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eating clean

Tonya lost 56 pounds

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Check out Tonya’s weight loss story and show her some love.  She lost 56 pounds with regular exercise, clean eating and drinking green smoothies.  Here is what she shared with us about her weight loss journey:

“My name is Tonya and I’ve lost 56 pounds. My weight loss journey began in 2011, I was 230 pounds. I started walking a few days out the week, but I didn’t see any results until 2012. That was when I decided to change my eating habits. I started eating clean and thanks to the help of BWLW, I started making green smoothies which I consumed for breakfast and lunch. I drink 100 oz. of water per day.  I changed my eating habits by not eating fast food or drinking soda’s however, I still eat regular food.  I just eat in smaller portions now.

For exercise, I walk 3-5 miles, 4 times a week.  I started doing Zumba three times a week and taking a weight lifting class for toning. During this process, I was working out two times per day. I am now just down to walking. I was diagnosed with type 2 diabetes and was insulin dependent for 2 years. I’ve gradually made my way to the pills. I went and had my blood rechecked recently and I no longer have diabetes anymore. I have lost a total of 56 pounds.  My goal is to lose 40 more pounds. Thank you so much for letting me share!”

Tonya weight loss photos

 

Natasha lost 30 pounds by eating clean and exercising

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Natasha wrote to us to share her weight loss journey.  This proud mom has released 30 pounds by eating clean, counting calories and exercising.  Read all about how she did it:

“Hi!  This is my first attempt at losing weight naturally and I’m succeeding. Thus far, I have released 30 pounds by eating clean and exercising. I consume a high protein diet with lots of fresh fruits and veggies. I also track marco-nutrients and count calories. I never eat below 1300 calories a day! I try to consume 1600 to 1750 calories of clean, wholesome foods. When I started eating good, I started losing weight and building muscle. Some of my favorite exercises are HIIT (high intensity interval training), sprinting, sand-bell training and anything strength related. I also joined Black Girls Run and found a jogging partner. In addition, I am active with my daughter at the playground. If I’m not playing with or chasing her, I doing cross training. I’ve got 20 more pounds to go until I reach my goal by my 33rd Birthday in January 2014. It really is a lifestyle and I’m enjoying every moment of MY journey. Best weight loss advice I have is to respect your goal and trust the process and make it your own. Do what you love but just commit to do it. Persistence pays off. Just keep going! Thanks so much for sharing! Xoxo Tasha”

Natasha weight loss story

Tsitsi lost 75 pounds

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Weight Loss Story of the Day: Tsitsi lost 75 pounds over the course of 2 years after giving birth to her 2nd baby.  This should give some hope to ladies out there who are still dealing with baby weight, months or years after the birth.  Here is her story:

“Hi im Tsitsi!  I’m a mom to 2 preschoolers, 31 years old and lost 75lbs /34kg!!  After my 6 week post natal checkup,  l was shocked how the scale recorded the 200s (227 pounds) when l had already delivered my 2nd baby (a 7 pounder). l couldn’t fit anything in my closet months after the birth as l kept eating unhealthy.  In denial about my weight and my “I just had a baby” excuse! Finally l read about the 10 000 steps a day challenge and with only $10 for the cost of a pedometer, l started my weight loss journey. l realised l couldnt jump or run yet but l walked, power walked actually, and aimed for 10 000 steps! I lost 10lbs and was motivated to continue. My diet was low carb, high protein.  For carbs, I did 60% veggie, 40% fruit.  I drank 64oz water minimum.  l did buy a juicer after my coworker advised me.  How l adored her green juices! Waking up an hour before family gave me time to tackle Taebo by Billy Blanks, squats, lunges, jumping jacks, crunches, triceps dips and more. I liked how my body was toning and melting fat.  Eventually my friend asked me to try Insanity and April to May 2013 I did. I got past the plateau.  I got 4 inches off tummy, 9 pounds fell off and l felt great!. Today I’m 152 pounds, very confident, workout 5 days and run 10ks 3 days a week.  I also do weightlifting, Zumba, Core Conditioning, T25 and I’m planning another round of Insanity then P90x.  l will have abs that show by the time my son turns 3 in April. It’s been 2 years of slow and steady work but l did it.  I credit eating clean mostly.  On days l feel low, Zumba and Playing Tennis does it for me. Thank You for reading!!”

