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Lesson #3: Learning the Correct Portion Sizes

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portion control

Lesson 1 |Lesson 2 | Lesson 4 | Lesson 5 | Lesson 6

Modified Daniel Fast Lesson #3: Today we will review how to create healthy portion sizes. If you overeat, it can not only affect your weight but also your health in general. If your meals are not balanced, iie. too much sugar, too little protein or a lack of vital nutrients, you can face health issues.

Portion control is key to an effective, healthy eating regime. If you aren’t going to weigh and analyze your food in terms of protein, carb and fat content, you can manage the calorie and nutrient content of your food via portion control.  You can use your hand as a tool in this process.  If you have very little hands, you may want to adjust a bit, but not too much. Portions will be in line with things like height so it make sense for me to have a smaller portion size than Shaquille O’Neal for example. Let take a look at some examples of serving sizes:

Rice, Pasta, Fruit and Veggies – the portion will be approximately the size of your fist.

Meat, Fish and Poultry – a portion will be approximately the size of your open palm.

Nuts, Dried Fruit and Raisins – a portion will be approx. the size of a handful (more closed palm).

Chips, Popcorn, Pretzels – a portion will be approx. 2 handfuls is the suggested portion size.

Here is the truth: We all have different needs.  The nutrition needs for a runner are not the same as a person who only walks for exercise.  The food needs for a person who wants to lose weight are going to me different than someone who has lost weight and now wants to build muscle.  You have to take the time and do your own research to know what your calorie and macronutrient needs are to correspond with the correct portion sizes. I suggest you take a look at these 2 free sites and their eating calculators for help: FreeDieting.com and My Fitness Pal.

That being said, I’m a believer that you should eat as many veggies and leafy greens as you like.  Another person may feel that you need to up your intake of lean protein and make that a larger part of your daily meals.  These portion rules are not set in stone, but should be used as tools to help you find the way of eating the works for you. In the end, the key is that you take the time to CONSIDER CAREFULLY what you are eating and how much of it you are eating.  Without some analysis of your eating habits you run the risk of counter acting your good efforts towards losing weight and living a healthier lifestyle by overeating or eating too much of the wrong foods.

Consider this: A handful of carrots is not the same as a handful of jelly beans even though they are both carbs.  Take some time consider not just the size of the portion but all the CONTENT in terms of nutrient, vitamins, etc.

Action of the Day: Take some time to consider these questions and write your answers down.

  • Have you been eating significantly more or less than these portion sizes?
  • How far off do you believe you’ve been per meal?
  • What do you need to do in decrease the portions that you know are too large?
  • What foods should you increase your intake of?
  • What actions can you take to better insure you’re eating proper portions? – Smaller plates?  Asking for half of your food to be boxed up instead of brought to the table when you eat out?  Right sized food containers to take your lunch into work with?

Next Steps

Here are 2 helpful portion size guides to bring the point home. Print them out and laminate them for a reference you can take with you on the go or post to your fridge.

Read these articles:

What You Should Eat & When You Should Eat to Lose Pounds

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timing eating weight lossThe body has a rhythm to its metabolism that is circadian, that means it follows the daylight cycle. Your metabolism doesn’t just turn on to a set speed when you eat or exercise. Depending on what time of day it is the metabolism will act slower or faster naturally (for most people, that is. Health issues can affect this cycle). This is why learning what to eat and when you should eat it to get the most from your diet is essential. As science discovers more about how our bodies work, you will be surprised to find out that some age old advice about when to eat has always been right, and there are some new findings that may  turn the typical diet advice on its head. It is important to remember that your body is also going to adjust to your cycle, so you may have a different metabolic rhythm if you work nights than someone who works days and that needs to be considered when structuring you eating times.

How many times should you eat and what should be on your plate?

Most medical doctors, nutritionists and scientists are in agreement that you are better off eating six small meals a day rather than the traditional three. You should, however, make two of those meals slightly larger than the others to maximize your metabolism. Breakfast remains the single most important meal of the day, but lunch has also proven to be important. Of all of your meals, the lunch meal should be the largest. The rest of your meal times should be much smaller, especially your final meal before sleeping. Eating this frequently provides your body with a constant food source to prevent it going into starvation mode where it will hoard fat for fear of hunger and let you get your maximum nutrition when your body’s metabolism is at its speediest (during the day when you are burning calories and moving).

