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Sophia lost 100 pounds

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Transformation of the Day: Sophia lost 100 pounds. This proud mom has worked hard to keep the weight off by working out consistently and maintaining healthy eating habits. We asked her to update us on her journey and what she’s learned along the way.

Sophia before and after losing 100 pounds

Social Media:
Instagram: @FatMomNowFit
We have been following Sophia’s story since 2021. Check out what she shared here and here.

Update:

What is your current weight?
My current weight is 178 pounds.

How have you maintained your weight loss/continued to lose weight? 
I’ve maintained being under 200 lbs for two years while lifting weights. Then I focused on maintenance to give my body a break before jumping back in January of this year to lose the last 30 pounds and finally be at my normal weight.
 
I’ve maintained this weight loss through patience, self reflection, walking on days I didn’t want to workout, and making permanent swaps in my meals.
 
Sophia before and after losing weight this year

Looking back on the lessons you’ve learned on your journey, which one stands out the most?
The lesson that stands out the most is “slow and steady wins the race”

Would you like to offer any new or different advice to women who want to lose weight?
My advice would be to start with one small change, then add to it. Do not rush and do an entire lifestyle change on day 1. You will burn out.
 
Another piece of advice: experiment with foods and find what works for you. Don’t force yourself to eat what you don’t like and expect to make it a lifelong change. Try and find healthy foods you like and stick with those.
 
Sophia lost 100 pounds

Nissa lost 69 pounds

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Transformation of the Day: Nissa lost 69 pounds by embracing sustainable lifestyle changes and being consistent. She shared with us the nutrition and fitness routine works for her and has allowed her to keep the pounds off for years.

Nissa before and after weight loss

Instagram: @bodybynissa
Her coaching website: www.bodybynissafitnesscoaching.com 

What was your motivation?
The one thing that has motivated me to maintain my weight loss all these years is the progress and new knowledge that comes with it. I have learned so much about fitness, nutrition, and what different body types will need and adapt to. Another thing that keeps me motivated is helping others do the same thing. Deciding to become a coach has been such a blessing. Helping someone feel good in their skin is a feeling like no other. With that being said, I HAVE to lead by example and practice what I preach.

How did you change your eating habits?
Over the years, I have learned that nutrition is the absolute key to achieving and maintaining your physique goals. Without the proper balance of carbs, fats, protein, and fiber, you will spin your wheels and find yourself “starting over” every Monday. 

In the past, I would do well during the weekdays and ruin all of my progress on the weekends. It was a battle that I never won. Once I approached my nutrition in a realistic and sustainable manner, my entire life and physique changed.

What is your workout routine?
My strength training routine usually consists of the following:

  • Monday: Lower body/glutes
  • Tuesday: Back and biceps.
  • Wednesday: Core, mobility, foam roll, stretching.
  • Thursday: Lower body/glutes
  • Friday: Shoulders, triceps, traps
  • Saturday: Core, mobility, foam roll, stretch
  • Sunday: Rest/active recovery with a light walk.

Regarding cardio, I do 25 min treadmill incline walk four times per week.

Nissa's before and after weight loss photos

What was your starting weight? What is your current weight?
My starting weight was 209 pounds. My current weight is 140 pounds.

What is your height?
My height is 5’3″.

When did you start your journey?
I started my journey in 2014. I noticed the most change when I gained new nutrition knowledge and executed a new plan of action in 2015. I would say it took a solid nine months to see a drastic change. But initial change can literally start in one week if you are dedicated enough and hit your macros properly.

Is weight loss surgery part of your journey?
No, I did not have weight loss surgery.

What is the biggest lesson you’ve learned so far?
The biggest lesson I’ve learned is that nutrition is EVERYTHING. There is no magical way to lose fat and keep it off. It comes down to dedication and consistency. I was CONSISTENTLY blowing my diet and eating more than my body needed. While I wanted to blame my metabolism, genetics and make it everyone else’s fault, it was MY responsibility to hold myself accountable and make a change. I had it take FULL responsibility for my health and the position I had gotten myself into.

