food journal

Katleho lost 40 pounds

November 23, 2016 by Ajima Jackson 3 Comments

A post shared by 💎Getfitwithkatleho🇧🇼🇿🇦 (@katlehomagwaza) on Feb 7, 2018 at 9:03pm PST

Transformation of the Day: Katleho lost 40 pounds. Our South African sista has been working hard on her weight release journey since 2014. She transformed her body, found a love for fitness and now she is sharing her story with the world. Check out what she shared with us.

katleho before and after — Updated Instagram: @getfitwithkatleho

What was your motivation to lose weight?
My motivation was honestly the discomfort my weight gave me. Deep down inside I knew there could be more to my life than what existed at the time. At first, what kept me going when I wanted to give up was just how much I wasn’t happy. As I kept working out, the small results that becoming evident made me go harder than before.

How did you change your eating habits?
The diet that I started off with was unhealthy and not advisable. I was so determined to shed off the weight that I decided to not eat cooked food but rather stick to weetbix, noodles, bread with melrose and pros. However with time my diet has advanced to much healthier options.

“My diet has evolved so much, I now have oats in the morning with low fat milk, at around 10, snack on a fruit twice, lunch on brown rice, chicken and veggies. For supper, I don’t eat any carbs, especially after 6pm. Instead, I opt for mixed veggies wither either chicken or boiled eggs. I make sure I stay hydrated throughout the day,” she says.” – From her interview with Women’s Health South Africa

What did your workout routine look like?
In the beginning, my workout routine wasn’t as intense as it is now. I began by jogging around the area where I lived in 2014 and using steps to workout, however not as frequently. In all honesty, I would workout as much as I could, 3-5 times a week usually. However my consistency and determination has grown significantly from what it was then. I now workout every day and I’ve now shifted to intense cardio, high intensity interval training (HIIT) and strength training.

Starting weight/Current weight
My starting weight during the end of 2013 was around 80kg (176 pounds) it is now 62kg (136 pounds). My height is 156cm (5’1″).

How long have you been on this journey?
I initially began my journey in July 2014 when I began working out. However, it has taken me approximately 3 years over all to shed off the weight.

What is your advice for others who want to lose weight?
Start off with a healthy diet but nothing too extreme for you to handle. Then complement that with an exercise routine. Keep a journal for your daily eating habits and have someone hold you accountable to healthy choices. Create and commit to short term and long term goals, which don’t necessarily have to just be about weight loss. Keep yourself motivated through motivation video clips of the likes of Eric Thomas, Les Brown and Bishop TD Jakes. Also, spend at least 5 minutes of your day thinking about your goals and how you will feel once you’ve accomplished them.

Updated: @katlehomagwaza

💝Do 12 reps of 4 sets of this exercise. #Fitness #Fitfam #Fitspiration #Fitspo #Outdoorexercises 📽: @thandu23 @afrogirlfitness

A video posted by 💎Katleho💎🇧🇼🇿🇦 (@fitgirlkatleho) on Nov 1, 2016 at 10:59am PDT

14 Day Plan and Prep – Lesson 1: Why should you log your food?

October 1, 2016 by Ajima Jackson Leave a Comment

Hello All, Today marks the start of our 14 Day Plan and Prep Challenge. Many experts and nutritionists encourage people to keep a food journal when they are trying to lose weight. Why, because keep track forces you to be conscious of your eating habit in a different way. You will be surprised to learn how much of your actions and reactions in daily life are food centered or affect your eating. The more you begin to pay attention to the details of your eating habits, the better you will be able to understand your motivations and stressors that affect things like emotional eating. You will also see the things you need to stop eating so that you can create a new eating plan to address cutting back or cutting out those foods.

Keeping a food log is also about figuring out what you DON’T eat.

Another good reason to start a food journal for weight loss is it will reveal what you don’t eat. People can overemphasize calorie counting and miss the fact that they are nutritionally deprived. Leading culprits of this are processed diet foods, like 100 calorie snack packages and sodium rich frozen diet meals. They make for easy recording in your journal and can help you maintain your calorie goal, but you have to look at what they contain to see if there is enough nutrition in it. Are you getting enough nutrients?

I’m so excited for you because over the next 5 days you will have the opportunity to do something that could change the course of your weight loss journey and ensure success going forward. What is that?

TELLING THE TRUTH about what you are actually eating and drinking. Period.

Do you find yourself eating too much or eating too much of the wrong things? Do you feel compelled to lie when people ask you how your diet is going or what you’ve eaten today. Do you hide food or feel bad about what you eat? Do you feel deprived and want to be able to better balance eating the foods you love and healthy foods without feeling guilt? Well, the truth will set you free. Over the next 5 days, let go of judgement and just eat. Whatever you eat, write it down. Simple.

