because you’re trying to lose weight. For example, small portions have always been thought to be helpful with weight loss, but diabetics have to make sure that they are still getting the appropriate amount  and type of food to regulate blood sugar.

2. Keep an eye on your carbs and eat them throughout the day. Many diets tell you to cut out most of the carbohydrates you eat, but as a diabetic, that can really be detrimental. So don’t totally cut them out; it’s okay to lower the number of carbohydrates that you have in your diet as long as the amount that you keep in is sufficient enough for you to stay healthy as you are trying to lose weight. Your doctor can help you determine which carbohydrates to keep, which ones to drop, and how low you can (or should) go.

3. Exercise is something that you really have to watch, because if you push too hard, you can kill what you’re working toward. Some diabetics will try to develop their exercise regimen on their own, but that doesn’t always work in their favor. You may push yourself too hard, or you may throw your blood sugar way out of whack. Because of these risks, many diabetics will actually opt to work with a personal trainer or seek professional help. Why? Because trainers usually have be taught how to work with people with special medical needs (including diabetes) and they will be able to develop a safe exercise regimen that will encourage weight loss but won’t put other areas of your overall health at risk.  Don’t be afraid to ask for help.

4. You cannot make too many changes too quickly or you may throw your body into shock. This is a good rule whether you are diabetic or not. If you try to change everything about your diet and exercise all at once, your body may not be too happy about what you are doing to it. As a diabetic, the risk is higher because your blood sugar will likely go all over the place, which will force you to change the amount of insulin that you are using throughout the day. It may be better for you to make gradual changes and keep a very close eye on your blood sugar. Then, you can make a particular change, wait for your blood sugar to adjust to the change, and then make a new change after your blood sugar has corrected itself.  Slow and steady wins the race.

5. Eating slowly is still important, diabetic or not.  In our culture, we have a tendency to “scarf down” our food, and even though that’s a side effect of how quick our current world moves, it’s not good for our digestive systems. The nutrients that we need don’t absorb as well, we don’t enjoy the taste of our food as much, and our digestive system isn’t very happy with that sort of result. So, make sure that you sit down and enjoy your meals, instead of just eating everything as quickly as you can. It will help with the overall process of weight loss and make you feel more satisfied.

If you have diabetes and you want to make sure that you lose weight safely and effectively, make sure that you talk to your doctor early on in the process. Then, they can help you make the appropriate changes in a timeframe that is safe and sufficient for the weight loss that you are seeking. Contact your doctor as soon as possible for guidance and advice on the topic.

3 Reasons to Go Gluten-Free

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gluten freeMany people today are starting realize that they have gluten intolerance and that their bodies do better without wheat and grain products that contain gluten.  Some have even be diagnosed with a disorder known as celiac disease, which involves an inability to digest gluten.  In addition, many people have adapted the “gluten free” diet and are using it’s principles to improve their weight loss plan.

Even though going gluten-free is not a “miracle diet,” it can actually help you a lot in your weight loss efforts. Here are some of the ways that going gluten free can help.

By eliminating gluten, you automatically reduce your carbohydrate intake, especially highly processed, simple carbs.

One thing that many people don’t realize is that, by going gluten free, you end up going low-carbohydrate as well. Why is this? Well, because the most common source of gluten is wheat, and wheat is at the core of many starchy or highly processed products, which make up the typical American diet. That means you will be eliminating breads, pastas, baked sweets, cereals, and a number of other foods that are processed with wheat.

Why does going low-carb help? A low-carb diet encourages your body to burn fat as you exercise, because it will want to store what little carbohydrates that you have for energy use later on. You need to have some carbohydrates, because they help with vital bodily functions, but reducing them can really help to jump-start your weight loss plan. You don’t want to totally eliminate carbohydrates, like some people do, but instead go low-carbohydrate and have some of an energy store to work with.

Of course, you have to do this intelligently; there are plenty of options out there for people who are gluten-free that have the same amount of carbohydrates (rice bread, for example), so it won’t really make much of a difference. Eat foods like veggies, fruits, nuts, seeds, and lean meats instead. Make sure that, however you go gluten-free, that the options that you are eating are not processed foods. They won’t help your weight loss efforts either.