Tsitsi post baby weight loss

Brittany lost 88 pounds

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Featured weight loss story of the day: Brittany lost 88 pounds.  After a bad breakup and with her cousin as her Zumba partner/inspiration, she learned to eat clean and workout regularly.  Here is her weight release story:

“My name is Brittany and I began my lifestyle transformation back in 2011. I had recently went through a bad breakup and felt so unhappy with myself. I weighed about 290 pounds at the time wearing a size 18/20.  I began going to Zumba classes with my cousin who is also my inspiration for losing weight. Slowly, I began cutting back on sodas, junk food and any other high calorie treats you can think of. It took me about 6 months and I lost 80 pounds, however I wasn’t steady with my eating habits or working out routine, so I gained 50 pounds back by 2012. From 2012 till now, I have lost the rest of the weight I gained. Currently I weigh 202 pounds and wear a 12/14.

I’ve become very conscience about what I put into my body and I try to work out 4-6 days a week. I joined a gym about 3 months ago and it was the best decision I’ve ever made. Now, I won’t leave the gym without burning at least 1000 calories. Yes 1000 calories lol. Losing weight and being comfortable in the skin you’re in, is in my opinion the hardest task. If you’re are trying to lose weight, I encourage you to do what works for you. Cleaning eating and working out are the key components to losing weight and being healthy. I would like to lose about 30 more pounds. I will suggest that if you go to the gym, you try the “arc trainer”.  It is one of my favorite machines to use. I will continue eating right and working out for the rest of my life because it’s not just about losing weight but being healthy as well.”

Brittany weight loss story

Updated: Iriel lost 100 pounds

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Update (Dec 2013) – Iriel is down 16 more pounds.  She wrote in to say: “I wanted to send an updated picture. My 6 month transformation is below (14 months total), and now I’ve lost a total of 100 lbs. Thanks so much for encouraging other black women to get up, and do something about their health!!”

Iriel weight loss story

Git Fit or Get Fat Founder Iriel wrote to us to share her 82 pound weight loss story and photos.  She ate clean, embraced juicing and worked out regularly with her father as her inspiration.

“Ever since I can remember, I’ve struggled with my weight. I was always the chubby girl with the pretty face. I over-indulged in shoes and accessories, those things didn’t judge me on my waist size. I tried this, tried that, took this magic pill that made me cranky and eventually gained the weight back plus more, drank this, blended that , but nothing seemed to work for me. I would get bored, and fall off and go up the street to Wingstop or Popeye’s. Recently, I got tired of walking past the Junior’s section to go to women’s/plus and decided to change it.

What really sparked the motivation for me was the fact that my father passed away 3 years ago from heart failure, and before that he suffered a stroke. I kept thinking that maybe if I would have known what I know now, could I have helped him? Would he still be here?  With the knowledge I know now, I can use that to help others, and that’s my goal.  It’s the reason that I’ve started “Get Fit or Get Fat”. Around the same time that I decided to change, a friend of mine started a juice fast and told me to watch the documentary, “Fat, Sick, & Nearly Dead.” After watching it I was sold. I immediately went to Macys.com and ordered the same juicer in the movie. I read up on juicing and how to prepare it, and with the help of that friend and her knowledge, I started. I dId a full juice fast for 25 days and slowly started to incorporate clean solids back into my diet. Now, 7 months later, here I am, 82 lbs down.  I’m still working towards my goal, but incorporating other healthy options into my daily routine. I workout 4-5 times a week, and do cardio for at least 45 mins a day. My eating consists of clean eating, and finding alternatives to your favorite meals (healthy lasagna with whole wheat pasta & lean ground turkey). I’ve come to realize that taking control of your health doesn’t have to be boring, and the food definitely doesn’t have to be un-flavorful.  I’m far from perfect. The best part of it all is that I’m accountable for whatever choices and decisions I make. For me, the test was sticking to something and never giving up. Now, I won’t. I just can’t.”