Some of you may be saying at this point, “I eat really healthy. Why do I need to do this?” Yes, many of you are doing very well. There may be a few tweaks that you need to make to your eating habits, but for the most part you have a clear idea of what is healthy for you. That’s great. This 14 day process will help you refine your eating habits even more and get the results you want. Consider it a “Check-in”. It’s better to know you are on track than to guess, right?

70-80% of your weight loss success depends on what you are putting in your mouth. Food and drinks. In order to create a custom meal plan that works, we have to first figure out what is not working and our 5 day meal log will help us do just that.

What are you eating?
How much are you eating?
How does emotion/stress figure into hunger?

Keep your log on paper with the form provided in the challenge workbook. You can do this with an app or online tool, like My Fitness Pal. You can use a regular notebook or journal. It’s up to you. Just be honest.

That handful of candy from the office candy bowl? Log it. That delicious, healthy meal you cooked from recipes you took time to research? Log it. Whether it’s soda, almonds, lean protein or french fries…LOG IT!

Cynthia lost 100 pounds

October 13, 2015 by Ajima Jackson 1 Comment

Weight Loss Transformation: Cynthia lost 100 pounds by changing her eating habits, keeping a food journal and working out regularly. She stopped running and being in denial about how weight loss could help improve her life. Here is what she shared with us about her journey…

cynthia

My motivation was that one morning I got up out of bed and made the mistake of looking into the mirror, something that I never do. As I was standing in front of that mirror and the tears began to fall, I knew that it was time. No more running, no more being in denial.

What inspired me was seeing other people’s before and after pictures and they looked really good. Their stories gave me hope and encouraged me to the point of saying that if they could do it then so could I. I also saw my knee doctor and he told me that I would feel so much better if I could take some weight off my knee.

cynthia weight loss At the time, I wouldn’t eat breakfast, so when lunch came around I would end up eating everything that was in sight. I also ate when I was upset. In terms of eating out, Braums and Taco Casa were my downfall. I would order large nachos and fries. Each time I would say that it was my last time, but it was all lies because I continued doing it. I just did not care. Just with those two places alone, I had packed on 40 lbs.

I changed my eating habits by cutting out all the junk foods that I was eating even if I wasn’t hungry. I cut out the fries burgers and chips and began to eat healthy. I also gave up eating out all the time and weened myself off of all sodas. At one time, I was drinking 6 sodas a day. Now, I have not had a soda in 4 years. During my journey, I began to keep a journal, was able to see exactly what I was eating and it was not pretty.

I started adding more vegetables, more fruits and started drinking 8 bottles of water each day.
I discovered tilapia, I eat more brown rice, do Meatless Mondays and I have a salad with every meal.
I also have learned to eat breakfast every morning. Each morning, I drink a smoothie.
I pack my lunch everyday for work. I also pack 3 snacks, which I eat every 3 hours.

I go to Zumba 3 times a week. If I can’t make it, I walk 2 miles on the trail. Before getting involved with Zumba, I belonged to a fitness club where I was doing water aerobics, weights and the treadmill, as well as some of the other machines. I also trained with a trainer 3 times a week. For 2 years in a row, I walked in the 4th of July Parade which is 3.1 miles. My husband goes walking with me and has been my biggest supporter.

My starting weight was 370 pounds and my current weight is 270 pounds. My height is 5’7″. My transformation is from 2012 to the present.

My advice: I would tell people that they can do it and to not give up. I would say that the days that they don’t want to workout are the times they need to go. Once they make up their minds, that’s the key right there. That’s when everything else will fall into place. Get up, don’t be discouraged and remember that they did not gain weight all in one day, so it’s not going to be gone quick. It can be done. Always stay encouraged, be active and get moving. Start off slowly and then gradually work your way up. Go to a store or mall and get some walking in or workout with a friend or partner, but don’t give up!

Nalida lost 101 pounds

September 21, 2015 by Ajima Jackson 2 Comments

Weight Loss Transformation of the Day: Nalida lost 101 pounds. This amazing mom and wife switched to whole, plant-based eating to lose the pounds. She also worked out at home and took the opportunity to walk on the job for exercise as well. Now, she is spreading the good news of plant-based eating and has changed the way her family eats as well. Here is what she shared with us…

My name is Nalida and I want to share my health and fitness story. I started at 241 pounds (height: 5’8″), size 22-24, and a BMI of 36.7. After almost two years, I weigh 140 pounds, have a BMI of 21.3, and wear a size 6. I follow a whole foods, plant-based diet that is free of added sugar, oil, and salt. I exercise at home at least five times per week for 30 minutes. Most importantly, I pray for strength and insight to keep going on my journey. I started a Facebook page at a friends’ request to document my journey and share information with others who want to improve their health. It is www.facebook.com/PlantBasedGodsGrace.

