Black Weight Loss Success

Tag: drink more water

  • BWLW’s 21-Day Accountability Challenge – November 2021

    Purple and Black November Challenge Announcement

    Let’s keep each other accountable in November! Join our 21-Day Accountability Challenge
    November 1-21, 2021

    Goals for November

    Track your progress with this month’s calendar (you’ll find the download link below). Circle the letter associated with the task you’ve completed.

    • E – Exercise for 30 minutes or more per workout. Your choice of an exercise routine because we want to make this challenge as flexible as possible. No excuses.
    • W – Drink at least 64 oz of water each day. If you drink much more than that or much less due to medical limitations (due to kidney issues or other ailments), that’s fine. Do what works for you.
    • S – Avoid added sugar. That means processed sugar, refined sugar, corn syrup, etc. (Naturally occurring sugars are ok. Do what works best for you in terms of carb intake.)
    • L – Avoid eating after 8 pm/avoid late night eating. (Or… Stop eating at least 2 hours before bedtime.) 

    Be accountable: Share your daily workouts and meals in our Facebook group and with the hashtag: #BWLWNov on your social media accounts. Check-in nightly in our Facebook group or Instagram at 6:30 EST. Leave a comment under the daily post and tell which of the 4 tasks you completed. 

    REMINDER: Do what works for YOU! Working out five days a week is a great goal. However, if you can only work out for 2-3 days a week, commit to that. YOU know your level of fitness. We don’t want anyone to hurt themselves or risk injury just to reach a specific goal. Again, it’s very important that you choose a workout routine that fits your current fitness level.

    Clean Eating Guide E-book

    Want to take your efforts to the next level this month? Commit to eating clean. It’s not about only eating healthy food or being “perfect” with your eating habits. It’s about cutting back on junk food, soda, processed foods, sugary foods, etc., and eating whole, healthy foods 80% of the time (or more). You’ll have a better chance of seeing results on the scale, and you’ll have more energy during your workouts if you fuel your body with healthy food. If you’d like to learn more about Clean Eating, read our helpful E-Book, “Clean Eating for Wellness and Weight Loss”.

    Print out the November Tracking Calendar [PDF]

    How can you join us? It’s simple. No signup is required.

    1. Print out the Tracking Calendar (PDF file).

    2. Check-in Nightly on Instagram or our Facebook group.

    3. Use the challenge hashtag: #BWLWNov when you post workout selfies, progress photos, food photos, etc.

    Leave a comment below and tell us why you are joining the challenge.

    Disclaimer: Before starting any exercise program or diet, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Do not attempt if you have current injuries, past surgeries, or other physical issues/health issues that could be affected by exercise. Don’t forget to stretch before and after working out to avoid injuries.  If you feel pain or severe discomfort, stop.

  • 7 Practical Fitness Tips Anyone Can Follow

    7 Practical Fitness Tips Anyone Can Follow

    simple fitness tips

    Every day there’s a new exercise trend. You may not be looking for a “quick fix,” but you need the right information to know you’re doing what’s best for your body. You are building a healthy active lifestyle, and that takes time, patience and research. To get started, stick with these seven easy tips to keep your workout plans on track and work your way up to whole body fitness.

    1. Keep Moving

    Create an active lifestyle. Even on a rest day, you should get up off the couch. You don’t have to do a vigorous workout every single day, but you are working to create a lifestyle that includes regular exercise. Take a walk outside for some fresh air or take the stairs instead of the elevator. Gentle stretches, doing yoga at home or a hike in nature can help keep the blood flowing.

    2. Combine Exercises

    Getting on a StairMaster or treadmill is a great way to improve endurance, but you can step it up by adding some free weights. You shouldn’t overdo it, of course, but once you’re comfortable, pump your biceps with some light dumbells to help increase muscle mass. High Intensisty Interval Training is also a great way to combine cardio moves like jumping jacks and high knees with strengthening moves, like squats and pushups.

    3. Drink Water

    Staying hydrated gives your body the support it needs. The widely accepted minimum is 64 oz or eight 8 oz glasses of water per day, but you may need to drink more if you are doing strenuous exercise. The amount of water you need to consume depends on a number of factors, including weight and activity level.

    “It depends on your size and weight, and also on your activity level and where you live,” Nessler says. “In general, you should try to drink between half an ounce and an ounce of water for each pound you weigh, every day.” For example, if you weigh 150 pounds, that would be 75 to 150 ounces of water a day. If you’re living in a hot climate and exercising a lot, you’d be on the higher end of that range; if you’re in a cooler climate and mostly sedentary, you’d need less.” – WebMD

    4. Chart Your Progress

    Track your workouts, but don’t obsess over the numbers. It will take time for your body to get stronger. Record how much weight you are able to lift. Record how long you were on the treadmill and how many Zumba classes you took this week. Review your log every couple of months to remind yourself how hard you’ve worked and what you’ve accomplished, in order to stay motivated.

    5. Do a Little Bit at a Time

    Instead of just saving fitness for a designated workout hour, you can do exercises while completing errands around the house. Put in a few standing push-ups while cooking or circle the block when you go get the mail. If you are at a desk at work all day, have dumbbells handy to do a few arm lifts during your break. Take every opportunity to work some exercise into your day, at home, in the gym, at work, etc.

    6. Take the Tough Route

    Life is made up of shortcuts. Avoid them if you want to lose weight. Take the stairs instead of the elevator and walk instead of using those motorized sidewalks in airports. Every little bit counts and it will become easier over time. Eventually, what was once challenging will just be part of your daily active lifestyle.

    7. Celebrate Success

    Remember, it takes motivation and willpower to get in shape, and it’s not always easy. Acknowledge your success daily — and remember success is defined however YOU want. Getting to the gym, sticking to your healthy eating goals or doing one extra push-up are all accomplishments that have meaning. Post inspirational messages around your house to fill you with support for what you are doing.

    Fitness is about personal wellness — so listen to the experts, but more importantly, listen to your body and your own doctors. Do your research and be patient.

  • Don’t Wait for 2016 December Challenge

    2015 december challenge

    Updates: More Resources for Week 1 – Don’t Drink Your Calories
    More Resources for Week 2 – Emotional/Stress Eating

    Are you ready for 2016? December can be a very very busy month. You may have to deal with lots of demands on your time and on your emotions, but you also have to deal with lots of temptation from holiday parties, social drinking and family meals. With that in mind, I’m going to give you some very straight forward goals to focus on as you get ready for 2016. Below, you’ll see that there is a new goal each week to keep you motivated. It’s time to do the work and do some planning! Grab a notebook and a pen!

    Just getting started? This challenge will help you to get started with the basics. Already got a winning plan? It’s time to evaluate what you’ve been doing so far to reach your weight loss goals. Plan out how you will stay on course or take your efforts to the next level. You don’t have to wait until Jan 1 to commit to how you want to shape your fitness and change your weight over the next 3-dietbet12 months. Begin your journey today.

    Lose to Win! – We will also continue with our series of DietBets for those who want to commit to losing 4% of their weight and split the pot $!  Our December Dietbet starts on Dec 7th. Bet: $30

    How do you join?: Comment below and let us know why you want to commit to weight loss NOW and what challenges you are dealing with in terms of weight loss and wellness. This will help us tailor the information we send out for the rest of the month.

    Also, let us know if you already have an eating and exercise plan that is working for you that you plan to use in 2016.

    Weekly Goals

    Week 1 (Dec 1-5) – Stop drinking your calories.

