Black Weight Loss Success

The Official Blog of the Black Women Losing Weight Community. Tips, articles and weight loss resources for African American Women.

Join Our Email List:
We respect your email privacy
You are here: Home / Archives for sugar

sugar

Alexis lost 65 pounds

by Leave a Comment

Transformation of the Day: Alexis lost 65 pounds. With her kids in mind, she decided to lead by example and address her weight gain to avoid future health issues. She shares how she changed her eating habits and worked hard in the gym to get results.

Alexis before and after weight loss

Social Media:
Instagram: @chroniclesofalexis

What was your motivation?
I’d always been in great shape. However, I went through a Great Depression for two years and gained 85 pounds. I looked at myself, looked at my kids, and understood the importance of leading by example. Also, I didn’t want my excessive weight gain to lead to health issues. 

How did you change your eating habits?
I gave up all sugar and junk food. I also started carb cycling.

What was your exercise routine? How often do you work out?
I began doing cardio 3-4 times a week. The weight started coming off, but once I added weight lifting, I noticed I was actually getting stronger and losing body fat. 

I attend Bootcamp classes and have a membership at Planet Fitness. My workouts always last a minimum of 45 minutes.

Alexis lost 65 pounds

What was your starting weight? What is your current weight?
Starting weight: 265 pounds
Current weight: 200 pounds

What is your height?
I’m 5’5″.

When did you start your journey?
I started in January 2022 by simply giving up all of my excuses. I viewed my time in the gym as my “me” time, so I began to crave that “me” time…A space dedicated solely to me. 

Is weight loss surgery part of your story?
No, I haven’t had any weight loss procedures. 

What is the biggest lesson you’ve learned so far?
Discipline is the biggest lesson I learned on this journey. 

What advice would you like to share with women who want to lose weight?
My advice: One day or day 1? I say find accountability partners, start slowly, and set realistic goals. 

Cheyenne lost 65 pounds

by Leave a Comment

Transformation of the Day: Cheyenne lost 65 pounds. Part of her motivation was a desire to pass down healthy habits to her children. So she decided to change her lifestyle, starting with Gastric Sleeve surgery.

Cheyenne before and after weight loss

Social Media:
@_vsgdoll on Instagram
@spicedbysue on TikTok

What was your motivation? What inspired you to keep going, even when you wanted to give up?
I honestly had to change my mindset. I knew I was not the woman I imagined myself being as a child. I also needed to make a change because I knew I didn’t want to pass down my unhealthy habits to my children.

Is weight loss surgery part of your journey?
Yes, I had the Gastric Sleeve. [vertical sleeve gastrectomy (VSG)]

How did you change your eating habits?
I honestly let go of all things that didn’t benefit me anymore. I have stopped consuming carbs and sugar. 

What is your workout routine?
I have been weight training. I am excited to elevate and go further in my workouts!

How often did you work out?
I work out 3 to 4 times a week. 

What was your starting weight? What is your current weight?
My starting weight was 310 pounds. As of today, I weigh 245 pounds.

What is your height?
I am 5’5″.

Cheyenne before and after weight loss

When did you start your journey?
I started my journey in April of this year (2022) with weight loss surgery.

How long did your transformation take?
It has been three months so far.

What is the biggest lesson you’ve learned so far?
You are the only thing standing in your way!!!

What advice do you have for women who want to lose weight?
Stop giving up on yourself. If you can dream about it, be about it.

Ronnett lost 93 pounds

by Leave a Comment

Transformation of the Day: Ronnett lost 93 pounds. As a nurse, she knew the negative impact that obesity can have on a person’s health. She decided to change her lifestyle because she wants to be mobile and fit for years to come. Check out her journey.

Ronnett before and after

What was your motivation?
There were various reasons for my transformation. From seeing my patients struggle due to obesity to wanting to ensure that I would be mobile for my youngest son.

What inspired you to keep going when you wanted to give up?
Transformation stories on Instagram and other weight loss stories inspired me.

How did you change your eating habits?
I significantly reduced my intake of sugar and sodium.

What foods did you stop or start eating?
I stopped eating a lot of processed foods. I started eating more plant-based foods.

What did your workout routine consist of? How often did you workout?
I worked out for 30 minutes, anywhere from 4 to 5 days a week. It didn’t matter what I did specifically as long as I did cardio and strength training.

What was your starting weight? What is your current weight?
My starting weight was 332 pounds, and my current weight is 239 pounds.

What is your height?
5’10”

When did you start your journey? How long did your transformation take?
I started in 2018 October, so it’s been 1 year.

Is weight loss surgery part of your journey?
No surgery, but I want to have a tummy tuck eventually.

What is the biggest lesson you’ve learned?
I learned that I should never get comfortable with bad habits.

What advice do you have for women who want to lose weight?
Don’t give up.

Instagram: @nettthis_nettthat

Ronnett before and after

Is Food Addiction Real and Can You Fight It?

by 2 Comments

food addiction

We have all heard our friends and family say, “I just can’t stop eating these_____________ (fill in the blank).” We have even heard people say “jokingly” that they are addicted to certain foods, but can food really be addictive, like drugs or alcohol? Many say yes.

