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Success Story: Valerie lost 20 pounds

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Let’s show some BWLW love to Valerie.  She lost 20 pounds.  She was inspired to change her lifestyle after back surgery.  During a doctor’s visit she was moved by what she saw on the scale (so many of us can relate to that wake up call).  She shared her before and after photos and her story with us:

“My journey to healthy eating and weight loss occurred when I had to go for a minor surgery on my back. When I stepped on the scale during a related visit, I realized that I was out of control with my eating habits. My motivation was to, in the long run, be in control of my eating and still be fit enough to enjoy with my children. I began to change my eating habits by eliminating junk food, eating salads for lunch and dinner and having cereal for breakfast.  I also ate more fruits & vegetables. My workout routine consisted of walking for an hour each day in the park. On days when I did not walk, I worked out in the park with a personal trainer, and it was intense! I also worked out in the mornings on my Ab Lounge. My starting weight was 172 lbs. My current weight is now 152 lbs! My transformation took 4 to 5 months. My advice for others is to think long range when it comes to your health. Think about how you want to be in your latter years, and take baby steps to eating right and working out. It can be done! Just start it and try your best to stick to reaching healthy eating and weight loss goals.”

ValerieMay14blog

 

Terkeisa lost 60 pounds

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Terkeisa lost 60 pounds by cutting out junk food and soda.  She embraced healthy eating and consistent exercise. Here is her weight loss story:

Terkeisa before and after weight loss

“My name is Terkeisa Brown and I’m 32 years of age. I have battled with my weight for my entire life. I’m 4’11” and at my highest weight I was 230 pounds. I decided to start losing weight in September of 2012 by cutting out sodas and McDonald’s. I started walking at least a mile a day and drinking plenty water. By November of 2012, I had dropped 25 pounds. In December of 2012, I found out I was pregnant. During my pregnancy, I wanted everything I ate to be healthy. I didn’t want to get back on the wrong track.  I had my third son on August 4,2013 and a week later I was back to walking two to three miles a day and making sure not to eat any processed foods or soda. I also ate plenty of fish and chicken.  I love the George Foreman grill so I grill everything. By my 6 week check up, I was down to 187 pounds and after that I started going to the gym 4 to 5 days a week. I started off doing nothing but cardio at the gym. Now I go 3 to 4 days a week and I still do a lot of cardio but I’m also lifting weights now, trying to tone my arms, thighs and legs. My current weight is 170 pounds.  Before and After photo: In the first pic I was 230 pounds.  In the second I was 205 pounds and the last is at my current weight of 170 pounds.

My advice to all my beautiful black women that are trying to lose weight is to start off slow and make sure that you’re mentally ready. You may fall off the wagon but you can get right back on. Make lifestyle changes! Start by taking things out of your diet that are bad for you, like fried foods, sweets and soda. Try challenging yourself to see how long you can stay on the treadmill or how many miles you can walk. Most importantly do it for you and love yourself ladies. I’m on Facebook: Terkeisa Brown and Instagram: @hellonheels81 if anyone wants to contact me!”

Karynthia lost 67 pounds

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Today’s featured weight loss success story: Proud mom of 3 Karynthia lost 67 pounds this year.  She did it with the support of her boys and by creating a weight loss plan that works for her.  She shared with us in depth about what it took to lose the weight:

Karynthia weight loss

“Hi my name is Karynthia Irvin. I’m a 32 year old mom of 3. On March 18, 2013, I weighed in at 281lbs. I decided that yet again I would try and diet. I had tried this diet thing so many times before. Like a relationship, it was on again off again. But this time it was finally it!! This time it would be a lifestyle change instead of a diet. So, it began. I started simple, nothing major, just took away sodas and flavored drinks. Which was pretty easy since I wasn’t big on sodas. Then I had to slowly and gradually bring my sweet tooth food down completely. Yes, I had a melt down at one point. So, I decided not to deprive myself of things I loved to eat. In the past I tried cutting back cold turkey. Not such a good idea. It forced me to eat more because I was trying to satisfy my cravings for what I really wanted. Now I have limited my intake using portion control. I substitute my sweet tooth snacks with fruits, 100 calorie packs, and various light health snacks. Junk food? As a mother of 3 yes, I guess I can say that my pantry is junk food heaven. However, I have learned that if I don’t buy it I won’t eat it. Of course my boys weren’t trying to understand my method. So, I decided that my urges and temptations would settle.