What advice would you like to share with women who want to lose weight? My biggest piece of advice would be to take responsibility and lock in on your health goals. Take it one day, one workout, one meal at a time. The moment you truly get sick and tired of being uncomfortable in your own skin is the moment you will stop playing. 

It does take time, it does take patience, and it can be VERY frustrating. I am NOT always motivated, nor do I always make healthy decisions. I love me some cookies, too, lol! But 90% of the time, I eat according to my goals. The gym is just a cherry on top. Make your time NOW! You can see the change in a matter of 7 days. You just have to want it bad enough.

Marsha lost 28 pounds

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Transformation of the Day: Marsha lost 28 pounds with exercise and healthier eating habits. She credits her weight loss coach, who gave her an effective plan and helped her stay encouraged. Part of her workout routine is teaching African, Ballet, Jazz, and Modern Dance. 

Marsha before and after weight loss

My name is Marsha, and I am so thankful for Terry Starks (IG: @thedietdoctor), who has helped me make a lifestyle change for the better! I have lost 28 pounds and decreased my hemoglobin a1c from 10 to 7, with average blood sugars in the normal diabetic range of 120 -140. 

What was your motivation? What inspired you to keep going, even when you wanted to give up?
Terry has significantly impacted my life with positive words of encouragement, emails, phone calls, and proof from his other clients (showing that his program works). I am so inspired each day to keep going, and I love my new look in the mirror! 

How did you change your eating habits? (What foods did you stop or start eating?
I changed my bad eating habits by watching calorie consumption and being aware of how much time it takes to burn unnecessary calories at the gym. My biggest mistake was eating too much junk food and fast food all the time. I had to stop eating unhealthy foods and eat with health in mind instead to continue seeing weight loss.

Terry has been helpful in teaching me to eat healthy, look at my portions, and exercise. I have been so motivated by Terry Starks because he showed me how to lose weight without taking any pills or drugs.

What is your workout routine? 
My workout routine consists of doing daily cardio: walks, swimming, and teaching dance classes. I enjoy teaching my students African, Ballet, Jazz, and Modern Dance because it is the most energetic and biggest calorie-burning class. 

How often did you work out?
I work out daily with at least 40 minutes of aerobic movement at least twice daily. I walk on the treadmill morning and night. Then I mix up the rest of my cardio by teaching 2-3 dance classes that range from 30 minutes or swimming with my kids.

What was your starting weight? What is your current weight?
My starting weight was 214 pounds, and I currently weigh 186 pounds.

What is your height?
My height is 5 feet, 5 inches.

When did you start your journey? How long did your transformation take?
I started my journey on April 1, 2023, and my transformation happened in five weeks. In five weeks, I could see the difference that Terry Starks was making with my body.

Is weight loss surgery part of your journey?
I have not had any weight loss surgery and never plan to have any procedure.

What is the biggest lesson you’ve learned so far?
The biggest lesson that I have learned is that you have to LOVE yourself in the mirror! Secondly, you should fuel your body with correct food portions every 3-4 hours and select the right type of food from various food groups. Also, we should never skip meals or overeat food to make up for missing meals.

What advice do you have for women who want to lose weight?
I encourage women who want to lose weight to contact Terry to have their desired body and achieve weight loss. He is definitely the right fitness coach to keep you motivated and help you love your body. Terry will help you on your journey step by step so that you are not alone and never defeated in reaching your weight loss goals!

I am so pleased with my results since April 1, 2023, and can’t wait to wear a two-piece on the beach this summer. Thanks Terry Starks, for all you do to help change the minds and bodies of women. It is a blessing to achieve weight loss without no pills or drugs, just natural success.

