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Bryanna lost 61 pounds

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Weight Loss Story: Bryanna lost 61 pounds. Low carb eating and working out regularly is what worked for her.  She shared with us about her weight release journey…

bryanna before and after

Hi, my name is Bryanna. It’s been such a long journey and it has not been easy at all. When I started my weight loss journey, it was at a point where I realized that I wasn’t happy with myself. So, I started to change the way I ate. I cut out sodas, sweets, pasta and bread. I focused on low carb eating and working out daily with a simple 30 minute cardio workout and simply walking. Water became my best friend.

People often ask me how much I’ve lost. I started out weighing 240 pounds and I’ve reached 179 pounds, so I’ve lost 61 pounds.

I’ve inspired myself. I lost weight and loved what I saw, so I kept going. I’m still not finished yet. Being overweight and unhappy has to be the most uncomfortable feeling ever. I wish everyone luck on their journeys. My advice is that the main thing is to stay focused, maintain a healthy diet and find simple working out you can do everyday.

Instagram: @beingbetterthanu

bryanna weight loss story

What is the Ketogenic Diet?

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Note: Talk with your doctor before starting ANY diet/weight loss method. It’s important to educate yourself about any potential risks whenever you consider a diet. Going Keto/Ketogenic/Low Carb may be a great choice for someone else, but it may not be the right choice for you.

ketogenicThere has been quite a low-carb craze over the past few years and that only seems to be growing in popularity. A growing number of people want to know more about what they are eating and its effect on the body. Perhaps they are younger people doubting how healthy the average American diet is or the older generation looking for an answer to their health problems. Recently, there has been a buzz about how low carb diets, and American diets in general, should include more healthy fats.

“People who avoid carbohydrates and eat more fat, even saturated fat, lose more body fat and have fewer cardiovascular risks than people who follow the low-fat diet that health authorities have favored for decades, a major new study shows…

By the end of the yearlong trial, people in the low-carbohydrate group had lost about eight pounds more on average than those in the low-fat group. They had significantly greater reductions in body fat than the low-fat group, and improvements in lean muscle mass — even though neither group changed their levels of physical activity.” – The NY Times reported on this study.

One low-carb style diet under a lot of scrutiny and gaining a lot of fans is the ketogenic diet. While some people wholeheartedly back the benefits of this way of eating a Low Carb/High Fat Diet/Moderate Protein, it seems as though an equal number or more people claim it’s unhealthy.  Most of this criticism is tied to old criticism about low carb diets, like the Atkins plan and the notion that “Fat is Bad”.

“Diets low in carbohydrates and higher in fat and protein have been commonly used for weight loss since Dr. Robert Atkins popularized the approach in the 1970s. Among the longstanding criticisms is that these diets cause people to lose weight in the form of water instead of body fat, and that cholesterol and other heart disease risk factors climb because dieters invariably raise their intake of saturated fat by eating more meat and dairy.” – Source

Like so many diets that contradict what is traditional or what is in a government food pyramid, keto diets are largely misunderstood – even by doctors- mostly due to a lack of research. Serious, adverse reactions have been seen in people using a Keto diet and some see it as a treatment for disease more so than a diet that should be used for weight loss.

History of the Ketogenic Diet

Though it may be in the spotlight right now ketogenic diets certainly aren’t new. In fact, the ketogenic diet was developed in 1924 by Dr. Russell Wilder as a treatment for epilepsy. Despite being very successful, the ketogenic diet unfortunately wasn’t able to maintain its popularity as anti-seizure medication took over in the ‘40s. Many people felt that a pill was an easier fix than a diet.

To this day there are many people that successfully use the ketogenic diet to maintain their epileptic condition and prevent seizures from occurring. One organization that promotes this diet for epileptic conditions is The Charlie Foundation which has been successful for 21 years now.

For the non-epileptic, the ketogenic diet still holds a lot of promise as a means to weight loss and overall improved health. I must note however, that in my opinion this diet is not for people with blood sugar issues, diabetes, kidney issues or cirrhosis of the liver. Not everyone can drastically reduce their carbohydrate intake or eat a diet that is rich in fats. For example, if you are on insulin or blood sugar medication and you remove all carbs from you diet, that could be a serious problem.

It is a drastic change for most people, illness or not, so please make a doctor’s visit before embarking on this way of eating. I have seem commentary online from people with diabetes or pre-diabetes and insulin resistance who sing the praises of Keto. However, I can’t recommend it universally due to the potential risk.