Recommended times for eating lots of carbs, protein, fats, drinking water,

One surprising essential for all meals is fiber and protein. Every meal you eat, no matter what the size or time, should be balanced more towards the inclusion of fruits and proteins. When to eat your carbs and fats, which are both essential for proper body function, is a bit trickier. More of your carbs should be taken in during breakfast and more fats during lunch. Make sure the carbs you are eating for breakfast don’t come loaded with things you don’t want, such as sugary pastries and donuts.  Make sure the fats you eat are good fats, such as the Omega 3s. This means yes to the oatmeal at breakfast and yes to fish at lunch, which can also provide you with protein as well. Don’t make the common mistake of “carb loading” before or after a workout. A reasonable portion of healthy carbs will give you a good energy source for your workout but you want your body to use the existing fat it already has stored during the workout to give it a constant and controlled supply of energy to promote weight loss. All meals should include water and water should also be consumed in-between meals. Drinking water 20 to 40 min before you eat to help you feel full and make sure you don’t confuse the feeling of being thirsty with being hungry.

Eating late

Eating late is both recommended and to be avoided. You should be eating a light meal an 2 hours or so before bed that does include some carbs, but not so much fat or protein. Carbohydrates digestion aids sleep, and it will also serve to make you feel slightly fuller in the morning to prevent overeating at breakfast. Don’t load up on a huge plate of pasta though because your metabolism is much slower when you sleep and you will be more apt to store fat than to use the carbs as fuel at night.

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

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.

Free Vegetarian Meal Plan – Week 2

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This is the plan for Week 2 of BWLW’s free 4 week vegetarian meal.  Our goal it to give you the tips you need to succeed with your weight loss journey.  If going vegetarian is part of that, we know you need meal ideas and recipes.  We’ve got what you need.  If you are going pescatarian, lacto-ovo-tarian or vegan, you can modify these plans for your needs.  I’ve  created a list of tips to help you use this meal plan, so make sure that you check that out as well.  You will find the week 2 shopping list below.

If you missed out on week 1, here are the links:

Tofu Dairy in the Overall Meal Plan: If you don’t do tofu, omit it an use another faux meat or choose another recipe from another week.  On Dairy, many people are lactovegetarians (still eat dairy) or are transitioning to being vegetarian.  Please omit the diary that may be in one or two recipes if you don’t eat it.  Please modify these recipes as you see fit, if you are Vegan. 

vegetarian meal planDay 1

Breakfast – Cinnamon Raisin Oatmeal

Lunch – Lentil Soup (use leftovers from week 1 or make a new batch)

Snack – ½ Cup Corn with Hot Sauce and Lime
3 oz. Baby Carrots

Dinner – Sloppy Joes On Whole Wheat Buns with Baby Carrots

Day 2

Breakfast – Banana Blueberry Smoothie

Lunch –  Leftover Vegetarian Sloppy Joes

Snack – 8 Strawberries
1 Peach

Dinner – Tofu Tacos

Day 3

Breakfast – Whole Wheat
Waffles with Yogurt and Strawberries

Lunch –  Leftover Sloppy Joes Peanut Butter and Honey on Whole Wheat
w/ Baby Carrots

Snack – 1 Orange
1 Apple

Dinner – Black Bean Soup with Baked Tortilla Chips

Day 4

Breakfast – Coffee Smoothie

Lunch – Left over Tofu Tacos

Snacks – 4 oz. soy or greek yogurt
¼ cup raisins

Dinner – Pineapple Teriyaki Chickpeas

Day 5

Breakfast – Fruit Wrap

Lunch –  Leftover Black Bean Soup

Snacks – 4 oz. Celery Sticks
1 Apple

Dinner – Tofu Broccoli Bowl

Day 6

Breakfast – Pancakes with Raspberry Jam

Lunch – Quinoa Black Bean Bowl

Snacks – 1 Frozen banana

Dinner – Asian Ginger Noodles

Day 7

Breakfast – Breakfast Burrito

Lunch – Leftover Noodles

Snack – 1 oz. mixed nuts
1 Tomato Sliced with sea salt sprinkled on it.

Dinner – Veggie Lasagna

Shopping List

Produce

Apples 1

Avocado 1

Bananas 5

Baby Carrots 9 oz

Bell Peppers
Red 1, Green 1

Blueberries 4 oz

Broccoli 2 cups

Cherry Tomatoes- 1 package

Cilantro 1 bunch

Cucumber 1

Celery

Garlic 2

Ginger

Green Onion 3

Lemon 1

Lime 1

Mushrooms 1 package

Onion 2

Orange 1

Peach 1

Romaine Lettuce 1

Red Onion 2

Spinach 2 bag/bunch

Strawberries 1 lb

Thyme

Tomatoes 3

Tofu 2 lb firm

Tofu Silken 1 block (optional if making tofu yogurt) may be in Asain section on shelf, or in tofu section.

