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Shyliece lost 88 pounds

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Update Sept 2015: Check out Shyliece‘s progress. In the past, you’ve posted the middle of my journey. I decided to lose weight after almost having a stroke at a early age. I’ve had chronic asthma since 11 months old and chronic hypertension since age 13, which required me to take many pills daily. I’ve faced so many other health problems as well. I turned my life around and I’ve lost additional weight. I also became a personal trainer to help other women worldwide lose weight naturally and learn to keep the weigh off long term.

After getting in shape, I still suffered from health problems. My neurologist, cardiologist, and nephrologist said these problems were permanent. Even after losing 90 lbs, I was still very unhealthy even though I have a fit body. Most people couldn’t believe my health issues, especially being under the age of 30. I never gave up and kept pushing forward. I went to specialist but they kept saying my medical problems were permanent. In the end, I honestly didn’t do anything different. I just kept faith, prayed, stayed strong and kept exercising. Eventually, I was able to get off those long term medications and now I’m 100% healthy after all these years. I’m still surprised, but very, very grateful. I’m healthy with no medical problems now.

Not only am I stronger mentally and physically, I’m also blessed. I want to let other women know that they can do it because I did. I’m a witness and I know that God is good! I just want to tell other women that just because someone told you it can’t be done or because things get hard, you should Never give up. Believe in yourself and know that anything is possible! Check out my Instagram: @she_squats_fitness for motivation and fat burning fitness tips.

Shyliece before and after

Update Jan 2015: Hi, you shared my story a while back in the middle of my weight loss journey.  I’m currently 88 lbs down and I’ve turned my weight loss journey into a career. I’m now a personal fitness trainer. I also met the love of my life because of fitness. Fitness has changed my life so much and now I want to help other women, especially moms. I suffered from so many health problems and I didn’t let them make or break me, so I like to motivate other woman because I can relate to what they are going through. Instagram: @she_squats_fitness

shyliece before and after

Original Post

Weight Loss Story of the Day: Shyliece lost 65 pounds. This proud mom faced a number of very serious health issues and situational stressors that turned her world upside down.  She was able to take control of her life and change her lifestyle.  Here is what she shared about her weight loss journey:

Shyliece before and after

“I was fit before Jan 16-2006. I was walking on ice one day and I fell. I broke 6 bones and fractured one other bone,  almost causing me too have my leg amputated. Luckily, I was able too get it rebuilt with pins, plates, screws, wires and rods. I didn’t walk for 10 months and I gained a lot of weight from the stress of losing my job and my apartment. I moved back home with my mom. I was stressed out and I used food to make myself feel better. My health also went down hill.  I was dealing with asthma, chronic high blood pressure and anxiety, so I was always in and out of the hospital. I gained so much weight that my leg would swell up very badly, to the point where every right sneaker or shoe I owned would bust open. My arms and leg on my right side was constantly numb from the weight gain and not eating right, so one day I passed out and was hospitalized. I knew that my daughter needed me too be here, so in 2012 I decided it was time for a change!!

I started out with small changes. I began by walking and changing some of my eating habits. By the end of 2013 I decided too go hard. I started eating clean, eating 100% whole grains, no fried foods, more vegetables, more fruit and  organic products.  I don’t eat red meat, just fish, shrimp and chicken. Besides protein shakes and green tea, I drink 8 bottles of water a day.  No soda..no juice. I started doing interval training at least 3-4 times a week on a treadmill. I also started lifting weights.  I’ve lost over 65 pounds and 45 of those pounds were lost during the past 4 months. I turned the extra room in my house into a gym room and I workout 5-6 days a week. I’m confident and happy that I’ve chosen to start living healthy. I’m not where I want too be, but I’m getting there.  I have 20/30 pounds too go and I feel great!”
Instagram: @she_squats_fitness

Shyliece weight loss story

Food Rehab Restart – Self Medicating with Food

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What is Self Medicating?

“The theory of self medication to explain addictive behavior is based on the idea that people use substances, such as alcohol and drugs, or the effects of other addictive behaviors, such as eating or gambling, to compensate for underlying problems that have not been adequately treated. The self medication theory usually refers to substance-based addictions, but it can also be applied to non-substance addictions.” Source

It is common to seek out “comfort food” in times of stress and distress; but for many people it can take on the proportions of self medicating with food. The foods often sought have high levels of sugars and fats which the body metabolizes and uses to relieve the symptoms of stress. While this doesn’t sound like it could be harmful beyond the risk of increased weight gain or food-related illnesses (IBS, diabetes, high blood pressure), new studies are showing that a long term pattern of self medicating with food can have serious health implications.

signs self medicatingHow do you know that you are self medicating?

There is a definite line between indulging in some comfort food and self medicating with food. When you are driven to eat when faced with certain stresses or emotions, or if you show any of the signs below – it may be time to find out a way to get on a plan of mindful eating and stress reduction.  That will be a different path for different people.  For some they will need the help of a doctor, a nutritionist, a therapist, a personal trainer, or just a good friend.  For example, if you are binging or overeating to the point of vomiting I encourage you to seek our professional help and groups like Overeaters Anonymous.

What harm can come from self medicating with food?

New studies have discovered a link between a history of self medicating stress and distress with food and a reduction in the body’s ability to produce cortisol. Cortisol is the hormone that is used to reduce the impact of stress on the body. With a decreased ability to produce cortisol many different chronic conditions can take hold including hypertension and heart problems. The choice of sugars and fats as a means of medication can also significantly increase your risk for obesity and related health issues including Type 2 diabetes.

5 Signs that you need to look out for:

Here are the 5 signs that may indicate that you may be in a pattern of self medicating with food. It is important to note that while almost all foods associated with self medicating habits are high in sugars, simple carbs and fats, not all of them will be classified as “junk food.” It is possible to be following a “healthy” diet and still be self medicating.

  1. Binges – binges are defined as periods where you are eating when not hungry and eating in excess of 2,000 calories in one sitting.
  2. Hiding food – if you are hiding food, or hoarding food, this is a sign that the eating pattern you are in is not healthy.
  3. Compulsion to eat when emotional (stress, anger, etc.) – While seeking out a dish of ice cream when feeling blue is common, the drive to eat as a reaction to any kind of stress is unhealthy. If your immediate choice when stressed is to eat, then you are self medicating.
  4. Can’t lose weight – if you are having problems losing weight, even though you are exercising, chances are your eating pattern is not conducive to good nutrition and correct calorie intake for your goals. This can be an indicator that you are engaged in self medicating behaviors.
  5. Anxiety about not eating certain foods – If you find that you get anxious about running out of certain food items, or have to have certain items on hand to feel comfortable, this is a sign that you are reliant on them for self medication purposes. If the idea of doing without a certain item, or eliminating an item from your diet is cause for anxiety, feeling of loss or depression– this is also an indicator that you may be using this food to self medicate.

What should you do?

There is growing evidence that actively choosing to follow mindful eating practices and participating in stress reduction programs can help to break the pattern of self medicating with food. Going on a diet may not be as much of a solution as going to group counseling or learning to eat when hungry vs. out of compulsion.  Of particular importance is developing a lifestyle with healthy daily eating habits in which your intake of sugars and fats is controlled. It is also advised that participating in behavioral modification counseling, or joining a peer support group can help to create better habits for handling stress. It is also essential that you consult with your doctor and have a full physical exam to identify and address any health concerns that may be associated with the long term habit of self medicating with food.  You can do some serious damage to your body with self-medicating.

References

Tomiyamaa,A. Janet. Dallmanb, Mary F, Epelc. Elissa S. Comfort food is comforting to those most stressed: Evidence of the chronic stress response network in high stress women. Psychoneuroendocrinology. Volume 36, Issue 10, November 2011, Pages 1513–1519

Norris, Jeffrey. Stress Reduction and Mindful Eating Curb Weight Gain Among Overweight Women. University of California; San Francisco. December 7, 2011. https://www.ucsf.edu/news/2011/12/11091/stress-reduction-and-mindful-eating-curb-weight-gain-among-overweight-women. Accessed 05-01-14

 

How to Break Through a Weight Loss Plateau

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weight loss plateauIt happens to everyone. You are going strong with your diet and exercise program and seeing results for the first few months, and then all the progress stops. Welcome to the classic weight loss plateau. It is normal to lose more weight in the first few months per week as you change your lifestyle habits and then to settle into a steady pound a week loss (or for some even less).  Here is some info on how to break through that weight loss plateau.

Accept your body shape/family genetics

Make sure your expectations match your reality. If you come from a long line of short people, you can’t make yourself taller. If your family genetics shows you that you are going to be larger than a size zero, accept that. Don’t get caught in the prison of false expectations. Remind yourself that beauty is based in health, not in a Photoshopped image that is touted as what you should look like. That is only done to sell you a product. Real beauty is found in those who are confident, healthy, strong and engaged in life around them. The rest is all just trends and fads.

The block could be mental

You could have a mental block about your weight loss too. One of the problems that everyone faces is that we aren’t able to see our own bodies. Our brains take all sorts of shortcuts to fill in what we should be seeing with what we expect to see, based on experience, in order to make fast judgments. You have to be careful that what you may be calling a weight loss plateau is really that and not a change in weight distribution between muscle and fat that you can’t recognize in the mirror.  Things like bloating, medicine and the natural ups and downs of body weight that happen on a daily basis can affect how you see yourself. A good way to get around this is to base your judgment of your shape on measurements, not weight. A tape measure doesn’t lie and can provide evidence that you are still slimming down when the mirror and scale are telling you it’s stopped.

Make sure you are eating enough, especially if you exercise

This may sound like the opposite of what you would expect to cause problems, but if you aren’t eating enough and you are exercising more, you won’t lose weight. If you force your body into a starvation mode where a great deal more energy is being expended than fuel is being taken in, it will start to cling to whatever fat stores it has and be miserly about burning them. This is fundamental info about how your metabolism works. Also, you can run into a problem trying to break through that weight loss plateau if you aren’t eating enough and your body has adjusted to the stress level of your exercise routine.

Monitor your overall calorie intake closer

Break out your food journal or mobile food tracking app and take a closer look at what you are eating and how much you are eating. Chances are there is something in your diet that is holding you back. Often, what was ok when you started losing weight to eat becomes the reason you stop losing weight as your body mass adjusts. Look for foods that are heavier in starches, low in fiber or high in sugar – they are the usual culprits.  High consumption of fats can also be an issue.

Change up your workouts

The traditional workout programs are good but they have one consistent flaw, they create a consistent pattern of stress on the body that the body adapts to. Your body is built for stress, under the physical stress of exercise you will lose weight – until the body adapts and you stop losing. This is done to protect you from starvation. To break through that weight loss plateau you need to change up your workouts beyond two days for legs, two days for upper body and a day of cardio. What happens to most people is they change the workout but they don’t change the challenge. Don’t just increase the reps of what you do or the time you do cardio, you have to change the way the whole body is used to increase the challenge and start losing weight again. The bonus is that switching up your routine keeps it interesting to you so you stay committed.  Workout DVDs are great for this because you can pick a lot of different workouts and levels of challenge.

4 Reasons You Can’t Lose Weight That You May Not Be Aware Of

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For many, weight loss is a struggle and it isn’t for lack of trying. If you have been doing everything you are supposed to do to lose pounds such as watching what you eat, restricting calories and increasing the amount of exercise you do; and you still can’t lose weight there may be a hidden reason why.  Here are 4 reasons you can’t lose weight that you may not be aware of, and some suggestions on how to deal with these issues:weight loss road blocks

Reason #1 – Food Allergies

Usually when we think about food allergies we call to mind the symptoms. These can take the form of diarrhea, bloating, upset stomach or even a rash. What you may not be aware of is that some food allergy reactions can cause you to gain weight or stop you from losing weight. When the body has an allergic reaction, it will affect your immune system. The body sees the food as a toxin or intruder and starts to work overtime to fight it off. This means that the rest of you stops working in the way you would expect while your immune system is in overdrive. This can lead to bloating and weight gain or a reduction in digestive enzymes as the body strives to prevent the toxin from entering the system. If you suspect you have food allergies, make an appointment with your doctor and start by eliminating the foods you suspect. Gluten and dairy are the most common allergies, with around with 1 out every 10 people being allergic.

Reason #2 – Emotional Health

If you are under stress, upset or depressed, your body could create a reaction that can lead to difficulty in losing weight. Emotional health isn’t just a mental state.  Emotions can cause a hormone reaction in the body. If your hormone begin to become unbalanced, it can lead to weight gain or make weight loss difficult. To complicate this, if you aren’t feeling emotionally well you aren’t going to be as consistent with your diet and exercise routines. A third element that can come into play is if you are taking any medication to help promote emotional health, some of the side effects may include weight gain. Start by working to reduce stress in your life and bring in practices such as keeping a journal, yoga or meditation that let you begin to control your physical reactions to stress better. If you are on medication that is causing weight gain, ask your doctor if there is something else you can try that doesn’t have that side effect.

Reason #3 – Wrong Work

What you do for a living can be contributing to weight gain or preventing you from losing weight too. The work lifestyle with its rushed eating and bad eating habits is a big contributor. So are the stress levels caused by frustration, boredom or resentment on the job. How much you sit during your work can also impact your ability to lose weight. Try getting up and moving around at work as often as possible.  Choose to take the stairs and not the elevator. Pack your own healthy lunch to start gaining control of your eating in the workplace. If stress and job dissatisfaction is a factor, look to gaining new skills so you can seek a job you like better.

Reason #4 – Undiagnosed Illness

If none of these things apply to you and you are still having serious problems losing weight, or are experiencing unexplained weight gain you should see your doctor to determine if there is an undiagnosed illness present. Bloating, gas, diarrhea, water retention and weight gain can all be signs of problems like hypothyroidism, diabetes and certain cancers.  These symptoms alone may not say that you are ill, but they can be one of many signs.  There are also a lot of digestive illnesses that can develop as you age that may be preventing you from losing weight. The important thing is to not guess what is wrong with you but to go but to see your doctor and have tests done to find out what the problem is. Once the illness is found, there may be treatment options that will allow you to get better, and lose weight.  If you can’t lose the weight and are trying everything, always see a doctor to help you begin to eliminate the possible reasons why.

Carmen lost 80 pounds

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Today’s weight loss success story: Carmen lost 80 pounds.  She committed herself to getting healthy and losing weight and has provided the full details of her weight loss journey.  She gives God all the Glory for helping her to commit to a new lifestyle.  Here is what she shared with us:

Carmen weight loss photos

Oct 30th: Wow, what a difference a year can make! Today, I am celebrating my one year anniversary of my weight lost journey. My pain is my power, my power is my purpose, and my purpose is my Praise. What was meant to demolish me only polished me. Live, Laugh and I LOVE being a LOSER OF 80 pounds!”

How I did it: 1. God 2. Diet 3. Gym 4. Sleep 5. Vitamins 6. Journaling

What was your motivation?

My pain is my power, my power is my purpose, and my purpose is my Praise. What was meant to demolish me only polished me. Live, Laugh and I LOVE being a LOSER OF 80 pounds!  When I looked in the mirror I didn’t like what I was seeing.  After a couple of stressful situations in my life one day I just had a light bulb moment and made up in my mind that I was going to lose weight because I wanted to be healthy, feel and look better.  First, I asked God to help me with my weight lost through prayer.  I can do all things through Jesus Christ who strengthens me.  I realized that I needed to change my lifestyle because you cannot catch health but you can catch health related diseases such as high blood pressure, cholesterol, diabetes and cardiovascular.  I eliminated stress and stressful people from my life.

How did you change your eating habits?

My diet is focused on portion control with a minimum of 50 grams of protein daily.  Example for breakfast I eat the following: a boil egg white, piece of cheddar cheese, 16 ounces of veggie/fruit juice that I make: beet, kale, ginger, pineapple and carrots, snack protein shake, lunch cup of salad with a small can of tuna, snack yogurt, dinner salad/steamed vegetables with grilled steak, fish or chicken.  I drink half of body weight in water.  For example, I weigh 145 pounds so I drink at least 73 ounces of water daily.  I eat and drink three (3) hours before I go to bed, I have a bedtime and I get 8 hours of sleep daily.  I also take the following vitamins daily: Iron, B12, Calcium with Vitamin D and Women’s multiple all from the $1 store.  When I eat out, I order a salad as my appetizer and eat an appetizer as my main entrée or only have an entrée that I eat half of.

What do your workout routines look like?

I joined a gym for $20 a month.  I signed up for the instructional classes to learn how to use the machines and received a written routine by a personal trainer.  My gym routine consists of 6 days per week 90-120 minutes work out.  I do a 5 minute cardio warm-up on the treadmill, 45 minutes of weights that I spend 5 minutes per machine that I alternate upper or lower body for 4 days and 2 days I do a circuit of weights and I finish my work out with 45 – 60 minutes on the treadmill and/or cross trainer.  Twice a month, I go hiking for 5 miles 5 hours and Pole Dancing for an hour.  Once a week I do Soul Line Dancing for 3 hours, Flat belly Work Out for 1 hour, Hip Hop Abs, and just for fun I do Hip Hop Dance on my son’s Wii along with a couple of dips and pull ups.

What was your starting weight?  What is your current weight?

My starting weight was 223 pounds.  My current weight is 145.8 pounds. [80 pounds down over the course of the year.]

What advice do you have for others who want to lose weight?