What was your motivation?
In July 2013, my family and I went to Orlando, FL and Disney World for the first time. We had a great time, but when I returned, I was stressed out and began experiencing extreme pain everywhere (fibromyalgia) in my body, including my gallbladder. I’d had gallstones for many years. I was in so much pain, even my skin hurt! I was on summer vacation as a teacher but I was not feeling well enough after returning from FL to really enjoy the time with my husband and children. One night, I looked at my youngest child’s face (my son was 6 at the time) and I knew that I didn’t want to just leave them now. I begged God to give me another chance to heal the body that He gave me. I knew I was too young to be feeling this badly and that I had abused my body with unhealthy food and stress. On July 25, 2013, I began my health journey.

How did you change your eating habits?
I have been a vegetarian all my life but unfortunately was a junk food vegetarian. I changed to a healthy vegetarian, eating whole, plant-based foods. I had several books by Dr. Joel Fuhrman that I had looked at but never really read. I picked up his book Eat to Live and started to read it earnestly. That was one of the best decisions that I made, Thank God! I resolved to eat to live and not live to eat unhealthily. By December 2013, I had cut out all oils but still not all the sugar that I kept eating during the holidays in commercial vegan desserts. My gallbladder was still acting up, On December 27, 2013, I stopped eating sugar and have not touched it since. No more gallbladder pain! Abstaining from it was the only way I could do it because I was a sugar addict and could not moderate my use of sugar. One bite always lead to more. It’s actually easier for me to just abstain from sugar.

I was eating more fruits, vegetables (cooked and raw) including greens and sweet potatoes. I ate whole grains, like corn, and some limited healthy fats, like walnuts, avocado and ground flax seeds for omega-3 fatty acids. However, I still had not given up salt completely. I still continued to watch a lot of YouTube videos and read Facebook pages from the plant-based community. I had lost over 75% of the weight I wanted to lose by January 2014. On Facebook, I reached out to a plant-based chef named Chef AJ who gave me some great tips to cut out the salt and add seasonings for great taste. Without all the added salt, my appetite decreased even more.

My husband and three children still liked my cooking without the sugar, oil, and salt (but including the herbs, spices, tomato paste, nutritional yeast in some recipes) and our taste buds adjusted. I joined Chef AJ’s page and group along with some pages following Dr. Fuhrman’s Nutritarian plan. I also joined other plant-based pages for more support, encouragement, and information. I also prayed my way through this journey and sought counseling through a faith-based, Catholic Christian counselor as well. Finally, I have logged my food and exercise every day since July 25, 2013 using an app called LoseIt! which keeps me accountable.

What did you stop or start eating?
I stopped eating refined sugar, oil, and salt. I started to eat more fruits, vegetables, beans and mushrooms (that I never really liked, but they are a superfood so I learned to cook them and like them). I definitely eat more sweet potatoes, yams, bean/veggie stews, some whole grains and some nuts and seeds. Basically, I began to eat clean, whole, plant-based foods SOS-free (sugar, oil, and salt free). I learned to make healthy desserts with whole grains and other plant-based foods, sweetened with fruits like bananas, berries, and dates.

What did your workout routines look like?
I worked at least five times per week for at least 30 minutes and I continue to do so today. I work three different body parts by weight training three days per week with light weights as well as using my own body weight. I do aerobics with a kickboxing DVD or walking DVD. I did not use a gym because I know it would be a lot to get there with all my responsibilities. I have three children who have special needs. My living room became and still is my gym! I also do some outdoor walking when I can. Because I am an itinerant teacher of students who are blind or visually impaired and travel to several schools, I plan out some of my walking by walking from one school to another that may be in the same neighborhood, and then drive to other schools outside the neighborhood.

How long did your transformation take?
It took me 25 months. I began in July 2013 and reached my goal weight in August 2015. My goal was to lose 100 pounds and I have lost 101. I now want to lose more fat, especially around my abdominal area where it is a risk factor for some diseases to carry extra fat. Also, I want to add more muscle. I will continue working on these goals.

What advice do you have for others who want to lose weight?
Find your motivation; health, wanting to be around for your family, wanting to honor your body as the temple of the Holy Spirit, caring for that body, etc. Pray when you are tempted to make unhealthy decisions. Log ALL foods eaten. Studies show that those who succeed and keep the weight off are likely to have kept some kind of food journal (paper or electronic). Set a workout routine that is written down and posted in at least two places, including the room where you workout if it is at home. Read books on health and watch health documentaries, like Forks Over Knives on Netflix. You can also watch health videos on Youtube. I watch a lot of videos from plant-based doctors and other experts for information and encouragement. Make it a lifestyle change that you continue for life and not as a temporary diet. Also, throw away all unhealthy food and start eating healthy immediately. I threw away all the cookies and chips when I began, much to the dismay of my children and husband. I replaced them with fruit bowls, veggies, nuts and seeds, so we had healthy snacks. I also made fruit sweetened granola bars or bought sugar-oil-salt free bars that included only dried fruits and nuts.