    Week 1, you will commit to drinking water, freshly brewed tea, freshly made juice and homemade smoothies you make at home. Cut out all soda, diet drinks, store bought, sweetened tea and store bought juice from concentrate. How much water should you drink each day? Start with 7-9 glasses of water per day (56-72 oz). Add fruit, tea and natural sweeteners (Stevia, agave, etc) to your water for more flavor. Haven’t been drinking much water? Start by adding a few more glasses a day to your normal routine and work your way up. You don’t have to drink a gallon of water a day to be hydrated. (If you have health issues, (kidney or bladder related-issues especially), follow your doctor’s orders when it comes to drinking water.)

    Week 2 (Dec 6-12) Commit to feeding your body, NOT your emotions. If you are dealing with emotional eating, stress eating, overeating or food addiction, get to the REAL root of your issues.

    For the second week, I want you to focus identifying the junk food, fast food, sugary foods and highly processed foods that you haven’t been able to let go of. Ask yourself, what are the real reasons that you can’t let go of these foods. Take the time to really think about your connection to food, emotional eating, stress eating, overeating/binging and even food addiction. If you are medicating with food and using it to soothe and comfort yourself, that’s not really a food issue. That’s a lifestyle and mindset issue and you have to approach it as such. If you can’t commit to totally cutting these foods out, keep your indulging to a minimum and use portion control. However, be real and truthful about how much junk you’re really eating and why you are eating it if you want your lifestyle and habits to change.

    Week 3 (Dec 13-19) – Decide on a plan for eating and meal planning.

    What is your current plan? What is your plan for 2016? Will you go raw vegan, low carb, paleo, keto, vegetarian, or eat clean? Will you be following a specific book or plan? Will you create your own plan for your own needs? If you haven’t done your research and embraced an eating plan, it’s time to do that. If you fail to plan, you plan to fail. One of the number one reasons people don’t get results, is because they don’t go into weight loss with a clear plan and clear, reasonable goals in mind. When it comes to eating, it’s very easy to get off track, eat too much or eat too little food.  If you haven’t lost weight in 2015, could it be that you didn’t commit to a balanced eating plan and give it time to work? Could it be because you really couldn’t find a way of eating that worked for you? Let’s change that before you make your New Year’s resolutions. There are tons of recipes and meal plans online for free to help you get started.

    Amazon Affiliate

    Don’t worry about doing anything new Dec 20-26. Spend time with your family and focus on having fun.

    Week 4 (Dec 27-31) – Decide on your exercise plan for the next 60 days. Workout at for at least 30 minutes, 3-4 times a week (minimum).

    This week you will decide on your exercise plan for the next 60 days. No one can tell you what exercise routine will work best for you. Just like an eating plan, you have to do your research and figure out what will work for Y-O-U. However, there is no room for excuses. From home workout DVDs, to YouTube videos to fitness magazines, there are tons of workout resources out there at your disposal. Walking, jogging, HIIT, Tabata, cardio, Zumba, weight training, etc. If you’ve been exercising regularly, but haven’t challenged yourself in a few months, it’s time to consider more intensity. Online resources:

    Fitness Blender on Youtube XHIT Daily on Youtube
    Darebee on Youtube BWLW Workouts and Exercise Tips
    Bodybuilding.com Oxygen Magazine
    Body Rock on Youtube Tiffany Rothe Workouts on Youtube

    Now that you’ve done the work, write down your plan and commit to working hard for the next 60 days (or more)

    Tip: Give yourself a gift! December is a great time to buy good book on weight loss and wellness. Don’t just focus on diet books. There are some great fictional titles, devotionals and self-help books on emotional emotional eating and our relationships with food.

  • The Number One Drinking Mistake Affecting Your Weight

    The Number One Drinking Mistake Affecting Your Weight

    What is the number one mistake? Not Drinking Enough Water!

    Water – it’s all around us. We see it in rivers and oceans, it flows freely from our faucets, it purges into our basements during violent storms.  We’ve always heard how pivotal it is to our overall health and yet somehow most of us fail to get our required daily intake. About 70% of our bodies is water and it is involved in so many essential body functions including flushing waste materials in the body, metabolism, body temperature and digestion.