Consider this example, the Coca plant has been cultivated for thousands of years. South Americans have traditionally chewed it’s leaves to relieve fatigue and hunger, similar to how people drink coffee for energy. Eventually, someone realized how to refine the plant to make a highly addictive substance that came to be known as cocaine. Eventually, someone realized that cocaine could be further processed and manipulated into crack-cocaine, an ever more addictive substance.

What does this have to do with food?

Well let’s look at corn. Corn can be turned into many different processed foods, including corn syrup. Eventually, it was found that the sweetness of the syrup could be increased to make high-fructose corn syrup, which has been shown to be addictive in some studies.

Each time a food product is processed more and more, there is the potential for it to become more and more addictive, depending on its properties. These foods can stimulate parts of the brain for pleasure and euphoria, just like drugs. Sweetness, fat content and salt content are major factors.

High sugar foods and foods made with refined flour are some of the most problematic foods when it comes to the concept of food addiction. I’m talking about candy, bread, pasta, etc. Eating these foods can cause the blood sugar to spike, which can lead to the release of natural opiates.

“High-glycemic foods cause the release of the neurotransmitters dopamine, serotonin and endorphins—natural opiates that make us ‘feel good’. Foodaddictionresearch.org

“When fiber is digested, your body handles it differently than the way in which refined carbohydrates, such as white flour, are digested. A portion of the fiber simply passes through your digestive system intact. This difference means that eating foods rich in fiber is less likely to cause a spike in high blood sugar.” – EverydayHealth

Just to be clear: The term “processed foods” isn’t limited to things like cookies and sugary breakfast cereals. Cheese, milk, juice, protein powder and tofu are also processed foods. The processed food spectrum is vast and many are not associated with the concept of being “addictive”. When you eat things like whole wheat pasta, instant oatmeal and yogurt you are still eating processed food. What may become addictive for one person could be just food to another.

The question is… What is your relationship with food?

  • Do you feel compelled to eat certain foods?
  • Are you medicating your emotions by eating because you know the food makes you feel better?
  • Are you able to stop yourself when the cravings come on strong?
  • Do you feel sad, depressed or deprived when you can’t eat a specific type of food?

It’s also important to consider whether the over consumption of certain foods makes you more at risk for diseases, like diabetes, hypertension and heart disease. People who are addicted to cocaine, cigarettes and alcohol are often aware of the health risks, but still engage in the negative behavior. The same goes for food addiction. If you are willing to risk your health by overindulging, that could be a clear sign that food has become more than just nourishment for you.

So, how can you fight food addiction? Honestly, that answer is different for each person, just like any addiction. I can’t offer you a quick and easy solution. However, you can start this journey by making small, straightforward changes.

Don’t feed your emotions
Stress eating and emotional eating is at the root of food addiction for many of us. Sure, some people are addicted to the taste of food, but many people are addicted to the way food makes them feel and how it takes away the pain. Food can be an escape and a comforter. Take the time to deal with the true sources of your stress and negative emotions. Just changing the way you eat will not heal those areas. Seek out professional help if you need it.

Find other ways to get your high
If you don’t find ways to fill the gap left by cutting out addictive foods, you’ll be more prone to go back to unhealthy eating habits. Talk with a counselor, go out with friends, call your mom, take a walk, etc. Find ways to have fun that aren’t food centered. You have to develop new, healthy habits to take the place of reaching for food.

“Achieve a natural “high” from whole foods that increase dopamine production naturally. Specific foods—watermelon, spinach, avocados, tofu, and sesame seeds, to name a few—perform magic and reestablish normal reward responses for natural foods.” – Prevention Magazine

Eat more whole, fiber rich foods
Going back to my previous example of corn being heavily processed over time, much like a drug; what this shows is that we need to reverse the process. Choose more whole, plant foods. Instead of that orange juice and bowl of sugary processed grain cereal in the morning, choose a whole fruit smoothie (with no sugar added) or a cereal made with whole grains topped with berries. Reach for that apple or juicy peach instead of candy. Snack on crunchy vegetables instead of chips.

Remember that plants protect. When you choose plant foods like: beans, lentils, fruits, vegetables, nuts and seeds you are ensuring your body receives a balance of nutrition and not too much of a single substance.

Give it time
Slowly wean yourself from highly processed foods. Start little by little. Your body and mind are going to fight you. You may feel deprived. You may not want to do this, but understand that food is not in control. You are. Don’t expect to be free from food addiction in just a few days. It takes time and patience.

Become more aware of what you’re eating
Read the food label and ingredient lists on the back of foods you buy. Look for products with no added sugar, low sodium and ingredients you can pronounce and understand. Don’t eat mindlessly. Cooking and preparing meals at home using whole ingredients can help you cut down on fast food and convenience food. Taking the time to plan your meals a few days in advance can help as well.

With time, your mind, gut microorganisms and much more can change and help you crave less of the addictive foods that once dictated your actions and held your taste buds hostage. Small changes can add up to huge wins.

Suggested Reading:

FYI: This article contains Amazon affilite links. If you make a purchase, we may recieve compensation. Just one of the ways we keep the lights on.

