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Shisha lost 73 pounds

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Transformation of the Day: Shisha lost 73 pounds. Our sista from Curacao tried crash diets and various ineffective methods to lose weight in the past, but nothing worked. When she cut out the junk food, cut carbs and exercised regularly, she got results. Check out what she shared with us.

shisha before and after

What inspired you when you too keep going?
I was motivated everytime I saw a cute dress that I couldn’t fit in, I said, “I just can’t give up.” I’ve worked so hard and tried different methods over the years. I went to bed crying sometimes because I was fat.

How did you change your eating habits?
In the beginning, I eliminated bread, pasta, soda, unhealthy drinks and sugar. It was very difficult to start, as I always had tried crash diets, so finding an effective diet, where I had 3 to 5 meals a day, was an eye opener. With those changes, I started to lose weight. I started eating all kinds of fruits. For protein, I mainly ate chicken and fish meals. No pork.

Did you have goals for calories, carbs, protein and fat?
In the beginning, I did have goals regarding my intake , but I was depriving myself. So, I just made healthy meals that made me feel satisfied.

What did your workout routines look like? How often did you workout?
I try to workout 4 to 5 times a week. I usually start with strength training and finish off with cardio.

Starting weight/Current weight
My starting weight was 110KG – 242.5 pounds. Now, my weight is 77KG – 169.7 pounds. My height is 1.71 – 5’5″.

How long did your transformation take?
I started in 2013, when my winter coat didn’t fit me anymore. I started by just walking in a park and changing my eating habits.

What advice do you have for others who want to lose weight?
Forget the scale and take pictures. The scale will super demotivate you and it might seem like you haven’t lost any weight. However, pictures never lie.

Instagram: @iamshisha

Do you have a weight loss transformation story that you’d like to share. Send us your story today.

Shisha weight loss shisha before and after

5 Ways You Can Eat More and Still Lose Weight

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eat more lose weight

No matter what diet plan you’ve tried to follow, almost all of them will include deprivation at some point. Cutting an excessive amount of calories, and even entire food groups out of your diet, is not only incredibly difficult to stick to but it doesn’t always work for long-term weight loss. (Note: Many vegans, low carb of lifers and gluten-free folks would disagree about the whole food groups…but that’s for another article) Ultimately, the goal is to adopt a style of eating that is healthy but also realistic for the lifestyle you are trying to create… not just for a diet program or short detox. The great thing is that there are several ways you can actually eat more and still drop the pounds.

1. Adopt the 80/20 Rule

The 80/20 rule says if you eat clean, healthy food 80 percent of the time you can indulge in less healthy choices 20 percent of the time. According to Health, this diet can be healthy as long as you learn to keep track of your 20 percent. The reason the 80/20 rule can work is that you can still eat most of the foods you like, just not all the time. Diets that require you to give up all your favorite foods can backfire, especially when it comes to stress/emotional eating. If you’ve eaten healthy all week, you can satisfy that craving and indulge a little on Friday night, but know you limits. Don’t let a cheat meal turn into a cheat week.

2. Make Sure Your Quantity is Quality

The quality of your food choices has a bigger impact than the quantity. The bulk of your diet should include a wide variety of fruits, veggies, whole grains and lean protein. While technically you can eat junk food and lose weight, the quantity would need to be small. An average-sized candy bar and a small bag of chips boast a total average of 600 calories and won’t leave you feeling full for very long. There are a lot better ways to use those 600 calories. Four ounces of grilled chicken, a baked potato and a cup of steamed veggies has about the same amount of calories, but much greater nutritional content.

3. Mind Your Macros

Macronutrients are the primary molecules you use to create energy. Protein, fat and carbohydrates are considered macros. Most people focus on calories in versus calories burned, but that’s only part of the equation. Healthy Eater explains that the key to weight loss is learning how to count and balance your macros. That means possibly trading some of the fats and carbs in your diet for more protein. You need to make sure you’re eating enough protein to build and maintain muscle, enough carbs for sufficient energy and enough fats to stay full for longer periods of time. (more on counting macros)

4. Don’t Eliminate Carbs Completely

Too many of the most popular diets today, at least temporarily, eliminate carbs. Some even eliminate fruits. Carbohydrates have gotten a bad rap in recent years and it’s important to understand the different types so you don’t eliminate them completely from your diet. There is a big difference between whole and refined carbs. Whole carbohydrates contain lots of natural fiber, while those that are refined are processed and don’t have as much nutrient content. You don’t have to totally eliminate carbs, just keep the majority of your intake on the healthy side. (Now… if you are going low carb/high fat, Keto, etc, then this rule is not for you. I respect that many people swear by LCHF. To each their own.)

5. Be Smart About Exercise

Some people believe that if they exercise everyday they can pretty much eat whatever they want. This simply isn’t true. Prevention reports that you can end up eating more in extra food than you burn during a workout. It’s also important to remember that the time you put into a workout isn’t always as important as the type of workout you do. Interval training is a great way to burn more calories during your workout as well as boost your metabolism for several hours. An example of interval training would be repetitions of running at a moderate pace for two or three minutes followed by 20 seconds of sprinting.

It is possible to eat more healthy, quality food and lose weight if you know how to do it. Following these simple tips will help you to stay healthy without depriving yourself of the foods you love.

Shantel lost 77 pounds

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Transformation of the Day: Shantel lost 77 pounds. After years of trying all kinds of diets and plans, she decided to opt for a doctor supervised weight release plan. A low carb eating and a commitment to lots of exercise has changed her life. Check out her story.

shantel before and after

My name is Shantel S. I’m 39 years old and this is my weight loss story. I’m a wife and a stay at home mom. Growing up, weight was never an issue for me. I could eat what I wanted and wouldn’t gain any weight. Even when I became pregnant with my son, I never looked pregnant. Sadly, that didn’t last. After I had my son, I ballooned but I never really saw the weight gain. People would tell me that I had gained weight but I’d look at myself and say, “Just a little. So what”.

Then, I saw my sister and her new baby one day in the store. They were about to take baby pictures. She was crying at the time, so I took the picture with her. When the pictures came back I just couldn’t believe what I had become. That was over 20 years ago and I have been on every diet you can name ever since.

Finally, after trying everything under the sun, on March 1st I made the decision to go on a doctor supervised diet. He put me on prescription diet pills (Adipex-p) for three months. This gave me what I needed to do what I have never been able to do before, start losing weight.

My starting weight was 270 pounds. Today, I weigh in at 193.8 pounds. That’s a total of 77 pounds lost and I could not be more proud. I do have more to lose, but the fire is lit and I must keep going.

As for what I ate while taking the pills and after: I cut out eating any carbs and didn’t even have brown rice or wheat bread. What I did eat was chicken… lots of chicken, but without the skin. I ate any type of meat I wanted, as long as it wasn’t fried. I ate fruits and vegetables also and drank mountains of water. (I only drink water.) I’m a late night person, so I for the most part I don’t eat after 8 or 9 o’clock pm. I don’t have cheat days, because I just do not believe in them.

Exercise: I workout 5 – 6 days a week, twice a day. I always down hour of cardio. I take spin class or use a machine… the treadmill, elliptical, glider, etc. After cardio, I do 15 to 20 minutes of weight lifting. I also do anywhere from 100 to 200 crunches on those days.

I had to completely change my mind, in order to change my body. Without a mindset change you’re almost guaranteed to fail. I hope my story helps someone on this incredibly difficult journey.

Queen lost 51 pounds

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Transformation of the Day: Queen lost 51 pounds. A friend shared a 100 day workout challenge with her that sparked her transformation journey. She faced depression, emotional eating and bad eating habits. Today, this proud mom and wife who wants her life to be an example to others that true lifestyle change and lasting weight loss is possible.

queen before and after

My name is Queen Truearth. After having 8 children, my weight climbed up and up. I weighed 140 pounds before my first child. By the time I had Jakim, my 5th child 14 years ago, I weighed 254 pounds. My weight juggled up and down through-out the years, never getting higher than 254 pounds.

223 days ago, I accepted a Facebook challenge from one of my friends challenged who’d herself to a 100 day workout challenge. As I watched her progress thru the 100 days, I was inspired by her results and said to myself, “If this sista can do it, so can I!” I went to the doctor and she said I was healthy, with no sicknesses, high blood pressure, etc. However, she did say I was obese.

For years, I brushed that point off. I would say that the doctors’ obesity scale is not made for black folks. I thought, “I’m 5’8 and I’ll look like a crackhead at 125 pounds”. However, now they have a healthy overweight and obese chart. Obesity starts in the 197-256 range for my height. On day one of this journey, I weighed 247 pounds. The fat was pretty well proportioned, so it didn’t look like I was that big. Mostly carried my weight at my stomach. However, we all know that most sick people who get heart disease, diabetes, high blood pressure, etc. carry fat at their midsection. My maternal grandmother died in her 50’s with many ailments and we had similar body types.

My motivation: I must live because I have so much work to do. So many lives to inspire and empower. Living is a big part of my life’s purpose. Many people rely on me and I have so much to give to the world. Longevity is the goal. Though, don’t get it twisted, I want to be fit and FINE too! Yes, I’m in it for the look as well. I didn’t want to shop in the plus size section anymore. The selections are smaller, the clothes uglier, most of the clothes are dark to conceal your fat and the shirts are frumpy. I don’t like frumpy! I want to be able to shop at Forever 21 again. Ironically, I haven’t been able to shop there since my 20’s so I rationalized that by saying, “I can’t be 21 forever”.

As I was traveling along in this journey, I got really reflective. Of course when you start working out frequently your food choices come into play. Why work out if you aren’t going to change the eating habits that have helped to make you fat. I became more mindful and I actually eat more food now. Before, I never ate a lot. I would never eat breakfast, maybe eat lunch and always eat dinner. Then, I would always have my comfort food at night. After putting everyone to bed, finishing off things for the day and seeing the house was settled, I’d be in bed,snacking on cake like substances, or drum-stick ice cream cones. Now, I eat a small breakfast, small lunch, small dinner and a couple of snacks through-out the day. I love apples and peanut butter and I eat grapefruit cups regularly as a snack.

A year ago, I became vegetarian/pescatarian, so many of my eating patterns had already changed and sugary snacks weren’t as prevalent as they’d been in years past. During the 100 day workout challenge, I stopped drinking soda completely, started drinking water with most meals. I rarely eat things now that contains sugar. However, if I want a sugary snack, I will eat it. I don’t really deny myself.

I don’t eat much bread or carbs anymore and I avoid white foods. I check the calories of snacks and decide whether I will work the calories off or I eat half. If me and my husband go out to dinner, I will not eat everything on my plate and I don’t eat until I am stuffed, just until comfortable. I know that my stomach has adjusted to the smaller portions because I feel full faster.

Water drinking is still my biggest challenge. I’ve figured out how I can drink more water than I was used too (still don’t drink as much as they suggest). I drink one water bottle starting at 4:30 am before I go to work. Then on the car ride to work, I drink another. Before lunchtime, I finish another, and on the car ride home from work I drink a bottle. Right before bed, I work on the last water bottle. Hey, that’s 5 per day, whereas before I’d struggle to drink one per day.

I worked out at least 30 minutes to an hour each day. During the second set of 100 days, I went to the gym at least 3 times a week. I worked out mostly at home using Youtube videos. I walked with my babies, worked out at the park with the entire family, jumped rope and went to my children’s high school and ran the bleachers. I made use of what I enjoyed and I made the time work. How? By taking care of my duties and stealing time. If I had to get my workout in at home or at work with my students (I’m a teacher), I did it. After about a month, it became habit. Even if I was tired, I got my butt up and worked out.

I didn’t reach my goal of getting into the 100’s again in the first 100 days, but at day 203 I was 199.5 pounds. I lost 34 pounds in 100 days. I wore a 2X/ size 20 before I started the 100 day challenge. After the first 100 days, I wore a large shirt and size 16 pant. Today, day 223, I weigh 196 pounds and wear a medium shirt and size 12 pant. I feel and look healthier. I always thought I was fine, but you can’t tell me nothing now! I can climb, stretch, run longer and run faster. I have muscles poking out and I can do 100+ sit-ups in a minute.

On this journey, I started researching online and reading about healthy weight loss. I have tried all the diets, diet pills, fasts, juicing plans, and nothing worked for me like consistent daily workouts. I also started thinking, well damn, all this time I could’ve lost all this weight, SMDH. However, I couldn’t  at the time because really I was depressed. Being overweight or overeating is many times due to anxiety, frustration, fear, and/or depression.

We face things that we can’t work through, and instead of dealing with it, we turn to eating. I was in a space in my life for many years where I just didn’t have it in me. I was depressed and didn’t love myself or the situation I was in. I knew I wanted out of the relationship I was in, but I was too afraid to get out. So, I let myself go, eating without regard and had no desire to work out. I was so consumed with what was causing me to feel depressed. Sure, I wanted to be thinner/healthier, but I couldn’t muster up the willpower to change, because I was consumed with fear, doubt and depression.

It’s my time now! I am not without issues or problems today, but now I see there is a way out of every negative situation if you really want to be happy. It is ok if you fail, all winners fail… it’s part of the process, Baby! I know now that I can defeat anything! Ain’t no stopping the shine! EVERYTHING I do now is in an effort to be successful and to achieve via. excellence. It’s about giving your all to something with no half-stepping. Full steam ahead. My mind has shifted.

Consistency is key to successful weight loss. You must stick to a plan of action every day. My children and husband are proud of me and I am proud of myself. In everything I do, I know I am setting an example for someone, so I strive to be the best example that I can. I want to inspire, motivate, build, and empower. Let my success be your success. You can do it too!

I started a FB page called Original Women for Wellness where we encourage and support one another. During my journey, one of my sista friends (Nrich who lives in Texas) started the challenge with me and she is still with me on day 223. She has made tremendous gains as well.

Instagram: @beautifultruearth

LaSandra lost 90 pounds

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Weight Loss Journey: LaSandra lost 90 pounds. In 2011, she was diagnosed with high blood pressure, high cholesterol, pre-diabetes, arthritis and breast cancer all in the same month. This survivor dedicated herself to living a healthy lifestyle and seeking out the right nutrition and exercise advice. Check out what she shared with us about her journey.

LaSandra

I have been overweight my entire life and been on many diets. I have spent thousands of dollars trying all types of programs and plans (you name it, I have tried it)! I would lose and regain the same weight, plus more. I knew I had to do something to get to a healthier weight, because heart disease, high blood pressure and diabetes run in my family. I would try and fail, time and time again.

In November 2011 at the age of 45, I had already been diagnosed with high blood pressure, high cholesterol, pre-diabetes and arthritis of both ankles. Then the shocker came when
I was diagnosed with breast cancer that same month. I thank God that although I had to have surgery, radiation and chemo, the cancer was caught in time to save my life. After the treatments were done in 2012, I weighed 314 pounds. That was my highest weight ever and I was physically and emotionally drained! It took me almost 2 ½ years to finally find the will, energy, and motivation to start my weight loss journey again, but I did in August 2014.

I had only lost 30 pounds when I hit a plateau for several months. However, on January 27, 2015, I committed to myself to working towards a healthy weight and not giving up this time. I researched everything about clean eating and exercise. I read every success story, and set a goal to lose 50 pounds by my 49th birthday on August 14th, 2015.

I also found out that we have a program at work that could help me. I meet twice a month with an exercise physiologist who gives me exercise plans and tips. I also meet with a nutritionist who gives me meal plans. (Kim and Lisa) I work out at the YMCA doing my two favorite classes, Zumba class and Kettlebell class (shout-out to Chrys and Eunice). With hard work and determination, by my birthday I had met my goal and lost 51 pounds, but I wasn’t finished. At that point, I was more determined to keep going.

My main goal was not to give up and gain the weight back. I knew now that this is a lifestyle journey and not just a destination. During these 1 ½ years, I have lost a total of 90 pounds.
I am not where I want or need to be yet, but I am so thankful to God for this journey. The ankle and hip pain that has lasted for many years is now mostly gone. My doctor has taken me off cholesterol medicine and off blood pressure medication as well. I also started a group that meets monthly (Facebook page: Journey to Healthy Living) where we can come together to motivate and inspire each other.

I feel healthier than I have ever been and I plan to continue this journey! Things I have learned along the way:

  • You have to make a commitment to YOURSELF. No one can make up your mind for you. No one can keep you going but you.
  • Listen to nutritionist and trainers who know their business. I had to realize I had been trying to starve my body into weight loss and that exercise and healthy eating go hand in hand.
  • Set realistic, small goals. It’s hard to reach a place if you don’t know where you are going. It feels so amazing to reach scale and non-scale goals.
  • NEVER- EVER give up. Even if you fail a day, a week, or more just get back up and start again. Remember this is a LIFESTYLE journey and not just a passing phase.
  • PRAY MUCH! This is NOT easy, but with God’s help it can be done.

Tedra lost 75 pounds

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Update: Shout out to Tedra! She’s lost 80 pounds and kept the weight OFF.

You see that smile in my first pic 😁, well guess what I was HAPPY! I see so many post of #weightlosstransformations saying how miserable, depressed they were, didn’t have self love because they was overweight…that may have been the case but NEVER my situation, I loved myself the way I was, I was young, enjoying life, smiling, not depressed, not sad!!! My choice to lose weight was for my health, I started walking and slowly changing my eating so I craved more and decided to keep going. Losing weight in the beginning was easy for me with the right #mindset . NOW on to today , I’m so hard on myself, from lifes ups and down, adult life, responsibilities, I’m learning to love myself for my flaws all over again and get back to the old me but a more fit version…Moral of my story overweight doesn’t equal sadness nor does being skinny equal happiness. Love yourself any at stage of your journey…Itll make a world of difference

A post shared by BostonTeeParty (@fitnaturalchick) on

Weight Loss Transformation of the Day: Tedra lost 75 pounds. After struggling for years and trying many different plans, she learned a lot about what works for her and what she has to do to create true lifestyle change vs. just following a plan and counting calories. Check out what she shared with us about how she found success on her weight loss journey.

tedra before and after

Hello, my name is Tedra and I wanted to share my weight loss journey to inspire others. I have struggled for years and tried many diets. In 2008, I joined Weight Watchers and successfully lost 25 lbs, but I hit a plateau and couldn’t seem to stay consistent. I was tired of counting points and counting calories, and couldn’t see myself using those methods for the rest of my life.

I wanted a lasting lifestyle change. In 2010, after doing lots of research, I decided to no longer count calories or points. I cut out processed foods and refined sugars and started eating clean, whole foods; lots of veggies, fruits and protein. If I have a craving for carbs, I eat whole grains. I also incorporate green smoothies as a part of my diet daily. I followed JJ Smith’s Green Smoothie Cleanse regularly to detox my system. For exercise, I do mostly cardio which consists of running 2-3 miles, 4-5 days a week. I also do strength training 1-2 days a week, along with Zumba and Cardio Hip Hop.

Currently, I am down 75 pounds from a starting weight of 236 pounds by living this lifestyle (height: 5’7″). I would tell others who want to lose weight that consistency is the key. Trust the process and never give up.

Instagram: @fitnaturalchick

Youtube: www.youtube.com/user/FitNaturalChick/

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.

Food Packaging and Labeling Could Be Incorrect

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food labelsCalorie counting is one of the most universally common means of losing weight. Diets focusing on weight loss, whether it’s Paleo or vegetarian, often times use some type of method of counting calories or portion sizes to ensure that there is a calorie deficit. A calorie deficit means you consume less calories than you burn. When this happens your body is more prone to lose weight as long as it’s getting the right mix of food. (i.e. eating 1200 calories of pure sugar a day would not be a recipe for weight loss).

Calorie counting is surprisingly easy as most American food manufacturers have to include in-depth nutritional analysis on food labels. As a person eats their meals throughout the day they can write down the nutritional information of food and tally it all up to learn how many calories they’ve consumed. Much of this information is now available online as well since it’s been cataloged and collected. Though this method works well for many, sometimes people find themselves hungry, not seeing the results they were looking for or even losing weight when they are only trying to maintain weight or gain muscle.

The reason for this may be because of inaccurate food labels and packaging.

How Truthful Are Food Labels?

It is both surprising and worrying that food labels could be inaccurate at times. There are two main ways labels are inaccurate:

  1. The Product Is Marketed as Healthier Than It Is

This first inaccuracy isn’t so much of a lie as it is a trick to get people to buy a product. Certain terms like “natural” and “made with real fruit” are used to convince consumers to buy the product, believing that they are buying something that is healthy. In reality there are no rules as to what the product says as long as it is in some way true. For example, an energy bar that is filled with chemical additives and heavily processed ingredients could still be labeled as “natural” just because an ingredient used in it is whole almonds. Similarly a fruit leather being sold as a healthy product “made with real fruit” could in reality only contain 1% of whole fruit.

Don’t trust the bright, bold labels on foods claiming that it is healthy. Turn it over and read the ingredient list.

  1. The Calorie Count is Higher or Lower Than It Should Be

The calorie count listed on food labels can also be inaccurate- either being higher or lower than it should. This is obviously quite a problem for someone relying on calorie counting

A study done by the American Dietetic Association showed that restaurant meals were roughly 18% higher in calories than stated and popular frozen dinners from grocery stores were 8% higher. When they added free side dishes into account, the average restaurant diner ate roughly 245% more calories than what the menu says.

High fiber foods, nuts and meats may actually be lower in calories than food labels estimate. In a Times article highlighting research done on the subject, scientists found that the energy expended trying to digest these foods isn’t taken into account on nutrition labels. Upwards of 25% of the calories in one serving of almonds may be used during digestion and thus not contributed towards overall consumed calorie count. Similarly, foods high in insoluble fiber may not be used by the body at all but execrated. In that case quite a high percentage of the calories isn’t used.

Aside from these two issues, labels may also not list potential allergens, containments and sometimes not include all of the ingredients. The latter being unfortunately common in supplements.

Knowing that your food labels may not be accurate makes calorie counting and elimination diets difficult. It is important to carefully read labels and if there is a term you are uncertain of, take a moment to look it up on your phone. If you have allergies, such as gluten intolerance, it is extremely important to scour the label and if it isn’t clear whether the food has gluten, pass it by. If you are calorie counting and eat a lot of foods high in carbohydrates or low in fiber, the food label is probably pretty close to being accurate.

If you are on a low carb or Paleo style diet you may not be getting enough calories if you are just going by the labels. Increase the amount by 100 to 200 grams and see how you do. If you hit a plateau or begin to gain weight you will know you were eating enough before. You may instead find that you continue to lose weight while also feeling more satiated because you were eating fewer calories than you thought.

The best way of knowing exactly what you are eating is to eat as much whole foods, unprocessed, unpackaged as possible. A diet rich in whole foods will give you nutrients, vitamins and minerals you could never get from just eating processed meals. Additionally, if you do slightly overeat you aren’t likely to get the same ill effects.

Regina lost 111 pounds with weight loss surgery

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Weight Loss Story of the Day: Regina lost 111 pounds with weight loss surgery after years of yo-yo dieting.  She decided that Gastric Bypass was the best option for her and too control of her weight.  Here is what she shared with us…

Regina before and after

Hi, My name is Regina Willis and here is my story. My entire adult life I have been overweight. I have tried time and time again and used every fad diet out there. At my heaviest, I weighed 330 pounds and it was a struggle to workout but I did. I walked, bought a Treadmill and joined Medical Weight Loss. I lost 30-40 lbs and gained it back.

ReginaI lost My mother and 24 year old sister to diabetes and I refused to end up sick or dead, so in 2012 I decided to have Gastric Bypass weight loss surgery. I had the hardest time getting approved because I was in perfect health. “Wow”, you say. No, I didn’t have high blood pressure, diabetes or heart issues, After a long fight, I finally got the approval and almost 2 years later and over 100 pounds lighter I’m still maintaining my weight loss. I would like to lose 60 more lbs and I will keep you all updated on my progress.

I changed my eating habits by eliminating fast foods, less sugars and white breads. I also cook more chicken turkey. I work out 3-4 times a week and recently started using weights. My starting weight was 330 and my current weight is 219 pounds (I’m 5’8″).

My advice for anyone trying to lose weight is to do research on all diets or surgeries. I struggled for years with yo-yo diet fads  and one day I just made the choice that was best for me and you should do the same. It’s your life and you only get one.

 

Anitra lost 153 pounds

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Weight Loss Surgery was not a “magic pill” for weight loss as Anitra thought it might be, but she made the lifestyle changes necessary to see lasting weight loss. Her story illustrates the ups and downs that even people who’ve had surgical weight loss procedures face. Read about her journey to learn more…

Anitra weight loss

My name is Anitra Bell-Robinson and I would like to share my weight loss journey with you. In January 2004, I had weight loss surgery. Years of emotional eating and yo yo dieting finally resulted in my weight ballooning to 315 pounds. I spent many nights visualizing how my new body would look. Needless to say, surgery was the jumpstart I so desperately desired. The problem was that I totally depended on the procedure I had undergone to do all the work. Although I got down to 167 lbs, I had no desire to truly change my lifestyle so that would maintain my weight loss. I found ways of snacking that let me avoid the “dumping syndrome” and did not exercise much at all. Yes, I guess you could say I thought I had found the “magic pill” that would sustain the weight loss. That year, I got married and in 2005 had my daughter. My weight slowly but surely increased to 226 lbs.

Desperate and depressed, I said “What else is there to do?”. Half of my stomach is cut out and I failed at reaching my goal. It was not until an elderly lady pointed out my weight gain that something snapped in me. (I sure didn’t appreciate her remark at the time). The following summer I started going to the YMCA. I remember being jealous of a fellow coworker who could exercise on the ellipitical machine for what seemed like forever. When I got on it my thighs burned so badly that I could not make it more than 2 minutes. However, I was determined not to give up! What other choice did I have? By the end of the summer, I had built my endurance up to one hour on the machine. I returned to school 50 lbs lighter! Back to school means hard work, juggling schedules, and eating on the run. I gained about 25 lbs back by the end of that school year.

During the fall of that same year, a YMCA was built about 5 minutes away from my house. I started with Zumba. I was so out of breath… but I stuck with it. Eventually I began attending more challenging classes such as Boot Camp, kickboxing, circuit training and added weight training. I also made a deal with myself to change the way I looked at food. I started with just portion control which was how I change my eating habits after my surgery in the first place. That’s when the weight started coming off and staying off. I then started feeling so good that I took another look at my diet.  I decided to eat less processed foods and less fast foods.

Today, I weigh 162 pounds. My goal is 150 pounds, but I would secretly love to be 140 pounds (in my mind). I love my body now and I’m often amazed at what it can do at 46 years old. People ask me all the time how I do it and I am very honest with them. Yes, I have tried the cabbage soup diet, the Beyoncé lemonade diet, and anything else you could think of. It was not until I had my mind, body, and spirit aligned that I understood that the body God has given me is precious. It has allowed me to have two beautiful children and I want to do all I can to live a healthy lifestyle for them and my husband. Oddly enough, my husband wants some more meat on my bones. Don’t get me wrong, I love my curves but I don’t miss the pain in my knees, feet, and back due to carrying excessive weight. I no longer feel guilty about going to the gym 6 days a week. That is my time carved out for me. I encourage anyone that is struggling with their weight to take the first step and that is get your mind right. It takes time and it is a journey, but it is a journey worth seeing through to the end. I thank God for this revelation and hope to keep inspiring others.