Check her out on Facebook.

Iriel weight loss photos Iriel weight loss story

Free Clean Eating Meal Plan – Week 4

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free clean eating meal plansHere is Week #4 of BWLW’s Free Clean Eating Meal Plan!   As always, we’re giving you recipes and the calorie count for the day.  The plan lays out meals that amount to 1600-1725 calories per day.  If you are eating less calories, you can adjust it by changing a recipe, removing a snack or 2, etc.

If you see something that you don’t eat, like bread in a day’s meals, switch for something else.  A few romaine leaves are a great substitute for bread or whole wheat tortillas.  This plan is meant to work for most people, but I know it’s not ideal for all.  Modify to your needs!  Post any questions in the comments box

Day 1

Breakfast – 2 frozen whole wheat waffles
1 tablespoon peanut butter
1/2 sliced banana

Snack – 2 whole grain rice cakes
2 tablespoons peanut butter

Lunch – 2 cups Greek Chicken Salad
2 small plums

Snack – “Strawberry Banana Smoothie”
1/2 cup strawberries
1/2 banana
1 cup skim milk

Dinner – Shrimp and Grits
1 cup cooked Mustard greens

1696 calories
80 g fat, 20 g sat fat
46 g fiber, 40 g sugar
80 g protein

 

Day 2

Breakfast – 1 cup cooked oats
1/2 cooked apple with cinnamon
2 tablespoons pecans

Snack – 2 whole grain rice cakes
2 tablespoons peanut butter

Lunch – Leftover Shrimp and Grits
2 small kiwi

Snack – 3 Ingredient Energy Bar

Dinner – 1 1/2 cups Feta Zucchini Pasta
1 cup sliced fresh tomatoes

1685 calories
56 g fat, 14 g sat fat
33 g fiber, 61 g sugar
75 g protein

 

Day 3

Breakfast – 1 cup low-fat cottage cheese
1 cup sliced pineapple

Snack – 1 ounce 2% cheddar cheese

Lunch – 1 serving Healthy Egg Salad (make half of recipe)
2 slices whole wheat bread
1 cup raw cucumber slices

Snack – 1 medium apple

Dinner – 2 cups leftover Greek Chicken Salad
Whole grain roll

1670 calories
63 g fat, 16 g sat fat
36 g fiber, 54 g sugar
80 g protein

 

Day 4

Breakfast – 1 frozen whole wheat waffle
1 tablespoon peanut butter
1 hard boiled egg

Snack – 1 medium pear
1 ounce roasted almonds

Lunch – 1 1/4 cups Feta Zucchini Pasta
2 small kiwi

Snack – 1 cup sliced pineapple

Dinner – 1 cup Macaroni and Cheese
1 cup cooked mustard greens

1655 calories
58 g fat, 14 g sat fat
32 g fiber, 40 g sugar
71 g protein

 

Day 5

Breakfast – “Egg Veggie Burrito”
Weight Watchers tortilla, 2 cooked eggs, 1/2 c. dcd broccoli
1 plum

Snack – 1 medium pear
3 Ingredient Energy Bar

Lunch – 1 cup leftover Macaroni and Cheese
1/2 cup carrot sticks
1 cup grapes

Snack – “Peanut Butter Banana Smoothie”
1/2 banana
1 tablespoons peanut butter
1 cup skim milk or soymilk

Dinner – 1 1/2 cups Spicy Chili
Whole grain roll

1680 calories
50 g fat, 15 g sat fat
37 g fiber, 48 g sugar
70 g protein

 

