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Weight Loss Story of the Day: Shavon lost 75 pounds

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Weight Loss Story of the Day: Shavon lost 75 pounds, down from 350 pounds. After experiencing the loss of a loved one and the loss of a relationship, emotional eating contributed to her weight gain (as it does for so many of us).  She found the determination to make the lifestyle changes she needed to make for healthy, lasting weight loss.  Read her story:

Shavon before and after

“Hi, my name is Shavon and I’ve lost a total of 75 pounds. After experiencing great depression from the loss of a close loved one and breakup of a relationship, I began to find comfort in food. At 32 years old, I was weighing in at my heaviest of 350 pounds. I could no longer walk or stand without my feet and ankles swelling and being in excruciating pain. Not to mention, I was just not happy with what I saw in the mirror. June 16, 2013 is the day that I woke up and decided to take control of my health and change my life. Through prayer and determination, I first purchased a Sam’s club card and begin to buy fruits and veggies in bulk. I begin to cook and prepare my own meals on a daily basis. I begin walking daily at the park and eventually joined LA Fitness. 6 months later, I took up my now favorite hobby of Swing Out dancing. I engage in these 3 activities at least 4-5 days a week for exercise. WATER WATER WATER has become my best friend! Lol.  As of today, I’m down to 275 pounds. My ultimate goal is to reach 190 pounds. My advice to anyone is to do what works for you. I am NOT on a diet, I just learned to listen to my body, have fun and do what works for me! Moderation is KEY.”

Food Rehab Restart – Self Medicating with Food

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What is Self Medicating?

“The theory of self medication to explain addictive behavior is based on the idea that people use substances, such as alcohol and drugs, or the effects of other addictive behaviors, such as eating or gambling, to compensate for underlying problems that have not been adequately treated. The self medication theory usually refers to substance-based addictions, but it can also be applied to non-substance addictions.” Source

It is common to seek out “comfort food” in times of stress and distress; but for many people it can take on the proportions of self medicating with food. The foods often sought have high levels of sugars and fats which the body metabolizes and uses to relieve the symptoms of stress. While this doesn’t sound like it could be harmful beyond the risk of increased weight gain or food-related illnesses (IBS, diabetes, high blood pressure), new studies are showing that a long term pattern of self medicating with food can have serious health implications.

signs self medicatingHow do you know that you are self medicating?

There is a definite line between indulging in some comfort food and self medicating with food. When you are driven to eat when faced with certain stresses or emotions, or if you show any of the signs below – it may be time to find out a way to get on a plan of mindful eating and stress reduction.  That will be a different path for different people.  For some they will need the help of a doctor, a nutritionist, a therapist, a personal trainer, or just a good friend.  For example, if you are binging or overeating to the point of vomiting I encourage you to seek our professional help and groups like Overeaters Anonymous.

What harm can come from self medicating with food?

New studies have discovered a link between a history of self medicating stress and distress with food and a reduction in the body’s ability to produce cortisol. Cortisol is the hormone that is used to reduce the impact of stress on the body. With a decreased ability to produce cortisol many different chronic conditions can take hold including hypertension and heart problems. The choice of sugars and fats as a means of medication can also significantly increase your risk for obesity and related health issues including Type 2 diabetes.

5 Signs that you need to look out for:

Here are the 5 signs that may indicate that you may be in a pattern of self medicating with food. It is important to note that while almost all foods associated with self medicating habits are high in sugars, simple carbs and fats, not all of them will be classified as “junk food.” It is possible to be following a “healthy” diet and still be self medicating.

  1. Binges – binges are defined as periods where you are eating when not hungry and eating in excess of 2,000 calories in one sitting.
  2. Hiding food – if you are hiding food, or hoarding food, this is a sign that the eating pattern you are in is not healthy.
  3. Compulsion to eat when emotional (stress, anger, etc.) – While seeking out a dish of ice cream when feeling blue is common, the drive to eat as a reaction to any kind of stress is unhealthy. If your immediate choice when stressed is to eat, then you are self medicating.
  4. Can’t lose weight – if you are having problems losing weight, even though you are exercising, chances are your eating pattern is not conducive to good nutrition and correct calorie intake for your goals. This can be an indicator that you are engaged in self medicating behaviors.
  5. Anxiety about not eating certain foods – If you find that you get anxious about running out of certain food items, or have to have certain items on hand to feel comfortable, this is a sign that you are reliant on them for self medication purposes. If the idea of doing without a certain item, or eliminating an item from your diet is cause for anxiety, feeling of loss or depression– this is also an indicator that you may be using this food to self medicate.

What should you do?