Are You Sabotaging Your Diet?

by 1 Comment

sabotaging your diet

Maintaining motivation and making the best food choices is key to reaching weight loss targets and achieving the health and happiness you deserve. However, many dieters end up sabotaging their own progress. Let’s uncover the ways your mind and food choices can damage your chances of success. Learn how to prevent self-sabotage and crucially how to get right back on track.

The Ego and Change

Inside your head is a complex biomechanics machine that we call the brain, which processes information and makes decisions. Unfortunately, it is also a little bit crazy (not just yours ALL of ours!). When we understand that our brain, more specifically our subconscious and ego, often makes decisions which are NOT in our best interests it is easier to spot patterns of sabotage and behavior which don’t support us to achieve our goals.

One of the main ‘programs’ of our ego is to maintain the status quo – that is to keep things exactly as they are. So, even if we are unhappy being overweight, the ego would prefer we maintain old patterns of using food as comfort, emotional eating and habitual eating. It simply knows no other way and always takes the easiest option – the path of least resistance. Change causes stress, emotional pain, etc… and your ego is trying to avoid that.

We fear our own failure and own success in equal measure – as it means moving into the unknown – the result is patterns of sabotaging our own best interests. Think about your own behaviors – is there anything you are doing which is undoing your best efforts? Don’t you wonder why it’s so hard to just to the things that would all you to change? If you ever find yourself ‘discussing’ in your own head whether you should or shouldn’t eat something then it is likely that you are about to sabotage yourself! We rarely need to debate the merits of eating an apple, so if you find yourself in deep mental conversation about ‘treating yourself’ to just one bar of chocolate, tub of ice-cream, pack of cookies, or worse, than it is likely you are being driven by your ego, emotions and habits and not genuine needs. (i.e. hunger).

Learning what triggers YOU to sabotage your progress is fundamental to making changes, writing a food journal can really help with this, especially when you write down what happens just before you go off the rails. Seek out professional help for a therapist, pastor or counselor if you need to.

Alcohol and Addiction

Many foods and drinks are addictive – this can be addictive physically or addictive mentally. Studies has been done showing that sugar may be just as addictive as cocaine or heroin. Does that shock you? It may help you understand why it can be difficult, or virtually impossible, to stop when you have started eating something containing sugar, like ice-cream or alcohol.

Refined sugar stimulates primitive parts of our brains which get over-excited and it goes into overdrive producing neurotransmitters which feel good (specifically dopamine). Our biochemistry has evolved very little for thousands of years and we were not designed to live with the modern food excess. Fruits and natural sugars are different as they contain fiber and proportionally less sugar – this means you get full and the body recognizes you have just eaten and with a variety of hormonal changes curbs the appetite.

Almost all processed and refined foods are packed with sugar (disguised with deceptive labelling and nearly one hundred different names). To make matters worse they also add addictive chemicals, substances like monosodium glutamate or MSG (which also has forty different names) to increase what is technically known as ‘repeat appeal’. Refined flours also act very much like sugar on the body, making them, yep you guessed it, potentially addictive too – this is why bread is so ‘tasty’. Unfortunately your addiction is hugely profitable for the multibillion dollar food industry. When we can’t stop eating or craving certain foods, that’s good for business.

Alcohol also plays havoc with your appetite control mechanisms and your capacity to make sensible decisions – it is also associated with weight gain and obesity. Alcoholic drinks often contain a lot of sugar and mess with your mind physically and psychologically. If you are serious about improving your health and losing weight, you could consider alcohol and sugar abstinence to help you maintain control until you have reached a maintenance phase. Consuming addictive foods takes away your power to decide, just like with illegal street drugs the best advice is “just say no!”.

Snacking and Hunger

Keeping your energy levels and appetite stable is another key to weight loss success. When we run out of energy our capacity to make healthful food choices is reduced. When we feel hungry, rushed or tired it is difficult to consider the long term impact of our food choices as both the brain and body are looking for immediate solutions and we grab what we can. Having a plentiful supply of healthy snacks which you genuinely enjoy and having some sense of what “eating healthy” is for you is crucial to staying in control. Taking the time to plan and prepare a selection of fresh and dried snacks which you can carry on you at all times will help you feel safe in a world with addiction on every street corner.

Emotions and Stress

When we experience dips in our emotions or stressful events it drains us of our energy and we naturally try and restore the balance with food. Unfortunately, if we resort to habitual comforting foods we get into a vicious circle as scientists have uncovered a strong link between processed foods, depression and anxiety. (i.e. Emotional Eating)

Look for alternative ways to calm your emotions and unwind. Herbals teas can offer a safe method to naturally calm an anxious or stressed out mind. Deep breaths are another way of calming negative emotions – when you bring more oxygen into the body you get more clarity and perspective on a difficult situation. Mindfulness practices and meditation are also effective mechanisms for calming the mind. More active practices such as kick-boxing and pillow punching also have their place in releasing pent up emotions.

Take your time to investigate the myriad of ways, other than food, that can be used to help you cope with your own feelings. Find out what is right for you to support you to overcome habitual patterns of turning to food for comfort. Spot the patterns of your emotional reactions and find ways which nourish your needs that don’t sabotage your success.

