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Stacey lost over 180 pounds

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Today’s featured weight loss before and after story: Stacey lost over 180 pounds by exercising and calorie counting.  She started her weight loss journey at 384 pounds.  Here is what she shared with us:

My name is Stacey Yvonne and I started my journey back in 2005. I was working at Flowers Bakery and we were video taping each other and acting silly at work. I saw myself on that tape and had no idea I had gotten so large. No one ever warned me or said anything and I truly didn’t know! My highest weight to chart was 384 pounds. I have tried any and everything to lose weight. People are very judgmental, so some things I share and some I do not. The healthiest thing I ever did and the only thing that has helped me to keep the weight off is exercising and calorie counting. I got down to 187 but I currently weigh 202. I have a degree in fitness and exercise and I almost done with my personal training certification. I plan to get my degree in nutrition and business. Also, I hope to open a wellness center in the next seven years. I want to help everyone I can. If you need my help or motivation or if you just to follow me on my journey, I am Stacey Yvonne on Facebook.  You can like my fan page “KWU’s Health and Wellness” on Facebook. Instagram and Twitter: @ kwus_creator and YouTube: kwuscreator.

Stacey weight loss before and after

How to Eat Right, Exercise and Get Sleep When You Work Late

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Night shift is not only brutal on an individual’s sleep schedule, but also on their eating habits. Working late or doing an overnighter completely changes an individual’s normal routine, and has them on a schedule that to most people is foreign. Though they have to live by a unique schedule, individuals that work nights can still live a healthy lifestyle.

nurseOn night shift it is easy to grab snacks at the vending machine or bring a frozen meal, but individuals should choose to pack their own dinner with fresh food. Packaged food is filled with chemicals and is more of a science lab experiment than real food. Individuals should change up the dinners they bring and choose new healthy recipes to try for variety.  Variety can help you to avoid temptation. There are plenty of easy recipes you can find for free online to whip up that are made with fresh, healthy ingredients. Fresh foods will leave you feeling satisfied and provide you with the energy required for your responsibilities during their night shift.

Being on night shift leaves many individuals tempted to grab an energy drink or coffee. The spike in caffeine or sugar will give them a sudden burst of energy that results in a rapid crash. This will leave the individual feeling sluggish and tired again quickly. Instead of relying on caffeine and sugar for a pickup, individuals should opt to eat healthy foods that provide slow-released energy. Some great replacements for these caffeine beverages are berries, citrus fruit and avocado. These foods won’t cause you to crash during your shift.

Night shift messes with an individual’s sleep schedule and often leaves them with getting little sleep between shifts. Most individuals return home to a family that is just waking up, and they are expected to try to sleep with a busy household. Aside from members of the family being awake, an individual may deal with the bedroom not being dark enough from the sun. Individuals who work the night shift should invest in blackout curtains and an eye mask to ensure they get a sound sleep during the day. Sleep plays a vital role in an individual’s health, and it is important they receive the proper amount of sleep between their shifts.

Being on a different schedule does not give an individual an excuse not to exercise. It is important that they fit in 30 minutes of exercise daily. By not exercising and having a lack of sleep, an individual will quickly notice weight gain and their overall health being jeopardized. If an individual does not have time to go to the gym, they should opt to workout outside or purchase workout DVDs. Many workout videos will provide a full-body workout in 30 minutes. Exercise will keep a person’s body and mind healthy, and help them maintain healthy habits.

A person can still lead a healthy lifestyle while working nightshift. It is important they keep up their healthy habits, and that they not let the late shift be an excuse to live an unhealthy lifestyle.

June Challenge Day 4 – Eating Clean at Lunchtime

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It’s Day 4 of our June Clean Eating Challenge!  How are you doing so far?  I know it can be really hard to let go of processed foods, junk foods, soda, sugary foods, etc…but you can do it.  Yesterday I sent out some links to free meal plans and meal planning resources.  If you didn’t get that email, please check your spam folder.

june clean eating challengeToday, I want to give you a few clean eating ideas for lunch at work.  I know that lunchtime can be a time filled with temptation.  You are away from home, stressed out at your job, eating with co-workers…it’s a lot to deal with.  Here are 3 suggestions from Livestrong:

Brownbagging It
Making your own lunches from dinner leftovers or making sandwiches the night before is the most economical option and the choice that gives you the most nutritional benefit. For example, brown bag a lunch such as an egg salad or tunafish sandwich on whole wheat bread, lettuce, tomato and low-fat mayo. Add fresh fruits such as apples, grapes, or bananas for fiber. Include low-fat yogurt cups or unsalted nuts of any kind for a high-protein dessert. Leftover chicken is not a bad choice for lunch the next day if you add a small raw green salad with sprouts and cherry tomatoes. Keep a bottle of extra virgin olive oil or low-fat salad dressing at the office for convenience.
Eat High-Protein, Fiber Lunches
If you are eating on the run, select choices that are low in refined sugar, saturated fat and salt, high in protein and fiber. The USDA recommends consuming no more than 30 percent of your total daily calories from fat. Of that number, no more than 10 percent should be from saturated fat: butter, beef, pork or chicken fat. The over-consumption of saturated fat can increase the risk for heart disease, high blood pressure or obesity. For that reason, eating a rotisserie-style chicken meal with baked sweet potatoes and steamed broccoli is a better nutritional choice than fried chicken and French fries. At the salad bar, select fresh fruit, cottage cheese, hard-boiled eggs, plain turkey, tuna, legumes and fresh greens and vegetables over cold cuts or bleu cheese dressing.
Avoid Fried, Salty, Sugary Lunches
No matter where you are, order the items that are mainly lean protein, steamed vegetables and whole-grain starches. For example, in an Italian restaurant, go for a pizza magherita or minestrone soup, pasta and marinara sauce, green salad and a plain baked potato or breadsticks. At a Chinese takeout, get steamed vegetables, non-fried beef and broccoli or steamed tofu and steamed rice instead of fried shrimp, pork potstickers and fried rice. Order a heart-healthy Mexican lunch of a rice and bean burrito with no sour cream, or non-fried fish tacos with guacamole and baked corn tortillas instead of fried chips with beef carnitas.