Meal planning? Boy, was that a journey. What I learned was that it didn’t have to be as complicated as everyone made it seem. Dieting is very costly. And with a family, it’s hard to cook separate meals, even so to be tempted with food. So, I still cook my usual foods, just give and take on ingredients and cooking methods and substituting certain foods that I normally would not eat. And of coarse eating way smaller portions than normal. See, this keeps me from falling back or I guess for a lack of better words keep me from relapsing. I can finally say it works for me, so why stop doing what works.

Karynthia weight loss storyExercise/workout? Yes, yes, most certainly one of my biggest challenges yet. I remember when working out was a “feel like” sort of thing. If I felt like doing it then I did. And if I didn’t feel like it, well lets just say I was on the bandwagon of “not” feeling like it often. I think my biggest challenge was not enough motivation and encouragement. Sometimes you get people on board with you and when they give up, your speed falls right behind them. So, I guess when I realized that others were not as serious as I was, I had to take another approach. Now I have to workout alone and push myself to go the exta mile. I had to finally say that I can do it, even if it was alone. Through it all I must say I maintained pretty well. I workout mostly 4-5 days/wk, sometimes twice a day. I started out low intensity. Never really going overboard. Just some walking here and there. Then picked up some Zumba and workout DVDs. While on youtube searching for workouts, I came across one of Keaira Lashae’s dance workout, which I must say the bulk of my workouts consisted of team lashae!! Hey, it was good enough for me. I started to add various routines in my own daily workouts. I also started implimenting jogging into my walking time. Yes, jogging!! After many years of dieting and exercise I can never say that I even came close to a sprint. Not even power walking. So for me to jog, was a very big accomplishment to me. Also, I’m adding additional workouts and routines to make it more challenging and push me just a little bit harder.

Motivation and encouragement? Well, as I stated before, there was little motivation from others. I must say if anyone motivated me, it was most definitely my 3 boys. No one encouraged and motivated me as much as them. Even watching me and getting involved made me turn it up a notch. I have my own personal cheer team. They kept me on my toes and never fell short of reminding me that it was time to workout, or if something was healthy or unhealthy. I didn’t need a personal trainer nor a nutritionist. I had 3 of the best in the business. For every new level of accomplishments, they would say, “Yay! Good job mommy!”. When I thought I couldn’t do it they assured me, “Mommy, you can do it!”. That pushed me a little bit harder. I know that without them, this journey would have been quite unsuccessful. I have learned to push pass my boundaries and go pass my comfort zones. I am so blessed to have come such a long way. I have now transformed my life and I’m on a journey to a healthier better me. Now, weighing over 60lbs lighter I can say I may not be perfect, but this new lifestyle is perfect for me. And yes, I put in the work. No diet pills/fads, no surgeries, and no fly by night weight loss quickies. I am still a work in progress and I will continue this journey one step at time. I pray that my journey is a blessing to someone and that it encourages others to keep pushing. May your journey be successful and remember prayer is key to from start to finish. I may not be where I want to be, but I am definitely not where I use to be. From 281 pounds to 214 pounds!!”

Kaynthia weight loss photos

Bridgetta lost 44 pounds

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Let’s show some love to Bridgetta.  She lost 44 pounds and went from a size 20 to a size 11/12.  Here is what she shared with us about her weight loss journey:

Bridgetta weight loss story

“My motivation came from within as far as losing weight goes. I could no longer fit into any of my clothes and I felt depressed. I drove by the gym for weeks before I muscled up the nerve to go inside and finally join. It was the best decision I EVER made! I changed my eating habits from junk food, Little Debbies, McDonald’s, etc. to green, leafy veggies, proteins, water, fruit, and less red meat! My workouts consist of an hour of any cardio (my favorite is the elliptical trainer) and then working a specific area of my body.  I work a different area of the body each day of the week, seven days a week. My starting weight was 240 pounds & my current weight is 196 pounds! I started out as a size 20 & am now a solid size 11/12! I couldn’t be happier. It took me a year and 9 months to get to the size I am. My advice to all the other beautiful African American women out there or anyone else trying to lose weight is to not give up! It takes time and hard work, but it is so worth it!”