There is growing evidence that actively choosing to follow mindful eating practices and participating in stress reduction programs can help to break the pattern of self medicating with food. Going on a diet may not be as much of a solution as going to group counseling or learning to eat when hungry vs. out of compulsion.  Of particular importance is developing a lifestyle with healthy daily eating habits in which your intake of sugars and fats is controlled. It is also advised that participating in behavioral modification counseling, or joining a peer support group can help to create better habits for handling stress. It is also essential that you consult with your doctor and have a full physical exam to identify and address any health concerns that may be associated with the long term habit of self medicating with food.  You can do some serious damage to your body with self-medicating.

References

Tomiyamaa,A. Janet. Dallmanb, Mary F, Epelc. Elissa S. Comfort food is comforting to those most stressed: Evidence of the chronic stress response network in high stress women. Psychoneuroendocrinology. Volume 36, Issue 10, November 2011, Pages 1513–1519

Norris, Jeffrey. Stress Reduction and Mindful Eating Curb Weight Gain Among Overweight Women. University of California; San Francisco. December 7, 2011. https://www.ucsf.edu/news/2011/12/11091/stress-reduction-and-mindful-eating-curb-weight-gain-among-overweight-women. Accessed 05-01-14

 

Lanitra lost 46 pounds

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Weight Loss Story: Lanitra lost 46 pounds.  She cites the help and support from a friend who was into fitness as a major motivational factor in her success.  Here is what she shared about how she lost the weight:

Lanitra weight loss

“My name is Lanitra Wilson and my weight loss journey began about two years ago. I have struggled for years with my weight and I could not find the motivation nor the best plan that worked for me. I truly believe that in life we meet people who will have a lasting effect on our lives. I met a good friend who was totally into fitness and who actually believed that I could loose the weight that I had been carrying for years. Just having someone believe in me and push me when I couldn’t push myself gave me the strength to start my journey. I was also motivated by the fact that I have a 16 year old daughter in which I want to be around to see become a young woman and have a family of her own.

I began working out at the gym initially up to 3 times per week then I was able to increase the number of days to 5 and I actually began enjoying it. My workout consisted of doing intervals on the treadmill and total body weight lifting. As time progressed I concentrated more on cardio and completed about 50 minutes a day and then incorporated light weights. I also began changing my eating habits by cutting out fast food and incorporating salmon, fruits, vegetables and drinking plenty of water.

I still have more pounds to shed but I wanted to share my journey with other women to let them know that they can do this. My highest weight was 271 pounds and I’m currently down to 225 pounds and counting.”

Letia lost 100 pounds

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Weight Loss Story of the Day: Letia lost 100 pounds.  She went from a size 18/20 to a size 9/10.  She took the time to change her eating habits, changed her portion sizes and exercised.  Here is what she shared about how she lost the weight:

Letia weight loss story

“Hi,my name is Letia Bowling. I lost a 100 pounds by changing my eating habits. It was hard at first, after battling with death in the family and losing a baby at 18 weeks pregnant, but I told myself “No excuses”.  In the past, it seemed like I would always put my weight loss goals on hold.  I would say I’ll do it next week or after my kids birthday is over or after Dec 31, etc.  Well, those dates went by and I was still was doing the same thing.  That is until the one day that I said today is the day, not tomorrow or next week but now :-D. I told myself that if I fall, I will get back up.  

I use to wear a size 18/20 in pants and a xxl shirt.  Now I’m in a 9/10 pants & a medium shirt!I drink 2 cups of lipton green tea with a slice of lemon & honey daily and eat less fried food. I used to eat a lot of red meats but they were too heavy on my stomach, so now I eat a lot of chicken and fish. When I do eat a burger or hot dog, instead of eating two I just add a lot of veggies on my burger/hot dog and that way I feel fuller.  I also have a picture on my fridge that says, “I will not go back.”. I changed my intake of sugar.  My God, have you notice how many calories are in a soda!  When I do have a soft drink, I drink sprite zero,etc. If i do have fried food, I eat small portions.  I look at the calories in any food I eat. It’s funny how I use to hate eating healthy to now all I want is something healthy. For exercise, I walk a least a mile, 4 days a week.  I’ve done Shaun T’s Hip Hop Abs workouts.

I also set realistic goals. For example, I said that if I lose 20 lbs and then I’ll keep doing what got me to that goal until I’ve meet my goal.  So far I have 50 friends who all are losing weight by following my example. I’m so glad I’ve lost weight because I was 276 pounds and now I’m 175 pounds.