Try these recipes and take your lunch to work.

Valerie lost 59 pounds with weight loss surgery

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Let’s show some BWLW love to Valerie who has lost 59 pounds with gastric sleeve weight loss surgery, exercise and healthy eating.  Here is what she shared with us:

Hello, My name is Valerie and I have lost a total of 59 pounds in 6 months with the help of weight loss surgery, exercise and changing my eating habits.  My starting weight was 299 pounds and I am now 240 pounds.  My target weight is 200 pounds.

My motivation to have the surgery was to be healthier and to live healthier! I had no prior problems such as high blood pressure, diabetes, high cholesterol, etc!  However, I wanted to be around to see my children graduate from high school, and to see my future grandchildren graduate.  I changed my eating habits by eating smaller portions on a saucer sized plate.  I also increased my water intake from a 1/2 cup daily to 8 cups daily.  I lowered my starches and carb intake, and I have found sugar free recipies for sweets.  My exercise routine mainly consists of walking (anywhere) for a hour to an hour and a half daily.  Having the gastric sleeve procedure was a life changing decisión that I am glad I made!

Valerie weight loss surgery

Jillian lost 89 pounds

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Today’s weight loss success story: Jillian lost 89 pounds by working out regularly and eating healthier.

I went on a diet and exercise regimen in 2011. No fad diets or surgeries. Just eating healthier and exercising. I’m still working on my fitness but I went from 244 pounds to 155 pounds currently.  I started using the My Fitness Pal app to watch my calories.  I also researched a lot of information on the internet about the best way to go about things. I started working out with “Dancing Off the Inches” videos.  Then I switched to going to the gym. I now go to the gym 5 times a week.

I was motivated by few things. One, my mom passed away at only 41 years old due to diabetes. Two, I just was not happy with myself and I wanted to feel good in my skin. The reactions I got from family and friends kept me motivated. I also started this plan with my best friend so we also kept each other motivated. I completely changed the way I ate, stopped drinking pop, but still allowed myself cheat meals with my healthy eating.

Jillian weight loss

Beverly lost 86 pounds

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Let’s show some Black Women Losing Weight love to Beverly on her 86 pounds weight loss.  She went from 300+ pounds down to 215 pounds after being diagnosed pre-diabetic.

My name is Beverly, I’m 50 years old and this has been a journey. I was at my highest weight at 301 pounds in June of 2012. I now weigh 215 pounds thanks to wanting to lose weight and exercise, along with healthy eating. I give credit to God for the walks and talks thru this life changing experience!!

I was back and forth to the Emergency Room with difficulty breathing and numerous EkG’s. I was diagnosed Pre-Diabetic with Hypertension. I prayed and ask God for help. I thought I was dying.  Weighing 300+ pounds was like carrying 2 people. I began to walk everyday.  I did 30 minutes out and 30 minutes back in. In addition, I stopped drinking soda and unhealthy snacks.  Now, I eat less junk food and more fruit and vegastables. I went from size 24 pants to size 16 and I feel great!!

Beverly weight loss

Nijah lost 50 pounds

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Today’s featured weight loss success story:  Nijah lost 50 pounds over 15 months, and says she did it without “dieting”.  She focused on creating a healthy lifestyle.  Here is what she has to say about her transformation.

“If anyone thinks that losing weight CAN’T be done without dieting, then look at ME!!!

On the left is me at my highest of 294.6 pounds. I was tired of carrying around all that baggage so I decided to give healthy eating a try AND stick with it. 15 months later, I am down 50 pounds and I intend to keep going. I eat real food and I am NOT on a diet. I am mindful though of what and how I eat. I have dessert but only once a week, and when it’s time to workout, I give it my all!!!

I’m very proud of my progress so far, and don’t intend to stop!!! (The right picture is me currently down 50lbs, weighing 244.6) Is it easy? NO, but anything worth having is worth fighting for!! I strive each day and I know that with each workout and healthy choice in eating, I am getting closer to my goal!!

I hope I have encouraged someone, as your page does!!! I’m thankful for this page and YES, I AM A BLACK WOMAN IS WHO IS LOSING WEIGHT! *POW*”

Nijah weight loss story

Update Nov 2013: Nijah wrote to us to let us know that she has maintained her weight loss.

“The left picture (below) was taken in June 2012. I remember looking in the mirror and feeling so disappointed at the fact that I had “let myself go”. I was almost 300 lbs and hated taking pictures!! I’m so thankful though that I took this one and didn’t delete because it’s a reminder of a place where I was and one in which I never want to return. I was overweight, young and depressed.

In doing some soul searching, I found out that my weight loss stemmed from low self-esteem and negative body image. From that day on, I made a vow to myself to love me and show it by taking control and holding myself accountable. I started cooking my own food (mostly baking) and limiting my salt and sugar intake. I still get to indulge but not as much or as often. I walk and also work out using the Just Dance games for the Wii, The Biggest Loser DVDs, and my ultimate favorite which is Hip Hop Abs with Shaun T!

I haven’t reached my goal weight yet, but I am proud to say that I have maintained my 50 pound weight loss! I am also empowered to say that I kicked that monster of low self-esteem in the BUTT!!!  So, my story is to be continued. In the meantime, I’m enjoying the journey and also encouraging people everywhere I go!”

Nijah weight loss photos