The main advice I have for others who want to lose weight is to educate themselves as much as possible about diet and exercise.  Secondly, understand that weight lost is a major lifestyle change.   My lifestyle changed with activities that included entertainment, traveling, hiking, DIY projects, knitting and soul line dancing are just a few to name.  Activities that did not include food but were physically focused.  I begin focusing on what I should eat and drink instead of focusing on what not to eat and drink.  I focused on my weight lost as a battle and a journey.  Third, keep a journal of your weight lost journey.  I picked up my pen and started a weight lost journal that I made a promised to myself to keep for one year.  The journey was so rewarding that I’m keeping the journal until the end of the year.  I also documented my weight lost resources as well in my journal.  I made up in mind that I was going to enjoy the journey no matter where I was at until I reached my goal which the journal helped me see my progress and was great motivation.  I understood that the weight lost was not going to come off fast because I didn’t put on the weight fast so I gave myself at least one year with a change in my diet and physical activity.  You cannot eat a whole pie in one sitting but if you eat a little piece at a time eventually you will eat the whole pie.  Remember anything is a cinch inch by inch and all things are possible through Jesus Christ who strengthens us.  Live, Laugh and Loving Weight Lost!

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

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

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

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

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

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

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

Ms. Fab lost 86 pounds

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Update Dec 2015 – Ms.Fab has kept the weight off for 4 years by exercising and doing yoga at home. She says, “I will continue to keep living this healthy life.” Instagram: @ms.fabs_world

ms fab before and after

May 2013 – Today’s featured weight loss success story:  Ms. Fab lost 86 pounds going from 245 to 159.  Ms. Fab (aka. Rita) is a mother of 4, the founder of the Mommy-Make-Over Campaign and of “Girl Talk with Ms. FAB” a motivational program for teen girls.

“I made the decision to change the way I ate felt and looked by looking at this picture (before photo). I knew I had to do something.  The biggest issue I had was that I ate my problems away…stress stress stress, so I wondered what if I walked my stress away.  I started walking every day, twice a day, in the morning and evening.  I went from 1 mile to 7 miles per day.  Whatever I was stressed out about I left it at the end of my walk and did not bring it back with me.  Water became my love.  I started eating right.  I began drinking a lot of water and switched out sweets with fruits or veggies (mini carrots are everything).  I also use honey.  Working out became something I looked forward to everyday.  I was finally doing something for myself.  Being a wife and a mother of four, I always put weight loss off cause I didn’t think it was important.  That was until I lost my first 30 pounds and then I became addicted to my new lifestyle.  I love the new found Ms.Fab.  I changed completely not just in weight loss.  I changed and became who I always was meant to be…..Fabulous!”

Facebook: Girl Talk with Ms. Fab

Ms. Fab Rita weight loss

Updated: Princess lost 60 pounds

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Today’s featured success story: Princess lost 60 pounds by eating clean and working out 5 days per week.  Her story should give hope to women who are dealing with post-baby weight and weight that comes with dealing with the stress of life.  Here is what she shared (check out the update below):

“I haven’t attained my goal, YET. I’m getting there, though. My weight issue started the same as many mothers. I had my first child 2 years ago. I weighed in at 175 lbs prior to pregnancy and I lived in the gym. I gained 40 lbs during the pregnancy. I lost most of it during the hospital stay and shortly after. However, with the stress of having a new life, mixed with unhealthy eating, I blew up to 265 – 270 lbs in a year’s time!!

I’ve been consistently working on my weight loss a little under a year, with glitches here and there. I’m currently down to 209lbs!!! My goal is to get back to my pre-pregnancy weight. I eat clean. I also blend/juice daily and workout 5 days a week.

I took control because I wanted my life back! Being overweight is so uncomfortable. It made my body ache. It also made me lazy and unmotivated. I was active prior to pregnancy and it went out the window with the weight gain. I’m getting back to it.

I want to be healthy for my family. I want to get back to looking and feeling good about my appearance. My Mother always said, “When you look good, you feel good!” I’m working hard to get back to that place.”

princess weight loss story
Updated Nov 2013:  “A few months back, I told you all my pregnancy and post pregnancy weight gain story. At the time I was down by 60 pounds. Well, I stuck to it. To date, I’m now down another 20lbs and countless inches! My update is to inspire my Black Queens to stay focused and determined to reach their goals. Yes, you may fall off from time to time. The key is to get back up and restart your journey! Clean eating, strength training, cardio and spinning have all helped me lose the majority of the weight. I’m so driven to make this a lifestyle change because I want to be healthy for my family and live a life without health complications that I can control by staying active and eating well. Continue on that journey, Ladies!”
Princess weight loss photos