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Lorrie lost 40 pounds

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Update: We checked in on Lorrie and she has kept the weight off for more than a year. Congrats!


Weight Loss Story: Lorrie lost 40 pounds. After a scale wake up call showed her that she weighed 20+ pounds more than she thought, she decided to stop yo-yo dieting and commit to change. High intensity interval training, clean eating and finding healthy alternatives have been key to her lifestyle change. Here is what she shared with us…

lorrie before and after

After years of yo-yo dieting, I reached my heaviest weight (between 192-200 pounds). I remember feeling so ashamed. Especially since I’d done such damaging things to my body, only to end up at an unhappy weight anyway. Not that there is anything with the weight, I just didn’t feel good about myself at all. I felt depressed, I was always negative, I hated myself and it showed. I knew I was a vibrant and social person, but I couldn’t bring that out of me because I had ZERO confidence in myself. In 2014, I decided to stop feeling sorry for myself and do something about it. A year and 5 months later, I am the happiest I’ve ever been. My life has changed. Sometimes I can’t believe how much confidence I’ve gained.  There’s so much more I need to do, but I get one step closer everyday.

Before I started this journey, I thought I was around 170 pounds, which I felt was good for being 5’5″ tall. I was okay with the thought of having to lose 20 or more. However, when I stepped on the scale and saw that I was at my biggest weight. That was when the disappointment kicked in.  I weighed 195 pounds and I didn’t even know when I’d reached that weight. From that day I decided it was time to hop off the roller coaster that was my health.

I lots of research on different weight loss methods, like carb cycling, clean eating, and detoxing. I stayed away from the fad diets and those other unhealthy methods that kept my weight going up and down. I started eating cleaner and looked up healthy food alternatives and substitutes on Pinterest to keep it fun and interesting. I try to work out 4-6 times a week. HIIT and weight training are my go-to’s for working out. I ran my first 5k recently and it felt liberating.

In June 2014, I weighed 195 pounds. Now, I weigh 155 pounds and I’m still going for more. I still indulge and I’m a huge fan of fries, sushi and cake. I gotta have my fix, but I’ve learned to make it livable. This is now my life and I feel amazing. Yes, it’s hard to change, but you have to focus on making it something you can live without and not feel like your hurting yourself. Just keep pushing through the hard times, never give up and have fun with your journey!

Instagram: @thefitness_crush

4 Ways to Avoid Unhealthy Eating Habits at Work

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tips for eating healthy at workThe first step to a healthier lifestyle has to do with what you fuel your body with. It is impossible to be healthy when you eat an unhealthy diet. A healthy diet not only makes you feel better and look better, but also prevents illness, slows aging and increased longevity.

The times when people tend to slip up on their healthy eating habits the most is when they are out of their home and may not have as much control over what is available to eat. These situations often occur when you go out with friends but there is one other place that unhealthy eating habits are common: the workplace.

It is easy to eat an unhealthy diet while at work for a number of different reasons. You may be stressed and thus not feel hungry so you end up snacking on junk food. You are busy and lack in energy, so you consume coffee or energy drinks. You may also fill up on heavily processed lunches in the work cafeteria or restaurants near your job instead of bringing your lunch from home. Have no fear workers of America! There are many ways you can teach yourself to avoid unhealthy workplace diet habits but there are 4 introductory ones you should consider.

  1. Make Your Lunch the Night Before and Bring it to Work

One of the most unhealthy workplace eating habits is actually not eating. Many employees feel stressed, overwhelmed and are just so busy that they often put lunch on the back burner or skip it altogether. Not eating will cause your energy and blood sugar to plummet and your mind to have difficulty focusing.  This can also negatively affect your immune system and eventually cause more stress. Sometimes you might be so busy you honestly just forget to eat. Thankfully, there is one easy fix to these problems: bring your own lunch.