Kaira lost 96 pounds

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Transformation of the Day: Kaira lost 96 pounds by eating right and exercising. She shared her story with us last year, and she’s kept the weight off. Key to her success is focusing on realistic goals and giving herself the patience and kindness she needs. 

Kaira before and after weight loss

Social Media:
Instagram: @madgeniusfit

What is your current weight?
My current weight is 162 pounds. 

How have you maintained your success? I’ve maintained my weight loss by running at least four times a week (marathon training) and doing strength training, boxing, and yoga weekly. I work out at least six days a week. 

My diet has been pretty consistent. I try to eat at least one meal with vegetables. I also drink plenty of water, replacing candy with trail mix and limiting my alcohol consumption.

As you reflect on your journey, what lesson stands out the most?
By far, the biggest lesson that I am continually learning is to be patient with yourself and to truly be kind to yourself. It is so easy to let the scale or mirror dictate how you value yourself, but there is so much more to life than looking good on the outside, especially if you feel like crap on the inside. Mental health and physical fitness are critical factors in my lifestyle. I always make sure to praise myself at every stage of this process, regardless of how big or small it may be. 

Kaira before and after weight loss

What advice would you like to share with women who want to get results?
My advice is always the same: make changes to your life that are important but also realistic. If possible, join a fitness group/run club/etc., because it will help you with accountability. Also, you will have people who equally share your goals, and it is always a great source of motivation to know you’re not alone. 

Everyone online only shows their best versions of themselves, so do not get discouraged if you don’t look like whatever fitness influencers you follow. Always run your own race, and you will cross that finish line in perfect time!

Additionally, it’s a tale as old as time, but don’t be ruled by the numbers on the scale. I base a lot of my workouts on effort. How did that make me feel during? How do I feel afterward? Set small goals for each workout so that you always feel accomplished no matter how long or short your workout is. 

Recording your workouts doesn’t mean you’re vain. It is a great way to properly check your form when performing exercises and a way to mark your progress, so use that camera! A cute gym outfit and a great playlist are great incentives to get out of the house and get fit!

Read more about Kaira’s transformation journey.

Solange lost 55 pounds

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Transformation of the Day: Solange lost 55 pounds by committing to a active and healthy lifestyle. For years, she wanted to be healthy and fit, but she didn’t have the knowledge or tools to reach her goals. In 2018, after getting separated and making a career change, she started her journey. She shared with us what she did to get results.

Solange before and after weight loss

Social Media:
Instagram: @solange.wellnesscoach

What was your motivation?
I’ve always been the big one in my family. Growing up, I was picked on constantly because of my weight, whether it was in school, at home or when I went to restaurants or bakeries. 

I’ve always wanted to become a fit, happy, and good-looking woman. I pictured that in my mind all the time, but for 15+ years, I didn’t have any nutrition knowledge. I weighed 231 pounds (height: 5’6″)and tried my best to achieve my goal, but I struggled to maintain the small amount of results I achieved.

In 2018, after a career change and a separation, I decided to take my goals to the next level and commit to transforming my mind and body. 

I started a nutrition plan, and weight trained consistently 3-4 times a week. I opened my mind to new ideas, like meditation, and learned to manage my emotions to avoid returning to my old ways. Having the physical and mental sides align created a real change in my habits and my now better choices. 

How did you change your eating habits?
I cut out junk food and sweets and stopped having only 1 or 2 meals daily (they were primarily carb-based). I also increased my protein intake and learned how to create healthy balanced plates with healthy carbs (like sweet potato or bulgur). I eat enough protein (eggs, tofu, and hummus are my favorite), greens, healthy fats (avocados and nuts), and veggies to reach a high amount of fiber each day. 

I stopped consuming white sugar years ago, and I’ve never been a consumer of fizzy or sugary drinks. My water intake was low when I started my journey. Now I drink around 3 liters of water daily, which I like to add lime juice to. Drinking water has speeded my transformation tremendously.”