How does it work?

When you are on a Keto diet, your body uses fat (lipid energy) instead of glycogen from carbs/sugars as fuel for the body.

“What exactly is Ketosis? The metabolic state of ketosis simply means that the quantity of ketone bodies in the blood have reached higher-than-normal levels. When the body is in a ketogenic state, this means that lipid energy metabolism is intact. The body will start breaking down your own body fat to fuel the body’s normal, everyday functions.” – Bodybuilding.com

Benefits of the Ketogenic Diet

There are a lot of benefits people find when they change to a ketogenic diet. The following are some of the most common.

  • It Reduces Appetite

The combination of protein, healthy fat, lack of grains and low number of carbs means you feel satiated more quickly and for longer. Many studies (see below) find that participants on the keto diet never complained of hunger, despite eating less.

  • It’s More Effective for Weight Loss

Ketogenic diets are incredibly successful for healthy weight loss as going into Ketosis causes your body to use fat as energy. Many people find that they begin losing weight very quickly even without exercise.

  • Visceral Fat is Greatly Reduced

Many diets can help reduce subcutaneous fat, like the jiggle on your legs and arms, but few are as effective as getting rid of visceral fat. Visceral fat is the dangerous fat on the abdomen that surrounds the organs.

  • Increase Good Cholesterol

Not all cholesterol is bad. HDL is actually a lipoprotein that carrier cholesterol away from the body and towards the liver where it can be used or excreted. Traditional diets increase LDL which does the opposite of HDL. (more info)

  • Naturally Improves Blood Sugar

Carbs break down into mostly glucose which increase insulin and blood sugar. By keeping carbs to a minimum and obtaining them only from plant or animal sources, blood sugar levels don’t experience spikes.  This is also the reason why people with blood sugar issues have to be careful and seek a doctor’s care when trying a Keto diet.  If their blood sugar drops too rapidly, that could be a serious health issue.

  • Lower Blood Pressure

Hypertension is dangerous as it increase the chance of stroke, heart attack and organ failure. Studies have shown that those who eat low carbs have lowered blood pressure. (more info on this from WebMD)

  • Helps to Heal Brain and Mental Health Issues

The brain physically and psychologically improves on low-carb diets like keto. This diet provides the brain with ketones which it can burn. Glucose is provided naturally by the liver. The epilepsy example given early is excellent proof as to how healing ketogenic diets are for the brain. (more info)

Ketogenic and low-carb diets have been studied quite extensively and in nearly every study they come out on top as more beneficial for the participants. You can find a reference list to ketogenic/low-carb studies by clicking here.

Pursing any type of new diet, particularly one with dietary food group exclusions, requires research on your part. It is always a good idea to consult your doctor before starting a new diet. He/she may point out concerns you had not considered based on your unique situation. If you have questions about this way of eating, you may want to find a dietitian or nutritionist who has some experience with low carb diets and general nutrition. There are also books on the market to help those who want to learn more about going Keto. There is no one size fits all plan, so do your research.

affiliate links

I’d talked about the benefits a lot, so let me present some balance. Here are some articles that talk about the pros and cons of Keto and Ketosis:

Note: Again, this is not a plan I would suggest for diabetics, people with kidney issues, those with high cholesterol or people with other serious medical issues without doctor’s approval. (This is my opinion and I’m not a doctor.) It’s important to educate yourself about any potential risks whenever you consider any diet plan. 
Please consult your physician or a qualified health professional on any matters regarding your health and well being or on any opinions expressed within this website. The information provided in this site is believed to be accurate based on the best judgment of the author/individual member posting. However, you as the reader must be responsible for consulting with your own health professional on  matters raised within.

The Benefits of Sweet Potatoes

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sweet potato benefitsWho doesn’t love Grandma’s sweet potatoes? Sweet potatoes make a vibrant edition to any meal but sadly aren’t used as often as regular potatoes. They always make an appearance around Thanksgiving and Christmas in the form of pie and are staples of good soul food cuisine. Many may not realize that they are arguably the healthiest potato out there. Let’s take a look at what sweet potatoes are and why you really should be eating them throughout the year, not just on the holidays.

Sweet Potatoes vs Yams

There seems to be a common misconception that yams are sweet potatoes and vice versa. In reality, yams aren’t that common in grocery stores and they certainly aren’t the traditional yellow-orange fleshed potatoes sold in stores.

