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diet and exercise

Olivia lost 40 pounds

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Update: “Since you featured me, I’ve lost another few dress sizes and more pounds. It’s been a year since I first started my weight loss journey, and I am officially down over 60 lbs and 6 dress sizes!!” – @o.livi.liv

Olivia before and after

Transformation of the Day: Olivia lost 40 pounds. She refused to let depression, anxiety, pre-diabetes and high cholesterol stop her. Getting treatment for these issues, working out at home and eating healthy food has changed her life. Now, she is full of joy and energy. Check out her journey.

Olivia before and after
Olivia lost 30 of those 40 pounds in 3 months.

After a long battle with debilitating depression and anxiety, I decided to get some help. I also discovered at this time that I was pre-diabetic, had extremely high cholesterol, and a host of other medical issues caused by my obesity.

During treatment, I rediscovered my self worth and decided that I didn’t want to be depressed, exhausted, sick, and unhappy with my appearance any longer! I made a decision to work on myself, inside and out.

I started exercising at home 3-5 times a week and drinking lots of water. I use Beachbody’s Chalean Extreme workout system. It is a mix of cardio and weigh training.

I began eating a diet full of lean meats, fruit and green vegetables. I use the MyFitnessPal app to track meals and keep myself accountable.

I’m so happy I made the decision to start loving myself. With prayer, treatment and my healthy lifestyle change, I am no longer depressed. My skin is glowing. I am full of joy, and I have so much energy!

I’ve lost 40 pounds! My starting weight was 246 pounds. As of Sept 4th, I weigh 206 pounds. My height is 5’7″. I’m just a few pounds away from my first big goal: to get below 200 pounds for the first time in 13 years! This is only the beginning. I am looking forward to the greater things to come on my wellness journey.

Biggest Lesson: In the past, I would lose a few pounds, get impatient, and just give up. Sometimes I would follow fad diets and gain the weight back in less than month! I have learned this time, that effective weight loss requires consistency, commitment and a full lifestyle change.

Advice: Start a healthy eating plan, and begin an exercise regimen that works for you and your lifestyle. Don’t give up… especially when the scale doesn’t start moving down as fast as you would like for it to. The scale is not the only determining factor when it comes to your success. Some weeks, the scale didn’t budge for me, but I still lost inches.

Don’t forget: You didn’t gain the weight overnight, so losing the weight will take some time. If you trust God, eat healthy, drink lots of water, and keep moving, the pounds will start falling off!

Instagram: @o.livi.liv

Destiny lost 65 pounds

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Weight Loss Story: Destiny lost 65 pounds. After a wake up call from her doctor, she was very motivated to avoid diabetes and potentially having to take insulin shots. She wrote to us to share her journey and let us know what actions she took to release the pounds.

destiny before and after

The moment that I decided to take control over my life was when my doctor told me in March of this year that I was at risk for diabetes. I was scared and all I knew was that I did not want to give myself shots, nor did I want to take medicine.

Now, I’m 5’2″ tall and weigh 257 pounds. I started out weighing 322 pounds. It took a total of 7 months for me to lose 65 pounds. Eventually, I want to lose 100 more. Then I will be at my goal of 157 pounds.

What did I do?: I made major changes with regard to what I eat. Now, I only eat fish, chicken, seafood and lots of veggies. I cut out a lot of sweets, pasta, rice, bread, and red meat. I work out 5 days a week for one hour.  In terms of exercises, I mainly do 30 minutes of cardio and 30 minutes of strength training.

My best advice to anyone wanting to lose weight is to take baby steps and set realistic goals that can actually be accomplished.

destiny weight loss

Kisha lost 69 pounds

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Weight Loss Story of the Day: Kisha lost 69 pounds. This proud mom was tired of battling her weight and dealing with a number of health issues, such as asthma. She committed to change and her commitment shows.  Here is what she shared about losing the weight…

kisha before and after

Hello, my name is Kisha and I want to share my weight loss success story. Hopefully, it will inspire others who are battling with weight loss. I was dealing with a lot of health issues, including really bad asthma. Getting healthy was my goal, because I was scared of dying and leaving my children without a mother. I knew that I had to make a very serious lifestyle change.