Day 6

Breakfast – 1 cup cooked oats
1/2 sliced banana with cinnamon
2 tablespoons pecans

Snack – 1 ounce roasted almonds

Lunch – 1 1/2 cups leftover Spicy Chili
1 cup raw cucumber slices

Snack – 1 cup sliced pineapple

Dinner – 2 Vegetarian Tacos
Side salad- 1 cup romaine, 1 tomato
2 tablespoons mixed salsa and lime juice

1720 calories
55 g fat, 16 g sat fat
36 g fiber, 57 g sugar
80 g protein

 

Day 7

Breakfast – 1 cup low-fat cottage cheese
1/2 cup sliced pineapple
1/2 cup chopped kiwi

Snack – 3 Ingredient Energy Bar

Lunch – 2 Leftover Vegetarian Tacos
3/4 cup grapes

Snack – 1 medium pear
1 ounce 2% cheddar cheese

Dinner –  1 1/4 cup Pork and Broccoli Stir-fry
3/4 cup brown rice

1708 calories
50 g fat, 18 g sat fat
31  g fiber, 41 g sugar
74 g protein

We are providing these meal plans for your personal use only. Do not distribute or use these plans commercially.

Disclaimer: Nutritional content will vary depending on the brands of food used. This meal plan does not take into account serious illness or specific nutrient ratios. If you are pregnant, have high blood pressure, heart disease diabetes or other medical issues, please talk with your doctor or dietitian/nutritionist before changing your diet significantly. These plans are meant to be examples of balanced eating, but we all have varied needs. Use this information as an example and take caution with regard to your own specific nutrition needs.

Kimberly lost 110 pounds

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Featured weight loss success story of the day: Kimberly lost 110 pounds in a little over 8 months.  She primarily credits the changes she made to her eating habits.  Here is what she had to say about losing the weight:

“I lost 110 pounds over 8 months primarily by changing how I ate.  The dietary changes began mentally. I DECIDED NOT to die or have complications from diabetes. I began to pray.  I was asking GOD for answers to why I had so many bouts of 30 day constipation and blood sugars levels of 350 plus all the time!!! I was enlightened and found that meat was my issue. Eating it with every meal, every day was killing my body. Immediately after cutting just meat out of my daily consumption, I lost 20 pounds in 30 days (no exercise yet). After seeing that, I decided to see what wound happen if I didn’t put ANYTHING in my mouth that was bad.  That’s right, I ate NOTHING but fruits, veggies, whole grains and water for a solid year and was exercising for  half of that time.  After losing about 50 pounds, I starting doing a standing ab routine for about 5 days a week for 30 minutes per session. Because I had changed my mind about food, it seemed like I woke up skinny!!! I went from 280 pounds to 170 pounds in one year.  Now, I am a comfortable at 180 pounds and 5’6” tall! I have put some “treats” back in every now and then, but am still enjoying a healthy lifestyle!!”

Kimberly 100 pound weight loss

Aundra lost 45 pounds

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Weight Loss Success Story of the Day: Aundra lost 45 pounds by working out and eating clean.  She went from being afraid to sweat her hair out to loving a tough workout where she is pouring sweat.  Here is what she shared about her weight release journey:

“I stepped on the scale one day and saw the number 206.5. It was then that I decided I really needed to straighten up and fly right about making a lifestyle change. I had tried tons of “diets” and meal delivery plans to lose weight quickly. I’d always lose 10 lbs and gain it right back plus some. I soon realized that I had to change my overall thinking about fitness and eating. I was the girl who hated gyms and exercise. I worried about sweating out my hair not realizing that the key to helping you burn calories is to SWEAT. I set a goal last year (2012) to lose 30 lbs by my 30th birthday and let almost EVERYONE know so that I would be held accountable. I’ve since lost an overall total of 45 lbs, now weighing in at 161 since beginning my weight loss journey through clean eating and lots of exercise. Clean eating isn’t as difficult as it first appears and now that my body has adjusted. I no longer crave the artificial things that I consumed before. It took me a year and half to achieve this progress. I have a personal trainer that I work out with 3 times a week. The focus with him is full body, abs, endurance and resistance training. I’ve also incorporated boxing and hip hop dance into my workout routine. You have to find what you love and run with it. As of now, I don’t feel like I’ve worked out if I’m not drenched in sweat at the end. I’ve eliminated the word “diet” from my vocabulary because this is truly a lifetime effort. In the end, I feel as though I’m just a regular girl who finally decided to get serious about fitness with the focus on being lifetime fine,