By going gluten-free, you help to reduce inflammation in your body.

This is an interesting fact that many people don’t realize. Gluten itself (not carbohydrates, but the actual compound gluten) actually sets an immune response in some people, which may cause you to have issues with inflammation in different parts of the body, including your digestive system. As mentioned above, Celiac disease is one of the things that can happen as a result of this gluten inflammation, but there is a growing number of people in the population who are merely gluten sensitive, but are completely unaware of the sensitivity.

The inflammation usually occurs in the digestive system, as previously mentioned. This can cause a number of issues, including a lack of an ability to absorb nutrients and irritation of the bowels. It can also cause constipation in extreme cases. Even if you are not sensitive to gluten, eliminating gluten from your diet may help encourage this nutrient absorption, which will encourage overall weight loss. Overall, eliminating (or, at least, reducing) gluten from the diet could actually be a good thing, even if you are not sensitive to it at all. There is still research to be done on this topic, but there is speculation and information that you may want to research for yourself to find out if it may improve your health.

By going gluten-free, you may find that you have more energy. This is currently only speculation, based on some things that researchers have seen in studies. If you are eliminating gluten, which means that you are eliminating carbohydrates, why would it help you to have more energy? There are a few reasons that this may be the case. First, because you won’t feel “bloated” or “ill” due to the digestive system issues we just talked about. Another reason that this may be the case is because many foods that have gluten are processed and full of sugar, and it has been shown that the amount of processed food that you eat may affect how much energy you have overall.  If your blood sugar levels and not constantly in flux, you will have a more consistent energy level thus feeling less tired.

As with any diet and exercise program, make sure that you talk to your doctor before you go gluten free. They can give you suggestions on diet, exercise, and other factors that may be related to your weight loss goals, and he or she can help you in case something goes awry in the process.

6 Things That Bodybuilders Can Teach Us About Weight Loss

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bodybuilders bodybuildingLosing weight is a huge undertaking and it can be really intimidating to go through on your own. There are lots of things that you may feel like you need to learn in order to reach your goals in a reasonable amount of time. If you are trying to lose weight, I suggest that you get some advice from a source that you may not expect – bodybuilders. There are a number of things that we can learn about health, fitness, and weight loss from our bodybuilding friends, but we’re going to focus on six of them in this article.

1. We should do more to understand the role of macronutrients. Most people haven’t even heard of macronutrients, let alone understand their role in the weight loss puzzle. In general, macronutrients are the large categories of nutrients that we need in order to survive. The three macronutrients are fats, proteins, and carbohydrates, and each of them plays a different role in the vital functions of the body, such as the regulation of hormones and insulin. Some people make the mistake of eliminating one or more of the macronutrients in their weight loss program, when you actually need a certain amount of each in order to lose weight properly.  Here is more info from bodybuilding.com on using a 30/30/40 ratio of fats, proteins and carbs to lose fat and build muscle.

2. Muscle has the ability to burn fat. How does this work? Well, first, it has been proven that the natural amount of calories that the body burns to maintain muscle is more than the amount of calories needed to maintain fat. So, as the amount of muscle in your body increases, the more calories that your body is burning and the more fat goes away. Metabolism increases, and therefore, you have the ability to burn fat. However, unless you are focusing on eating right and exercising properly, the amount is negligible; it requires that you to put in some effort on your end.  If you are eating way too many calories and not working to maintain the muscle…you won’t see any benefits.

3. A deep, real commitment bears results. This is probably the most important thing that those who are trying to lose weight can learn from those who enjoy bodybuilding. People have very toned bodies and ripped abs only get to that point because they are committed to what they are doing. That’s how weight loss works too; it involves a commitment to drop the weight, and if that commitment is real and consistent, you will see results.

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Chandra lost 61 pounds

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Today’s weight loss success story: Chandra lost 61 pounds.  This proud mom was motivated by her son who is fighting obesity as well.  Here is what she shared with us about how she is losing the weight:

“I’ve lost 61 pounds so far from my highest weight. I plan to lose 50 more. I’ve done this by switching to a high protein, low carb diet, drinking plenty of water, and exercising at least 3 days a week. I had to finally make up in my mind that I was ready to make a change.