When you have a pre-made lunch you have no excuse to not eat. Bringing your own lunch has so many benefits, including:

  • Total control over portion sizes
  • Foods that are appropriate to the diet/plan you follow
  • Variety and creativity
  • Ensure you consume the nutrients you need to get through the day

The most common excuse for not bringing your own lunch is the lack of time to prepare it. There is no doubt most people rush in the morning before work, especially if they have a family with children. The secret to bringing lunches every day is to prepare them the night before. After dinner put together your lunch for the next day and leave it in the fridge/cabinet. Come morning, just grab your bag and go.  Can’t pre-prep everything in your lunch?  Even prepping some of your workplace meals will save time.

  1. Pack Filling, Energy-Boosting Snacks to Prevent Overeating of Employee-Brought Treats

Snacks aren’t just for kids. Snacking, when you choose proper snacks and eat in moderation, are all part of healthy eating. If you work at an office where employees often bring snacks to share, you diet can really take a beating. (Not to mention the vending machines full of junk food) These employee-brought snacks generally aren’t the healthiest. Cookies, donuts brownies and pastries are often really popular around the holidays and it can be so tempting to partake in excess when a plate of delicious sweets are right there in front of you.

Now, if a coworker brings snacks, you don’t need to avoid it altogether. There is nothing wrong with having one cookie or a small slice of cake every once in a while. The trick to avoiding overeating is a combination of self-control and having your own healthy snacks to eat. Most people crave either something sweet or salty. Be sure you have healthy snacks on hand for whichever one you prefer so indulge the craving is a good way while also giving you an energy boost (things like fruit, nuts, etc).

  1. During Lunch, Move Away From Your Desk to a Different Location

This might seem unusual at first but eating away from your desk is a great way to avoid the unhealthy habit of overeating. Not only is it mentally draining to be at your desk the entire time you’re at work but it also increases the chances of you overeating.

Consider how easy it is to graze on food when you are in front of a TV. Most people would never eat as much as they do if they sat at a table and focused on their food while they ate. The same goes for people at work. A desk can be a very distracting thing, especially since majority of them will have computers. It is very easy to trick yourself into thinking you can eat lunch and do more work. Sounds like a win-win but it rarely happens that way. Instead you will very likely get distracted and eat more than you need to.

  1. Use Your Break Times to Take a Walk

Walking might not seem to have a lot to do with healthy eating but it actually does help prevent unhealthy eating habits. People who overeat at work will generally do so when they have a break. Instead of sitting at their desk they’ll take a visit to the break room for something unhealthy to munch on or will go to a vending machine. This is so easy to do but can be avoided by doing something active during your free time.

Taking a 5-10 minute walk will not only prevent overeating by distraction but will also wake up your body, reducing your temptation to drink another cup of coffee or eat something sweet. If you don’t have the option to leave your office you can still do something active like a quick in-office workout. Doing something active during your break is a win-win situation: you will promote healthier eating habits while also getting in precious exercise.

The workplace doesn’t have to be a diet danger zone. Eating healthy is more important than every when you work as it will directly impact your productivity by increasing your energy naturally and helping you focus. Implement one of these 4 tips your next work day and see the difference it can make in just a week’s time.

Arika lost 42 pounds

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Update 2016 – Shout out to Arika! This 37 year old is still going strong on her weight release journey. Starting weight: 267.4 pounds Current Weight: 217.4 pounds. That’s 8 more pounds down for a total of 50 pounds gone.

arika update before and after

Weight Loss Transformation of the Day: Arika lost 42 pounds. She was tired of being tired and not living a full life with her children and husband. After seeing a success story we posted, she reached out to the young lady featured to get connected with the great online training program she used. Now, she has the nutrition and fitness guidance she needed, along with lots of support.  Here is what she shared with us about her journey.