Binging and Guilt

If you do succumb to the temptation of forbidden foods you may find yourself entering a binge crisis. This is caused primarily by the addictive nature of the foods (not many people binge on lettuce!) but also by the guilt. Our guilt actively suppresses our rational decision making and instead of stopping the non-supportive behavior we continue, and finish the box/packet/tub/entire fridge!

Once you have come back to your right mind, after the food is all gone or maybe the next day, let go of the guilt. Let go of the mistake and remember your successes. One mistake will be easily recovered. The guilt for making the mistake is, however, damaging to your progress and emotional wellbeing. Let it go. We all make mistakes, get back on your journey to better health, recommit to what you want for yourself and why you deserve the best body possible.

Summary of Success
Spot your patterns and plan your defense strategy. How can you support yourself better and prevent sabotage before it happens? Remind yourself of your progress; visualize success; stay away from addictive foods and if you do make a mistake just let it go. You can achieve your wildest dreams if you believe in yourself and plan for success.

What is Candida and How Does it Affect Your Health?

by 1 Comment

what is candida yeast

According to recent studies, Candida is a systematic fungal infection that affects around 70 percent of all people. It’s an overgrowth of yeast and it can ultimately break down your intestinal walls and penetrate the bloodstream, causing toxins to be released into your body. It is very common in humans and can be found in the mouth and intestines. Candida can affect both your outer and inner regions of the body simultaneously*, affecting the skin, intestines, fingernails and reproductive organs.

Candida is highly evasive and can be difficult to diagnose. A lot of affected people are unaware that a serious fungal infection is affecting them. That’s partly because of the transformative properties of candida, as it can mimic other illnesses, causing people to be given with the wrong treatment or to seek out help for some other medical issue. Here are some of the symptoms of candida that can easily fool a person into thinking they have some other disease:

  • Constipation
  • Chronic fatigue
  • Impotence
  • Insomnia
  • Pain in muscle and joints
  • Intestinal gas an stomach pain

So, as you can see, causes can easily be misunderstood with another condition that causes these fairly common symptoms. Candida is more common now than it was in recent history, and the reasons are quite simple. We are now eating much differently than our ancestors. Modern agricultural practices are great for mass production, but eliminate the precious minerals from the soil. Lack of these minerals weakens our immunes system and creates an acidic blood environment, which makes it ripe for infections like candida. Additionally, our food is filled with sugar and processed goods, which lowers our immunity and decimates our health. Sugar is a MAJOR issue when it comes to Candida. Lack of knowledge when it comes to what we put into our bodies makes it difficult to avoid conditions like candida that are so connected to food.

Signs of Candida

  • Fungal infections in the skin and nails, like athlete’s foot
  • Fatigue, fibromyalgia
  • Digestive problems like constipation, bloating, diarrhea
  • Trouble focusing
  • Autoimmune diseases (lupus, multiple sclerosis, Hashimoto’s, rheumatoid arthritis)
  • Anxiety, depression
  • Infections in the vagina, urinary tract

If you have these signs, it’s time to talk to a doctor about your options. Some Candida infections can be very, very serious. A large part of population already has Candida, but it is only when candida overgrowth happens that we are in trouble. Your diet is crucial in preventing candida overgrowth from ever happening, as well as for sustaining and healing it when it does. What you consume affects how your inner system reacts to Candida and other similar funguses or diseases.

Let me just note as well that some people who practice alternative medicine feel that there is a direct connection between Candida and weight gain.

“Many alternative practitioners believe that the modern diet, which is high in carbohydrates, combined with overuse of antibiotics in food as well as for illnesses encourages Candida albicans, a type of yeast, to multiply out of control. When yeast concentrations reach a certain level, yeast spreads from the large intestine, its normal home, into the small intestine. From the small intestine, a more permeable area than the large intestine, yeast spreads to the bloodstream through small holes that create the leaky gut syndrome. Toxins spread through the bloodstream, affecting the immune and nervous systems and causing inflammation that contributes to heart disease and other chronic disorders, including thyroid disorders that make it difficult to lose weight.” – Source: LiveStrong

Candida and What We Eat and Drink

Food and proper diet habits are crucial for curing and avoiding candida and other similar infections. A more anti-fungal diet would contain fermented foods and drinks that can build your ecosystem, provides minerals that candida steals from your body and heal your digestion. It would also cut out  gluten, sugar and casein. By switching over to anti-fungal diet you will avoid feeding the candida, which will help you start the progress of getting it out of your system. You need vitamins, fiber and minerals to make your gut lining strong and healthy and create the favorable conditions for good bacteria development in your digestive system.

To starve the candida of the sugar that feeds it and makes it stronger, go on a diet heavy in vegetables, but without starch. Buy your vegetables fresh and eat them raw, steamed, or grilled. Avoid sweet potatoes and potatoes in general, as well as corn, yams, beets, squash, beans and peas, since they contain starch. Not feeding candida is only the first step and you will have to repopulate your gut with some healthy good bacteria as well. One way to do this is to consume live yogurt cultures – probiotic yogurts and kefir. Eat only fresh and non-processed meat, avoiding bacon, ham, spam, and lunch meat. There are some medicines available to treat candida overgrowth as well, but discuss these with your doctor before going that route.