Could you tell us more about what you did to change your eating habits?

As far as clean eating, I eliminated all processed and fast foods as well as sodas and juice. I drank half my body weight in water daily. My diet consisted mainly of broiled, baked or grilled fish, chicken or turkey. I ate lots of green vegetables such as spinach (raw and cooked), kale, broccoli and asparagus. I incorporated protein as often as possible to give me a feeling of fullness by eating foods such as greek yogurt, almonds (which I included in snack packs of apples and carrots), string cheese and boiled eggs for breakfast. I learned to eat 5 small meals a day which kept me from feeling hungry or eating just because I was bored.
How long did your transformation take?
I started my weight loss journey in May 2012 and reached my goal weight in July 2013.
Aundra weight loss

Free Clean Eating Meal Plan – Week 3

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free clean eating meal plansIt’s time for  Week 3 of our Free Clean Eating Meal plan!   I’ve included nutrition counts for you.  The meals for week one are 1600-1725 calories.  I’m making the assumption that you are working out, so there needs to be enough nutrition to support that. If you want less calories, you can change the recipes or snacks to your needs.

If you see something that you don’t eat, like bread in a day’s meals, switch for something else.  A few romaine leaves are a great substitute for bread or whole wheat tortillas.  This plan is meant to work for most people, but I know it’s not ideal for all.  Modify to your needs!

Day 1

Breakfast -2 egg omelet with 1 tablespoon cheddar
1 slice whole wheat toast
1/2 cup sliced strawberries

Snack – 1 medium banana

Lunch – 2 cups Salad Nicoise (make recipe x 2)
4 ounces tuna steak
1 medium pear

Snack – 6 ounce Greek yogurt- frozen

Dinner – Grilled Onion Burger  (make 1/2 of recipe)
Whole Wheat Bun
1 slice tomato, large lettuce leaf, 2 slices onion
1 cup roasted green beans

1710 calories
56 g fat, 14 g sat fat
34 g fiber, 46 g sugar
76 g protein

 

Day 2

Breakfast – 3/4 cup whole grain cereal
1 cup skim milk or soy milk
1/2 sliced banana

Snack – 6 whole grain crackers

Lunch – Leftover grilled onion burger w/WW bun, tomato, lettuce, onion
1 cup raw baby carrots

Snack – Sliced apple
2 tablespoons peanut butter

Dinner – 1 cup Southern Bean Soup
1 cup leftover Salad Nicoise

1680 calories
59 g fat, 16 g sat fat
36 g fiber, 50 g sugar
84 g protein

 

Day 3

Breakfast – Nonfat Greek yogurt
1 cup fresh cherries
2 tablespoons chopped pecans

Snack – 1 cup grapes

Lunch – PB&B: 2 slices whole wheat bread, 2 tablespoons PB, 1/2 sliced banana
1 cup celery sticks

Snack – 1/2 cup cottage cheese
1/2 cup mango

Dinner – 4 ounces Grilled Chicken (make extra for Thurs lunch)
1 cup Whole Wheat Breaded Buffalo Cauliflower
1 cup roasted green beans

1670 calories
46 g fat, 13 g sat fat
41 g fiber, 55 g sugar
81 g protein

 