6 Ways to Lose Weight Without Counting Calories

September 1, 2015 by Ajima Jackson Leave a Comment

Even though creating a caloric deficit is vital for weight loss, counting calories is easily one of the most tedious parts of losing weight. I recommend that you track your calories and what you eat, keeping an actual goal in mind in terms of calories, carbs, fat, etc. This is become much easier to do because apps and websites make tracking calories super simple, but face it, sometimes you just forget to log your meals. Also, some people just hate calorie counting and wish there was another way. Well, you’ll be happy to know that you have options. Here are 6 ways you can continue your weight loss success even if you choose not to track what you are consuming. (Note: With these methods, you STILL have to eat right and use portion control. These methods will just help you…they can’t overcome poor eating habits.)

weight loss without counting calories

Include More Strength Training in Your Workouts

Generally, people believe that cardio the main thing you need to focus on if you want to lose weight. Perhaps, they were told this by a trainer or came to the conclusion themselves because they may equate strength training with “bulking up” or just building muscle. You’ll be happy to know that strength and resistance training isn’t going to make you a muscle-bound hulk. Women’s bodies don’t work that way and most women need supplements to achieve large muscle gains that could bring on a “hulk” look. The right exercises will give you a lean, more toned, curvy physique that wouldn’t be possible to achieve with cardio alone. Just compare the bodies of marathon runners and fitness models and you’ll see what I mean.

Now, that being said, I don’t think that you should focus solely on strength training. You do need to continue doing some kind of cardio for fat loss, just be sure you don’t omit some body weight work or exercises with weights. One of the most effective ways to get cardio and strength training into your regimen is circuit or interval training. Studies show that interval training is far more effective than traditional cardio and strength training practiced separately. Here is a great program to get you started from Bodybuilding.com

Don’t Eat 2 Hours before Bed

Another way people end up going over their calorie intake goal is by snacking right before bed. One study done by the American College of Sports Medicine showed that participants gained roughly a 1/4lb of weight per 100 calories consumed between 8pm and 4am.

Avoid feeling hungry before bed by ensuring you eat healthy meals with enough calories for your energy expenditure during the day. If you can stop eating by 9pm, that may be the best course of action. If you do feel hungry an hour or less before your bedtime, it is best to go to sleep on an empty stomach if possible and have a hefty breakfast in the morning than going to sleep on a full stomach. (Now, that’s a different story if you are pregnant, have blood sugar issues or other medical issues that would require you to eat for some reason. Follow doctor’s orders in that case.) Happy medium: If you just have to eat something, stick with veggies, popcorn and other low calorie foods!

Stop Binging on High-Sugar Foods

Some people have this idea that as long as they stay under their calorie limit they can eat whatever they want. This is absolutely not true, when it comes to binging on processed sugar. Sugary foods may be ok as a treat on occasion but don’t think your health will go unaffected if you stay under your limit.

“Research indicates that a diet high in added sugar reduces the production of a brain chemical known as brain-derived neurotrophic factor (BDNF). Without BDNF, our brains can’t form new memories and we can’t learn (or remember) much of anything. Levels of BDNF are particularly low in people with an impaired glucose metabolism–diabetics and pre-diabetics–and as the amount of BDNF decreases, sugar metabolism worsens. In other words, chronically eating added sugar reduces BDNF, and then the lowered levels of the brain chemical begin contributing to insulin resistance, which leads to type 2 diabetes and metabolic syndrome, which eventually leads to a host of other health problems. Once that happens, your brain and body are in a destructive cycle that’s difficult if not impossible to reverse.” – Forbes

Honestly, a clean diet made up of whole foods is often so filling that you’d really have to try and overeat to break your caloric limit. This is especially true of raw diets and paleo diets. Whichever diet lifestyle you choose to follow, limit the bad foods and you won’t need to micromanage your caloric intake. When you do need a sweet fix, practice moderation and choose fruit first over processed sugar.

Drink Only Water and Herbal Teas

It seems like there is a lot of obsession these days with coffee, soda, diet soda energy drinks, sugar-laden juices and other beverages. While there are times when you can indulge in a sweet drink or one with caffeine, statistics show this happens far too often for many people. Consuming alcohol also fits into the mix, due to high carb content and the potential for addiction.

Giving up your favorite drinks sounds excessive but liquid calories are going to hinder your weight loss goals and overall health just as much as food. Remember that water should be a staple beverage…the main thing you drink. Herbal teas can also be beneficial for your health and the naturally caffeine-free ones may be the perfect alternative to coffee for some people. Do your research on tea to learn more about the benefits of the herbs you are drinking.