True yams are in a totally different family of edible roots. They resemble a normal baking potato on the outside (rough skin) but are more elongated in shape like a sweet potato. True yams also have a white/cream flesh. The potatoes so commonly seen with a smooth sienna to red colored skin with a yellow to bright orange flesh are the true sweet potatoes.  This is what you’ll see in most southern cooking or served up as sweet potato fries. (Side Note: Oddly enough, sweet potatoes can also have purple flesh.)

Why You Need to Eat More Sweet Potatoes

Sweet potatoes shouldn’t just be saved for holiday pies. These potatoes are chock-full of health benefits and easily make traditional white Russet potatoes pale in comparison. Here are a few reasons why sweet potatoes are so superior.

  • Fiber

Sweet potatoes are a great source of dietary fiber. There is roughly 6-7 grams in one medium baked potato. Many Americans are deficient in fiber and by introducing high fiber foods like sweet potato into the diet, they won’t need to take supplements.

  • Low Calorie

If you are calorie counting to maintain a deficit you’ll be happy to know that a medium sweet potato has approx.112 calories. One medium Russet has about 169! Alos, sweet potato is very dense, so despite being lower in calories it is often far more filling.

  • Low Carb

People on low carb diets find that sweet potatoes are a perfect alternative. One medium sized sweet potato has roughly 26 gram of carbs vs 38 carbs in a medium Russet. It would also have only about 5.4 grams of sugar and 3.9 grams of fiber. Those on Paleo diets can eat sweet potatoes as well, despite not being able to eat traditional potato varieties.

  • Low Glycemic Index

Those struggling with blood sugar may be better able to digest sweet potatoes than white potatoes since they have a lower glycemic impact depending on how they are cooked. Even those without blood sugar problems can benefit from how slowly sugar from the sweet potato is released as spikes in blood sugar are associated with weight gain and other health problems. It’s all about portion size and how you cook this vegetable.

“The way you prepare sweet potatoes makes a difference in their GI. The GI of a 150-g sweet potato, boiled with its skin for 30 minutes, is 46. That number rises to 94 if the same sweet potato is baked for 45 minutes.”

“The glycemic load is a way to take a food’s carbohydrate content into account when figuring its impact on blood sugar. The GL considers both the quality and quantity of the carbohydrates in a food. A boiled sweet potato has a GL of 11, compared to a GL of 42 for a baked sweet potato. Because the GL doesn’t take a food’s nutritional content into account when measuring its metabolic effects, it’s important to consider the health benefits of the sweet potato’s vitamins and phytonutrients when making your food choices.” – Livestrong

  • Vitamins

It’s almost crazy how full of vitamins sweet potatoes are. They contain vitamin A, C, D, B1, B2 and B6. The beta-carotene associated with the orange flesh is especially a good source of vitamin A.

  • Minerals

Sweet potatoes have manganese, calcium, potassium, phosphorus, copper and more. These minerals all have their own individual benefits that make them extremely important for overall health.

  • Magnesium

As mentioned, sweet potato is a great source of the mineral manganese. Magnesium is important for preventing the effects of stress and improve over heart, circulatory and nerve functions. Roughly 80% of Americans have a magnesium deficiency.

  • Vitamin D

This vitamin is also a hormone and is prevalent in sweet potatoes. Not only does vitamin D support healthier bones but it also affects mood, similarly to magnesium. Consuming enough vitamin D will give you a life in spirits and prevent issues like SAD from occurring.

  • Iron

If you’ve been feeling tired and weak or have been getting ill easily, you’re probably lacking iron. Sweet potatoes give plenty of this immune system protecting, white blood cell count boosting mineral.

How to Prepare Sweet Potatoes

Sweet potato pie may be delicious but it certainly isn’t the only way, or the healthiest, to prepare them. You can easily substitute sweet potato in many potato recipes or bake one in place of a Russet. If you like to experiment in the kitchen, here are some recipe ideas to get you started.

With its delicious flavor and numerous health benefits, having sweet potato once or twice a week is a wonderful idea. Pick up a few the next time you go shopping and try out a promising recipe.