Arika before and after

Starting Weight: 267.4lbs
Current Weight: 225
Total Weight Loss: 42.4lbs
Total Inches Loss: 42.5
Height: 5’5
Representing: Indiana
How Long?: Since June 2015

What was your motivation?
I was tired of being tired and not living a full life. I was not able to do the things that I enjoyed because my weight literally weighed me down, physically, mentally and spiritually. I wanted to be able to enjoy doing activities with my children and husband. I was tired of being ill for what seemed like all of the time. Parts of my life were spiraling out of control and I know that was not God’s plan for me. I knew that I had too much purpose to fulfill to let carrying extra weight and fat stop me. It was time to make a change; for me and for my family. I wanted to inspire someone else and let them know if I can do it, so can you!

What inspired you to start your weight loss journey?

I saw a lady by the name of Faye Tomlin featured on Black Women Losing Weight and something about her story touched me and struck a chord in my spirit. I looked into the program that helped her “Fitness on Fire” Online Training Program, reached out to Faye and it all took off from there. She directed me to contact NutritionistGuru and my life just changed after that.

How did you change your eating habits?

I make sure that I eat complete and nourishing meals throughout the day along with healthy snacks in between meals and lots of water. I eliminated junk foods that would weigh me down and sap my energy. I stopped drinking pop, sugar loaded juices and lattes. I no longer eat red meat, pork, white bread and white flour, junk and sweets. I drink water and on occasion orange juice, especially this time of year because of the changing seasons. I want to make sure I am getting my vitamin C. I now eat foods that are healthy and beneficial to my body, foods that fuel my body. Veggies, fruit, chicken, turkey, fish and sources of protein.

What did your workout consist of?
60 minutes of fat blasting 5-6 days a week

How long did your transformation take?
I started my journey at the beginning of June 2015. I have diligently worked on my nutrition that entire time, but there were a few times that I had to pause on my workouts due to a sinus infection and because of an injury not related to working out.

What advice do you have for others who want to lose weight?
Just do it! One step at a time. Make sure that you have the proper, strong support system in place. For me, that was the “Fitness on Fire” Online Training team, which consist of NutritionistGuru and my coach and trainer “King of the Fire“, the members of the program, and of course my biggest supporters were my family and friends. It is a journey and some days may be more challenging than others, but keep pressing forward – one step at a time – one day at a time. There will be some days where you do not see your own progress, yet the change is in fact happening. It is important to be positive, consistent and focused and before you even begin, make up in your mind that you are going to be successful. Make up your mind that nothing is going to stop you and you will WIN! My personal motto is Philippians 4:14, “I can do all things through Christ who strengthens me.”

Why did the “Fitness on Fire” Online Training Program work for you vs other programs you’ve tried before?
My nutritionist and trainer are dedicated, I’m talking 24/7. They are dedicated, supportive, extremely knowledgable, non-judgemental, encouraging and together they have put together a plan that in my opinion is “fail proof”. They take the guess work out of losing fat, getting fit and they guide you along the path to success. They’ve created the plan and YOU put in the work.

Facebook: www.facebook.com/Arika.ealy
www.facebook.com/fitnessonfirenewyork/

Instagram: @fitness_on_fire

Arika weight loss story

The Main Reason Why Smoothies Can Help With Weight Loss

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smoothie reasonsThe number one reason you should drink smoothies: They are an easy way to add more nutrients to your daily diet; Vitamins, Antioxidants, Potassium, Fiber, etc. By and large, Americans eat too much processed food that has very little nutritional value.  When we talk about weight loss, we always stress balanced, healthy eating and eating food with lots of nutritional value is key for a balanced diet.

“Upwards of 30 percent of American diets fall short of such common plant-derived nutrients as magnesium, vitamin C, vitamin E, and vitamin A.(2) More than 80 percent of Americans are running low on vitamin D.(3)  And 9 out of 10 people are deficient in omega-3 fats, which are critical for staving off inflammation and controlling blood sugar levels (for more information, plus a quiz on where your nutritional imbalances lie, see The Blood Sugar Solution). So, what happened? Why are we so undernourished? Food is less nutritious. Processed foods, stuffed with high fructose corn syrup, refined flours, and trans fats–are a modern phenomenon. These foods crowd out more nutrient-dense foods because they are inexpensive and convenient.” – drhyman.com

One way to help your body to receive plenty of amazing nutrients is to introduce regular, homemade smoothies into your diet. Smoothies are becoming more and more popular as may high-tech blenders, like the Nurtibullet, have come into the market at affordable prices. Just think about how many healthy things you can throw into a blender and drink: Fresh or frozen fruit, greek yogurt, chia seeds, flax seeds, natural protein powder, vegetables, greens, stevia, nuts, honey and so much more! There’s really not many restrictions when it comes to blending natural, wholesome ingredients and smoothies certainly satisfy your body with a balanced amount of nutrients.

Digestion and smoothies

When you eat more fiber-rich food that your body recognizes as food, your body will reap the benefits. Smoothies can be prepared easily and your digestive system can digest them easily. We all see commercials about eating more fiber and being “regular” but you don’t have to buy the supplements in these ads. You can help your digestive system by eating more whole foods.

Meal Replacement

It might take you five or ten minutes to prepare a smoothie from start to finish and that smoothie can pack as many nutrients as a regular meal! You can get your much-needed fruits, vegetables, protein, and good types of fat all in one delicious drink at less calories than you might think! Make sure that you include protein and fats in your meal replacement smoothies for balance. Natural protein powder, nuts, avocados and coconut oil are my favorite sources.  (More on meal replacement smoothies)

Avoid bottled smoothies in stores

It’s best to avoid shop purchased smoothies, as these often contain added sugars and condensed fruit juices (read the label). By making your own smoothies you will have complete control over what foods you eat and therefore you can have your meals with the confidence that you are eating in accordance with your goals.

Water, almond milk, coconut milk or freshly made juice can be a great base. Greek yogurt or natural protein powder can be added for protein. To your base, add fruits like bananas, berries, grapes, mango, strawberries, and lemon juice. Don’t forget to include vegetables like kale, spinach, avocado, carrots, cucumber and shredded cabbage. Many people add oats, nuts and seeds into their smoothies for added fiber.

All you need is a blender

The best way to start making smoothies is to get a blender and start experimenting. You don’t need a special, expensive blender. As long as it can crush ice, you are all set. The Nutribullet has had wonderful success in the past few years. It is small, easy to manage, and you can simply whip up your smoothie and drink it from the container you made it in. You can make up your smoothies in the morning and save one or two to drink during the day. It’s best to drink them just after making them, but if you cannot, it’s alright to put them in the refrigerator until later, up to 24 hours.  For long, I suggest you freeze your smoothie and eat it as a frozen treat.

A highly nutritious breakfast smoothie is a wonderful way to start your morning. Once you get into the habit of making these, you’ll be set every morning nutrition-wise if you choose. This is great when you are pressed for time in the morning. Here is a great morning smoothie recipe that is power-packed with essential vitamins and minerals to give you a great boost and help with any weight reduction plan you have.

Simple Breakfast Smoothie

  • 1 banana (freeze the other half in a sandwich bag)
  • 1 cup frozen blueberries
  • 1 large handful of spinach
  • 1 cup water
  • 2 TBS flax seeds or chia seeds
  • 1 teaspoon ground cinnamon
  • 1 cups ice cubes

Simply mix these together and enjoy! Regarding the consistency, you’ll get a feel for how much ice you need or don’t need as you go along. If your fruit is frozen, you may not need as much ice.  You can also add other things like kale, oats, cocoa powder, coconut oil, apple cider vinegar and more to the recipes you find to fit your taste.

It can also be quite fun to try out different types of smoothies and decide which ones you like the best. Consider a green smoothie in the morning and perhaps a small fruity smoothie after dinner for snack. For recipes, check out sites like Pinterest or purchase a smoothie recipe book that is geared for those wanting to shed a few pounds.

Note: If you have any digestive issues that would hinder you from eating certain fruits and veggies, smoothies may not be for you. If you have blood sugar related ailments, like diabetes, fruit smoothies are likely not the best choice. Check with your doctor for options in terms of food combinations and low glycemic index fruits.