I started off on my journey on March 11, 2014 weighing 236 pounds. My current weight is 167 pounds and I’m still going strong. I’m 5’6″ tall. I’m very proud of my weight loss and I hope to motivate others.

I lost the weight by having 2 smoothies, 2 snacks and a sensible dinner each day and by not going over 1200 calories a day. I also changed my eating habits by cutting out beef and pork completely. Today, I only eat small portions, never overeating, and I cut out candy and chips which were my downfall in the past.

I work out 5 days a week. I do 2 days of walking for no less than a hour and on the other 3 days I weight train for a hour and do elliptical 30 minutes to an hour.

My advice to others is to never give up. Start off with baby steps and work your way up. If you fall off track, pick yourself up and keep it moving.  Also, find a workout buddy so that you have someone to keep you motivated.

Instagram: @mrzkay_losing2win

kisha weight loss

Alicia lost 67 pounds

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Weight Loss Story of the Day: Alicia lost 67 pounds.  After being diagnosed with pre-hypertension, it was time for a lifestyle change to improve her health. Check out what she shared with us about her weight loss journey…

alicia before and after
The first pic is from my sister’s wedding in 2011!

I wanted to share my story with you ladies in hopes of inspiring other women to be their very best, and to recognize their greatness (at all sizes)! My motivation to lose weight was improving my health. I was diagnosed with Pre-hypertension when I was 25 years old. I also suffered from constant, chronic fatigue due to the excessive weight I was carrying.

alicia weight lossNow, I drink nearly a gallon of water per day. I stopped eating McDonalds, and most fast foods, honestly. I believe in eating at least one cheat meal per week to create balance, but McDonalds is never on the menu! In my younger years, I was a Minute Maid Juice addict and could easily drink a half a gallon of Grape Punch Minute Maid in one day. Minute Maid has been replaced with bottled water and flavored water.

Despite being a graduate counseling student, and working full-time, I work out at least 4 days a week. My transformation took nearly two years, because I honestly lost focus on several occasions. I’m 5’7″ tall and my highest weight was 254 pounds. I currently weigh 187 pounds. I mix cardio with strength training, and I do a High Intensity Interval Training class once a week at my gym.

My advice to others who want to lose weight is to stay motivated and know that you are doing this for YOU! Health is more than physical, it’s mental as well. Always make sure your goals are your own and that you practice loving yourself during each step of your journey. Find healthier foods that you truly enjoy! I’ve always loved chocolate, so I discovered that Weight Watchers makes delicious, low-fat ice cream sandwiches that I eat when I’m tempted to grab some red velvet cake. However, every once in awhile, I do have a slice of red velvet cake because it’s important to not be afraid of food. Food is not the enemy, but we must all learn how to create balance in our lives, and not over indulge. I realize over-eating and over-indulging is truly where my weight gain came from, not one slice of red velvet cake. Also, be sure to create a goal that’s healthy for your body type. All women were not meant to be a size 3, and that’s perfectly fine. I’m a size 12, and I have excellent cholesterol and blood pressure!

5 Reasons That a Plant-Based Meals are Perfect for Weight Loss

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plant based mealsThere is a lot of debate over what the optimum human diet is, especially when it comes to weight loss. I am of the belief that there is no perfect plan, no one size fits all plan for losing weight. However, I do think that fad diets promising to help you lose X number of pounds in a week or two should be avoided like the plague.

That being said, you have to be willing to open your mind to the various options out there and use trail and error to find the one that works for you. In recent years, many are finding that vegetarianism or veganism may be the just they key they need for safe and effective weight loss.

A person may have any number of reasons for choosing to eat a plant-based diet. Perhaps they find meat unappetizing, have dairy intolerances or choose to go vegan in an effort to fight against animal cruelty. Many consider a plant-based plan to improve their health by cutting out things like animal fat or trans-fat. If you are someone struggling to lose weight however, here are 5 reasons to strongly consider eating more plant-based meals.

  1. Vegetarian Diets are Higher in Fiber

Vegetables, fruits and especially grains are often quite high in dietary fiber, both soluble and insoluble. High fiber foods can make you feel full more quickly and for a longer period of time. Think about the difference in how long you feel satiated when you have a bowl of sugary cereal for breakfast versus having the same size bowl of oatmeal.  Oatmeal and other whole grains will keep you full longer.

One of the primary reasons a plant-based diet is so great for weight-loss is that your meals will be more filling without sacrificing nutrition and taste. A study featured in the Journal of General Internal Medicine supports this theory, with the study’s main researcher claiming that she believes fiber content is the primary reason for better weight loss results.

  1. Vegetables Typically Less Calories Compared to Meats

As you may already know, the key to weight loss is to eat a diet with a caloric deficit in mind- meaning that you eat less calories than you burn. However, you also have to get the right balance of foods in terms of nutrients and vitamins. Vegetables and many fruits are significantly lower in calories than meat and dairy products. It is actually very difficult for the average person to overeat on a plant-based diet since they would have to eat a significantly large portion of vegetables in order to do so.  You also get the benefit of all of the vitamins, nutrients and enzymes in fresh veggies. Keep in mind that sweet fruits can be quite high in carbohydrates and throw off your calorie counting if you forget to count them.  There are many fruits that are full of fiber and have a lower glycemic index, like berries, cherries and apples that make great choices.

  1. Vegetables and Fruit are Naturally More Hydrating

Vegetables and fruit both have higher water content than meat and grains. We all know drinking plenty of water is important for health but your water consumption can also affect your weight loss results. A majority of doctors and authorities in the fitness world will wholeheartedly agree that dehydration slows the metabolism, can cause bloat and all in all negatively affect your weight loss results. The age old rule is that the average woman should be drinking eight 8oz cups of water per day. Eating a plant-based diet can give your body more hydration which in turn boosts your metabolism.

  1. Vegetarian Diets May Be Less Expensive

Expense may not seem like a factor in a diet’s effect on weight loss but it actually can be a very important element of success. Many individuals and families have to be more careful with their money than ever before in these times. Meat, highly processed food and some types of dairy can be quite expensive. A healthy paleo diet, for example, could be quite a bit more expensive than a health vegetarian diet with no organic food. While the price of your food doesn’t exactly affect how much weight you lose, it does affect your ability to stay on track with your diet. A case could be made for almost any popular weight loss plan to be expensive or inexpensive depending on the purchases made, coupling, seasonal purchases, etc.  It is unfair to assume that plant-based eating has to be pricey.

  1. Fruits and Vegetables are Low Energy, Dense Foods

According to the CDC, a vegetarian diet consists of foods that have a low energy density. Low energy may seem like a bad term when it comes to health but it’s actually a huge benefit. Low energy density foods are low in fat but high in fiber. Low energy, dense foods simply provide less energy per calorie. This combination makes plant-based diets perfect for people who are currently sedentary to moderately active and looking to lose weight.

You don’t need to completely switch to 100% vegetarian to obtain all of the weight loss benefits of a plant-based diet. Aiming for 70% vegetables, fruits and grains with 30% meat and dairy may be perfect for you. I encourage you to try eating this way for a week or two and then analyze whether you feel better. Every person’s body is different so don’t be afraid to experiment a bit and see what works for you. (That goes for ALL of the weight loss plans, theories, books, etc. that you hear about.)

REMEMBER: It is always a good idea to consult your doctor or a dietician if you plan to make a drastic change in your diet, particularly if you are severely overweight, diabetic, are nursing, dealing with high blood pressure and have other health conditions.

Charmaine lost over 170 pounds

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Charmaine

Update: – Shout out to Charmaine! Check her out on the Dr. Oz show today sharing her story. She’s lost over 220 pounds.

July 2015 – Weight Loss Story of the Day: Charmaine lost over 170 pounds. Her wakeup call was not being able to fit into any clothing in plus-sized stores at over 470 lbs. Walking for miles each day and changing her eating habits have been key to her amazing transformation. Here is what she shared with us about how she did it.

charmaine weight loss

I am not yet at my goal weight, but I have lost well over 170 or more pounds. I plan to reach my goal weight by the end of the year. I am doing it the old fashioned way: LOTS of exercise, mainly walking, smaller portions..basically watching everything I eat. It takes a LOT of determination, but I am worth it. I have lost anywhere from 170 lbs to 185 lbs. I don’t know for sure, because I could not find a scale to calculate my weight, when I was my heaviest. I do know that when I first found a scale that captured my weight, it said 473 pounds. That was AFTER I had been dieting for around three months.

My motivation:
I had outgrown all the clothes in the stores. Even a size 32 would not fit. In the before photo below, I had actually lost around 40 or so pounds. Those jeans were a size 32 and when I brought them, I could not fit them. That was the straw that broke the camels back. I am 5’10” tall and can now squeeze into some size 18 jeans if they have a little stretch to them.  Mostly, I am wearing size 20 jeans now and some XL tops. Size 1X fits ok too, depending on how it is cut. No more 4x and 5x for me. Goal wise, I am aiming for a size 12 or 14.

What made me change my eating habits:
Health was my main reason for changing in my eating habits. I had and still have high blood pressure and diabetes. Both of these conditions have improved dramatically since the weight loss. Secondly, I felt trapped inside my body. I was about to hit 500 pounds. I was afraid I would die and never get to see what I looked like beneath all the blubber. Thirdly, I had outgrown all of the clothes in the plus sized stores. The day when I brought a size 32-34 jeans and they only came halfway up my thighs, I knew it was time to take action! Otherwise, I would have had to sew sheets together to wear!

How did I change my eating habits?
I have always had a sweet tooth and I was addicted to carbs. I began to cut WAY back on carbs and sweets. I found other alternatives such as yogurt covered raisins, graham crackers, sugar free candy, etc. Cakes, pies, ice cream..those were the norm for me on a DAILY basis. Now, I am almost petrified of that junk, but I do allow myself a cheat day every now and then. On those days, I have something sweet or salty and then I jump right back on track.

I stopped frying food and started broiling, stewing and baking my food. I cut salt almost completely out of my diet. A box of salt lasts me 2 years at home. If I eat bread, it’s one slice or two slices of 40 calorie bread. I don’t eat late. I used to eat a double quarter pounder with cheese at midnight along with a large order of fries and a shake and then go to sleep. I stopped eating pork in 1989 and all but stopped eating red meat as well. The ONLY pork I will have maybe once or twice a year, is pepperoni if I have pizza. I love tuna, egg whites, lots of vegetables and fruit occasionally because I am diabetic. Portion control is the main thing. I only eat a little bit of this and that. It is hard, because the “old me” still loves macaroni and cheese, but if I do indulge, believe me, it’s just a bite or two. I am strict about that.

What did you have to stop eating?
I stopped eating white bread also and cut back drastically on carbs. I used to eat French fries EVERY day. Now it’s once every three or four months, and I only have a few. I poach my fish now, instead of frying it. I have all but cut out fast food places and carry outs. I try to cook at home as much as possible. Ice cream has been replaced with yogurt or low fat frozen yogurt. With cakes and pies, if I splurge I buy a single slice, instead of bringing the whole thing home. If I buy chips, they are no-salt or baked and I count out ten or so. I eat vegetables ever day or my life now and love making vegetable and fruit smoothies at home.

My workout routine:
WALKING! I walk at LEAST 2-3 miles per day. At one time, I was walking 4 miles per day. It does the trick. I keep my sneakers on. I also do aerobics sometimes. A show that came on years ago called the 20 Minute Workout, is my favorite. The transmission on m car died 2 years ago and that was the best thing that ever happened to me.

My weight:
Right now, I am right at the 300 pound mark and headed for 220 pounds. For my height, that will look like 140 pounds. At my heaviest, I was between 473 lbs and 500 lbs. My transformation has been gradual, with the most weight loss happening in the past two years.

My advice for others:
NO piece of cake or slab of ribs is worth dying over. No entire pack of oreos is worth losing your eyesight or limbs to diabetes or being ridiculed when you go in public. I could not use turnstyles in stores or fit on amusement park rides. I had to take taxis everywhere before I brought my first car, because I took up almost two seats on the metro. You simply have to make your mind up. You don’t NEED surgery or weight loss clubs, but they do help. Once you make you make your mind up, you can do ANYTHING. If I can do it, you can do it

Facebook: Charmaine.Dieng
Podcast: Keeping it real with Charmaine

charmaine before and after

Chantel lost 69 pounds

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Weight Loss Transformation of the Day: Chantel lost 69 pounds. Having lost weight in the past and seeing her weight fluctuate, she knew what to do to lose the pounds but was refusing to do it.  Now, she has not only lost the weight with healthy eating and exercise, but wants to help others to transform their bodies too.  Here is what she shared with us about releasing the weight…

chantel before and after

Hello! My name is Chantel Simms. I have lost 69 pounds (224 lbs to 155 lbs)! I have always gone up and down in my weight. I have always came up with several excuses as to why it wasn’t a good time to focus on doing something about it. However, in Sept. 2013 I decided to do something about it! (I also want to add that this is my 2nd time around loosing a significant amount of weight through diet and exercise. I lost 90 lbs in my early 20’s) I know what to do, but I was just refusing to do it!

chantelI have a few Personal Trainer friends in my life that have educated me throughout the years on this fitness and lifestyle change thing. Now, I am hoping to inspire, motivate, encourage some others as well. It’s possible people! YOU can do it, BUT only YOU!

Currently, I weight train 4 times a week and do 2 long days of cardio (45 min to 1 hour). I have taken up running/jogging as my cardio of choice and I love it! I have completed six 5k’s and my first 10k in April of this year! I eat 5 to 6 small meals a day and try to eat pretty clean MOST days of the week. Eating is a work in progress for me cause I am most certainly a foodie! Lol

I stopped eating processed foods and foods that contained a lot of sugar! I started meal prepping and eating more fruits and veggies, more protein and complex carbs such as sweet potatoes and brown rice. I eat chicken breast, egg whites, ground turkey and lots of fish! I do not eat red meat or pork, but that’s only by choice. I grill, bake or broil all my meats. I allow myself one to two cheat meals a week. I love to cook healthy meals for my family as well! I try to post my meals via my Facebook and Instagram pages. I also love finding new healthy recipes to try!

I starting documenting my journey via social media as my own way of holding myself accountable and to also motivate and inspire others. If I can do it, YOU can do it too! I am a goal setter, digger and achiever. I set NEW goals all the time. Advice: Be YOUR own FIT YOU! Don’t compare yourself to others! What works for others may not work best for you! Get to know yourself & YOUR body. Get a trainer/coach/mentor. Don’t believe everything you see, read, or hear…do YOUR own research as well.

I love my new fit life so much that I have decided to further educate myself to help others who want to enjoy this wonderful life as too! I am currently studying to become a Certified Health Coach through American Council on Exercise (ACE)! I’m so very excited! #futurecertifiedhealthcoach

Please follow me through my fit life journey on IG & Twitter @fitnthickbabe and like my fb page http://www.facebook.com/fitnthickbabe Share it w/someone you know who could use a little motivation! Also, I just recently launched the start of my new Fit N Thick Babe apparel line. If you are fit (YOUR “fit” not anyone else’s), focused, & fabulous then you are a Fit N Thick babe also! Get your t-shirt & display your fabulous self!

chantel weight loss

12 Pounds Down: Cicely Restarted Her Journey

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Let’s show some love to Cicely.  She wrote in to let us know that she’s restarted her weight loss efforts at the beginning of the year and is celebrating 12 pounds gone so far.  She wants to encourage anyone else out there who is in the early stages of their weight loss journey…

cicely before and after

Hi there, I’ve been following your Facebook page for a while and first want to say I LOVE this community. It’s a safe place for women of color and varying sizes to get unbiased health and nutrition info. I was going to wait until I was closer to goal and has a more dramatic transformation, but I figured that I might inspire someone early in their journey.

I began my first weight loss journey in late 2011 until early 2013 and lost 50lb and several inches and two dress sizes. I documented this journey on my Youtube channel. I was on top of the world. I worked out at the YMCA, was committed to cleaner eating & my workout schedule. Then I got a new job and I slipped back into old habits.

In January 2015, I was at my highest weight of 332 pounds and miserable. I’m 5’8″ tall and look less than I weigh. I was tired all the time and knew I couldn’t continue what I was doing. My son and setting an example for him has been my biggest motivation. He has Autism and changes I have made to our diet are helping some with his condition.

I started 21 Day Fix and dropped 5 lbs and several inches my first round. I had more energy and felt good. This was not even sticking to the plan 100%. I was a health coach at that point and decided for myself it was now or never with my health. I also wanted to help other women get in control of their lives.

I continued with the 21 Day Fix plan intermittently and then graduated to 21 Day Fix Extreme. As of June 21, 2015, I’m down a total of 12 lb and 10 inches from various areas of my body. The program is all about portion control, clean eating and daily physical activity.

Getting back to it hasn’t been easy. I have bad days and slips, but I’m taking my journey one day at a time. My best advice is to love yourself at all stages of your journey and dont let a bad day or two ruin your progress. I also suggest reading self help and personal development books to maintain a healthy mind as well. My next goal is continue working as a health coach, to finish studying for my personal trainer certification and continue to work hard on reaching my weight and fitness goals. I can’t wait to update you on my progress.

Instagram – @Cicely.SeeMeFit
Website/blog- www.seemefit.net
YouTube Channel: MissCicelyCarter

Yolanda lost 45 pounds

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Weight Loss Transformation of the Day: Yolanda (aka Tree) lost 45 pounds. This fit mom of 4 was tired of not wanting to be in family photos and not enjoying life to the fullest. She found a great weight loss and exercise plan that works for her and now she is sharing the fitness love online.  Here is what she shared with us about her journey…

tree

Hi BWLW, My name is Yolanda and I have lost up to 45 pounds and gained confidence in my life. I am a Georgia native so the fried foods and banana pudding along with life in general had starting to weigh on me. I have 4 kids, 2 sons ages 15 and 6 and 2 daughters ages 13 and 9. My motivation came form taking family trips every summer and never really wanting to be there due to my weight and the way I felt. I loved watching my daughter’s take pics and wanted to also be in one without being photographed from the neck down. I wanted to be a mom who was in front of the camera enjoying life with them instead of the one behind the camera and watching life pass me by. Developing the drive for a better life for them and me and more energy was something I had to do!

My eating habits were terrible. I worked 8 to 10 hours a day in a welding plant and I was eating junk and drinking sodas every 2 hours because I thought I needed them to give me energy. My lunches consisted of fast food because after work and going school I was too tired to fix meals (or so I thought). Now, I have cut out fast food, started drinking a gallon of water a day, and incorporated more veggies in my diet. I joined a gym, but living 30 minutes away was too much for me and after work all I really wanted to do was go home. I eventually reached out to a girl who’s Facebook page I’d seen. I started doing a home fitness workout called the 21 Day Fix. It implemented cardio, pilates, yoga, and weights all in a program while helping with my meal portions with a great balanced meal plan.

My starting weight was 180 pounds and my current weight is 135 pounds! My transformation took about 3 months. The only advice I have to others is do what is best for you. Don’t let anyone tell you how you should feel about you! My Instagram page is @Tree2925 and my new fitness Facebook page is Happy Home Health and Fitness. You can also check me out on FB under Tree Williams. Thank you for the BWLW page. It helps women see they can do anything with positivity!

tree before and after

Natasha lost 25 pounds

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Weight Loss Story: Let’s show some love to Natasha! She’s lost 25 pounds on her weight loss journey so far and is sharing her success with us. Her goal is to lose 60 pounds and bring down her cholesterol. 

natasha before and after

I have lost over 25 lbs since last year and I am still working on my healthier lifestyle change. My goal is to lose over 60 lbs all together and to decrease my high cholesterol. For the last few years, having high cholesterol has been an issue, so it was one of my main reasons for making a change. Also, diabetes, high blood pressure, cancer, congestive heart failure and gout all run in my family.

Currently, I meet with my doctor once a month for a wellness check-in. Last year, I participated in a 6 month pre-diabetes monthly workshop which provided nutrition and wellness education to assist in the prevention of diabetes. Additionally, I joined a “Couch to 5k” training group, excercised with my friends and family and participated in a variety of classes such as Spin Cycle, in-door rowing, yoga and boot camp. I also participated in two different 5k races. My new diet has been eating low carb/high healthy fats, with lots of vegetables, berries, some fruits, lots of protein and ton of water.

My advice for others is that you don’t have to join any expensive gyms or buy expensive foods to lose the weight. You can start by exercising at home with aerobic classes online. Run/walk your stairs, walk at your neighborhood or local parks, walk the mall, and just be active. Get a dog…best walking partner ever!! You can learn new easy recipes online if you don’t like cooking, like myself. I actually prefer cooking more now and take my own lunches to work. Most importantly, you don’t need to celebrate every occasion or holidays with heavy fattening foods. Lastly, love yourself and take care of your body because you only get one!

natasha weight loss