Stop Eating Before You Feel Full

A common habit is to eat until you feel full or even continue eating until you simply can’t anymore. This is an old habit but one that is often instilled upon people as children- perhaps it was your mother saying you couldn’t be excused from the table until you finished your plate. Also, many people feel guilty about wasting food.

Dividing you meals into portions is a great way to limit calories but you can take it an extra step by stopping eating when you feel roughly 90% full, even if there is still food left. Many people are surprised that when they do this they feel satiated and don’t feel overfed. Just because the food is served to you, doesn’t mean you have to eat it. At restaurants, you can also ask them to box up half of your portions so that you can take it home.

Visit Your Doctor for a Check Up

This may be a surprising tip for weight loss but visiting your doctor for a physical and blood panel work should be done. Especially if you find that you are eating well and exercising regularly for a month or two but still struggling to lose weight.

Sometimes underlying health conditions like pre-diabetes, diabetes, cancer, hypothyroidism or hormonal issues like PCOS and menopause can inhibit weight loss. These problems need to be treated not only to help you get to a healthy weight but also to prevent future health issues. Everyone, even if you are healthy and never get sick, should get a complete checkup prior to starting a new lifestyle. It’s a MUST!

Calorie counting and keeping track of your meals with a specific goal in mind is not the only way to lose weight, but it can really help. If you really hate calorie counting or perhaps aren’t getting the results you want despite staying under a recommended calorie limit, you should consider perhaps changing your diet and workout regimen. Embracing some of the tips above, dealing with the source of any emotional eating and nixing bad habits like smoking could really help.

Jennifer and Kimberly lost 142 pounds combined.

May 29, 2015 by Ajima Jackson 2 Comments

Weight Loss Story of the Day: Sisters Jennifer and Kimberly lost 142 pounds combined. With regular exercise, calorie counting, food journaling and by making better food choices they have embraced healthy lifestyle change. Here is what they shared with us about losing the weight together…

Kim and Jennifer weight loss

After Christmas 2012, we looked at pictures, started talking about our weight and about what we needed to do. Jennifer started first with aerobics, walking and counting calories via the My Fitness Pal app; cutting back on sweets and snacking. She slowly watched the pounds start to come off. Kim became motivated by Jennifer’s weight loss and jumped on the bandwagon by incorporating various workouts such as water aerobics, walking, line dancing class, joining a gym and counting calories via the My Fitness Pal app also.

After our first shopping trip together we were so excited and decided this wasn’t about a diet but a lifestyle change and we saw we could do it. To date we have a lost a combined 142 pounds (Kim 81 lbs, Jennifer 61 lbs – height 5’5″) and we feel and look great. I am so happy and proud of us and especially proud that we are losing weight naturally without surgeries or anything. We participate in 5K walks together and go to each other’s aerobics classes when time permits. We also love encouraging others on their journey. The best encouragement to us is no longer having to purchase clothing out of Lane Bryant, Ashley Stewart (no pun intended because they have beautiful clothing) or not having to go into the plus size section of some stores. We encourage anyone and everyone to keep going and do something active – whether it’s to lose weight, decrease blood pressure, look and feel better, lower blood sugar, etc… you can do it.

How did you change your eating habits?
We changed our eating habits between the both of us with green smoothies, The Fat Smash Diet by Dr. Ian Smith, not eating fast food and limiting (rewarding ourselves) sweets to the weekend. We also started sharing plates and desserts with others, counting calories and cutting high calorie foods. We vary a lot between the above, as well as trying no meats except fish for 1-2 weeks. I (Jennifer) incorporated more vegetables in my diet and we both make sure to drink 80 + ounces of water daily! We also cut back on sodas and juices. If we have an occasional soda it is definitely diet.

Jennifer’s Instagram: @mizjennlynn

Sisters before and after

Jacinta lost 35 pounds

March 14, 2015 by Ajima Jackson 1 Comment

Weight Loss Story of the Day: Jacinta lost 35 pounds. She is began her weight loss journey a few months ago and is committed to losing the weight with healthy eating and exercise. She wanted to share with us about her progress so far…

jacinta before and after

I started my weight loss Journey in November 2014. I am on a low calorie, high protein and high fiber diet. I watch my carbs and work out daily. I am down 35 pounds so far and I am charging ahead (I am 5’4″ tall). I’m also down six inches around my waist. I log my meals everyday and work with a dietitian to review my food intake. I love the BWLW page and I plan on sharing my journey with you all as I go!

I was inspired and motivated to start losing weight because I started losing my mobility and it got harder for me to do daily activities. The first thing I did to start my weight loss journey was that I went to a doctor. She helped me get on a low calorie/low carb eating plan with high fiber and protein where I’m eating six times a day. I stopped eating fast food and started cooking. I also started going to the gym three to five times a week. At the gym I do 40- 60 minutes of cardio. My goal is lose 100 pounds total. I am also working on blog as my next project.

4 Ways to Document Your Weight Loss Journey

February 13, 2015 by Ajima Jackson Leave a Comment

Documenting your weight loss journey goes much further than weighing yourself every week. Relying solely on the scale’s numbers isn’t effective for two reasons:

It doesn’t account for fat replaced with muscle or water loss.
It is demotivating for some people. Not seeing the number on the scale change in the way you want it to can become discouraging.

Usually people who are trying to lose weight will add some type of exercise regimen to their lifestyle. Since muscle weighs more than fat, as you start working out and drop fat, you’re also adding muscle which can skew your weight at times. This can make it seem like you aren’t losing fat or are losing weight really slowly when in fact your body is changing, you’re just simultaneously adding muscle with your fat loss. Other factors that can hinder you from seeing your process in terms of pounds include menstrual cycles, water retention, weight loss plateaus, and loose skin issues.

Here are 4 effective “non-scale” ways of documenting your weight loss journey.

Take Photos of Your Journey

Myya Mixon People Magazine — Myya Mixon took pictures of her journey and was featured in People magazine. She now helps others get fit and healthy. www.myyamixon.com

Taking pictures is a really effective means of tracking your weight loss. Most people wish to lose weight for health reasons but also for aesthetics which means the way their body looks is important. Taking a few “before” pictures at the start of your weight loss journey and then taking photos weekly, biweekly or monthly will allow you to see just how much your body is toning up over time.

For women it is best to strip down to a swim suit (if you are comfortable) or shorts and a sports bra. Really, the least amount of clothing the better since you’ll see more of your body. If you plan on publicly documenting your journey then you’ll be the judge of how much skin you are comfortable people seeing. You may just have the swimsuit photos for your eyes only. Take the photos in portrait format so you can see your entire body in the frame. It’s also a good idea to take photos from several angles; front facing the camera, side of the body, from the back, arms up, etc. Get a friend to help you or use a tripod.

When you are ready you can submit your success story to us. 🙂

Use Instagram to Share

With nearly 300 million active users, Instagram is a super popular social media platform that allows you to easily share pictures. If you’ve followed the advice of taking pictures of your weight loss journey you’ll find that Instagram is a great way of tracking and sharing your progress.

The real benefit of sharing your journey on Instagram is creating a cycle of accountability. First off, when posting photos you’re more likely to want to stay on track with weight loss because people are watching. Secondly, by using health or weight loss hashtags you can find other Instagram-ers who are on the same journey. You can develop camaraderie and motive each other. Instagram allows you to make your profile private, so your close friends, family and those who you chose can be the only people who see your images. Post photos of your progress, photos from your workouts, food photos and videos. You never know how your journey will bless others and motivate them to change too. (PS: Check us out of Instagram)

Create a Food Journal

Food journals are really underrated but are beneficial for a numbers of reasons such as:

Seeing your eating trends
Find patterns of when you slip up
Keep track of nutritional intake
Helps with budgeting for groceries the month

The key to making a food journal work is to use it every day, for every meal and snack. It’s a habit that can be tricky to remember so setting reminders on your phone or computer will help you remember to jot down what you ate. To make food journaling even easier, consider using an online or mobile app. MyFitnessPal is a great free mobile app and website that makes tracking super easy, is fully customizable and sets reminders for you to input your meals. There are online tools like swole.me, Spark People and Fooducate that can help you as well.

If you don’t have access to a smartphone, don’t worry. Traditionally journaling in a notebook or using a computer program like Excel is a little more work but still very effective. Use whatever method you know you’re going to use and be consistent with.

Start a Blog

Finally, blogging is the fourth way you can track your weight loss effectively. Similar to using Instagram, blogging is a wonderful tool for creating accountability, motivating others and staying inspired. Sharing your story can help you to complete your goals for yourself and your audience. There are some added benefits of blogging however.

It allows you to create a dialog with other people as you write blog posts about health, your discoveries and your struggles. Writing is also therapeutic way of expressing yourself as you overcome the obstacles of weight loss. Finally, a successful blog can actually become a monetary asset. You can sell ad space, create e-books, review products, become partnered with companies as an affiliate and earn money from ad networks like Google Adsense. Check out our post on how to create your own blog for more info on how to get started.

If you’re striving to lose weight consider using one of these 4 tracking methods rather than relying solely on a scale. Tracking is extremely important in goal setting and it can give you the motivation to continue your success. However, my favorite thing about documenting weight loss journeys is that someday your story could serve as a wakeup call and your struggles could inspire countless others to change their lifestyle and reach their goals.