Bridgetta weight loss photos
Bridgetta weight loss story

Weight Loss on a Budget Tip #28: Feed Your Family Healthy Food and Save Money

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family healthy food save moneyToday’s tip for weight loss on a budget: Tip #28: Feed Your Family Healthy Food and Save Money. One of the main issues I hear from mothers is that they have to be able to feed their whole families while changing to healthier eating habits.  Many people think that eating quality food has to be expensive, but it doesn’t have to be if you are strategic and do your research about deals, sales and pricing.

Here are my tips:

  • Focus on Healthy Staples in Bulk: Whole wheat pasta, healthy low-sugar cereal, oatmeal, beans, whole grain rice, chicken breast and yogurt.  These are just some of the foods that you can buy in bulk.  Focus on things that you know your family eats a lot of that will not spoil quickly and can be stored in bulk.
  • Create Family Staple Foods: Think about what cheap things you can use as the base for meals.  Example: Canned tuna, beans, rice, sweet potatoes, romaine lettuce, lean pork, ground turkey.  You want to look for cheap, healthy ingredients that have a lot of versatility and can be used in a variety of ways in terms of the recipes you make for your family.
  • Sacrifice Variety for Health and Cost: Create a set of 10-15 dinner meals that you know your family will eat (meals your kids will eat, especially) and cook those meals regularly.  Make this list the basis of most of your dinners. Prepare a new or different healthy meal selection, that’s not on the list, at least 4 times a month.  This will help you to control cost, save time and know exactly what nutrition your family is getting.  You can do the same with other meals, like breakfast.
  • Don’t Buy Junk Food – NO brainer.  Junk food that is full of empty calories and has little nutritional value is not worth the money or inches on your waistline.  In addition, your kids need quality food for their health and development.
  • Freeze Leftovers –  Leftover meals and portions should be saved for later.  If you think that you may not get to the food for a few days, freeze it to avoid spoilage.
  • Make a Grocery List and Stick to IT – When you are shopping with kids, you can end up with a lot of unplanned items in your cart.  If you go to the grocery store while you are hungry or craving junk, you could also end up with some unplanned items.  A shopping list can help serve as a reminder of what you committed to buying and of what you have allotted in your budget for groceries.  It’s not a guarantee, but it’s better than not having a plan.

Why is Junk Food so Addictive? – Sugar, Fat and Salt

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Fries, funnel cakes, cheeseburgers, and candy, why are they so addictive? If you have ever craved these foods you may wonder just that when you try to stop eating it.  Some people do not consider junk food as something that you can be addicted to, but the truth is that many people do crave junk food like others crave cigarettes or cocaine.  After a while, the habitual eating of sugary, salty, fat filled junk food can be quite addictive.  Sugar, fat and salt are the tri-fecta of why it’s so hard to let the “good” stuff go and stop eating junk food all together.  There are studies on the subject as well:

“This exciting new study was funded by the National Institute of Drug Abuse, part of the National Institutes of Health (NIH). Since drug addiction and obesity are major national problems, researchers set out to see if brain changes that take place in drug addiction were present in the obese. Prior studies have shown that both drug addiction and obesity were associated with a dysfunction in the brain’s reward system. The more you indulge in drugs or sugary-fatty foods, the higher your reward threshold and the more you want. It becomes an vicious cycle of trying to curb a craving that can never be fully satisfied.” – WebMd

Sugar

Sugar can be just like a drug for many people.  It’s a concentrated chemical substance that is refined in a similar way that cocaine and other drugs are refined.  Like other known drugs, sugar helps to increase the dopamine found in the brain. This is the feel good chemical that hits brain receptors and will make you feel good.   Thus, the “sugar high” effect is a real chemical reaction in the body that affects not only the brain but also your blood sugar.  Often times, just like regular drugs, to get the next high you will have to eat more sugar as the brain gets used to the same amount of sugar and the high is less. High sugar consumption in a person can mimic the brain’s opiate system. Each human has a natural opiate system that can be triggered with high amounts of sugar or with drugs such as morphine and heroin. This trigger creates pleasure which in turn can lead to addiction and even sugar withdrawals. Limiting the sugar that you eat and switching natural sugars like fruit is highly important to avoid any type of addiction to sugar.   Breaking existing addiction to sugar can be hard but it’s possible.