Green smoothie book Check out our Ebook
Drink Green Smoothies
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Nov Challenge Week 1 – Clean Eating Resources and Recipes

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eat clean for 21 days

Our 21 Days of Clean Eating Challenge has begun. Here are some great resources to help you start this week off right. Make sure that you’ve taken the time to create an eating goal for yourself in terms of calories, as well as carbs, fat and protein, as noted in the Challenge details. This is key for your success. Not on board yet? Get the full details and join us.
cleaneatingbook
Looking for a clear, straightforward guide to help you navigate clean eating? Check out our ebook, “Clean Eating for Wellness and Weight Loss. It includes my favorite recipes and meal ideas to help you get started. Download your digital copy today for just $7.99.

Clean Eating on a Budget

Breakfast
Lunch
Dinner

I would also suggest that you check out Pinterest for lots of great recipe ideas. Create your own custom meal plan to help you stay on track with your eating goals.

Eat Clean for 21 Days – November 2015 Challenge

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eat clean for 21 daysEat Clean for 21 Days and Lose to Win with our Nov DietBet Weight Loss Pool – There are about 10 weeks left before 2016, and we are going to make sure that we get our eating habits together before year end.  This November, we are going to commit to clean eating and refining our eating habits.  We will not be sidetracked by holiday eating.

Will we have some holiday treats and indulge with moderation in fatty, sugary or savory delicious foods before the end of the year?  Sure, that is likely to happen.  However, we are going to counter those cheat meals with lots of clean eating and focus on learning what calorie and nutrient goals work for us.

What we eat is 70 to 80% of the equation, but ultimately it’s not just about weight loss or building muscle. It’s about our long term wellness goals and building a healthy lifestyle that we can maintain for the long haul. Give clean eating a try for just 21 days starting on Nov 7th! #BWLWNov

Clean Eating Guide E-bookClean Eating Ebook:

Looking for a clear, straightforward guide to help you navigate clean eating? Check out our ebook, “Clean Eating for Wellness and Weight Loss“.  It includes recipes and meal ideas too. Download your copy today for just $7.99.

Buy Clean Eating Book

How do you join the challenge? Sign up by leaving a comment below. Let us know what your weight loss and wellness goals are for November. Details below on how to sign up for the month’s DietBet.

Goals for November!

  • Cook or prepare at least 1 meal at home each day.  The goal is to cook more meals for yourself.  Feel free to prep and cook as many meals as you can, but 1 per day will be the minimum.
  • Eat 4-5 times per day – 3 meals and 2 snacks is a great way to split your meals up.  Don’t let more than 3 hours pass between meals.  Eat every 2-3 hours if you can.
  • Stop eating at least 2 hours before bedtime.
  • No fast food, junk food or foods high in processed sugar.  
  • Look up the calorie, carb, fat and protein counts for what you eat before you eat it.
  • Be mindful of chemicals, preservatives, dyes and other additives in the foods you eat.  Read labels and do your research.
  • Avoid sugary drinks or soda.  This includes artificial sugars in diet drinks, like Crystal Light and Diet Coke.
  • Eat ANY fresh fruits or veggies that you like (fresh or frozen).  Eat as much as you want.  Use fruit to combat fruit cravings. (Note: Limit your intake of dried fruit as they are often dried with sugar and sulfur).
  • Consider cutting back on carbs. Consider limiting your carbs to around 30% of your food intake or go low carb if that works for you.
  • Use Moderation and Portion Control. If you do indulge in processed food, fast food, junk food, etc…do it in moderation and eat reasonable portions.

What is clean eating?

When you eat clean you will be eating unprocessed, whole foods that are prepared or cooked in ways that don’t add extra chemicals and toxins.  We are talking about fresh fruits, fresh vegetables, lean meats, meat substitutes like tofu, soy, whole grains, lots of water, healthy dairy and fresh juice. We will avoid fried food, fast food, junk food, bleached white flour, artificial ingredients, soda, commercial juice and sugary drinks, processed sugar (white sugar, corn syrup), and foods with preservatives, toxins, dyes, saturated fat, and trans fat.  You will likely be cooking at lot of food at home, making green smoothies, eating salads, eating healthy snacks, and really realizing just how healthy you’ve really been eating.  It’s not about perfection…it’s about making healthy choices.

Not sure what to eat? Have no fear! We’ve got a sample Clean Eating Foods List to guide you.  Also, here are some tips to help you eat clean on a budget.

Photo Accountability – Post photos of your meals, meal prep photos, workout photos and inspirational quotes on Facebook, Instagram and Twitter with the hashtag #BWLWNov

More Clean Eating Links – Clean Eating Magazine – The Gracious Pantry – Eating Well Magazine – Buzz Feed – 2 Week Clean Eating Challenge

TIP for Success: Decide on a daily calorie goal and daily goals for carbs, fat and protein.  How do you decide on how much food to eat? Use an online weight loss calculator to help you decide on the numbers that work for you. Here are some helpful calculators: www.webmd.com, www.myfitnesspal.com or www.freedieting.com. I’ve also included some general guidelines below that you can use as a starting point. Please keep in mind that you have to do your own research and work figure out what works for your needs.  Someone with blood sugar issues is not going to eat a high carb diet.  Someone with pancreas or gallbladder issues can’t just pick numbers without considering how much fat they will be eating.  There is no “one size fits all” plan. Here is some additional guidance.

  • Protein has 4 calories per gram – .7 to 1 gram per pound of bodyweight
  • Carbohydrates have 4 calories per gram – .7 to .9 gram per pound of bodyweight
  • Fat has 9 calories per gram – .4 to .5 gram per pound of bodyweight
  • You can also break down your calories by percentage. For example, 30% carbs, 40% protein and 30% fats.

Join our November DietBet Weight Loss Pool!

Lose 4% of your weight in 28 days and split the pot with other participants who’ve done the same. Bonus Stakes: We will give away three $30 Amazon gift cards to 3 DietBet participants chosen at random. Get the full details. Weigh-in Nov 6-8th – $30 Bet

What is a DietBet? – DietBet is the social dieting game that lets you win money while losing weight together. You’ve got 4 weeks to lose 4% of your starting weight. To begin, everyone puts money into the pot and each person weighs-in via photos that include a secret word that you don’t have access to until 48 hours before the start of the contest (this keeps people from submitting old or altered photos). After four weeks, whoever’s hit their 4% goal is a winner and splits the pot with the winners.

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Markisha lost 100 pounds

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Weight Loss Transformation of the Day: Markisha lost 100 pounds. This awesome mom wanted to be fit, healthy and have lots of energy to care for her daughters. She changed her eating habits and worked out 5-6 days a week to reach her goal.  Here is what she shared with us about her journey…

Markisha before and after

Hi, my name is Markisha and I would like to share my story of how I lost weight. I weighed 230 pounds when I started working out and I’ve lost 100 pounds. I currently weigh 130 pounds.

My height is 5’4″ and it took me 10 months to lose the weight. What inspired me to lose weight is that I got tired of being big, feeling tired and having all that weight on me. I wanted to lose the weight so that I can be healthy, fit and do all the things I need to do for my youngest daughter. Also, working out is my stress reliever.

I started off by drinking herbalife shakes and then I started working out at the gym. I changed my entire eating routine around. Now, I bake my food, drink lots of water and eat more veggies and fruit. I stopped eating fried foods too. I workout 2 times a day, 5-6 days a week. My workouts consist of running, lifting weights and body weight exercises like lunges, squats and sit ups.

My advice to anyone who wants to lose weight is that if you want to really lose pounds you have to change your eating habits and be dedicated to your goals. All it takes is that one first step to get into the gym or workout at home.

Instagram: @Markishag

Joi lost 21 pounds

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Weight Loss Story: Joi lost 21 pounds. After hearing that she was very much at risk for type 2 diabetes, this petite lady embraced pescatarian eating, started working out regularly and found inspiration online. She has been on her journey since the 4th of July and is celebrating her success.

joi weight loss story

I was able to lose twenty one pounds through diet and exercise. Each day is filled with naysayers, temptations and choices. Choosing to give up bread, fried and processed foods has been hard, but hearing that I was two steps from type 2 diabetes was harder. Currently, I weigh 171 pounds at 5’1″ tall. My starting weight was 192 pounds.

My motivation came from a trip to the doctor’s office where I was told that my A1C was elevated. If I did not get it lowered, I would be forced to begin diabetes medication. I am inspired by those around me, like my friends, coworkers and my Facebook group, “Gym Rats”. In the group, we give each other support and encouragement through daily posts. I’m also encouraged by many of the people I follow on Instagram. like @fighting2getfit and @lakeitha_Duncan.

I began my transformation after my trip to Chicago for the 4th of July. I used that trip as my last hoorah. When I returned, I began a pescatarian diet (vegetarian who eats seafood). I also cut back on all carbohydrates, on all sugars and limited my salt intake. I drink a minimum of 72 oz of water a day, along with eating more fruits and vegetables.

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I exercise at least 3 to 4 times a week, twice a day. My workouts include 20 mins on a stationary bike, walking in my neighborhood and doing exercises at home. I utilize my Polar watch and try to burn over 500 calories a day.

I can tell you that it has been a struggle and I still slip from time to time. On a daily basis, I try to hold myself accountable for the foods I take into my body. I know that I am ultimately in charge of what I eat and and whether or not I exercise. The advice I would give to anyone starting a weight loss regimen or just anyone who wants to live a healthier life: Remember that Rome was not built in a day and you will not lose the weight in a day. Do not beat yourself up if you fall off the wagon. Just get back on.  Each day, try to make better food choices and do something that your body will thank you for later.

I’m far from done!

Instagram: @joicarmel
Twitter: @Carmel 334
Periscope jcm @carmel334

joi before and after

Destiny lost 65 pounds

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Weight Loss Story: Destiny lost 65 pounds. After a wake up call from her doctor, she was very motivated to avoid diabetes and potentially having to take insulin shots. She wrote to us to share her journey and let us know what actions she took to release the pounds.

destiny before and after

The moment that I decided to take control over my life was when my doctor told me in March of this year that I was at risk for diabetes. I was scared and all I knew was that I did not want to give myself shots, nor did I want to take medicine.

Now, I’m 5’2″ tall and weigh 257 pounds. I started out weighing 322 pounds. It took a total of 7 months for me to lose 65 pounds. Eventually, I want to lose 100 more. Then I will be at my goal of 157 pounds.

What did I do?: I made major changes with regard to what I eat. Now, I only eat fish, chicken, seafood and lots of veggies. I cut out a lot of sweets, pasta, rice, bread, and red meat. I work out 5 days a week for one hour.  In terms of exercises, I mainly do 30 minutes of cardio and 30 minutes of strength training.

My best advice to anyone wanting to lose weight is to take baby steps and set realistic goals that can actually be accomplished.

destiny weight loss

Healthy Eating on the Go: Tips for Busy Women

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busy women eating on the goEating nutritiously has long been a mainstay of remaining in optimal health. This is something we all know. However, as schedules have gotten busier, women have found that eating healthy is not always the timeliest option. After all, between professional responsibilities, hobbies, significant others, children and myriad extra-curricular activities – all that is to be done in a day can easily fill up 24 hours and then some. This means eating healthy may be at the bottom of the to-do list. Breakfast becomes a cup of coffee, lunch is had from the nearest drive-through and dinner is delivered or picked up on the way home. The good news: there are some healthier options other than take out and convenience food for women on the go who may be pressed for time when it comes to meals. Consider these healthy eating tips:

Choose fast but healthy: A 2015 Food and Health Survey determined that 31% of American meals are consumed in the car. The bottom line is that sometimes, there is no avoiding fast food. That being true,  make it the healthiest option available to you. Instead of a burger and fries, try a grilled chicken 6-inch sub on wheat bread or from the local grocery store deli counter. Skip over extras like mayo and replace them with spicy mustard and tons of green veggies. If you are craving a burger, consider opting for a veggie burger or replacing the bun with lettuce, when possible (depending on your eating goals). Go for untried veggies or apple slices over fries (or just omit a side of extra carbs). Replace sugary sodas or juice with water. If you need breakfast on the go, grab a whole grain english muffin with egg whites with your coffee and skip the bagel and cream cheese.  The number one tip in this area: Do your research!  You can visit various restaurant sites online and review the nutrient and calorie information for the foods you eat.  No excuses and no surprises.  Meals on the go can fit into your overall eating goals.

Engage in meal planning: If you are completely adverse to the idea of going through any drive-through (which can be a good thing), then you just need to do a bit of at-home prep to eat healthy on the fly. If you plan meals a week at a time or a few days at a time, you are less likely to find yourself hungry with few options. Just make sure to vary your menus; if you get stuck in a rut eating the same thing all the time, chances are good that you are more likely to start abandoning your planned meals in favor of pizza delivery. People get bored at times and variety can help keep you interested.

  • Get your family involved and educate them about healthier eating. They can help with meal planning and meal prep to make cooking/prep time go faster.
  • Use spices – even exotic ones – to jazz up otherwise bland dishes.
  • Incorporate veggies and proteins that you don’t normally use.
  • Experiment with healthy starches like bulgur or quinoa.
  • Use your Crockpot to save cooking time – you can simply add your ingredients in the morning and come home to a fully-cooked meal after work.
  • Invest in containers and insulated bags to keep your food fresh on the go.
  • Cut up fruits and veggies and always have at least a sandwich bag of healthy snacks that you can go to instead of less healthy snacks on the go.

Keep your fridge stocked with easy snacks: The best way to eat healthy is keep nutritious choices at the ready. Slice carrots and celery and store them in plastic baggies. Keep nuts, raisins and dried berries for an instant energy fix. Avoid sugary granola and energy bars, as the influx of sugar can cause your energy to bottom out after your blood sugar drops. Opt for whole food snacking choices when possible.

Eliminate added sugar where possible: You might be surprised to find out how often added sugar pops in your diet. Enjoy sweetened cereal or coffee with creamer and sweeteners at breakfast? Perhaps a fruit cocktail with your lunch salad? Or maybe you down a can of Coke and energy drink after lunch for an afternoon boost? These are all sneaky ways that sugar enters your diet. Opt for whole foods where possible; this doesn’t have to be a time-consuming endeavor. Nestle, for instance, now makes a natural creamer with minimum added sugar for your coffee. Instead of canned fruit cocktail, slice some bananas and strawberries for a whole fruit option and swap out the can of Coke for black coffee (if you need the caffeine) or a big glass of caffeine free tea.

Stay hydrated: Hunger pangs can sometimes be misinterpreted; your body may actually be trying to tell you that you’re thirsty. Drink water throughout the day, starting with a nice tall glass when you first wake up in the morning. You are less likely to overeat or reach for unhealthy snacks if you are properly hydrated.

Treat yourself: This might seem like an odd inclusion on a list of healthy eating tips, but the fact is that regular treats are an important part of a healthy eating regimen. After all, not only are you learning to choose more nutritious options, but also you are learning moderation and portion control. Small indulgences are fine – in moderation. In fact, some indulgences – such as dark chocolate, for example – have nutritious properties. Treating yourself is an important part of maintaining a balanced diet. The key is that you can’t let your cheat meals turn into cheat weeks. That is where planning and goals come in.  Having a clear understanding of how your cheat meals figure into your overall goals for your intake of protein, fat, sugar, fiber, carbs and sodium is key.  If you don’t have goals in mind and limits in mind, then how do you really know that you are eating in moderation.