Danielle lost 35 pounds

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Weight Loss Story: Danielle lost 35 pounds. After going through a number of life challenges, she decided that it was time for a serious lifestyle change.  She’s taken action over the last 4 months by changing her eating habits and exercising. She’s just getting started, but she shared with us about her progress so far…

danielle before and after

I am celebrating 35 pounds lost and I’ve decided to share my story with BWLW. The left picture is me on my 25th birthday. I was secretly miserable on a day that should’ve been one of the most memorable days of my life thus far. I had gone through a lot of changes; my first year at a university, a breakup, family issues, and work. The stress of all of this led me to food. For almost a year, I withdrew from the people I loved most and used my vice, eating, to comfort me. About 4 months ago, I decided that enough was enough.

I started to make lifestyle changes, such as cutting carbs, eating smarter carbs and drinking more water. I also started meal prepping and made the crockpot my best friend. (So convenient for busy people!) For exercise, I started off walking on an incline on the treadmill and eventually incorporated HIIT workouts on both the treadmill and stair master. It took a while, but I can now finally run doing intervals.

I changed my attitude completely and realized that I was the only one in the way of me achieving my goals. I started this journey at 245 pounds. 4 months in, I’ve lost 35 lbs, and I weigh 210 pounds. I still have a long way to go, but I congratulate myself every step of the way! Thank you for hearing my story!

My advice for people who would like to lose weight is to make lifestyle changes and only do things they can see themselves doing for life. Also, allow at least 3-4 hours between your last meal and bedtime!

Instagram: @bellaadanielle

How to Make Cauliflower Rice

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how to make cauliflower riceI want to show you how to make one of my favorite side dishes: Cauliflower Rice!  I like to make this dish in a simple and straight forward way. I’ve eaten it heated, as well as unheated as a Vegan or Raw Vegan side dish.  This dish is low carb, paleo and vegetarian/vegan (if you don’t use butter).  Also, it is very low calorie compared to regular white rice. 1 cup of cauliflower has 25 calories, 5.3 grams of carbs and 2.5 grams of fiber, compared to a cup of regular white rice with 204 calories, 44 grams of carbs and .6 grams of fiber.  It can be served with any dish that is supposed to be served over rice, like stir fry and curry, or you can just have it on the side.

Today, I’m going to show you how to break down a cauliflower, chop it up with a food processor and heat it up on a stove top.  Simple and Delicious!  Let’s get started.

How to Make Cauliflower Rice
Recipe Type: Vegan, Paleo, Vegetarian, Low Carb
Cuisine: Side Dish
Prep time:
Cook time:
Total time:
Serves: 5-7 servings
A simple yet tasty recipe for Cauliflower Rice or Califlower Couscous, depending on the size of the “rice”. Serving size 1 to 1 1/2 cup of chopped cauliflower
Ingredients
  • 1 large head of cauliflower (rinsed)
  • 1 tbsp of unsalted butter or virgin olive oil
  • handful of chopped onion
  • Salt and/or pepper to taste
Instructions
  1. Prep Cauliflower by removing the leaves and stem. Cut the head into quarters and rinse. Place on paper towel and pat dry.
  2. Cut the quarters into florets the throw the rest away.
  3. Place the florets into your food processor and “pulse to chop” until the rice reaches your desired size. Remove any large pieces and chop them as well
  4. In a medium sized skillet, add olive oil or butter and the onion and heat at the medium setting for one or two minutes.
  5. Add 1 to 1 1/2 cups of cauliflower rice to the skillet. Cook for 5-9 minutes depending on how tender you want the rice to be. Stir while cooking and taste to find the desired tenderness.
  6. Remove from the skillet on to the plate. Season to your liking with salt and pepper and serve.
  7. Put the rest of the rice in sandwich bags, one portion per bag, and freeze.

raw cauliflowerBreak it down!  Set yourself up on a clean counter top or cutting board. If you see any dark spots on the outside of your cauliflower, remove them first with a sharp knife.  Next, you want to remove the leaves and stem.

cut leaves off

Next, you will cut the whole head of cauliflower into quarters so that you can remove the internal stem.  Rinse the quarters with water, place them on a paper towel and pat dry. I prefer to use just the florets, but you can cut off just the bottom of the stem and use the internal stem if the cauliflower is fresh and tender. Your choice. Note: Raw cauliflower can have a stinky smell when you chop it, just like broccoli. Don’t be alarmed.