Fat

Fat is something that you wouldn’t think that people would get addicted to when you first hear the word.   However, fat in foods can be just as addictive as sugar and salt and can lead to many problems. Fat addiction is much like sugar addiction in the way that the brain reacts to fat. Eating high fat foods over stimulates the brain receptors that are responsible for releasing dopamine. This dopamine release triggers a feeling of goodness or a high such that people want to eat it more.  We are talking about saturated fat and trans-fat in things like chips, fried foods, foods with butter added, fast food, prepackaged meals, baked goods (used to keep them moist), microwave popcorn and cheese.

Salt

Salt is important in the human body but over-consumption of salt can lead to many problems. Salt can be highly addictive and anyone who sits down at the table can find themselves reaching for the salt shaker in order to salt their food.  It’s very accessible and many just think of it as a harmless seasoning.  That is until they get a diagnosis of high blood pressure or hypertension (both very common in the Black community).  Salt does the same thing to the dopamine receptors in the brain. There are even studies out there that have shown that salt in a small form can help to cure depression due to this release of feel good chemicals.  However, having too much salt can lead to a very bad addiction as well as many health problems.  Finding alternatives for flavor is key to letting go of salt.  Food can taste very bland to many people without salt so you’ll need to find other herbs and salt-free seasonings to take its place.

Many junk foods have all three ingredients in them, salt, fat and sugar. Combined together this makes for one very addictive class of food that you want to avoid.

By eating junk food you put yourself at risk for many different health problems including obesity, high blood pressure, heart problems, and neurological disorders. If you find yourself addicted to junk foods, do your research and work to get free of the compelling need to eat these foods.  Like any other addiction, it will take time for your body to get accustomed to eating a different diet and you have to WANT to change.

Breaking up with an addictive junk food menu can be hard and many people find that they will feel bad for the first few days, much like an addiction to anything else. Switching to healthy foods and steering clear of all the bad foods will help ease this process. It will be well worth it in the end. You will be healthier and have a less risk for common, food-related health problems that affect so many people.

Jimella lost 33 pounds

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June 2014 Update: “I was featured last year however I’ve made progress since then. I am down 40 lbs total, which is a 7 pound difference from before.  This is after adding running to my routine and incorporating weights a little bit more. I’ve noticed that I’m losing inches, especially through my midsection. After my story was featured on your blog and holidays rolling around I did gain about 10 lbs back. However, when the new year came in I got back on track. I’m not ashamed to admit that I gained because there’s definitely ups and downs with this weight loss journey. I always say it’s a journey with no destination because this is for life, even after the goal weight is reached. You still have to continue maintaining the lifestyle change. I love the BWLW page for constantly motivating and inspiring. My journey continues!” – Jimella @ear_candy_couture

Jimella before and after

Original Post – July 2013  – Let’s show some BWLW love to Jimella!  She lost 33 pounds and fought off high blood pressure with Weight Watchers and working out.  Here is what she shared with us:

I began my weight loss transformation Feb. 20, 2013 although I’ve been overweight since June 18, 1980 (the day I was born). Last time I went to the doctor my blood pressure was 185/110. I would have slight headaches periodically I’m sure due to increased pressure and my love of salty foods. I refused to get on any type of medication. I just couldn’t see myself taking medication everyday at (then) 32 years old. I felt too young to be doing all that especially when I knew this could be fixed with weight loss. Of course this runs in my family and I’ve seen it take such a great toll on close family from strokes to kidney failure and I just can’t find myself 20+ years down the road in that same cycle.