6 Tips To Shed Pounds Quickly And Safely

July 18, 2014 by Ajima Jackson 4 Comments

quick weight less Results, results, results! That’s all we want. It’s what we work for. If people don’t start to see results when they want to see them, many people will quit their efforts prematurely. If we aren’t seeing progress, it must not be working, Right? Not at all. Unfortunately, our bodies don’t care how fast the world is moving or what expectations the internet has given us, they move on their own time. When you’re working to drop a few pounds, the scale’s juggling act is enough to drive you mad. At least it can if you let it. You don’t need to burden yourself with unrealistic expectations about quick weight loss. Let’s go over 6 safe tips for slimming down when time is of the essence.

Eat More Raw, Uncooked Fruit and Veggies

With all the deliciously colorful fruits and vegetables available, the easiest way to say good riddance to those extra inches is to significantly increase your intake of fresh produce. When you go to make your plate, a rainbow of fresh vegetables should be the foundation of the meal. Wash and store your produce as soon as you get home from the store. Doing this will help you to prepare for random cravings and urges that would usually convince you to run out for fast food or trick you into indulging with a sugary substitute. Fresh fruit contains natural sugars and fiber that satisfy the occasional sweet tooth while saving the remorse for someone else. Eat frequent servings to stay full throughout the day. As your body breaks down the abundance of fresh fruits and veggies, you’ll see the scales start to tip in your favor. Tip: Eat as many uncooked fruits and veggies as possible and use them to replace starches and wheat based carbs.

Cut the Junk Completely

It doesn’t matter how many hours you rack up at the gym, if you’re fueling your system with fats, fast food and processed sugars, you are wasting your time. A diet full of processed carbs and other unhealthy options is as counterproductive as you can get. If you’re serious about losing the weight quickly and safely, it’s time to end your relationship with processed food. You can give the old, “It’s not you, it’s me” speech to those foods if it makes you happy. The only thing that matters is that you cut all ties (you can go cold turkey or do it over time…but do it). I’m a personal fan of the “cold-turkey approach”. I think it shows that you’re serious about committing to your decision. That doesn’t work for everyone and you have to find your own way. Look at your goals, then compare them to your actions. Throughout the day, you should always ask yourself, “Is this meal/snack helping me reach my goal?” Tip: Create a process where you really start analyzing what you’re eating and make new choices daily.

If you’re honest, you’d be surprised by how many things you start to lose interest in. So…don’t keep putting it off until tomorrow. Give up the cakes, boxed foods, and sodas right now. Make the transition easy on yourself. If you don’t buy them, you can’t eat them. I know it may be difficult for those who have to shop for the whole family. In those situations, you have two decisions. You can explain your position to your family and ask for their support. Or, option #2- suck it up. You have to dig down deep and find the reserve of strength and discipline that gets you through your toughest challenges. You have to make the commitment and resist any temptation or potential distractions. It’s your life, take control of it.

Burn More Calories

Tip: A minimum of 500 calories per day should be your workout goal. As a go-getter who’s serious about achieving their target in the time frame that you’ve allotted, you should really be blowing past 500 calories with ease. If you’re advanced on your weight loss journey, try for 700-900 calorie per day, but remember that if you aren’t eating to fuel that much calorie burn…you could slow down your metabolism. If you aren’t, don’t worry- it’s better to be active and working your way toward your goal than to be stuck in planning mode. A quick run on the treadmill or a trip on the stair climber can help you hit your numbers in no time. If you really want to put your routine on blast, tackle those calories with a few HIIT training sessions. Your increased metabolism will help make powerful fuel out of all those vegetables you’ve been munching on.

Keep Track Of Your Actions

A large part of becoming disciplined is getting organized. Map out what you should be doing and how you plan to get it done- execution will be the easiest step of all. The only way to know if you’re burning enough calories each day is to count your calorie intake and have some idea of how many calories you are burning with exercise. We all know the basic equation. Burn more than you eat. This is true, but it’s not as black and white as it seems. The goal of this article is to teach you how to lose weight safely. Extremes of any sort, be it extreme dieting or extreme exercising won’t give you the results you want. In fact, they’re potentially damaging- both mentally and physically. Don’t shock your body and expect it to respond nicely. The easiest way to lose weight is to work smarter, not harder. For example. if a 140lb person runs one mile every 10 minutes for 45 minutes, they’ve burned 500 calories. If that same person decides to reward themselves with two large slices of pepperoni pizza, they’ll pack on about 596 calories. Without a second thought, they ruined 45 minutes of exercise with a 10-minute meal. Keep a running log of everything you chew or swallow. Write it all down so you can make a plan. You’ll be able to track how well you hydrate your body throughout the day and take a look at any areas of improvement. There are lots of mobile apps and websites that can help you keep track with ease.

Eat Frequent Small Meals

How often have you heard someone give weight loss advice that tells readers to eat more frequently? Hopefully more often than those miracle-commercials offering you a pot of gold at the end of the rainbow. Tip: Rather than the traditional 3 meals per day, you may need to be eating between 4-6 small meals. This feeds your metabolism over time, keeping it alive and active. Frequent meals also help to detour those diet-destroying cravings that taunt us throughout the day. Full of nutritional ingredients, you’ll train your body to work with you in your weight loss commitment. The idea of mini-meals can be frightening to some. Contrary to popular belief, minimizing your portion size and increasing your meal times won’t leave you starving. In fact, it’ll teach you the difference between eating until you’re full and eating until you’re satisfied.

Be Realistic

You didn’t gain the weigh over the course of 1 month and you won’t be able to lose it in a month. Weight loss takes time, especially if you want to leave and not return 6 months later. Weight loss is all about trial and error. It will take some time to find out what works for you and you have to be willing to do your research, take action and wait to see results. Yes, some results may show up quickly, but you can’t focus on that in the greater scope of things. It’s all about lasting lifestyle change. Also, don’t compare your journey to someone else’s and expect to see the same results. We all have different body types, circumstances and we take different paths to wellness. Your success may not look like someone else’s, but you should own it and celebrate it.

We all want to lose the pounds and we want it to happen as quickly as it can. We are human. As difficult as it may be, anything worth having it worth putting in some effort. You have to crawl before you walk, and walk before you run- just trust the process, you’ll get where you’re going.

How to Break Through a Weight Loss Plateau

February 21, 2014 by Ajima Jackson 6 Comments

It happens to everyone. You are going strong with your diet and exercise program and seeing results for the first few months, and then all the progress stops. Welcome to the classic weight loss plateau. It is normal to lose more weight in the first few months per week as you change your lifestyle habits and then to settle into a steady pound a week loss (or for some even less). Here is some info on how to break through that weight loss plateau.

Accept your body shape/family genetics

Make sure your expectations match your reality. If you come from a long line of short people, you can’t make yourself taller. If your family genetics shows you that you are going to be larger than a size zero, accept that. Don’t get caught in the prison of false expectations. Remind yourself that beauty is based in health, not in a Photoshopped image that is touted as what you should look like. That is only done to sell you a product. Real beauty is found in those who are confident, healthy, strong and engaged in life around them. The rest is all just trends and fads.

The block could be mental

You could have a mental block about your weight loss too. One of the problems that everyone faces is that we aren’t able to see our own bodies. Our brains take all sorts of shortcuts to fill in what we should be seeing with what we expect to see, based on experience, in order to make fast judgments. You have to be careful that what you may be calling a weight loss plateau is really that and not a change in weight distribution between muscle and fat that you can’t recognize in the mirror. Things like bloating, medicine and the natural ups and downs of body weight that happen on a daily basis can affect how you see yourself. A good way to get around this is to base your judgment of your shape on measurements, not weight. A tape measure doesn’t lie and can provide evidence that you are still slimming down when the mirror and scale are telling you it’s stopped.

Make sure you are eating enough, especially if you exercise

This may sound like the opposite of what you would expect to cause problems, but if you aren’t eating enough and you are exercising more, you won’t lose weight. If you force your body into a starvation mode where a great deal more energy is being expended than fuel is being taken in, it will start to cling to whatever fat stores it has and be miserly about burning them. This is fundamental info about how your metabolism works. Also, you can run into a problem trying to break through that weight loss plateau if you aren’t eating enough and your body has adjusted to the stress level of your exercise routine.

Monitor your overall calorie intake closer

Break out your food journal or mobile food tracking app and take a closer look at what you are eating and how much you are eating. Chances are there is something in your diet that is holding you back. Often, what was ok when you started losing weight to eat becomes the reason you stop losing weight as your body mass adjusts. Look for foods that are heavier in starches, low in fiber or high in sugar – they are the usual culprits. High consumption of fats can also be an issue.

Change up your workouts

The traditional workout programs are good but they have one consistent flaw, they create a consistent pattern of stress on the body that the body adapts to. Your body is built for stress, under the physical stress of exercise you will lose weight – until the body adapts and you stop losing. This is done to protect you from starvation. To break through that weight loss plateau you need to change up your workouts beyond two days for legs, two days for upper body and a day of cardio. What happens to most people is they change the workout but they don’t change the challenge. Don’t just increase the reps of what you do or the time you do cardio, you have to change the way the whole body is used to increase the challenge and start losing weight again. The bonus is that switching up your routine keeps it interesting to you so you stay committed. Workout DVDs are great for this because you can pick a lot of different workouts and levels of challenge.