Avoid soda and other sugar heavy beverages. Alcohol should not be consumed either due to the sugar content. There is a large variety of herbal teas that have anti-fungal properties that you can drink instead. Try ginger, licorice, cinnamon, or peppermint tea. Though sugar is not allowed, you can still use alternative sweeteners. Stevia can be used to sweeten up your food or beverages, because it has a much smaller effect on blood sugar levels. Drink plenty of water to help flush your body of toxins.  Try to drink 8 glasses of water each day at minimum (64 oz).

Note: This information is not meant to be a replacement for a visit to your doctor. Talk with an actual medical professional before self diagnosing and trying to treat yourself.

*More info: http://www.mindbodygreen.com/0-8376/10-signs-you-have-candida-overgrowth-what-to-do-about-it.html

Why Should You Count More Than Just Calories?

by Leave a Comment

more than calories macrosLosing weight and maintaining your weight can be a daunting process that requires both patience and a significant amount of focus in order to achieve the desired results. That’s just the truth. It doesn’t happen overnight and it doesn’t happen without managing what we eat. Counting calories can be a thorny business due to the fact that so many “favorite” foods are rich in calories and/or lack nutrients. However, it’s not just the comfort foods or fast food. Ever check to see how many calories are in that so-called “healthy salad” or how much sugar is in that “natural” breakfast bar? How about that gluten-free brownie?

Yes, counting calories can certainly help you lose or gain weight, but there are a few reasons to base your food choices on more than just calorie content. For instance, when you consume food rich in fiber, it will reduce your frequent cravings for food because fiber will keep you feeling quite full for a while.

Your food choices certainly can affect your weight one way or another. The key is to find the balance that works for you and your goals. There is no “one-size-fits-all” way of eating. Proteins and carbohydrates have 4 calories in a gram, while alcohol contains 7 calories per gram. On the other hand, fats have 9 calories per gram, which is the highest among the 3 food choices, but you still need healthy fat. For years, people have said that a “balanced diet” is the best way to eat and that balance comes from knowing the nutrient content of your food, not just the calorie count.

Why Counting Fat, Protein and Carbs Is Better Than Just Counting Calories

You may have heard the term “marcros” or “counting macros” when it comes to health and fitness. However, if you are not familiar with the term, it is a short form for macronutrients. Macronutrients are made up of proteins, carbs and fat. You can break your carbs down and count sugar and fiber grams as well.

Macros versus calories

Most people understand a lot about calories because of America’s obsession with weight loss. Calories offer your body the energy it needs to function at optimum level. We are all familiar with the concept of calories in/calories out. That’s the concept that weight loss or gain depends on the number of calories you consume in a day and the amount you burn. The more the calories you consume that you don’t need for your body to function, the higher the chance of gaining weight. This implies that weight gained or lost is directly proportional to number of calories present in a particular food. However, this is just part of the equation.

Many people do take a quick glance at the number of calories per serving found on the nutritional label of food products, but when you are losing weight, you’ve got to check the count for nutrients as well. Every macronutrient plays an important role in your body, including helping you achieve your physique objectives and goals far much faster than counting calories alone. Let’s take a look at the macronutrients and how they may play a role in weight management.

Carbohydrates – 4 calories per gram

Carbs or carbohydrates give the fuel for perfect workouts or routines, particularly when resistance training is concerned. Carbohydrates are stored in the body muscles in a form known as glycogen. During exercise, resistance training for example, glycogen is broken down to release energy. You require energy in order to lift weights to increase or maintain body mass. Carb needs will can vary from one individual to the other depending on daily activities. For instance, a professional athlete may require more carbs than someone who is less active. This main issue with carbs: People over eat them and sugar is the main source of carbs with very little fiber included. In my opinion, 20-40% of a daily diet is a healthy range for most people, but where you fall in that range will depend on a number of factors, including health, activity level and current weight.

Protein – 4 calories per gram

Protein is important when it comes to preserving lean muscle tissue when you are experiencing caloric deficit. It also helps build muscles if you are trying to increase muscle tone and gain muscle. Moreover, it can regulate your appetite while keeping you satisfied for longer periods of time.

Protein is known to have a high thermic effect. In other words, it takes it requires a lot of energy to digest a gram of protein as compared to other macronutrients. This explains why protein diets are effective and efficient for weight loss. In order to maintain or lose more weight, you need to consume food rich in protein. Remember that the more protein you consume, the more calories your body requires so as to burn calories. The main issue with carbs: People don’t eat enough of it or they eat low quality cuts of meat. The amount of protein a person should eat will vary depending on, health, training goals, etc… but in my opinion 15-35% is a good range for most people.

Fat – 9 calories per gram

Many people do not know that fat has a wide range of benefits, such as acting as a shock absorber, brain health and enhancing proper hormonal functioning. It is also a major component needed in the production of the testosterone hormone, which is responsible for fat loss, sex drive, as well as muscle gain. To keep your weight in check, it is advisable to consume about 0.3 to 0.7 grams per pound of lean mass. When you consume more than 0.7 grams, you risk gaining more weight, bearing in mind that 1.0 gram of fat has 9 calories. Here is some additional info on fats.

Fiber and Sugar – What are your carbs made of?