quatered cauliflower rice

florets cauliflower rice

Now, it is time to chop up the florets in your food processor. I used the “Pulse to Chop”button. This allowed me to control the size of the “rice” grains. I pressed the button 3 times, checked the size, then pressed the button a few more times until the size was just right. Depending on how small you chop the cauliflower, you may be making cauliflower couscous, but that’s up to you. Tip: if you do not have a food processor, you can use a cheese grater/box grater using the side with the larger holes.

before chopped cauliflower

pulse chopped cauliflower

After the cauliflower was chopped up to rice size, I knew that I only wanted to make 2 cups worth, so I put the rest of the rice in sandwich bags so that I could freeze 1 cup portions (packed down in the cup measure).  I usually freeze these portions for up to 3 weeks.  When I cook these portions, I will take the bag out of the fridge for about 5-6 min and let it sit at room temperature to unthaw a bit before cooking.

bagged cauliflower rice

Now, it’s time to cook! I added 1 tablespoon of olive oil and a handful of chopped onion to my medium sized skillet and turned the heat to medium. You can also use butter or coconut oil if you prefer. If you love buttered rice, I suggest that you use butter. Let the oil/butter and onion cook for about 1 1/2 minutes.  Cook the mixture for 5-9 minutes depending on how tender you want the cauliflower rice.  You’ll need to stir it while it cooks and taste a little to check for tenderness you are looking for.  I cooked this batch for about 6 minutes because I like my rice a bit firm.

cooking rice

Here is the finished product with chicken breast on the side.  Sprinkle with salt and pepper to your taste.  You can also add things like green onion, sautéed mushrooms, herbs, etc…just as you would with rice.

cauliflower rice

Simple Cilantro Turkey Fillets

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simple cilantro turkey filletsThis is the first recipe of many as we commit to bring you more recipes this year.  Personally, I love simple recipes that don’t make you jump through hoops and this one is very straight forward.  It will work for folks who are eating clean, eating Paleo, eating low carb, etc.  You’ll find all the ingredients and directions below.

I decided to whip these up for a dinner option that I could have over a big salad. It’s versatile so I also cut up the fillets and added them to flour tortillas for lunch with lots of fresh veggies and some mango salsa.

cilantro turkey fillets
Fresh ingredients make a difference

Turkey Breast Fillets are great because you get lean protein that’s already broken down into reasonably sized pieces.  There are lots of options for this cut of meat. For example, you can have it with veggies, cut it up and add it to your salad or chop it up for soup.  Three oz of turkey fillet gives you 130 calories, 2 grams of fat (.5 grams of saturated fat), 0 carbs and 26 grams of protein.

cilantro turkey fillet recipe
Juicy and savory turkey goodness.

I love the taste of cilantro, but it also has antioxidant properties and is heart healthy. [source] I think you will find a lot of flavor in this recipe. Enjoy.

Simple Cilantro Turkey Fillets
Recipe Type: Clean, Paleo, Low Carb
Prep time:
Cook time:
Total time:
Serves: 4 servings
Ingredients
  • 1 lb fresh turkey fillets
  • 3 tbsp fresh chopped cilantro
  • 2 tbsp lemon juice
  • 1 tbsp olive oil
  • 1/2 tsp cumin
  • 1/2 tsp coriander
  • 1/2 tsp pepper
  • Salt to taste
Instructions
  1. Preheat oven to 400 degrees.
  2. In a small bowl, add the olive oil, lemon juice cumin, coriander and pepper, then stir. Then add the cilantro to the same bowl and coat with the mixture.
  3. Sprinkle the turkey fillets with salt on each side. Salt to your taste.
  4. Place the turkey fillets in a small or medium sized baking dish.
  5. Spoon the mixture of cilantro, spices, oil and lemon juice on top of the pieces of turkey in the dish. Don’t worry about flipping them over on the other side
  6. Cover and bake at 400 degrees for 25-30 minutes or until a meat thermometer reads 170 degrees. Check at 25 minutes to prevent overcooking.
Serving size: 4oz Calories: 181 Fat: 6.7g Carbohydrates: 1g Protein: 35g

 

Shaunda lost 83 pounds with surgery

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Update June 2016 – Shaunda lost 83 pounds with gastric sleeve weight loss surgery and lots of hard work. She’s kept the weight off for almost a year. We asked her to share the biggest lesson she’s learned since August.