Soyrizo- soy chorizo, usually found in soy/tofu section near produce

Extra greens for salad as desiredBres

Corn Tortillas 4

Whole Wheat Bread 2 slices

Whole Wheat Tortillas or Wraps 2

Whole Wheat Hamburger Buns

Dry Goods and Grains

Apple Cider Vinegar

Balsamic Vinegar

Brown Rice

Chili Paste

Cocoa Powder

Dijon Mustard

Honey

Hot sauce

Instant Coffee

Marinara sauce

Maple syrup

Mixed Nuts

Nutritional Yeast

Olive Oil

Peanut butter

Quinoa

Pizza Sauce

Raisins

Rice Vinegar

Raspberry Preserves

Rolled Oats

Salsa

Sesame Oil

Sesame Seeds

Soy Sauce

Teriyaki Sauce

Tomato Paste

Unsweetened Applesauce

Whole Wheat Spaghetti

Whole Wheat Lasagna

 

Breads

Corn Tortillas 4

Whole Wheat Bread 2 slices

Whole Wheat Tortillas or Wraps 2

Whole Wheat Hamburger Buns

 

Canned

Black Beans 2 cans

Chickpeas 1 cans

Stewed Tomatoes 2 15oz. cans

Green Chili’s 1 can

Pineapple chunks in water

Tomato paste 1 can

Vegetable Stock 2 cups

Frozen

Blueberries (if they are too expensive fresh)

Corn

Mixed Vegetables for Lasagna

 

Dairy/Non Dairy

Milk

Yogurt (if not making vegan yogurt)

Ricotta 5oz

Mozzarella 3 oz

Spices

Chili Powder

Cinnamon

Cumin

Garlic

Italian Seasoning

Onion

Paprika

Pepper

Red Pepper Flakes

Salt

Turmeric

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.

Tai lost 105 pounds

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Today’s featured weight loss before and after: Tai lost 105 pounds by doing the work of working out hard and changing her eating habits to lose pounds.  She has provided a LOT of detail for us. Here is what she shared with us:

Tai weight loss

“Good morning, I just wanted to give my personal thanks to you for promoting wellness, especially in our community. I’ve been on a healthy journey myself the last 15 months going from 265 to 160! It has inspired me to share my journey as a means to help others like me know it is possible to change your life. This is a really awesome page & I’m glad my friends told me to check it out. Thanks again for your contribution towards healthy living & Showing good examples for women to follow!

On July 5th, 2011, I removed my rose colored glasses and realized an ugly truth I had been hiding from for years: I was extremely overweight and unhealthy. It was during a weekend trip to Miami with friends, and it was the first time I felt uncomfortable in my own body. I had been overweight for the better part of my life, and had become numb to cruel taunts and overweight remarks; however, this weekend was different. If you’ve ever been to south beach, you know that it’s a scenery of nicely composed bodies flaunting them proudly up and down the main strip and boardwalk.

Tai weight loss before and afterUpon returning home from vacation I decided I needed to do something about my weight. I was about 265 pounds and standing only five feet tall. At the time I was a year and a half from my 30th birthday, and I didn’t want to enter the next year of my existence with the unwanted weight. Further, I knew that it would be harder to lose the older I became. I started by joining a Biggest Loser completion at my office. It helped to keep me motivated in the beginning because I’m very competitive and there was money involved for the top two losers. I ended up coming in second place after losing 17 pounds in eight weeks; however, after a few months of working out I hit a plateau and became very discouraged. I was around 30 pounds lost when I decided to change gears and stop working out at the gym. I instead took to a female dance studio that hosted classes like Zumba, Belly and Pole Dancing. I looked like a fish out of water participating, but I kept at it. What I liked most about the studio is that there were women of all ages and sizes, and they pushed me to do better. I kept up with the classes for about two months and then decided to start working out at home to save money. I took to walking and the intense Insanity workout. This forever changed my life. The program was tough, but I pushed play every day because I knew that if I did I would get results. Eventually my daily one mile walk turned into a two mile jog and increased to running several miles later down the line. I finished two rounds of Insanity and then moved on to another home program called TurboFire. The convenience of working out at home helped me stay on track because all I had to do was walk into my living room, which gave me no excuse as to why I couldn’t work out.

What was most beneficial for me during the entire process was learning how to eat properly. In the beginning, I stuck to a 1200 calorie diet, but found that I was consistently hungry. After a while I stopped losing weight, and after doing some research I found out I wasn’t eating enough calories to sustain my weight loss. I also started to look into the actual foods I was eating. I eat a lot of processed foods like canned soup, frozen meals and boxed foods. I learned to adapt to a method of clean eating instead. It wasn’t easy; it took about 6 months of researching and trying new foods before I became fully versed in what clean eating was. The benefit of it verses my previous diet regiment was that most of the food was only lean cuts of meat, raw fruits and vegetables, eggs, fish, nuts and seeds. I started to try at least one new food item each week until I replaced most of the bad foods I had previously consumed on a regular bases.

It took 14 months, but I to date have lost about 105 pounds. My current workouts are now back in the gym lifting weights as I am down to 160 pounds and looking to gain more muscle mass. I also run daily, anywhere from three to six miles, and I’ve taken up yoga. The results I received along the way certainly helped me to stay focused. Also, the people I encouraged along the way by sharing my struggle was a major motivator. I used social media sites like My Fitness Pal, Instagram and my Facebook page to share my store and have others share theirs. Providing motivation to others and helping them see that accomplishing their goals has been one of the most rewarding benefits of this whole process. This is because when I was at my highest weight there were not many women who were where I was and had gotten to a point I was trying to achieve. This is the main reason why I find it so important to motivate women who are currently the “old me” looking to achieve their own health and fitness goals.”

facebook.com/TaiFitness
Instagram: @TaiFitness

Tai weight loss story

Caroline Jhingory lost 150 pounds and Kept if OFF

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Shout out to the amazing Caroline Jhingory! This woman released 150+ pounds and has kept it off for almost 20 years. Her story inspires us and lets us know that long term success is possible.

caroline before and after
Update Sept 2018: “The best compliment that I ever received was from a doctor here in my hometown Washington, DC. “You are an African-American woman that has lost and maintained a 150+lb weight without weight loss surgery and kept it up for over 15+ years. I’ve been a physician for double that 30 years, and I have rarely seen that.”

I will say that now in life maintaining my 150+lb weight loss is just as hard if not harder as it was too lose it. Metabolism and hormone changes, and it just seems food especially chocolate taste better and better in your 30’s. Still a positive support system of people and positive self-talk keep me in line.

Power-walking everyday is a regimented part of my life just as taking a shower. And I don’t bring any unhealthy foods into my home. I save indulges for dining out or family gatherings.”
– @CarolineJhingory

Author and weight loss expert Caroline Jhingory is definitely a weight loss success story that you need to know about.  She has appeared on the Dr. Oz Show, TODAY Show, the Huffington Post, and in PEOPLE, ESSENCE and SHAPE magazines.  You may have checked out her book, Half My Size: How I Ate To Lose 150lbs.  I had the chance to ask her the questions we ask all of our featured ladies.  Check out what she shared with us:

Caroline Jhingory weight loss interview

What was your motivation?
Ten years ago weighing over 307 pounds on a 5’2 frame a dermatologist told me that the dark blotches on my skin were an indication that I was pre-diabetic. That moment was what I call my rock bottom. I decided right then and there that I was going to make the rest of my life, the best of my life.

What did you do in terms of eating to lose the weight?
Being that I was pre-diabetic, my family doctor’s recommendation was to eliminate, not moderate all white foods from diet. Although these foods are not technically white, this meant all sugar, products made with flour, bread, rice, pasta, potatoes and corn. My new way of eating involved lean proteins (all seafood, chicken breasts and egg whites) and non-starchy vegetables only. (All vegetables, excluding corn, potatoes, peas, plantains, squash and carrots.)

What did you do in terms of exercise to lose the weight? 
I could not afford fancy personal trainers or a gym membership. So, I began to walk everywhere instead of catching the bus and subway here in my hometown of Washington, DC. Over the years, my body needed more of a challenge and strength gym. Eventually ,I was able to afford a gym membership and swore by machines like the elliptical fitness trainer and circuit machines. Now my primary workout is running on my treadmill at home while watching a ratchet reality TV show. It makes the time fly right on by!

Caroline also shared with us about having skin removal surgery.

Caroline Jhingory on the Dr. Oz Show – www.doctoroz.com/videos/secrets-skinny-pt-3

10 Habits That Make You Fat

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Ever feel like you’re doing everything right – following a meal plan, recording every entry in your food diary, and exercising like a nut – only to step on the scale to learn that you’ve lost little to no weight? When this happens, old habits are usually to blame. You might not even realize that you’ve held onto poor habits because you do them without thinking. One or more of the following 10 habits might be why the numbers on your scale are not moving in the right direction:

  1. Poor Hydration – When you’re dehydrated, you may feel like your hungry, which can result in overeating. Drinking the right amount of water also encourages the body to shed pounds; those who drink plenty of H2O most often always weigh less than those who don’t. So the next time you want to reach for a snack, reach for a glass of the clear stuff instead.
  2. Eating Low-Fat Foods – Low fat should equal fat loss, right? The opposite is actually true. Low-fat foods can actually make you fat. Why? Fat-free and low-fat foods typically contain more fast-burning carbohydrates than other foods, resulting in a sugar high and a hungry, grumpy, sluggish crash afterwards.
  3. Meal Multitasking – Anytime you combine other activities with eating, you are likely to consume too many calories. Watching TV, reading, working, and driving while eating should be avoided. Make meal time all about eating and let the other stuff wait.
  4. Skipping Meals – Common sense will tell you that if you skip a meal, you will probably eat more at your next meal due to ravishing hunger. However, there’s more to it than that. Skipping meals slows down your metabolism, which means your body slows the calorie-burning process. So not only will you eat more if you skip a meal, your body will not burn off the calories efficiently.
  5. Sleep Patterns – Studies have shown that those who sleep too little or too much often weigh more than those who sleep an average of six to eight hours per night. In fact, poor sleepers can weight up to 2 ½ times more.
  6. Liquid Calories – Juices, sodas, and alcoholic beverages contain massive amounts of calories, but they don’t make you feel full. For this reason, liquid calories are considered empty calories. If absolutely cannot live without a glass of wine or can of soda, keep it to a minimum. Allow yourself only one calorie-containing drink per day.
  7. Emotional Eating – It’s human nature to turn to comfort foods when emotion strikes. Learn to recognize emotional eating and replace eating with other activities you enjoy when you’re feeling down.
  8. Eating the Bread – Most restaurants offer some sort of complimentary food such as bread, rolls, or chips. Do not fill up on the free food. In fact, ask your server to bring the bread with your meal.
  9. Not Eating Protein – Foods high in protein leave you feeling full longer, which means you will eat less. Eating a diet rich in protein will result in fewer calories consumed and a lower body weight.
  10. Shopping Habits – Do you do most of your grocery shopping in the center aisles? If so, you’re probably purchasing the wrong kinds of foods. Most of the healthy food is located along the four walls of the store. Do most of your shopping here.

To optimize weight loss, you need to do more than add healthy habits to your lifestyle. You must also remove the negative or poor habits that are making you fat and sabotaging your weight-loss efforts.   Here is some additional inspiration.

heygirlFB

 

Kimberly lost 63 pounds

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Let’s share some BWLW love with Kimberly who lost 63 pounds with the help of an exercise bootcamp and by following at 1500 calorie eating plan.  Here is what she shared with us:

Hello, my name is Kimberly and I’m 33 years old.   I decided that I would lose weight about 18 months ago, after being diagnosed with high blood pressure.  I knew that I was living a very unhealthy lifestyle.   I chose to follow  a diet plan of 6 small meals for 1500 calories a day.  I joined a extreme workout boot camp here in Chicago.  I’ve lost a total of 63 pounds in 7 months by eating healthy and working out 3 days per week.

I wanted to become healthy again.  I also wanted to look better, after looking in the mirror one day and seeing an image of someone I didn’t recognize.  That’s when I knew that I had to make a change. I was also tired of shopping in a plus size stores.  I was 228 pounds and my current weight is 165 pounds.  Thanks for listening to my story.

Kimberly weight loss

Tara lost 63 pounds

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Today’s weight loss before and after story: Tara lost 63.8 pounds with walking, Weight Watchers and focusing on the vision God gave her for her health.  Here is what she shared with us:

Hello Black Women Losing Weight, I just want to share.  I would like to say that no matter what, never give up on your dreams and God’s purpose and plans for your life. My motivation was I had been over weight practically all my life.  I started this weight loss journey on September 6, 2010 by walking three days a week.  I did it without portion control or any additives.  I just worked out and obeyed the voice of God.  As of April 2013, I’d lost 50 lbs.  I also started ZUMBA 9 months ago

Later in April, I knew that I had not arrived to the vision God had for me, so therefore I joined Weight Watchers.  Since then, which has only been 6 weeks, I have lost an additional 13.8 pounds.  That makes a grand total of 63.8 pounds.   I Run/Walk 4 days a week and got to Zumba class one day a week, 5 days a week.  I started ZUMBA 9 months ago.  Although I need to loose a bit more, I’m so grateful about where I have come. If I can do it, you can too. At some point in time I had to take Goliath down and take off his head. Remember this, “I CAN DO ALL THINGS THROUGH CHRIST WHICH GIVES ME STRENGTH!”

Tara weight loss story