I began by changing my eating habits drastically. I started eating more vegetables and/or juicing, whereas before I would go days if not weeks at a time without eating any type of vegetation. I threw out ALL junk food and salty foods, which was hard at first because my weakness is juice and chips (which I still struggle with). Eventually I joined Weight Watchers which I love because it teaches you about portion control and how to make healthier eating choices. If I couldn’t calculate the points on it then I just wouldn’t eat it. I became active by working out 4-5 times/week in the gym. I started making my workouts more fun by doing outdoor activities like going bike riding on the beach and hiking and now I’m down 33lbs but the journey continues. My goal is to be in a comfortable size 14 jeans (currently size 18, previously size 22). I’m still in awe when I look at my pics. I love it! Once I start to see my collar bones pertrude a little more then I’ll really know I’m making extreme progress, LOL.

When I found pages such as this one and all the fitness and eat clean pages on Instagram, I became that much more motivated and encouraged. I love seeing all of the success stories from everyone but primarily from other black women because we have such a bad stigma on us when it comes to health and fitness (or should I say the lack thereof). It feels so good to see us conquering that stereotype and I’m even more proud of the discipline, strength, and dedication that God has blessed me with to join that fight.

Jimella weight loss before and after

How Peer Pressure Can Make You Fat: Dealing with Friends with Unhealthy Habits

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There’s no denying the power of peer pressure, especially among teens. Even adults are not immune. Peer pressure is everywhere – work, school, church and at home. You may think that you’re above the influence of others, but few people are completely. If you’re doubtful, just think about the last time someone commented negatively on your haircut, your man or the clothes you were wearing. Even about your weight. How did you handle it? If you stuck the clothes in the back of your closet, felt bad about your hair or felt a blow to your self esteem, you may have been influenced by peer pressure.

friendsPeer pressure works in much the same manner among all age groups regardless of the thoughts or actions being influenced. As humans, we all have an intense need to fit in. When it comes to leading a healthy lifestyle, we are apt to go along with what those around us choose to do. If our family and friends lead an unhealthy lifestyle, it’s very easy to follow suit.

I hear from women all the time who are dealing with negative comments from family members, boyfriends, friends, co-workers, etc.  They want to stay on the path of health and wellness, but they are dealing with the assumptions of others and being told things like:

  • You are losing too much weight.
  • Don’t lose your curves.
  • Why do you want to be thin.
  • Oh…I forgot…You don’t eat.
  • Why are you eating that?  Enjoy Yourself.

While it’s natural for people who love you to want the best for you, there is a difference between looking out for your interests and wanting to control you or having a problem with you losing the weight.  Sometimes you may feel as if your loved ones would prefer that you stayed overweight and if you bow to the pressure you just might.

Your Weight and Negative Peer Pressure

If your family and friends are overweight, sedentary and consume junk food, chances are, they will have something to say about you being on the path to health and wellness. It’s not always about jealousy, and you have to know that your actions may make them feel like they need to change.  That can be uncomfortable.  However, your friends and family can still affect your efforts negatively by:

  • Temptation – When you’re alone, it’s easier to choose items from the healthy menu. Put a couple of friends in the mix and things get tricky. Whether you’re at a restaurant or fixing a meal for your family, the food eaten by those around you often looks better, more satisfying than your own healthy choices. It’s very tempting to forgo the salad for a couple slices of pizza in these situations.
  • Lack of Motivation – Ever notice how active people hang out together and other groups of friends sit and play video games all day? If you’re around people who don’t move, chances are you won’t.
  • Changing Your Views – Once you’re around people who think it’s OK to live an unhealthy lifestyle, you might begin to think the same way. You might start thinking thinks such as “I’m still smaller than so and so” or “I’m a little heavy not gaining weight, so I’m fine.” These thoughts can devastate any movement toward a healthy lifestyle.  Don’t compare yourself to others or let them compare you.  You have to define your goals based on your health and lifestyle needs.

Positive Peer Pressure

Just as negative peer pressure can affect the way you eat and how much exercise you get, the opposite is also true. Surround yourself with active people and people who eat healthy and you will start to make healthy choices simply from their positive influence.  If your friends and loved ones aren’t living a healthy lifestyle, be encouraging and do what you can to help them.

The key is to increase positive peer pressure and to decrease negative peer pressure. While you can remove a great deal of negative influence from your life, you might not be able to stop associating with all of the people who influence you negatively, like family or a spouse. Therefore, it’s important to have a clear plan of action when encountering situations involving negative peer pressure.  The most important thing you can do is be very clear on WHY you are losing the weight in terms of what your motivation is.   That why is the truth you have to hold on to.

Latoya lost 72 pounds with weight loss surgery

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Let’s show some BWLW lost to Latoya.  She lost 72 pounds with LapBand surgery.  Here is what she shared with us:

I love that we are here motivating one another, I wanted to share my story!! I have lost 72lbs. My motivation is my son. I made the decision to become a healthier me, so that I may watch him grow up!!  On January 28, 2013, I received the LapBand Surgery. To date, I still replace a meal with a protein shake, usually breakfast and I workout at least 5 days per week. I do not eat fried foods, candy or fast foods, nor do I drink soda. The last time I had soda or junk food was in December. I made the decision to have the surgery when my doctor threatened to put me on meds. I did not want that. My 4 yr old son Preston is my heart and my motivation! Getting the band only limits how much I can eat, what I intake is all on me!! Additionally, I use myfitnesspal as a calorie tracker!

Latoya weight loss before and after

5 Tips for Dealing with Cravings While on Your Period

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As if it isn’t hard enough to combat cravings, eat healthy and find time to exercise regularly, once a month women face the seemingly insurmountable challenge of getting through their period without giving into temptation. Along with the irritability, cramps, bloating and fatigue that come hand-in-hand with Mother Nature’s visit, cravings for sugar, simple carbohydrates, and other oh-so-good, but not-so-healthy treats hit full force.

cravings on your periodIf you have intense cravings during your period, you’re not just giving yourself an excuse to nibble on forbidden foods. There are scientific reasons that explain why your body craves certain foods during your menstrual cycle. During this time, your brain experiences a decrease in serotonin, a brain chemical that’s responsible for a whole host of things including your mood. Your brain, unable to operate as efficiently with a smaller amount of serotonin, sends signals – cravings – for foods that boost serotonin levels. Such foods include sweets, chips, muffins and other comfort foods.

How to Curb Cravings during Your Menstrual Cycle

Fortunately, there are things you can do to reduce cravings during this time and stay on track. These tips also work when you’re not on your period. So, next time you get a craving, combat it with one or more of the following:

  1. Consume more complex carbohydrates. Complex carbohydrates and foods rich in fiber – whole grains, legumes, fruits and some starchy vegetables – take longer for your body to break down and use. This means that you stay full longer and experience fewer cravings. While you’re satisfied and full, your stomach sends messages to your brain that no more food is needed.
  2. Eat foods rich in protein. Foods that contain a great deal of protein also work as an appetite suppressant for the same reason as complex carbohydrates. In fact, it takes your body even longer to break down proteins. Protein also helps regulate your sugar levels, which stops cravings. To add protein to your diet, choose from healthy options such as chicken, turkey, fish and peanut butter.
  3. Eat smaller, more frequent meals. Bottom line, do not allow yourself to become hungry while you’re on your period. Satisfy cravings by eating six small meals instead of three large ones. Be sure to choose healthy options though.
  4. Spend some time exercising or doing another physical activity that you enjoy. Physical activity boosts levels of dopamine in the brain, a feel-good chemical that works alongside serotonin to regulate your mood. So, whenever you start feeling down, don’t reach for a snack, get physical instead. Exercise also reduces cramps.
  5. Think about something else. Sounds pretty simple, huh? Well, it is. When you have a craving, your brain automatically pictures the item you’re craving. You start to remember the taste, the feel, the texture of the food you want. If you allow yourself to keep thinking about it, you will likely give in to temptation. Instead, think about something else that you love, like the beach. Picture it – the sights, the sounds, the smells, the way the sand feels between your toes – and your brain will no longer be able to concentrate on the craving.

Combating cravings during that time of the month is a constant struggle. However, the more successful you are at fighting off cravings, the easier it will become for you to turn down unhealthy foods. If you slip up now and then, don’t beat yourself up. Simply put the experience behind you and look ahead. More cravings will come, and when they do, you will be ready for them.