Day 4

Breakfast – Mango Protein Smoothie

Snack – 1 medium apple
1 ounce peanuts

Lunch – 1 cup leftover Southern Bean Soup
1 cup Fresh Vegetable Salad

Snack – 6 whole grain crackers
1/4 cup hummus

Dinner – 4 ounces Healthy Meatloaf- make 1/2 recipe
3/4 cup roasted potatoes
1 cup cooked cauliflower

1710 calories
57 g fat, 17 g sat fat
37 g fiber, 48 g sugar
78 g protein

 

Day 5

Breakfast – 1 serving Nonfat Greek yogurt
1/2 cup whole grain cereal
1/2 cup fresh cherries

Snack – 1 cup strawberries
1 ounce dry roasted edamame

Lunch – 2 cups leftover Fresh Vegetable Salad
4 ounces cooked chicken
1 cup grapes

Snack – 6 ounces Greek yogurt

Dinner – 1 1/2 cups Sausage, Potato and Kale Stew
1 slice whole wheat toast

1703 calories
51 g fat, 14 g sat fat
29 g fiber, 51 g sugar
81 g protein

 

Day 6

Breakfast – 1 egg on a whole wheat English muffin
1 slice cheddar cheese
1 small kiwi

Snack – 1 cup grapes
1/2 ounce pecans

Lunch – 1 1/2 cups leftover Sausage, Potato and Kale Stew
1/2 cup diced mango

Snack  – Chocolate Peanut Butter Smoothie

Dinner – 4 ounces cooked BBQ Pretzel Chicken
1 medium baked sweet potato
1 sliced tomato with Italian seasoning

1675 calories
54 g fat, 16 g sat fat
35 g fiber, 56 g sugar
87 g protein

 

Day 7

Breakfast – 4 Banana Protein Pancakes
2 tablespoons peanut butter

Snack – 1 ounce pecans
Medium apple

Lunch – 4 ounces cooked leftover BBQ pretzel chicken on salad
2 cups romaine lettuce, 1/2 tomato, 1/2 green pepper
2 tablespoons oil and vinegar dressing
1 slice whole wheat toast

Snack – 6 ounces frozen Greek yogurt

Dinner – 4 ounces leftover Healthy Meatloaf
1 medium baked potato
1 cup cooked kale

1720 calories
59 g fat, 17 g sat fat
34 g fiber, 60 g sugar
91 g protein

We are providing these meal plans for your personal use only. Do not distribute or use these plans commercially.

Disclaimer: Nutritional content will vary depending on the brands of food used. This meal plan does not take into account serious illness or specific nutrient ratios. If you are pregnant, have high blood pressure, heart disease diabetes or other medical issues, please talk with your doctor or dietitian/nutritionist before changing your diet significantly. These plans are meant to be examples of balanced eating, but we all have varied needs. Use this information as an example and take caution with regard to your own specific nutrition needs.

Chelsea lost 30 pounds

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Proud mom Chelsea lost weight with exercise, like Zumba, and Clean Eating.  Being active with her daughter was her motivation.  Check out what she shared about her journey thus far:

Hi my name is Chelsea.  This been a hard journey.  I started in late December 2012 by doing Zumba.  It was very fun.  At the same time, I started eating clean: Lean meats, veggies, no rice and no soda. I also have 100 calorie snack packs.  I’m from the country and i love to eat.  Wild hog, deer with rice…that was my idea of cheat meals, but I had limits.  I’m blessed to have a amazing husband, family and friends to support me.  I’m not finished yet.  I have 25-30 pounds more that I want to lose by December of this year, 2013, so I’m doing more Zumba and running 1.5 -2 miles when I dont do Zumba as my workout.  I’ve lost 30 pounds so far!

My motivation was my daughter. I wanted to be able to run a play with her.  She was 1 years old when I started, now she is 2.  Also, I got tired of buying bigger clothes in the Plus Size section at my age.

My starting weight was 215 pounds.  I gained weight after I got on birth control (gained about 35 pounds).  I’m not turning back. My weight was very depressing.

Chelsea weight loss journey