Black Weight Loss Success

The Official Blog of the Black Women Losing Weight Community. Tips, articles and weight loss resources for African American Women.

Join Our Email List:
We respect your email privacy
You are here: Home / Archives for exercise

exercise

Lindsey lost 45 pounds

by 2 Comments

Weight Loss Transformation of the Day: Lindsey lost 45 pounds by changing her eating habits and working out regularly. This hard working Delta Sigma Theta soror says that prayer has been a big part of her journey as well.  Here is what she shared with us about her progress…

lindsey before and after

I’m not at my goal weight yet, but wanted to share my progress with you. I work extremely hard as the owner of a Digital Marketing and Tech Agency, and had completely neglected my health. Through prayer and diet changes I’m almost at my goal weight.

When people say, ‘If I can do it, you can too”, I’m definitely the true embodiment of that phrase. I have taken every pill, tried every diet, done every detox, and probably hold the record for most workout tapes and equipment still in their packages. It wasn’t until I just bit the bullet, changed my diet, and began exercising consistently that I have lost about 50 lbs, going from 197 pounds to 152 pounds (height: 5’2″).

My diet focus changes as I have incorporated more weight lifting into my routines, but right now I am Paleo. I eat a lot of lean meats, no grains, no dairy. I’ll gladly take a cheat day however.  For exercise: I lift weights, swim, and do high impact aerobics for cardio.

Prayer has been a big part of my journey as well. I know that without my moments of silence and giving thanks to God in advance for effortless workouts and motivation, I would not have made it this far.

Thank you for highlighting these achievements by Black women. I personally believe it’s harder for us. Not only genetically due to body mass, but due to the stereotypes that we simply can’t do it, as well as other food struggles passed down within our families.

Instagram: @lindseycholmes

Tarra lost 33 pounds

by Leave a Comment

Weight Loss Story: Tarra lost 33 pounds. She found a great boot camp where she got guidance on healthy eating and exercise.  Check out what she shared with us about how she lost the pounds…

tarra before and after

Hi, my name is Tarra F. I began my weight loss journey in April 2015 with a starting weight of 214 pounds. I was inspired to start my weight loss journey by an local exercise boot camp that offered a program to lose 20 lbs in 6 weeks. My friend suggested them to me. I was motivated by seeing someone start the boot camp and get exceptional results. I wanted the same results. Along with the workout program, a special diet was created for me which consisted of meals that were high in protein. I ate meat, green veggies and healthy carbs. My exercise routine was boot camp class for an hour, 5-6 days a week.

As of September 2015, I’ve lost 33 pounds and continue to have my mind Motivated, Determined and Focused on a better lifestyle. I’m 5’2″ tall and I currently weigh 181 pounds (as of Sept 2015).

I could no longer live with being heavy. My advice to others is: Stay Driven, Determined and Focused… and you will never give up.

Instagram: @Tarrahealthyhair

tarra weight loss story

5 Tips For Staying Motivated To Achieve Your Fitness Goals

by 1 Comment

fitness goals tipsSure, we all want to be healthy and fit, but the desire is not the difficult part. It’s keeping the motivation to actually do so that can be very hard! Most of us want to live healthier and more active lives, so we tend to set goals in these areas, but oftentimes we lose motivation or simply give up and don’t reach those goals. Life may get busy, we may get sick or frustrated, or laziness sets in and we decide that achieving our fitness goals is too much of a hassle. It sounds easy enough in theory and in the beginning, but the practical application is not always so easy.

If you’ve struggled in the area of motivation when it comes to workouts, please say amen [here].

Exercising regularly sounds simple enough, but the truth is that it takes a firm commitment and plenty of self-discipline to achieve this part of a healthy lifestyle. It’s easy to make some sort of resolution to get into shape and lose a few pounds, but too often within a couple of weeks we are right back into our bad habits. Then we beat ourselves up for not sticking with it. I’m sure you are aware that plenty of people make New Year’s resolutions or Monday Morning resolutions to get and stay into shape and within a couple of weeks they fall back into their old routines. It’s a dreaded cycle, but the good news is that it CAN be broken!

So, moving forward and assuming that YOU want to get (and stay) in shape, Here is the question: How can you stay motivated to achieve your fitness goals?

  • Make a list of your fitness goals.

It is important to write down your fitness goals and put them somewhere that you can view them on a daily basis. It’s easy to forget your goals, so be sure that you take a look at them often. You can even write down the reasons why you have these goals to serve as a reminder for the days when you don’t really feel like working out. Ideas;

  • Download motivational images and post them in your office and on your social media profiles.
  • Write your goals down on an index card and carry it around with you.  Read it 3-4 times a day, especially before workouts.
  • Post sticky notes on your fridge, at the office, or in the bathroom to serve as reminders of your goal to become healthy.
  • Become educated on the benefits of living a healthy lifestyle.

Knowledge is a wonderful tool that can act as a change agent in our lives. Learn about healthy habits and how exercise benefits physical and mental health. Read encouraging and motivational books that will keep you motivated to keep up the good work. Listen to positive audios and watch inspirational videos on how you can live your best life NOW! Don’t wait around and hope that you’ll get motivated; take action! When you are proactive in your life, things happen. You attract what you think about, so revamp your thought life when it comes to living an abundant, healthy life.

  • Make small changes over time.

Don’t expect to become a health and fitness guru in a week or two. Don’t expect your body to transform in a week or two. Introduce bits and pieces of lifestyle change and various exercises into your life over time. One week you may try to burpees instead of pushups and the next week you may want to add 20 more minutes of exercise to your routine. Maybe one week you can walk four days a week instead of three and the next week incorporate a group activity like yoga or tennis with a friend. Think of your healthy lifestyle as progress; not perfection. It’s those who take small steps consistently that cover more ground than those that take large steps once in a while. Remember that.

  • Visualize success.

See yourself healthy and fit, even if you aren’t feeling like it. Close your eyes and envision eating healthy foods and moving forward in your fitness goals. Daydream about you standing straight, shoulders back, chin up, healthy and fit. (Like a superhero) Visualizing success helps cause your thought patterns to change from negative or neutral to positive, and helps keep one motivated to achieve goals. Yes, utilize creative visualization to see yourself living a kick butt, healthy, fit life!

  • Create a vision board.
  • Find some fitness experts/success stories who inspire you and learn about their journey.
  • Find positive affirmations, prayers and meditations online that inspire you.
  • Get a fitness buddy.

Sometimes all it takes is getting a family member, friend, or acquaintance to commit to getting and staying in shape with you. Call it an accountability partner, because you can be accountable to each other and keep each other motivated. You can work out together or separate, but be sure to check in with one another often (daily or at least weekly). Don’t be afraid to extend tough love, as you both are making a firm commitment to doing what you say you’re going to do.  If you can’t find someone who you know to commit to, you may find a partner online with social media or on sites like MyFitnessPal.com or Sparkpeople.com

Listen, you CAN stay motivated on a daily basis to work toward attaining your fitness goals. As you progress on your fitness journey, you’ll most likely realize that the lessons about commitment and pushing yourself you are learning flow over into other areas of your life too! Qualities like discipline, perseverance, accountability, etc. are quite helpful in other areas, such as your career, parenting children, relationships, and more. Pretty amazing, huh?

You’ve got this! I totally believe in you.

Felicia lost 57 pounds

by 1 Comment

Update 2018: Shout out to Felicia. She lost 61 pounds and has kept it off for 7 year with exercise and healthy eating habits.

felicia before and after

You still have to stay motivated and know that your weight can be maintained through the proper channels of healthy eating and exercising. Since you last heard from me, I have only been losing inches and adding weightlifting to my regimen. I lost 61 pounds 7 years ago and I have been able to maintain since then. Recently, I became a grandmother and I am full of energy to run and workout with my grandson. I’ll be 43 years old in July, and I’m looking forward to more years to come. Instagram: @focus_inspo

Update April 2016 – Felicia has lost 10 more pounds since we featured her in Sept 2015, for a total of 67 pounds gone.

It’s 7 months later. I wanted to share that since I was featured in 2015, I have gotten inbox messages about how encouraging and inspiring this page is and that they see a little of themselves in someone like me. Hats off to this amazing, empowering movement. We must and have broken the cycle of unhealthiness and hereditary stigma that we have to live with health and weight issues. Women, like myself, that are over the age of 40 are looking and feeling well. I love it. Since my feature, I’ve been keeping my diet clean and doing strength training. I have lost an additional 10 lbs and gained 4lbs of muscles. I continue and encourage others to use your hashtag, #bwlw, on social media to help spread these ladies’ accomplishments/stories and to keep others uplifted. Instagram: @focus_vines

felicia before and after

Sept 2015 – Weight Loss Story of the Day: Felicia lost 57 pounds. She just turned the big 40 but she is feels like she’s a twentysomething due to her new lifestyle and renewed energy. Clean eating, weight training and high intensity training has made the difference for her.  Check out what she shared with us about how she did it…

felicia before and after

My name is Felicia V. and I just turned the big 40. Five years ago, I stood at 5’6″, 194 pounds and a size 14/16. I was tired of feeling sluggish, being constantly drained and having no energy. One day when I was playing in backyard with my daughter, I felt a sharp pain in my chest and couldn’t continue. I was 35 years old at the time and I realized that I had to make some changes.

I went cold turkey and started eating clean to change my eating habits because I wanted to live for my kids. My fried, fast food was traded in for lean meats. I turned from bad carbs to good carbs. My snicker bars were let go for fruit instead. My sweet tea and sodas turned into water and green tea.

I didn’t know anything about a gym when I started. High intensity workouts have become my best friend. I jumped rope, did squats, did jumping jacks, ran sprints, jump off and tree trunks.

I lost 42lbs in 5 months and then, over time, I’ve lost another 15 pounds and lots of inches by eating well and working out at least 4 times a week. Just last year, I incorporated weight and strength training into my life and I really began to see my body transform. Now, at 40 years old, I weigh 137 pounds and I’m a size 4. I am aging backwards and I have more energy. My daughter that I couldn’t keep up with is now a teenager and is in the gym getting pointers from me. I set new goals each year because I’m not where I want to be but I am glad I started. I am 40 years old, but I feel 20 years old.

My advice to others is trust your process and you will make progress. Take one day at time and know that it doesn’t happen overnight. Read, read and educate yourself on food choices and to find out what exercise will work that for you. Every body type is different. Grab a partner and have fun.

felicia weight loss story

Nia has gone from size 24 to size 18

by 1 Comment

Non-Scale Victory: Nia is just getting started on her weight loss journey this year. She started in February and has gone from an 3XL to a 1XL and from size 22-24 to size 18-20. The support of great trainers and a boot camp community is keeping her motivated. Here is what she shared with us about how she’s losing the pounds.

nia before and after

My name is Nia C. I wanted to share my weight loss journey with the hope that it will inspire and motivate others. My motivation was to be a healthier me. I tried several fad diets and failed. I even considered weight loss surgery.

I started attending cardio classes in February of 2015, but I would only go on Saturday  mornings. I had a few friends who joined a group of trainers called #BEASTMODE. I wanted to see what the hype was all about because I’d tried Zumba classes with little results. I would also go to the gym, so I decided to give them a try. Why not, right?

After a few classes, I actually began to feel better but I didn’t see much of a change. That’s when I began to eat differently, cutting back on certain foods, eating smaller portions and eating out less. Beastmode offered a 5 day boot camp and I reluctantly signed up. Instead of paying daily, I payed in advance because I knew that would motivate me to attend daily. That was a life changing week for me because I actually saw great results attending the boot camp. After that, I decided to sign a contract with the trainers at Beastmode Augusta and that was the best decision for my new fit life. These trainers are so concerned with your physical and mental well being, more like family.

I do an hour of fasted cardio 2-3 times a week and walk on the track some days in between. The hour of cardio can consist of jumping jacks, squats, jump squats, push ups, sprints, burpees, etc. I also try to eat clean low carb/high proein meals with smaller potions. I drink a lot of water; infused w/cucumbers, lemons, limes and mint. I get a lot of good recipes from Pinterest.

I honestly haven’t weighed myself because I don’t want to get discouraged. I didn’t gain the weight overnight and I know I’m not going to lose it overnight. The advice I’d give to others on this weight loss journey is to set goals for yourself, focus and aim high. My goal is not to be skinny, but healthy. Is it easy? Of course not. Will it be worth it in the end? Absolutely. This is just the beginning of my weight loss journey. Stay tuned for my #futureafter.

Instagram: @cuteniac

Imani lost 62 pounds

by 3 Comments

Weight Loss Journey: Imani lost 62 pounds. After she quit smoking, weight gain followed. (I’m sure that many can relate to that.) Eating clean, cardio and strength training have been very important tools on her journey.  She gave some great advice: “Don’t base your progress or failure of anyone else’s life.”  Check out what she shared with us…

imani weight loss story

Hi, my name is Imani and I’m from NYC. I’ve recently lost 62 pounds through clean eating and training 5 days a week.  I strength train and do cardio.  I quit smoking 3 years ago and my weight spiraled out of control. I decided to take my life back and get it all the way together.  I still have work to do, but I’m proud of how far I’ve come.  I’ve faced the early mornings, the cravings and the painful days with and without my trainer. I’m always pushing myself, moving forward and it has been paying off.

There is no magic formula or diet that got me results.  I simply stopped eating and drinking everything that I already knew was not good for me. That includes fast food, fried food, greasy food, sugary food and drinks.  I prep meals most of the time, but even when I don’t I make reasonable and healthy choices.  I’m not perfect.  I eat pizza, ice cream and chocolate, but all in moderation and not every day. Once in a while it completely fine to have a treat because we’re human.

My starting weight was 269 pounds and I’m 5’10”.  (I wasn’t this weight in the before picture because I had already started my journey) My current weight is 207 pounds. I have lots more work to do, but I’ve gone from size 16-18 to a size 10-12. I feel fit, strong, and healthy. I began this journey in September 2014. I began alone, but I decided to hire a trainer to take me to the next level of fitness after I hit a plateau with what I was doing in my own.

My advice to others: Don’t base your progress or failure of anyone else’s life.  We are all individuals.  You have to find the regimen and lifestyle that makes sense for you, and that you will be able to maintain. Most accurate formula for getting fit is “eat clean and train mean”. Strength training is essential. Consult a trainer or a gym representative to learn the proper use of equipment and avoid injury before you begin strength training.

Don’t give up. Run and you’ll get faster, lift and you’ll get stronger.  The only action not worth anything is the one not taken! Thank you for allowing me to share and possibly motivate someone else.

Fabiola lost 35 pounds

by Leave a Comment

Weight Loss Transformation: Our South African sista Fabiola lost 35 pounds.  This petite mom of two got some help with her exercise habits and studies nutrition as part of her weight loss journey.  She shared with us about what she did to lose the weight.

fabiola weight loss story

Previous weight – 85 kg (187 pounds)
Current Weight – 69kg (152 pounds)
Height – 1.62cm (5’3″)

I am a 36 year old petite mom of two sons aged 18 and 13 years old. I hail all the way from Johannesburg, South Africa.  As crappy as this may sound, one of the things which helped me most was to look at a photo of myself when I was at my heaviest. (I always thought I resembled an 18 Wheeler truck may I add.) Having a visual image of yourself can allow you to see what you truly look like, not just the good aspects we want to highlight. We can better see the things we want to change as well. Although I have never felt that I needed to compromise who I am or what I’m about, the harsh critiques of others, to an extent, have been a motivating factor as well.

In November/December 2014, I started walking and lost a few pounds. In February 2015, I opted for a Personal trainer. To date I have lost 16kg’s (35 pounds) and my journey has only just begun. I train 4 to 5 times a week. My sessions include cardio, strength training and boxing.

I’ve also completed my Foundation Diploma in Personal Nutrition which has assisted me in making healthier, smarter food choices. I’ve totally omitted tea and coffee from my diet, and have opted for green tea instead. 5 cups of green tea a day assists with losing centimeters around the waist. I’ve increased my water intake to approximately 3 liters a day and replaced sugar with honey. I consume servings of 3 fruits and 3 of veggies a day as well as limiting my salt intake. My breakfast consists of High Protein, Eggs or Oats, as this tends to keep me fuller for longer.  I have carbs, like rice and potatoes during lunch and will have a light sandwich for supper (Peanut butter on toast or a smoothie). I add 1 teaspoon of Flaxseeds to my cereal or smoothie on a daily basis. I’ve also replaced my cooking oil with coconut oil and use herbs instead of salt. Recentlym I’ve started using Tuesdays and Thursdays as “Juice Days”, where I will only consume fruit and veggie juice and will have a solid meal for supper. Included in my eating plan are 2 days of chicken, 2 days of fish, 2 days of meat and on the 7th day, I allow myself to have a cheat day. This enables me to share a “normal” meal and dessert with my family.

My advice: Imagine that day when you can finally say, “I did it!” When you can say “I never gave up, I never quit!” Imagine the day when you reach your goal weight and the moments of pain turn into memories that helped you reach the goal you wanted to obtain. It might take a long time to reach that moment, but as soon as you get there you’ll thank yourself for THE REST OF YOUR LIFE. No slacking, No quitting, No Whining, No excuses. Get up and work for it! Stop staying “I Can’t,” It discourages the mind! Do it for the AFTER PHOTO

Instagram: @I_am_fabulous

Tara lost 80 pounds

by 2 Comments

Weight Loss Transformation of the Day: Tara lost 80 pounds, going from a size 18/20 to a size 6/8.  Running has been the key to her transformation, as well as making healthier food choices.  This petite diva is training for her first full marathon at the end of the year.  Here is what she shared with us about losing the pounds…

tara weight loss story

My weight loss journey began years ago. I’ve always been a runner, but I wasn’t serious about it. In 2014, I stopped “play” running. I went from running 30 miles a month, to 60 and now 100 plus miles a month. I’ve gone from a size 18/20 to a 6/8, and from 230 pounds to 150 pounds (height: 5’3″).

I ran my first half marathon in April 2015, and currently training for my first full marathon on December 13th 2015. Through running, coupled with a serious diet change and cross training, I have built my endurance level. I used to run/walk a mile in 17 to 20 minutes, now I run a mile in 11 to 14 minutes, depending on how hot it is.

I had no health issues to motivate me at the start of this journey.  I just woke up one morning and couldn’t take it no more. I was running, but not burning any fat. That’s why, I say I was play running and started had to start “running” running.  Training for my marathon keeps my focused on staying fit.

I used to be addicted to hamburgers.  I cut off eating my daily double bacon burger with extra bacon, first. I also stopped going to happy hour three times a week, and started eating salmon and turkey  almost everyday.  I added in more whole grains, more fresh fruit and drank plenty of water.

My advice to others: I encourage you to get started, don’t stop and keep on pushing. Get moving and you will feel better. Stay consistent, persistent and motivated.

Instagram: @SexiiDallas

tara before and after

Shanna lost 53 pounds

by Leave a Comment

Weight Loss Story: Shanna lost 53 pounds.  After fighting with the baby weight that stayed around for years, she started working out regularly and changing her portion sizes to lose the pounds. Here is what she shared with us about her journey…

shanna weight loss story

I have been struggling with my weight for years. I just couldn’t get the baby weight off from my pregnancies and with each pregnancy it just got worse. I knew that had to make a change when I was huffing and puffing from going up the stairs in my own house.  I am down 42 pounds. I did it by working out, eating healthier and sticking to the right serving sizes. It has been rough, but I am doing it and I’m very proud of my results. I feel better and now going to the gym is just a regular part of my day.

How did you change your eating habits?
I have Chronic Crohns disease so the food portion was really tricky for me. I had to consult my Gastroenterologist before making changes. I don’t eat red meat or pork and I eat the right portion size for whatever I’m eating.

What did your workout routines look like?
I go to the gym Monday thru Friday at 4:30 am. My routine is 30 minutes on the Precor machine and 30 minutes walking and running on the treadmill. Then, at night I take Step Fusion class on Mondays at 6:30pm and on Tues and Thurs I do a weight lifting class called Power.

What was your starting weight? What is your current weight?
My starting weight was 247 pounds and now I weigh 193.2 pounds.

What is your height? 5ft, 7inches

How long did your transformation take?
It has taken me almost 6 months to lose the weight.

What advice do you have for others who want to lose weight?
The first day is the hardest. When you are truly ready to do it for yourself, pray about it. Then, make a plan and just do it.

Deborah lost 80 pounds

by Leave a Comment

Weight Loss Transformation of the Day: Deborah lost 80 pounds. Her story will have a familiar ring for many busy moms. Pregnancy weight gain, less time for yourself and weight building up over time.  Once she decided that enough was enough, she took action and her hard work shows.  Here is what she shared with us about her weight loss journey…

deborah weight loss story

My name is Deborah Byrd and I’m 34 years old. As a child, I was rather thick and very solid.  As I grew into my preteens, I became more active and thinned out.  All through grade school and high school, I remained active, even throughout my early adulthood. I maintained a size 5/6 and a weight of 115/120lbs.

In Dec 2009, I gave birth to my daughter; I just have the one. I was devastated about the weight gain throughout pregnancy. I could not fathom how my body went from 120lbs to a whopping 200 lbs by the time of delivery! Although this is not a great excuse, we’ve ALL BEEN there, having a newborn lessens the time you have for yourself. Before I knew it, my daughter was 2 years old going on 3 and I was tipping the scale (literally) at 230+ pounds. My weight didn’t seem to “bother me”, mostly because I wore scrubs everyday, I didn’t look my weight and I NEVER stepped on the scale. That was until the dreadful day that I tried on slacks and a size 16 was snug, very snug!! I decided at that moment in the dressing room that I was DONE.

I cut out sugary drinks, snacks and bread that day. Within 4 weeks, I’d lost 6 pounds. I was curious about what would happen if I began walking. . . Another 15 lbs. Then I added running and before I knew it, I was down to 170 lbs. I ran my FIRST 1/2 marathon in Sept 2013 weighing in at 166 pounds. Since then, I’ve been working out on average of 3-5 times a week and running. I’ve completely changed my eating habits and I focus on portion control and my sugar intake. I also drink 98-100oz of water daily. My current weigh is 155 lbs and my goal weight is 130lbs and I plan to maintain it with continuing exercise and proper eating habits. I hope that my story can be an inspiration to someone. My mission: If I set out to help one person, then that person can help 2; themselves and another.

Instagram: @laydeebyrd4781