    If you are on a weight loss journey, you should pay close attention to how much H20 you are drinking on a daily basis. People can spend hundreds of dollars on diet food, exercise equipment, and yoga pants but the key to weight control might be in the glass right in front of them the whole time.

    Water and Weight Loss

    A healthy intake of water doesn’t just maintain your weight loss goals, it actually supports a healthy metabolism so that you can see results faster. Water consumption increases the rate at which you burn calories which means that the exercise that is so vital in trimming your pounds becomes even more efficient. Drinking extra water also helps you to feel more full and you’ll have a better chance at passing on that last helping of carbs.

    How Water Helps In Exercising

    The first thing water does in helping you exercise is quench your thirst so you can work out longer. Being hydrated helps reduce muscle and joint aches while you’re pumping iron or logging time on the treadmill. In addition, water lubes up your joints and helps keep muscles from cramping. In addition water helps stave off dehydration, which if it sets in reduces blood volume and thus the oxygen supply to your blood falters and you’ll feel tired, nauseated and sluggish.

    Water Detoxes the Liver and Kidneys

    One thing about drinking a lot more water than you’re accustomed to is that you’ll have more frequent trips to the bathroom – but that’s a good thing. H20 helps to flush toxins out of your kidneys and liver at a quicker pace. One unfortunate thing about burning calories is that the process creates toxins and chemicals, which need to be flushed from your system for optimum health.

    Water Promotes a Healthy Metabolism

    Having more water flowing through your body helps improve your ability to burn fat and helps metabolism overall. Metabolism is essentially the speed of your body, not how fast you can run the 40-yard-dash but how fast your motor is running, especially at night. The body is burning calories at all times, even while sleeping or lounging while watching TV. This motor needs healthy food for fuel and water to power the body so that the metabolism can increase and thus burn calories and fat at a higher rate. Drinking more water overall is a benefit but water has also been shown to affect the metabolism immediately, like 10 minutes after consumption.

    Start by drinking more water and less soda (diet and regular), drinks with refined sugar and drinks with artificial sweeteners.

     

  • Weight Loss on a Budget Tip #11: Make Your Own Flavored Water

    flavored waterIt’s almost the end of Week 2 of our October Challenge.  Here is today’s Weight Loss on a Budget Tip #11: Make Your Own Flavored Water.

    Homemade, flavored water is a great replacement for soda, drinks with diet sweeteners, commercial juice and high calorie drinks.  You also save money on beverages because all you need is filtered/purified water, fruit and other natural ingredients like ginger.  If you aren’t used to drinking a lot of water but know that you need to drink more water, this is a great idea for you.  Hydration is so important.

    What do you need?  

    Glass Container – I suggest you get a large container to mix up you water in.  A large glass mason jar is the top choice.   You don’t have to worry about any chemicals from plastics leeching into the water.  I use 1-2 quart mason jars that I got from Walmart (I also use them for my juicing)

    Purified Water – Filtered or purified water is what I suggest that you use, but tap water works too.  Distilled water and spring water works as well.

    Fruit – Anything goes for the most part when it comes to fruit.  Things like grapes, kiwi and citrus work better when they are cut up and the flavor can seep into the water.  You can use fresh or frozen fruits.  Here are the fruits I love to use:

    • Strawberry
    • Lime
    • Lemon
    • Apple
    • Blueberries
    • Kiwi
    • Oranges
    • Raspberry
    • Pineapple
    • Blackberry
    • Peaches
    • Watermelon
    • Coconut

    Other Ingredients – Tip: Buy fresh herbs, not dried.

    • Mint
    • Ginger
    • Teas
    • Cucumber
    • Rosemary
    • Sage
    • Lavender
    • Lemongrass

    There are a few ways to make flavored, vitamin waters.  Check out these links for instructions and recipes.  You will find many more recipes on Pinterest or by searching online.