What is your current weight?
In four years, I’ve lost 55 pounds and built abs, which is something I’ve always dreamed of having. I currently weigh 176 pounds and feel the healthiest I’ve ever been. However, I’m just getting started. 

What are the biggest lessons you’ve learned?
I realized that working on my body is truly training my mind. I learned that the most important transformation is not the physical one. It’s the one that we cannot see in pictures. 

It’s the awareness, the increased confidence, and self-love. It’s being a happier person, respecting my body more, and seeing others benefit from the positive change I initiated for myself. 

What advice would you like to share with women who want to lose weight?
Looking back, if I had some advice for someone who wants to start losing weight, it would be to write down all your goals, no matter how small., and picture them realized. Then, anticipate the emotion you’ll feel when your goals are achieved. Also, make it a fun journey, not a punishment. 

Finally, realize that if you want it, you deserve it. Know that you can do it and aim high because there’s no mountain too high to climb!

LaShayla lost 98 pounds

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Transformation of the Day: LaShayla lost 98 pounds. She was tired of being overweight and tired of not putting herself first. She shared with us about her two year journey and how she used healthy eating habits, intermittent fasting and lots of exercise to release the weight. She is proof that hard work pays off.

lashayla before and after

What was your motivation? What inspired you when you wanted to give up?
I sick and tired of being overweight. I looked in the mirror and I no longer knew who I was. I was so accustomed to giving to everyone else that I neglected myself.

When I wanted to give up, I remembered my life at 308 pounds. I remembered how sluggish I was and how unhappy I felt about my body image. I thought about how hard it was to find clothes to fit me. I truly hated shopping in stores because I never could find anything that looked good on me. I utilize my progress pictures daily to keep me motivated and humble. They are a reminder of the hard work I’ve put in on this journey

How did you change your eating habits?
I started counting calories and eating small portions. This was helpful, but what really assisted me was Intermittent Fasting. I fast between 18-24 hours a day for detox, meditation and weight loss purposes. I have been doing intermittent fasting for 11 months. When I’m done with my fasting period, I still eat healthy food, such as a lean meat and green veggies.

I stopped drinking my guilty pleasure: Mountain Dews and had lemon water instead. I also gave up my daily fix of french fries or some type of potato (I love potatoes). I drink a gallon of water daily to ensure  that I’m cleansing my body of toxins. I often eat salmon, tuna or ground turkey along with some type of green veggies. I’m a picky eater, so I eat the same foods, day in and day out.

What did your workout routine look like?
My workout routine consists of me working out 4-6 days a week. I started by walking 2-3 miles a day and riding the bike for 2 miles. As the weight slowly started to drop, I incorporated incline walking for 30 minutes as well some other type of cardio, such as the bike or elliptical trainer. After 3 months, I lost over 20 pounds and joined a bootcamp for 3 months. This is where my passion for fitness resurfaced.

My trainer, Crystal, always provided vigorous and challenging workouts that pushed our bodies to the limit. I dropped an insurmountable amount of inches during this period. After boot camp, I joined a cycling class and incorporated strength training into my routine for about 5 months. I like to change up my workouts continually because it’s helps to put the body in shock and surpass plateaus. After months of cycling, I challenged myself to start running. I always enjoyed the after feeling of running but was never able to run long distance at a nice speedy pace. In June 2017, I remember walking a lap and then testing my body to see if I could run the next lap and the next lap. Eventually, I completed the entire mile. I was so surprised that I could run that I continued running each day afterwards just to keep up my momentum and help increase my speed. Now, I’m running 3-6 miles nonstop at a pace of 10:00-10:15mph. I work out 4-6 days a week. Running is such a natural fat burner. It was the push my body needed to continue to transform.

What was your starting weight? What is your current weight?
My starting weight was 308 pounds and my current weight is 210 pounds. I’m 5’9″. All Natural Weight Loss – No weight loss surgery.

When did you start your journey?
I started my journey on February 7, 2015, so it’s been 2 years and counting.

What is the biggest lesson you’ve learned?
The biggest lesson I’ve learned is to Believe in Yourself, Trust the Process, Put in the Work, and Be Consistent with your actions. Weight loss starts mentally. Once you change your mindset, losing the weight is easier. The transformation starts inward and then it spreads outward.

What advice do you have for other people who want to lose weight?
Never compare your day one to someone else’s day 365. You will not have the same results as someone else. Never mind any critics, because they’ll be asking how you did it when they see the results. People tend to think that the only way you can lose weight is via surgery. I want to be the testament that you Do Not have to surgery to get the job done.

If you are consistently eating healthy and working out, in due time you’ll see results. (it won’t be overnight and it may take months) Once you see results, that will be the fuel to your motivation. Make up in your mind that this is a lifestyle and just have fun with it! Fall in love with fitness and it won’t seem like such a hassle! When you lose your motivation, dig deep and let your determination kick in because it will take you far on this journey! Whatsoever you set your MIND to, you shall attain!

Instagram: @shay_getting_fit

lashayla before and after

Kieva lost 100 pounds

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Transformation of the Day: Kieva lost 100 pounds and has kept the weight off for 3 years. While she was away on vacation one summer, a friend lost a significant amount of weight and that served as motivation. She joined a local training program with an emphasis on results and committed to a new, healthy lifestyle. Check out her journey.

kieva before and after

Starting weight: 290 pounds
Current weight: 190 pounds
Lowest weight: 178 pounds
Most comfortable weight: 180 pounds
Height: 5’8″
Age: 30

I was a very confident, heavy girl all my life, so when I started working out it was just to try something new with another heavy friend. While I was traveling for the entire summer, that same friend was in the gym daily. When I returned, she wasn’t so heavy anymore. Well, I didnt want to be “the big friend” by myself, so I decided to get serious.

When I started doing personal training with Houston Fitness Guru in December 2014, I was challenged to lose 15 pounds in 1 month or be dropped from training. I couldn’t believe my ears! I thought, “I can’t lose 5 pounds. How the heck will I lose 15?!” During that 1st month, I lost 17 pounds. Let’s just say I was IN SHOCK. I thought, “Hey, if I can do this in 1 month, what else can I do?”

In 3 months, I lost 50 pounds. In 11 months, I lost 100lbs! Ive been blessed to maintain my 100 pound weight loss for 3 years now!

Duing the 1st year, I cut out alcohol cold turkey. Then, I cut out fried foods. I eat 4 to 5 meals a day and I drink 1 gallon of water each day. I eat healthy every day except my one cheat meal each week. That is the day when I have WHATEVER I craved the most during the week in one meal before 5pm. (This is 1 meal, not a full cheat day! Lol.)

I do fasted cardio at least 5 days a week and weight train 6 days a week. Fitness is now a hobby of mine! Because so many women have be motivated by my journey, I decided that I wanted to know what I was talking about when they asked me questions, so I’ve become a personal trainer.

I am blessed to be part of the personal training team at the very gym where I started my journey. Now, I help a number of women start their very own journey through a 90 day challenge! This journey has been a blessing to me and I want to bless others wholeheartedly!

The biggest lesson I’ve learned during my journey: YOUR journey is your journey and can’t be compared to anyone else’s. Not only is each body different, but everyone is different overall.

The best advice I could give to someone who wants to lose weight is to start when you are ready to be your own biggest project. Stay consistent when it comes to believing in yourself, working out and healthy eating, especially. Dont give up when things get hard, because they will. Believe in yourself and dont cheat the process. You are worth it!

Instagram: @nolikeseriously

kieva before and after

Sharonda lost 81 pounds

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Transformation of the Day: Sharonda lost 81 pounds. When this Zeta Phi Beta soror reached 347 pounds at 5 feet tall, she knew that it was time for a lifestyle change. Check out how she released the weight naturally with diet and exercise.

sharonda before and after

I am a 34 year old member of Sweet Zeta Phi Beta Sorority, Incorporated. I’m also an elementary school counselor who aspires to be a mother one day. I knew that if I wanted to be able to keep up with my students, I needed a lifestyle change. I had gained so much weight and I knew it was time to take action.

I started my journey about one year ago. I had packed on the pounds from having poor habits in general and from a lack of physical activity. I tipped the scale at 347 pounds and ended up on high blood pressure medication. (Height: 5 feet tall) So, I decided to take me life back with diet and exercise.

I work out five days a week and monitor my daily caloric intake. I’ve restricted my carbohydrate intake. I only drink water and Crystal Lite. My favorite snacks are sunflower seeds, strawberries and pepperoni. My work out routine consist of Zumba 4 times a week and aqua aerobics once a week.

To date, I’ve lost 81 pounds. I give all praises to the most high. These results were achieved naturally, no supplements and no surgery. I’ve got more pounds to go. If I can do this, anyone can.

Biggest Lesson: What I’ve learned is that it’s ok to choose your health over food. My roots are southern and food is a big part of my family and our gatherings. I have changed my eating habits completely.

Advice: The advice I’d give to anyone who wants to lose weight is, commit to yourself and trust your process. The weight wasn’t gained overnight and it won’t be lost overnight.

Instagram: @shareezy29

Helen lost 83 pounds

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Featured Weight Loss Success Story: Helen lost 83 pounds.  This proud mom of 4 took a natural approach to weight loss and embraced plant-based eating to lose the pounds.  Read more about her journey below:

Helen before and after

“I’m a 40 year old single mother of 4 beautiful, spoiled (sometimes get on my nerves) children. Their ages are 2, 7, 9 and 13 years of age. Over the years, I have lost weight and gained weight 4 times! This time it is different because I did it the healthy, natural way. No pills, no powders, no replacing meals, no soup diets, no injections etc. Nope! I got up off my butt and started to workout. I was Sweating EVERYDAY. I also changed my lifestyle and became vegetarian. I started eating plant-based foods and incorporated superfoods in my daily diet. I started reading and educating myself on foods and healthy habits. I healed myself from dissapointments and stress. I removed all the negative people in my life and started living for me! I track my daily prpgress on Instagram to hold myself accountable. I’m healthy and happy now! I’ve lost a total of 83 lbs in 2 years! There’s no stopping. I’m a work in progress. Be Blessed!”

Check her out on Instagram: @h2naturalbeauty

Helen weight loss story

 

Joyce lost 52 pounds

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Let’s show some Black Women Losing Weight love to Joyce.  This proud mom lost 52 pounds by eating right and working out regularly.  Currently, she is prepping to run a 5k obstacle course.  Here is what she shared with us:

I’ve lost 52 lbs by changing my eating habits and working out 3-4 times a week; 5 if I have a chance. I started out concentrating on tackling my eating because I knew that would be the hardest for me. I’m a true GRITS (Girl raised in the south)!  I lost 15 pounds alone just doing that. I moved on to Zumba for a few months which really built up my endurance.  Then I moved on to boot camp, which I now do now at least twice a week.

I was motivated by my toddler to change my life. He has WAY too much energy. I had him later in life (at 33) and wanted to be able to make the most of it.  That meant being able to run and play with him without gasping for every breath.  In May 2012, I was at my highest weight, 302 pounds. My doctor told my I was “toxic”. Today, I am at 250 pounds. I would like to get to under 200 pounds. It’s definitely been a battle. I have my good days and my bad days, but so does everyone and it’s okay!! I just remember tomorrow is a new day! I am currently now trying to get prepared for the Rugged Maniac 5k obstacle course; something I NEVER thought I could or would ever do. GOD is good!

Joyce weight loss