My advice: I want everyone to know that if you fall you can get back up. Don’t stay down.  Also, stay away from diet pills because I’ve tried those in the past but I got a blood clot from them, so please stay away.  Also, I did lose weight in the past from diet pills but once I got off of them I was big all over again.  I lost weight naturally this time and I have kept it off going on 1year and a half.  Yayyyyyyyy me!”

Lekeia lost 82 pounds

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Today’s featured weight loss success story: Lekeia lost 82 pounds.  This proud army wife and mom learned how to count calories and exercised regularly to get results.  Here is what she shared about her weight loss journey:

Lekeia weight loss story

“Hi, my name is Lekeia Washington. I’m a 29 year old Army wife and mother of 2. I’m currently 5’1 tall and I weigh 128 pounds. I got tired of being overweight so I decided to do something about it. I went to a website called www.healthyweightforum.org/eng/calculators/calories-required/ and I started counting calories. I’ve lost a total of 82 pounds.

I started my weight loss journey after I had my second child in 2009. At that time, I weighed a total of 210 pounds. I was able to lose 50 pounds in 3 months.  How? I only counted calories and exercised 5 days a week. Counting calories helped me to make better decisions about the foods I ate. After I lost the first 50 pounds and taught myself to eat healthy, I lost the rest of the weight over a period of 2 years. I maintain my weight of 128 lbs by working out and eating healthy. I no longer count calories. I  have changed my eating habits and I feel great. My motivation to lose weight was the fact that I didn’t like the way I looked and instead of complaining about it I changed it. The results I saw motivated me even more. My advice to other women who want to lose weight is to just do it. You will feel great afterwards. It’s amazing to look in the mirror with satisfaction.”

Lekeia before and after photos

5 Superfoods That You Should Be Eating

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Superfoods have been in the news lately and can be found listed in many diet plans. The obvious conclusion from their nickname is that these foods can somehow provide more nutritional benefits than the average fruit or vegetable. What makes something a “superfood” isn’t that it contains an unusually high level of any one beneficial nutrient, but that is contains a combination of vitamins, minerals, nutrients, proteins or fibers that allow it to work independently of other foods to provide the body with nutrition. Many foods that may contain one of more beneficial elements require an additional food of a different type to be consumed at the same time in order for the body to be able to use what is eaten.

superfoodsHere are 5 top superfoods that can fit into most ways of eating (except some low carb plans), including vegan or vegetarian. Each of them offers a high powered source of balanced nutrition that can help your body repair and sustain its health.

Sweet Potato

Sweet potatoes are not only rich in fiber, nutrients, vitamins and minerals but they are versatile. You can make them into fries, bake them, make dessert with them and serve them boiled. Their distinctive and slight sweet flavor tends to discourage the usual assault of salt, butter and creams that undo many a healthy foods potential.

Blueberries

Blueberries typically are usually on the superfood list, not because they are better than other types of berries, but because they are generally easier to find in a store. Like all berries, blueberries are rich in phytochemicals, vitamins and soluble fiber. Soluble fiber is what gives you that full feeling and is also the type of fiber the body needs to promote healthy digestive functioning. There have been many studies done that suggest a strong link between phytochemicals and cognitive functioning. Blueberries are easy to add to the diet to replace sugars and sweeteners on morning cereals and as a treat at the end of the day instead of a caloric and sugary dessert.

Erika lost 42 pounds

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Today’s weight loss success story: Erika lost 42 pounds.  This 5’2″ diva went from 180 to 138 after years of trying diet pills and fads.  A friend’s success with just eating right and calorie counting inspired her and now her story can inspire others to do the same. Here is what she shared with us:

Erika weight loss before and after

October 17, 2012 for the third time I decided I was going to give losing weight a try. The first time I tried taking phentermine diet pills and after losing my first 7 pounds in 3 days I couldn’t lose anymore, I gave up. The second time I tried the HCG diet and lost 12 pounds, but after a month I gave up because I was still hungry. After waiting a whole year I had gained all that weight back. At the age of 23 I was 5’2″ tall and weighing 180 pounds. I was overweight, uncomfortable, unhappy, and had low self-esteem. That wasn’t the person I knew for 22 years of my life. After 3 years, I was finally fed up with being that person.

On October 17, 2012 I woke up and looked in the mirror and said to myself “I’m about to lose this weight once and for all”. This time I was serious because after seeing one of my close friends lose 14 pounds in one month by just eating healthy and counting calories, it gave me hope. That very same day that’s what I did. I downloaded a app on my phone called “Lose it”, which by the way is one of the best things to happen to me. That app helped me tremendously. My very first month I lost 12 pounds. By Christmas I was down 21 pounds. Finally I had found something that worked for me. I was so happy. After 3 months of losing weight just by eating healthy I decided to add some exercise in. I took Zumba classes once a week and I stayed in the gym. I weigh 138 pounds (42 pounds lighter) and I’m feeling like the person I used to be. My goal was to be able to wear a belly shirt, but most importantly to be healthy and fit. Best decision I’ve ever made. Im still eating healthy and exercising to stay in shape and this is now a lifestyle.

Could you tell us more about how you changed your eating habits?

VEGETABLES & FRUITS
I love salad so I eat salad a lot. I try eating different meats in my salad such as low sodium bacon, turkey and chicken lunch meat, or tilapia. I make sure I eat vegetables especially green vegetables with every meal (broccoli, spinach, green beans, peas, etc. I also eat lots of fruit (apples, bananas, watermelon, oranges, strawberries, cantaloupe, mango, blueberries, and especially pineapples because they help with digestion.

MEATS
I eat fish (tilapia or salmon), turkey (bacon, ground, burger, etc… and chicken, mainly breast (baked, grilled, or broiled). I try eating 6 times a day, 3 small meals and three snacks.

DRINKS
I started off drinking crystal light but now I only drink lemon water and smoothies. Sometimes, I may drink a smoothie in place of a meal. In my smoothies I use frozen and fresh fruit, almond milk, and sometimes frozen yogurt.

SNACKS
I am a big snacker so when I’m craving sweets I buy and eat 100 calorie snacks such as (cookies, brownies, chocolate candy, pastries, chips, etc, or I may have some fruit. I eat a lot of Special K and weight watchers products (frozen dinners, cereals, ice creams, cheese, etc.

Rachelle lost 136 pounds

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Weight Loss Story of the Day: Rachelle lost 136 pounds going from 340 to 204 pounds.  She embraced exercise and eating healthy.  Now she is an inspiration to those around her who have seen her progress.  Here is what she shared with us about her weight loss journey:

My name is Rachelle and I’ve been losing weight for about 7 months now.  I started in February.  That’s when I began working out hard with a personal trainer (BO) and she was AWESOME.  Then I started doing the techniques that she taught me when I could no longer afford her services. I started taking core classes, and spinning classes 3 days a week. I also did lunges, squats, crunches, push ups and other arm exercises to build a little muscle and to tone up my body the best way I knew how.

I started eating healthy. I stopped eating fast food, stopped drinking sodas and I did 3 day liquid fasts once a month. Don’t get me wrong I did treat myself once a month but I’ve learned not to treat myself with food.  Instead treat myself to something else. I was at my highest weight, which was about 340 pounds and now I’m at 204 pounds. So, I’ve lost over 100 pounds it feels so good to see that I motivate my family and friends, and how individuals are asking me how to get started.  They just don’t know that while I’m motivating them they are motivating me to keep going and to never see that 340 pound girl that I used to be. My advice for others is just to keep going and never give up.  It’s hard and you might have your off days but the next day is a brand new day. Just start over and make sure you are doing it for YOU and nobody else.

I’ve also downloaded an app called couch to 5k and that got me running, step by step, and now I don’t want to stop. This has truly been a journey for me and I’m proud of what I have done and keeping this weight off.  I’m inspired to help and motivate other individuals to get on the right path so I’m trying to go back to school to study nutrition, get my bachelor’s, and become a dietitian.  You guys will see me soon because I’m motivated to travel the world and let my story be heard. I am a living witness that no matter how heavy you are you have to start from somewhere and you CAN do it!!!!!!

Rachelle weight loss story

8 Ways to help your children avoid childhood obesity

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family affairProgress has been made in lowering the statistics of childhood obesity but it remains a significant problem. Over 17% of all children ages 6 to 19 are overweight. While there has been a small reduction in overall childhood obesity, there has also been a rise in children who are considered to be morbidly obese. Childhood obesity has been linked to everything from diabetes to asthma and learning difficulties, mood disorders and addiction tendency, plus new studies show that there may be a correlation between childhood obesity and early adult cancers.

Why are our children obese?

Childhood obesity is not just an American problem, but a problem in all industrialized nations. As economies improve, there is less time for home meals and more money is spent on the convenience of prepared foods. Prepared food has much higher rates of sodium, fats, sugars and is served in larger portions than should be consumed to maintain a healthy body weight. Also, in industrialized nations, the nature of childhood play changes from one that is based in physical activity, to one that is based in the passive entertainments of video games and computers.

How to help without creating even more problems

In the United Kingdom, a recent survey showed that while initiatives to reduce childhood obesity had been moderately successful, they had created a different problem – a rise in childhood eating disorders and mood disorders. There are ways to help your children avoid childhood obesity that don’t make food the enemy or create a low self-esteem. Here are 8 of the best ways to help your child stay healthy.

1. Show, don’t tell

Children copy what they see adults do. Don’t just tell your child how to eat healthy, do it yourself so they can see you making the right choices in types of food and the amounts that you eat. Avoid rewarding behavior or providing consolation through foods like ice creams and pastas. Find another way to make good grades special or to console your child after their first dating breakup.

2. Make the beginning important

A balanced breakfast sets the tone for the day in the amount of energy a child has and what they will be drawn to eat. Eating sugary things or breakfasts with a lot of carbs creates a craving for these items that will last throughout the day. Keep it simple and focused on proteins and fruits.

3. Make water fun

Drinking water can help curb appetites and serve as a snack. Plain water is boring, but a lot of the flavored waters on the market are loaded with sugars and additives. Try adding a slice of lemon or lime to water for added flavor.

4. Manage servings

A good rule of thumb is to never eat any one thing that is larger than the palm of your hand and to not go for seconds until after 20 minutes has passed from the first serving. It takes the body about 20 minutes to get the signal from Leptin that it is full.

5. Get active

Be the bad guy and put down some limits on the amount of time spent on the computer or playing video games. If you live in an area where sending your child outside to play is not doable, create a play area in the house that features soft sport toys or get one of the motion activated video games that feature dancing.

6. Get off the sugar train

Mind the sugar. Remember that almost all prepared foods have sugars added in them already so don’t allow your child to add more. It is important to know that if the body consumes sugar, it wants more. Don’t set up that craving.

7. Ban Soda

There is not one good reason for a child to drink soda. Even sugar free sodas are not a good idea as the artificial sweeteners reduce the ability to taste what is sweet so the child will then add three times as much sugar elsewhere in their diet to get the same sugar taste as the artificial sweetener.

8. Have set meal and snack times

Get consistent about meal and snack times so your child never feels as if they are so hungry they are starving. The more consistent the meal and snack time, the better able your child will learn how to manage their diet to avoid hunger.

Weight Loss on a Budget Tip #3: Know Your Budget

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weight loss on a budgetHere is today’s tip for our October Challenge!  One of the most important factors when it comes to keeping on track with a budget is that you truly KNOW how much money you have to work with for each aspect of life that you need money for.

You can’t spend your gym membership money on Jimmy Choo shoes, and then wonder why your membership card doesn’t work when you are ready to hit the treadmill.

You can’t spend your rent money on diet pills, b12 shots and pre-packaged meals for the next 6 months and be surprised that at the pink slip on your apartment door.

Choose wisely and make those dollars stretch!

  • Have your budget in mind when you go shopping.
  • Make a shopping list.  There are tons of great apps for this for your cell phone
  • Be Real…don’t spend what you don’t have.

Your weight loss journey can be financed or not financed as you see fit.  You can lose weight eating food from ALDI, Whole Foods, a farmer’s market or Safeway.  The clean, unprocessed healthy food you seek comes in a variety of stores, brand names and at various prices.

  • Look in your local paper and in your mail for info on sales on the healthy foods you’re looking.
  • Clip coupons for staple foods like frozen veggies, whole wheat pasta, olive oil and beans.
  • Compare!  Make a trip to the grocery chains that you don’t always frequent or check their websites and compare the prices to what you see at the stores you prefer.
  • Buy in bulk at stores like BJ’s, Cosco and Sam’s Club.

You don’t have to eat organic or take high priced supplements (not that those things are bad) if you can’t afford to.  Old fashioned eating right can be done on the cheap.  Not having money doesn’t have to be an excuse to be inactive or eat cheaply priced junk food.

  • Diet pills are just another thing to buy.  Most people agree that you can skip them and still lose weight.
  • Sure, many of us would like to eat all organic, but it can be expensive.  If your budget is tight, look for deals and sales on organic foods or buy them in bulk if your store carries them in this way.
  • Buy organic veggies frozen for less food waste.
  • Focus on unprocessed, natural foods that are not full of preservatives.
  • When eating out with friends, stick with veggie sides, lunch portions, healthy appetizers and salads to keep the cost down.

Oh, and please note: I’m not saying that you have access to much of a grocery store at all or that your money is not severely limited.  I understand.  When you are trying to feed a family or make ends meat, you have to prioritize what your budget is used for.  BE REALISTIC, but know that there are a LOT of people who have been where you are and they were able to find a way to get healthy.  Make the changes that your budget will allow.  Buy the foods you can afford that are the most healthy options.  Do what you can to lose weight affordably.