“The biggest lesson I’ve learned is to enjoy every step of your journey. I’ve learned to celebrate every victory, scale or non-scale, because everyday I’m becoming a better person than I was the day before. Don’t waste time comparing yourself to others. Focus on you and loving yourself more everyday.” IG: @4thaloveof_vsg33

shaunda before and after

Aug 2015 – Weight Loss Story of the Day: Shaunda lost 83 pounds with surgery. This petite mom of 3 made the decision to have weight loss surgery after trying many different diet plans.  The negative opinions of others delayed her choice so she wants to encourage others to make the choice that is ultimately best for them. Here is what she shared about her weight loss journey…

shaunda before and after

As a small child, I was very thin and had no weight issues. As soon as I hit puberty all of that changed. I seem to go from kids’s clothing to a size 12 overnight! I never really thought much about it in junior high school as I did not see myself as “fat”. I was praised by others as being “thick and shapely”. When I began high school that is when I began to get self conscious about my weight and began to try dieting.

After I tried a few diets and they all failed, I convinced myself that I looked good, so there was no need to change what I was doing. I finished high school weighing close to 200lbs and soon after gave birth to my first child. Although I did lose all of my baby weight initially, my weight soon went past 200lbs. Fours years later, I gave birth to my second daughter and then four years after I had my son. After the birth of my son in 2011 my weight was at almost 240 pounds! At this time, I began to try every diet on the market to which I would lose a few pounds and then gain it all back plus more.

In 2013, my coworker began the process for bariatric surgery. I had thought about going this route once before but then talked myself out of it due to the negative opinions that others may have had about the procedure. My coworker had her procedure and it was very successful. Her results inspired me so much that I began the process myself. I had the vertical sleeve gastrectomy (VSG/sleeve) procedure done in November 2014. My weight at the time of surgery was 263 pounds. Now, I weight 180 pounds (height 5’2″).

This was the best decision that I could have made for myself. My life quality has changed dramatically and I couldn’t be happier with my appearance now. My eating habits were changed by the bariatric surgery as well. My serving sizes for most foods are equivalent to the serving sizes of a small child instead of an adult. My diet is based on high protein/low carbs. My workouts consist of 1 hour of walking/power walking three times a week and 45 mins of strength training three times a week.

This surgery truly saved my life. I document my progress publicly on my Instagram page, @4thaloveof_vsg33 [updated IG]. By sharing my story with the world I am able to not only keep myself accountable but also inspire others on their weight loss journey’s. My message to all of the ladies out there is to make to decision to do what’s best for you and don’t worry about what anyone else has to say about it. Live YOUR life for YOURSELF!

shaunda weight loss

Jessica lost 89 pounds

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Weight Loss Transformation of the Day: Jessica lost 89 pounds. She sought out medical guidance, found eating plans that worked for her and worked out regularly. She took action to change her lifestyle and has paid off.  Here is what she shared with us about her weight loss journey…

jessica before and after

I have battled with my weight as long as I can remember. I decided that I needed to make a change seeing a photo of myself. I remember thinking that the photo had to be lying. I didn’t feel I was as big as I looked. I also didn’t know how to get started. Which diet should I follow and how can I be successful were my questions. I just wanted my outside to reflect the person I saw myself as.

I heard stories of people loosing a good amount of weight with prescription diet pills, but didn’t think I would be a candidate due to having hypertension. I could do was try since it was my last resort other than weight loss surgery. So, I began my journey in  November 2014 when I visited a weight loss doctor and took a friend along. I followed the diet that the doctor gave me and couldn’t believe how much my appetite decreased. At first, I limited eating potatoes and bread while increasing my water intake. I stopped eating canned vegetables and started eating frozen or fresh veggies. I stared riding my stationary bike for 30 minutes at least 3 times a week. I would allow myself 1 day a week to eat whatever I wanted.

I lost 26 lbs in the first month! I increased my activity level the next month by working out for 1 hour, 5 times a week. I began circuit training, walking on the treadmill, and using the elliptical machine. In the beginning, I could barely stand 5 minutes on the elliptical machine, but I decided not to give up. Instead, I added a few minutes each time I worked out.

I lost 22 lbs the second month, so I was extremely happy. I was down 48 lbs in 2 months. I continued the same routine the third month, but didn’t see the same results, loosing only 6 lbs. I was disappointed, but determined not to give up. I start researching low carb diets and decided to try the Atkins diet for 1 month and see how I did. I lost 18 lbs that month, never starving. I was able to eat good food and never feel deprived. It was the first time in my life I felt in control over my hunger. I didn’t crave sugar or carbs, and I didn’t it really feel like I was on a diet, but more of a lifestyle change. So, I decided to stick with what worked for me.