High fiber diets can be the ideal way to manage weight. This is because fiber passes slower through your digestive system without affecting your blood sugar level and can help to keep you regular (colon health). It can also make you feel full after meals, helping to prevent cravings and thus keeping you from adding more calories to your diet.

Sugary foods aren’t created equal. A candy bar and an orange can have a lot of sugar calories, but the candy bar has no vitamins and nutrients. The orange has vitamin C, fiber and other benefits. Here is the key: Sugar counts no matter how you eat it. Sugar should not be you main source of calories because that’s just not a balanced diet. The body needs balance. If you are dealing with a sugar addiction or serious sugar cravings, make sure that you stay way from processed, empty sugars and that you keep you healthy sugar intake to 1-2 servings per day. For example: A green smoothie with berries, spinach and protein powder is a great way to get a serving of fruit.

When you want to manage your weight, keep all of these factors in mind, rather than just counting calories.  Take the time to learn about macronutrients and how each one plays a role in weight loss, management, and gain.  As you do, you’ll be more likely to attain your weight goals easier and faster.

Note: Your doctor or a nutritionist can help you find a more precise balance of calories and nutrients that fits your needs. If you have health issues, like diabetes, high blood pressure, gallbladder problems, issue with your pancreas, kidney issues or liver issues, talking with a medical professional is key, especially when it comes to fat and carbs.

6 Reasons You Aren’t Losing Belly Fat

by 3 Comments

losing belly fatSpare tire, love handles, muffin top, pot belly- these are just a few of the funny names given to abdominal fat. Abdominal fat isn’t a laughing matter, however. Being overweight and having too much fat is of course not good for your health but abdominal fat can severely affect your health. (more on that topic)

The reason abdominal fat, also known as visceral fat, can be so bad is because it surrounds some of your vital organs. Also, those with too much belly fat can face an increased risk of heart disease and diabetes. Even those that don’t have a super flabby belly or aren’t clinically obese can still have too much belly fat inside their bodies (some may be “skinny fat”). Most doctors recommend that on average women should have a waist measurement of 35” or less.  Waist circumference measuring is considered a health assessment tool.

“Abdominal, or visceral, fat is of particular concern because it’s a key player in a variety of health problems — much more so than subcutaneous fat, the kind you can grasp with your hand. Visceral fat, on the other hand, lies out of reach, deep within the abdominal cavity, where it pads the spaces between our abdominal organs.

Visceral fat has been linked to metabolic disturbances and increased risk for cardiovascular disease and type 2 diabetes. In women, it is also associated with breast cancer and the need for gallbladder surgery.” – health.harvard.edu

If you find yourself struggling to lose fat around your stomach, don’t worry. Your progress could be influenced by one of these 6 factors;

You’re Getting Older

Getting older isn’t an excuse to be overweight or a sole cause of weight gain, but your age is something to consider if you find yourself struggling to lose fat. Women in their late 30s and early 40s may notice that losing weight isn’t as easy as it use to be and the belly can be one of the most stubborn areas. Studies support that once a woman reaches 40, losing weight becomes more difficult.

There are a number of reasons why age can make losing belly fat difficult. There are hormones that increase appetite, your metabolism slows, and your muscle mass will start to shrink if you don’t maintain yourself. If you are nearing 40 years old or already crossed into that chapter of your life, keep in mind that losing belly fat will be more of a struggle than if you were 15 or 20 years younger.  However, I want you to know that many thousands of women over 40 have lost the weight despite this challenge. You can do it too.

You’re Only Doing Cardio

Oh, the Cardio Myth! There is an incorrect belief that the best way to lose fat is cardio, cardio, cardio and cardio only. This simply isn’t true, yet so many people (especially women) end up focusing most of their time on these types of workouts. Most of the time women stick with cardio-dominant exercise regimens because they fear “bulking up” if they do strength training.  Many times people focus on steady state cardio on machines in the gym vs. intense cardio, like HIIT and Tabata.

It isn’t uncommon for someone who focuses only on cardio to struggle with losing fat at some point in their journey, especially when it comes to stubborn belly fat. Studies show that strength training and HIIT (high intensity interval training) are very helpful for losing fat.  If you’ve reached a plateau or feel that you are in a rut, consider trying weight training and more intense cardio. Don’t get me wrong, jogging on the treadmill or brisk walking 30 min a day is great, but eventually you may have to kick up the intensity to transform your body.

You’re Eating Too Much Sugar and Processed Food

Processed foods are often laden with surprising amounts of sugars, excessive salt, bad fats and other unhealthy or bloat-inducing ingredients. If you are serious about losing your belly fat but find that you can’t seem to break that plateau in progress, check your diet. Sugar-free and diet foods, as well as calorie-free style foods and drinks are simply not good for you when it comes to transforming the body due to the types of chemicals and artificial sweeteners they contain. Avoid processed foods as much as possible, especially in the beginning of your weight loss journey.  Allow your body to detox from chemicals, dyes, trans fats, and other things that the body can’t process as food.  You want your body to be prime and ready to break down stored fat.