My first motivation is to be an example to my son who is struggling with obesity. Secondly I just want to live a healthier lifestyle so I can live longer. I’ve struggled with weight all of my life and I’m ready to change for good. My starting weight was 336 pounds and my current weight is 275 pounds. My goal is 235 pounds. I’ve been working with a nutritionist who has been helping me with a high protein, low carb plan. I eat between 1200 and 1400 protein calories a day and no more than 30 grams of carbs a day. For exercise, I workout on the elliptical for 30 minutes, 3 times a week and other multiple machines that target my thighs, stomach, and arms.”

Chandra weight loss success story

Whitney lost 82 pounds

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Let’s show some love to Whitney who has lost 82 pounds.  This lady of Zeta Phi Beta wrote to us to share how she pushed past the pounds and the pain of losing loved ones to obesity and began changing her life earlier this month.  Here is her story:

“Hello, my name is Whitney.  I stared my journey on Feb. 1st of this year at 490 pounds. I eat clean and workout everyday some times twice a day.  I want to show the world it doesn’t matter the size, we can all get healthy.

I’m 26 Years old and embracing this new walk of fitness. After losing my grandmother and my mother in their early 40’s from obesity, I feared that I would be next. Dealing with all the hurt and pain, I decided that enough was enough. I got on my scale and almost passed out at the fact that I had eaten myself into a 490 pound body. At that point I thought for sure life was over but after praying and turning it over to God I realized I had power to change. On February 1st, 2013 I got my first gym membership. I had no idea what I was doing and I couldn’t fit into any machines. This depressed me but I wouldn’t give up. So, I found one machine that I could fit and that was the elliptical bike. I rode that bike until I was able to burn 1000 calories a day. Then I worked my way up to the treadmill and the regular elliptical. I wouldn’t leave the gym until I burned 1000 calories. I also changed my eating habits. I would use My Fitness Pal as guidance. I then joined a boot camp class and the weight began to melt away.  I cut out all fried foods, I don’t eat any white carbs. Also, I eat three meals a day and nothing after 7 pm. I have a cheat snack (not meal) but only snack twice a month.

I’ve been on this walk for 8 months and I’ve lost 82 pounds. My current weight is 408. I am determined to walk out of this coffin I use to call my body. One meal, one workout, one day at a time, I’m doing things I never thought possible. Running, jogging, sit-ups, push-ups, squats, leg lifts, frog jumps, weight lifting…The whole works. Now, I’m able to help others who’ve thought they are too big to workout or be healthy. If I did it at 490 pounds I know that you can do it too. Join me in the movement. With God all things are possible. Follow my videos, pictures and food/ workout plans on Instagram @biggirl_workingout

My advice to anyone starting this journey is to remember we all have to start from some where. This is not a race but a lifestyle. We will have good days as well as bad days but we don’t give up and never quit. Working out is hard but day by day it will get easier. We have to push pass the pain and keep the mission close to heart. We can beat this fight of obesity. Remember God will break the chains but we have to break the habits. Be blessed!!!”

Whitney weight loss photosNow she can fit into one leg of her old size 36 pants.  AWESOME!!
Whitney weight loss story

Bridgette lost 40 pounds

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Let’s show some Black Women Losing Weight Love to Bridgette who lost 40 pounds by eating clean, food journaling, and working out regularly.  Here is what she shared with us:

My primary motivation to lose weight was because my children!!! I wanted to be around for them. I lost my parents due to heart disease and I was determined not to leave that legacy for my children. My starting weight was 200 pounds in 2011 and over the next year, I managed to lose a few pounds. My real weight loss journey didn’t begin until December 2012! Over the last 6 months, I have lost a total of 40 pounds through walking/running, logging everything I eat and eating less carbs. I eat clean (vegetables, fruit, turkey, and chicken, No white carbs) 85% of the time.  On the weekends, I may have brown rice or pasta in a dish. I drink at least 6 glasses of water daily.  I plan to lose an additional 5-10 and I will have reached my goal of 150 pounds. This is a lifestyle change!!!

Bridgette weight loss story