I’m 5 “9”and my starting weight in November 2014 was 334 lbs. As of June 2015, I weigh 245 lbs. That means I’m not at my goal, but I’m far from where I started. I workout at least 5 times a week doing cardio and strength training. I can’t wait to hit the 100 lb lost mark, I’m going to celebrate by buying myself a new wardrobe. I continue to follow a low carb diet, eating 20 grams of net carbs or less daily.

My advice to others trying to lose weight is not to give up. You’ll have your good days and your bad days, fight through them. Don’t look at the scale as your only way to measure your success. I took lots of pictures, and compared them month to month to keep me motivated. If you don’t like to work out alone, find a motivated partner. Most importantly, I’ll say it again, don’t give up. It takes time but if you stick to it you will succeed.

jessica weight loss

Charmaine lost over 170 pounds

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Charmaine

Update: – Shout out to Charmaine! Check her out on the Dr. Oz show today sharing her story. She’s lost over 220 pounds.

July 2015 – Weight Loss Story of the Day: Charmaine lost over 170 pounds. Her wakeup call was not being able to fit into any clothing in plus-sized stores at over 470 lbs. Walking for miles each day and changing her eating habits have been key to her amazing transformation. Here is what she shared with us about how she did it.

charmaine weight loss

I am not yet at my goal weight, but I have lost well over 170 or more pounds. I plan to reach my goal weight by the end of the year. I am doing it the old fashioned way: LOTS of exercise, mainly walking, smaller portions..basically watching everything I eat. It takes a LOT of determination, but I am worth it. I have lost anywhere from 170 lbs to 185 lbs. I don’t know for sure, because I could not find a scale to calculate my weight, when I was my heaviest. I do know that when I first found a scale that captured my weight, it said 473 pounds. That was AFTER I had been dieting for around three months.

My motivation:
I had outgrown all the clothes in the stores. Even a size 32 would not fit. In the before photo below, I had actually lost around 40 or so pounds. Those jeans were a size 32 and when I brought them, I could not fit them. That was the straw that broke the camels back. I am 5’10” tall and can now squeeze into some size 18 jeans if they have a little stretch to them.  Mostly, I am wearing size 20 jeans now and some XL tops. Size 1X fits ok too, depending on how it is cut. No more 4x and 5x for me. Goal wise, I am aiming for a size 12 or 14.

What made me change my eating habits:
Health was my main reason for changing in my eating habits. I had and still have high blood pressure and diabetes. Both of these conditions have improved dramatically since the weight loss. Secondly, I felt trapped inside my body. I was about to hit 500 pounds. I was afraid I would die and never get to see what I looked like beneath all the blubber. Thirdly, I had outgrown all of the clothes in the plus sized stores. The day when I brought a size 32-34 jeans and they only came halfway up my thighs, I knew it was time to take action! Otherwise, I would have had to sew sheets together to wear!

How did I change my eating habits?
I have always had a sweet tooth and I was addicted to carbs. I began to cut WAY back on carbs and sweets. I found other alternatives such as yogurt covered raisins, graham crackers, sugar free candy, etc. Cakes, pies, ice cream..those were the norm for me on a DAILY basis. Now, I am almost petrified of that junk, but I do allow myself a cheat day every now and then. On those days, I have something sweet or salty and then I jump right back on track.

I stopped frying food and started broiling, stewing and baking my food. I cut salt almost completely out of my diet. A box of salt lasts me 2 years at home. If I eat bread, it’s one slice or two slices of 40 calorie bread. I don’t eat late. I used to eat a double quarter pounder with cheese at midnight along with a large order of fries and a shake and then go to sleep. I stopped eating pork in 1989 and all but stopped eating red meat as well. The ONLY pork I will have maybe once or twice a year, is pepperoni if I have pizza. I love tuna, egg whites, lots of vegetables and fruit occasionally because I am diabetic. Portion control is the main thing. I only eat a little bit of this and that. It is hard, because the “old me” still loves macaroni and cheese, but if I do indulge, believe me, it’s just a bite or two. I am strict about that.

What did you have to stop eating?
I stopped eating white bread also and cut back drastically on carbs. I used to eat French fries EVERY day. Now it’s once every three or four months, and I only have a few. I poach my fish now, instead of frying it. I have all but cut out fast food places and carry outs. I try to cook at home as much as possible. Ice cream has been replaced with yogurt or low fat frozen yogurt. With cakes and pies, if I splurge I buy a single slice, instead of bringing the whole thing home. If I buy chips, they are no-salt or baked and I count out ten or so. I eat vegetables ever day or my life now and love making vegetable and fruit smoothies at home.

My workout routine:
WALKING! I walk at LEAST 2-3 miles per day. At one time, I was walking 4 miles per day. It does the trick. I keep my sneakers on. I also do aerobics sometimes. A show that came on years ago called the 20 Minute Workout, is my favorite. The transmission on m car died 2 years ago and that was the best thing that ever happened to me.

My weight:
Right now, I am right at the 300 pound mark and headed for 220 pounds. For my height, that will look like 140 pounds. At my heaviest, I was between 473 lbs and 500 lbs. My transformation has been gradual, with the most weight loss happening in the past two years.

My advice for others:
NO piece of cake or slab of ribs is worth dying over. No entire pack of oreos is worth losing your eyesight or limbs to diabetes or being ridiculed when you go in public. I could not use turnstyles in stores or fit on amusement park rides. I had to take taxis everywhere before I brought my first car, because I took up almost two seats on the metro. You simply have to make your mind up. You don’t NEED surgery or weight loss clubs, but they do help. Once you make you make your mind up, you can do ANYTHING. If I can do it, you can do it

Facebook: Charmaine.Dieng
Podcast: Keeping it real with Charmaine

charmaine before and after

Tatyanah lost 94 pounds

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Weight Loss Transformation of the Day: Tatyanah lost 94 pounds.  This proud mom got a wakeup call with the passing of two loved ones. Over the years she’s battled obesity, faced depression and abuse, had weight loss surgery and gained some of the weight back. She has now gotten the victory with low carb eating and lots of exercise.  Here is what she shared with us about her weight loss journey…

tatyanah before and after

I’ve had a history of yo-yo dieting and obesity has affected in my entire family and my life since I was young. Before I had my 4 year old daughter, I lost 70 lbs by working out twice a day doing strictly cardio. I would have oatmeal for breakfast, an orange for a mid morning snack and spinach and tuna EVERYDAY for lunch. Then I’d have another orange for another snack and my dinner would be tuna with mixed veggies with another serving of fruit before bed. That was it!

I had my daughter and all the weight piled back on. I also was in an abusive marriage for 8 years which caused a lot of weight gain as well. He was an enabler and I was poisoning my head and body! I weighed 324 pounds and I had to do something. I then got gastric sleeve surgery in November of 2012 and lost 100 pounds in 10 months.

At year later, my father passed away the day after his 60th birthday November of 2013 and my heart was broken. He was my BEST friend in the world. I instantly gained 10 lbs. I left Connecticut and started a new life in South Florida with my beautiful daughter and awesome boyfriend. I got solo comfortable that I gained more and more weight. Before, I knew it was between 258-265 pounds. I was just devastated. I stopped working out and ate whatever I wanted, whenever I wanted because I just didn’t care about anything!

In May of 2014, I finalized my divorce with my now ex husband shortly after my older sister passed away in August of 2014. After the depression I’d experienced, I decided that I HAD to take my life back. My dad and sister both passed from heart attacks at such young ages and I decided this would NOT happen to me. I couldn’t think of leave my daughter in that easy because she is only 4 and needs me.

In October of 2014, we created a weight loss competition at work. The prize was $50.00 and the payout date was the day after my birthday. I was determined win and get my life, my self, back. I cut out all carbs and starches. I ate veggies and protein only with gallon of water each day. I love cardio and I love lifting, so I exercise for hour a day. I’d love to do more and I get a lot more sleep than ever before. I indulge in chocolate HERE and there, in very small portions, because I LOVE it.

I’m not going to lie. It has been hard but I’m so grateful and thankful that God has given me the strength to keep going. My goal weight is 165 pounds. My lowest adult was 224 pounds. Last time I checked I was 233.8 lbs (height 5’6″)! I struggle with motivation at times and truthfully feel I should have reached goal by now, but I will stay determined and make it. I am truly finally happy.

BWLW, Thank you for being there and celebrating women of ALL weight loss success even if they haven’t lost that much. Even if they still have weight to go, you guys celebrate all success and that’s why I appreciate your pages so much.

Instagram: @tatyliciouss

tatyanah weight loss