If you eat a lot of whole foods and overall have a clean diet yet still struggle, consider your overall carb intake. Remember that all carbs are basically sugar, fiber and nutrients (vitamins, enzymes, etc) when the body breaks them down. Too much simple sugar is going to cause issues when it comes to fat retention.  Know your carbs and the glycemic index of what you are eating.  Avoid blood sugar spikes and overindulging in carbs, which leads to insulin spikes and potential weight gain.

You’re Genetically Predisposed to Belly Fat

Now, there is some debate about how much your genetics play into whether you are overweight or not and where you tend to carry extra fat. While doctors tend to agree that environmental hereditary factors do play a role, it doesn’t mean you are destined to always have a muffin top.

If you have a family history of obesity or abdominal fat, it is likely that you may have more of a tough time trying to lose fat from your belly. This isn’t an excuse, but it is something to consider if you’re wondering why you are struggling and not sure why.  Some people are “hippy”, some are “busty” and some are “apple snapped” with large midsections.  We all carry our weight in different ways, but that doesn’t mean that you can’t whittle your middle with diet and exercise.

You’re Too Stressed

Stress is still so underrated as a contributing factor to bad health. Consistently high levels of stress without any reprieve is just as bad for your mental and physical health as eating junk or leading a sedentary lifestyle. Stubborn belly fat is another symptom of excessive stress.

When it comes to fat and stress, it’s typically impacted by the hormone cortisol. Cortisol causes your body to react to stress as a survival situation, somewhat similar to a “starvation mode”. When cortisol is released it causes your body to hold onto fat for dear life, even causing fat from your hips, thigh or butt to move to the abdomen.

If you aren’t losing belly fat despite eating well and exercising, check your stress levels. Take up gentle yoga, meditation, go in for a regular massage, etc to ensure you keep your stress down to a minimum. Read more about cortisol and why it’s important to keep in check.

You Have a Lot of Belly Fat and Haven’t Given Yourself Enough Time

This last reason may be the real reason why the average healthy woman struggles to slim down her stomach. All in all, belly fat is just plain hard to get rid of! Period. If you have a lot of abdominal fat you aren’t going to be able to just get rid of it overnight. Give yourself time to make progress. Depending on your body and how serious you are about diet and exercise, it may take months or up to a year. Frankly, there is no specific time frame, because everyone’s journey is different. If a lot of time has already gone by with you belly fat not budging and the rest of your body has really changed, consult your doctor or a nutritionist for help.  You may also want to speak with a personal trainer about changing up your workout routines.

If belly fat is a major concern, just know that you are not alone. Belly fat can make even the most confident woman feel a little self-conscious. It also is an area of the body that often is really difficult for many people to slim down. There is no quick fix or special exercise that will melt belly fat automatically… unfortunately.

Stick to a healthy diet with low to moderate level of carbs, high in fiber and balanced with fats and protein.  Always stay hydrated, exercise often and try to be as active in your life as possible. With time and trail and error you will learn what works for you and what you have to do to lose weight on your midsection.

Marsha lost 108 pounds

by 1 Comment

Weight Loss Transformation of the Day: Marsha lost 108 pounds. Struggling with her weight since childhood, her wakeup call came during a terrible situation caused by lost luggage during a 2 week trip to Africa.  When she came home she made a commitment to take action and change her relationship with food. She didn’t give up and now she is sharing her success story with the world. Read her story to find out what she did…

marsha before and after

I have been struggling with weight issues since adolescence, and seemed to put on about 10 extra pounds a year from 7th grade through college. I had success with weight lost programs on a couple of occasions, but then would gain it all back plus more. My tipping point came in September of 2000. I had traveled to southern Africa for a 2-week safari, and the airline lost my luggage. Bad turned to worse when I tried to buy clothes at the airport in South Africa; I couldn’t fit into anything! ANYTHING!

An extra large in South Africa was equivalent to a medium in the United States! The same was true in Zimbabwe, and then again in Botswana. I could not fit into a single piece of clothing in three countries! SO. VERY. HUMILIATING. Thankfully, I had packed a pair of shorts and a pair of underwear in the backpack
that was my carry-on. I had no choice but to wear the same thing every day, then hand wash and hang it to dry overnight.

Tipping the scales at 283 pounds, I made a commitment to take action as soon as I got home, and I did. It’s been a long and bumpy road, but I never lost sight of my goal, which was not a number on the scale. My goal was to change my relationship with food – to stop using food for company, entertainment, comfort, and all of the other emotional reasons I would eat, and to simply eat to fuel my body. I knew that if I gave my body the healthiest kind of fuel, and worked out regularly, then the pounds would come off, and keep coming off until I reached a healthy weight.

Amazon affiliate link

It’s taken 15 years, but I’ve finally reached that goal. Along the way, I followed numerous different programs — the Atkins diet (down 65 pounds, then regained about 48 of them), the modified Optifast program (down 84 pounds, then regained 30), and the 17-day Diet (lost 35 pounds). I continue to lose, more slowly now, by doing my own version of the 17-Day Diet. I eat a lot of lean protein, and a ton of non-starchy vegetables. I eat starchy carbs (like steel-cut oatmeal, beans, or yams) only about 2-3 days a week, and always before 2:00pm so my body has time to burn through them. I limit my fats to no more than 3 tablespoons of healthy oils (like olive, flaxseed or coconut oil). I completely avoid sugar and other sweeteners, natural (e.g., honey) or artificial, and I only eat plain, fat-free Greek or Icelandic yogurt. I eat 2-3 servings of fresh fruit each day (also before 2:00pm), and I drink at least 90 ounces of water daily.

Finally, I workout about 6 days a week, and I mix up my workouts (e.g., walking, biking, hiking, water aerobics, strength training) so my body doesn’t get used to any one thing. At 5’7” tall, I am now down 108 pounds from that humiliating experience in the fall of 2000, but more importantly, I am at peace with food. Giving up sugar and carbs put an end to my cravings. Now, I think about food when I’m hungry, or when I know I’ll be out all day and need to plan for something.

You can subscribe to my blog, www.farewellfatmarsha.com and follow my Facebook page: Farewell, Fat Marsha for more stories, tips, and lessons I’ve learned on my journey to wellness. Instagram: @farewellfatmarsha

marsha lost the weight

Can Diet Soda Make Your Food Cravings Worse?

by 2 Comments

diet soda cravingsAccording to this survey, nearly 1 in 5 Americans, on average, consume at least 1 soda per day. Just one serving of soda can be loaded with sugar, dye, sodium, carbs and empty calories. Americans love their soda, but obesity and other health concerns are a serious, rising issue. A lot of people want to cut back on soda drinking, but how do they cope with letting go of their beloved drinks? Many turn to something that is sugar-free and has an attractive name: diet soda.

At face value, diet sodas seems like a really great idea. Lots of flavor and no calories? That sounds like a win. Unfortunately, diet soda may not be all it’s cracked up to be. You still get all the caffeine and potential chemicals. You could also be just as addicted to diet soda as you are to regular soda. Many consumers get so excited about it being sugar-free that they don’t stop to think about how something so sweet could affect their eating habits, health and cravings.

Dangers of Diet Soda?

Diet soda is not perfect alternative to regular soda. Many of the same issues of people experience from drinking regular soda coincide with those from diet soda. Caffeine withdrawal, kidney issues and ingesting too much sodium are just 3 examples.

Many people feel that common diet soda ingredients, like artificial sweeteners, are not healthy. Various chemicals and additives that make up diet soda could cause side effects due to intolerance, such as:

  • Dizziness
  • Heart palpitations
  • Upset stomach and other digestive issues
  • Headaches and migraines
  • Memory loss and difficulty focusing on tasks
  • Feeling lethargic and tired, even after getting enough sleep
  • Insomnia
  • Dehydration
  • Increase tooth decay and gum disease
  • Cell Damage

(I’ve included some links below for more info)

Negative reactions don’t happen to everyone. Some people feel perfectly fine drinking diet drinks/soda.  This is really a subject where you have to listen to your own body and do your own research.

Diet Soda and Food Cravings

Sadly, many of the people that decide to switch to diet soda do so because they want to lose weight. In actuality, diet soda may inhibit weight loss and has another side effect- it can increase food cravings.

It’s safe to say that one of the most difficult aspects of a weight loss journey is avoiding bad foods. Many Americans are pretty much addicted to sugar, and stopping a major sweet tooth craving is hard. Diet soda makes for a sweet indulgence that people feel ok giving in to because it doesn’t have sugar. Unfortunately, this can start a vicious cycle of cravings.

First off, recent studies have shown reliably that diet soda increases weight gain. It may sound backwards but it’s true. One notable study was done for the San Antonio Heart Study by The University of Texas Health Science Center, San Antonio. This 25 year study showed that the more diet soda a participant drank, the more they increased their chances of becoming overweight or obese. Percentage-wise, “for each diet soft drink our participants drank per day, they were 65 percent more likely to become overweight during the next seven to eight years, and 41 percent more likely to become obese”.

There are a few theories about why this happens but most agree that is comes down to diet soda drinkers believing that they can either, eat other sugary foods (and more of it) since their diet soda doesn’t have any, or they subconsciously crave sweet foods even more and their willpower is too weak.

  • Diet soda’s chemical sweeteners may trick your tongue into thinking you are eating something sweet but your body doesn’t recognize the “fake sugar”. You may feel like you are satiating your sweet tooth craving but you aren’t. This cycle often ends in overeating or binging on super sweet or fatty foods.
  • People subconsciously reward their behavior of eating sweet foods when they choose a diet soda. Even if the diet soda doesn’t contain sugar, they are still conditioning themselves to always give into cravings.
  • People may believe that diet soda doesn’t “count” and therefore they can drink it whenever they want, in large quantities while still indulging their sweet tooth cravings.

The simple answer to whether diet soda makes cravings worse is often a firm yes for vast majority of the population. Even if particularly strong-minded individuals can curb their cravings while still enjoying diet sodas, the question is why? With so many other healthy alternatives to diet soda, why continue to regularly drink soda of any type if you risk potential side effects.  There are so many natural sweeteners and other drinks to choose from that don’t carry the same risks.

Once in a while a regular soda or a diet soda is a nice treat- just don’t rely on it as a form of hydration or nutrition. Water, tea, milk, nut milk, natural no-sugar-added juices, coconut water, and homemade smoothies are all great alternatives that can help you to avoid side-effects or worsened cravings.

Additional info: