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Amanda lost 68 pounds

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Celebrating Amazing Progress: Amanda lost 68 pounds.  Like so many other women, she was still faced with pregnancy weight gain years and months after having her two children.  Low carb/High protein eating and running helped her to melt the pounds away. Check out what she shared with us about releasing the weight…

amanda weight loss

My name is Amanda and I CAN.  I had my second child in 2012 taking me from 135 pounds to 174 pounds. I never did get the weight off. I was constantly cooking heavy meals for me and hubby. I was also eating sweets on a regular basis to keep myself energized to get through school and take care of my son. In 2014, I had finally got 5 lbs off, bringing me down to an okay weight of 169 pounds.

amandaAs soon as my confidence started to return, I got pregnant with our second son who was born in September of 2014. A month after I had him, my weight was 207 pounds (181 lbs in the before photo above). I was experiencing heart palpitations, joint aches, and depression about the way I had allowed myself to be. I decided to take charge of my life, my choices and my health. I specifically wanted to be better for myself, but that would also mean I could be better for my family.

What really jump started me was being told that because of my age 30 it was going to be hard and I may never lose the weight. I was told this by a much younger female who challenged me to a weight loss competition. I thought to myself, “Don’t you dare tell me what I CAN do.” I decided on a high protein, low carb diet. I stopped eating sweets 6 days out of the week. I started eating more lean proteins, more veggies and a TON of water. I also stopped eating for fun and relaxation. I scheduled my favorite TV shows on my cheat days because I knew I wanted to enjoy some chocolate while I watched the shows.

For my workouts, I ran 6 days out of the week. Of course, I had to begin with a routine of walking for one minute and running for one minute until I hit an hour.  As the days went on I increased my running time. Each time I would not get off the treadmill until I hit 800 calories, no matter how long it may have taken me. I didn’t pay attention to the time or speed as much as I paid attention to calories burnt. After 3 weeks of my walk/run routine, I was running 13 min miles. Now, I am running 45 minutes per session, up hill and flat. I am 5’5″ tall and I went from 207 pounds to 139 pounds in 6 months. I am now focused on toning.

I never got my money from that girl for winning our competition, but what I received is much more valuable. What I received is knowing that I CAN. I CAN because GOD told me that I could and I believed him. I use that I CAN attitude in EVERYTHING that I do now.

For more info my YouTube Channel is Mamaslaundrymat Fitnessrants.

 

Imani lost 62 pounds

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Weight Loss Journey: Imani lost 62 pounds. After she quit smoking, weight gain followed. (I’m sure that many can relate to that.) Eating clean, cardio and strength training have been very important tools on her journey.  She gave some great advice: “Don’t base your progress or failure of anyone else’s life.”  Check out what she shared with us…

imani weight loss story

Hi, my name is Imani and I’m from NYC. I’ve recently lost 62 pounds through clean eating and training 5 days a week.  I strength train and do cardio.  I quit smoking 3 years ago and my weight spiraled out of control. I decided to take my life back and get it all the way together.  I still have work to do, but I’m proud of how far I’ve come.  I’ve faced the early mornings, the cravings and the painful days with and without my trainer. I’m always pushing myself, moving forward and it has been paying off.

There is no magic formula or diet that got me results.  I simply stopped eating and drinking everything that I already knew was not good for me. That includes fast food, fried food, greasy food, sugary food and drinks.  I prep meals most of the time, but even when I don’t I make reasonable and healthy choices.  I’m not perfect.  I eat pizza, ice cream and chocolate, but all in moderation and not every day. Once in a while it completely fine to have a treat because we’re human.

My starting weight was 269 pounds and I’m 5’10”.  (I wasn’t this weight in the before picture because I had already started my journey) My current weight is 207 pounds. I have lots more work to do, but I’ve gone from size 16-18 to a size 10-12. I feel fit, strong, and healthy. I began this journey in September 2014. I began alone, but I decided to hire a trainer to take me to the next level of fitness after I hit a plateau with what I was doing in my own.

My advice to others: Don’t base your progress or failure of anyone else’s life.  We are all individuals.  You have to find the regimen and lifestyle that makes sense for you, and that you will be able to maintain. Most accurate formula for getting fit is “eat clean and train mean”. Strength training is essential. Consult a trainer or a gym representative to learn the proper use of equipment and avoid injury before you begin strength training.

Don’t give up. Run and you’ll get faster, lift and you’ll get stronger.  The only action not worth anything is the one not taken! Thank you for allowing me to share and possibly motivate someone else.

What Happens to Your Body When You Skip Meals?

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affects of skipping mealsIt’s safe to say that you’ve probably skipped meals either accidentally or on purpose. You may believe that skipping calories will simply help your weight loss efforts. Unfortunately, skipping meals doesn’t just leave you hungry but could actually increase weight gain! Not only is weight gain the opposite of what you are trying to achieve, but there are other side effects of missing meals that you should know about. Here are 6 things that could happen to your body when you decide to skip a meal.

  • Your Blood Sugar Drops

Blood sugar levels aren’t just something diabetics have to worry about. When you skip a meal or two your blood sugar levels drop and your body reacts to the lack of food. Low blood sugar can lead to shakiness, strong cravings, dizziness and even fainting if you constantly skip meals consecutively. Eating every 3-4 hours will help you avoid low blood sugar. Some people feel that the body goes in to “starvation mode” but that’s not entirely true because the body will break down excess fat (which we want it to do) and muscle if there is a lack of food for days and days.

  • Giving into Cravings or Outright Binging Increases

So, your blood sugar is low from a skipped meal. No big deal- you just eat a large one to compensate, right? Wrong! Low blood sugar pretty much signals your brain to eat a lot once you do have a meal to compensate for the lack of food. Eating a lot of food suddenly and rapidly (even if it’s a healthy meal!) can in turn spike your blood sugar, even if you’ve had low blood sugar before the meal.  It all depends on how much you eat, how insulin sensitive you are and whether you have existing issues with blood sugar, your liver and your pancreas.

When you skip meals, you are far more likely to end up giving into cravings. Even worse, you are more likely to completely binge, because along with the cravings you may feel that you have calories to spare since you skipped a meal. It is easy for starve-then-binge patterns to become a habit and many dieters struggle with this.

  • You Destroy Your Energy Levels and Inhibit Workout Results

Skipping meals also depletes your energy levels. You are going to feel tired, heavy and physically slow. You may inadvertently pick up bad sedentary lifestyle habits just because you feel so weak. Feeling so tired is obviously going to affect your workout. Not only will you just not feel like working out, but you open yourself to overexertion and increased chance of injury if you’re tired. Your muscles run on glucose from food, so keep that in mind.

  • Focus and Short-Term Memory is Negatively Impacted

Going without meals makes your body tired but also can really affect your mental energy. One of the first things that happens when you skip a meal is difficulty when focusing on tasks. Your mind may feel foggy and slow. Also, you may have trouble remembering things at work, school or around the house. After you eat, the high blood sugar spikes mentioned earlier can also make your mind feel so jittery that you can’t focus simply from over stimulation.  Don’t put your body on a blood sugar roller coaster.

  • You Increase Your Body’s Belly Fat Storage

When you miss meals regularly, your body can go into a protective mode that causes your body to store more fat, especially around the stomach. Based on an Ohio State University study, researchers believe that humans who go into this mode followed by binging or “gorging” eating behaviors inadvertently teach their bodies to improve their fat storing capabilities.

You simply can’t tell your body that you are skipping meals to lose weight. It simply doesn’t work that way.  The body is designed to protect us from starving and it doesn’t know that there is a grocery store down the street.  It is trying to anticipate famine before it happens and conserve energy. Continuing to eat in an unhealthy way is likely to just make your weight loss goals more difficult to achieve. This is one of the reasons that eating small meals spread out over the course of a day and meal planning can be so effective.

  • You Could Become Deficient in Important Nutrients

Skipping a couple meals throughout the week doesn’t seem like a big deal in terms of nutrition, but it can lead to serious deficiencies. Humans need a varied diet of vegetables, fruits, meats (for some), fiber, vitamins and more to be healthy. The average person is already deficient in some vital vitamins and minerals because unhealthy eating habits are so rampant. By skipping meals, you further reduce your opportunities to eat a variety of nutritious food.

Another common behavior among meal skippers that leads to deficiencies is that when they do eat, they tend to eat the same staple meals all the time. Even if your staples are very healthy, it’s easy to create a deficit if you really haven’t planned out your meals to be inline with your nutrition needs.  A multivitamin can help, but it won’t correct the problem completely.

It is important to eat regularly and throughout the day. Calorie-counting and logging your meals with a  website or app is also very helpful for weight loss. It allows you to track how much you are eating, which can help you prevent having to skip dinner or snacks just to stay in your limit.

Deborah lost 80 pounds

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Weight Loss Transformation of the Day: Deborah lost 80 pounds. Her story will have a familiar ring for many busy moms. Pregnancy weight gain, less time for yourself and weight building up over time.  Once she decided that enough was enough, she took action and her hard work shows.  Here is what she shared with us about her weight loss journey…

deborah weight loss story

My name is Deborah Byrd and I’m 34 years old. As a child, I was rather thick and very solid.  As I grew into my preteens, I became more active and thinned out.  All through grade school and high school, I remained active, even throughout my early adulthood. I maintained a size 5/6 and a weight of 115/120lbs.

In Dec 2009, I gave birth to my daughter; I just have the one. I was devastated about the weight gain throughout pregnancy. I could not fathom how my body went from 120lbs to a whopping 200 lbs by the time of delivery! Although this is not a great excuse, we’ve ALL BEEN there, having a newborn lessens the time you have for yourself. Before I knew it, my daughter was 2 years old going on 3 and I was tipping the scale (literally) at 230+ pounds. My weight didn’t seem to “bother me”, mostly because I wore scrubs everyday, I didn’t look my weight and I NEVER stepped on the scale. That was until the dreadful day that I tried on slacks and a size 16 was snug, very snug!! I decided at that moment in the dressing room that I was DONE.

I cut out sugary drinks, snacks and bread that day. Within 4 weeks, I’d lost 6 pounds. I was curious about what would happen if I began walking. . . Another 15 lbs. Then I added running and before I knew it, I was down to 170 lbs. I ran my FIRST 1/2 marathon in Sept 2013 weighing in at 166 pounds. Since then, I’ve been working out on average of 3-5 times a week and running. I’ve completely changed my eating habits and I focus on portion control and my sugar intake. I also drink 98-100oz of water daily. My current weigh is 155 lbs and my goal weight is 130lbs and I plan to maintain it with continuing exercise and proper eating habits. I hope that my story can be an inspiration to someone. My mission: If I set out to help one person, then that person can help 2; themselves and another.

Instagram: @laydeebyrd4781

Nicole lost 68 pounds

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Weight Loss Story of the Day: Nicole lost 68 pounds.  This Atlanta Comedian has battled her weight for years. She was also was diagnosed with narcolepsy/cataplexy, which can affect weight gain.  She shared with us about her journey and how weight loss can take a toll on your self image.

nicole before and after

Starting Weigh:t 238 pounds
Current Weight: 170 pounds
Goal Weight: 145 pounds
Height: 5’3″ tall
Major transformation: 225 to 175 lbs since January 2015
Started my transformation in Spring 2014, however I continued to fluctuate until January 2015.

Hi, my name is Nicole Vada I’m an amateur comedian in the Atlanta area, I also work behind the scenes in the Entertainment business. I’m a single mom of an awesome 10 year old son. I have always battled my weight. As a child model, my career was stunted due to fluctuating weight. Now, Stand-Up Comedy has rejuvenated my love of the arts. However I did not want to half-step. It was finally time for me to focus and get in tune with my body.

At age 30, I was diagnosed with narcolepsy/cataplexy. I have been suffering since grade school. I even diagnosed myself in High School but Doctors waived it off saying, “Narcolespy is rare, especially in African Americans”. People who suffer with narcolepsy/cataplexy have a lack of orexin/hypocretin due to the destruction of cells that produce it. This neurotransmitter regulates arousal, wakefulness, and appetite.  Many narcoleptics are plagued by weight gain. Through research, I found that some people were having success with a gluten-free and dairy-free diet. Although I am not totally strict with this way of eating, I have subconsciously adopted it into my lifestyle.
Typical day of meals:

  • breakfast veggie omelete
  • lunch: salad
  • dinner: meat and two veggies
  • snacks: fruit and oatmeal

I workout 7 days a week

  • Cross training 2x a day 30 minutes (250 squats, dead lift, weights, leg lifts, planks, lounges)
  • Run walk 2-4 miles 3 times a week

Advice: I recently posted this on my Facebook page…
Phantom fat, mentally fat, fat…many people who experience drastic weight lost still feel fat. My highest check in was fall 2013 at 238 pounds. My average weight for the last 5 years has fluctuated between 210 and 225. Currently I am 170 pounds, but secretly I still feel 210 pounds…. Hence all the selfies.

What I have learned:
1. When you carry weight for so long, mentally it’s hard to shed the pounds
2. Drastic weight loss = irrabilailty and depression
3. Steer clear of anorexia and bulimia
4. Attempt to help others lose weight
5. Pick up heavy things (lift weights) and jump on the scale, you`ll still be lighter than where you started.
6. Biggest challenge: get out the house.
7. Fight the urge to splurge, but if you do cheat stay on the path.
8. This is a lifestyle change, not a diet
9. Prepare financially for rapid weight lost. January I was a size 20, today I am a 12. 20, 18, 16, 14….I dropped 5 dress sizes in 6 months. Can you say expensive, even though I visit thrift stores.
10. Tune into your spirituality. God wants us fit in best health ready to run the race. A Christian’s goal is to mirror Christ. WWJD if faced with weight challenges?
11. Lose the negativity and stressful situations around you. Connect with motivators.
12. A lot of people who are overweight have underlying health issues. Learn your body and become in tune. My body lacks hypocretian. This hormone is released by the Pituitary gland and controls appetite, sleep, and metabolism. I have battled weight my whole life, now I know why.

IG, Twitter: @nicolevada
Facebook: www.facebook.com/nicolevada

nicole weight loss

Can Diabetes Hinder Weight Loss?

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diabetes weight lossIn America alone, roughly 30 million people have diabetes according to a 2014 CDC report. That estimate includes diagnosed or not. Did you know that it’s estimated that 30% of people with diabetes are undiagnosed? Diabetes is a terrible disease that claims close to 3.5 million lives every based on United Nations Health Agency statistics. It’s also a disease on the rise, especially among young people. Needless to say, diabetes is a serious condition that needs to be addressed.

While many conditions such as blurry vision, numbness and excessive fatigue are symptoms of both types of diabetes (type 1 and 2), there is one particular health concern that has been tied to diabetes. Obesity.

Which Came First?

Does obesity cause diabetes? Does diabetes cause obesity?

According to a news story featured in Harvard Gazette, around 30% of people who are overweight or obese have some type of diabetes and 85% of diabetics are overweight or obese. Obesity numbers are rising along with diabetes numbers.

Figures from the U.S. Centers for Disease Control and Prevention reveal that we live in a nation where skinny and normal-weight people are actually in the minority. A third of us are overweight, and another third are so overweight we’re obese. Government figures show obesity rates rising steadily from roughly 13 percent in the 1960s to 34 percent in 2007-2008, with numbers flattening out in recent years.

Diabetes cases have risen along with obesity, with prevalence doubling in the past 20 years. Today, 11 percent of adults over age 20 are diabetic, and HSPH Professor of Nutrition and Epidemiology Frank Hu said he expects the numbers to keep rising.

While not all diabetics are overweight and the majority of people who are overweight aren’t diabetic, there is obviously a case to be made that obesity could be a serious risk factor. [Just an aside: I also want to be sure to note that rapid weight loss can be a symptom of diabetes, especially at the onset. More info on that.]

Which comes first? This is actually a tricky question to answer because studies still don’t give clear conclusions. Based on most research it is generally agreed upon that while being overweight or obese doesn’t mean you’ll get diabetes, it certainly increase your risk greatly. On the other hand you can be within an ideal weight range for your body and still acquire the disease. If that latter occurs, after getting diabetes for whatever reason (perhaps genetics) you could then start gaining weight because of it.  This has a lot to do with the connection between insulin and fat storage.

Why Does Diabetes Hinder Weight Loss for Some People?

While it isn’t impossible to lose weight if you are diabetic, many people with the disease find it to be very difficult. Here are just a few examples of how diabetes make weight loss more difficult:

  • You Have Hypothyroidism

Hypothyroidism is actually fairly common in people with Type 1 diabetes. Simply put, when your body doesn’t produce enough thyroid hormones hypothyroidism occurs. Common symptoms include fatigue and generally feeling sluggish as well as weight gain. Those with hypothyroidism often have a more difficult time losing weight, which is especially exacerbated if they have diabetes. A change in diet will help but medication may be needed. This is definitely a medical condition that you have to speak with your doctor about for guidance. (more info)

  • You are Stressed

Stress is surprisingly damaging to both mind and body. Too much stress can cause weight gain via the hormone cortisol and make it difficult to lose the weight. Cortisol is released in your body during periods of stress as a means of survival. It can make you feel hungry and even reclusive or sedentary. It is a given that someone with diabetes could easily become stressed. However, many people are dealing with high stress situations in their day to day life these days, from work to family issues. It is extremely important to do things that will relieve stress, like exercising, getting enough sleep and practicing prayer/meditation. You may even want to see a counselor/therapis if you feel like you can’t get your stress under control.

  • You are on Weight Medications that Cause Weight Fluctuations

A side effect of some diabetes-related medications include weight gain. If you suspect this is your problem, research your medications or talk to your doctor. One of the most common ways weight gain is caused by medication occurs when someone injects too much insulin. Medication can also lead people to overeat when they have low blood sugar due to the meds. Always take the correct dosage of medication and keep a journal of how much you eat when you begin taking medication.

  • You are Frequently Hypoglycemic

One of the most common causes of weight loss difficulty associated with diabetes involves hypoglycemia. Hypoglycemia, which is low blood glucose, is a common side effect of diabetes. What happens in this situation is that your blood sugar drops. Typically, you might eat something sweet to bring it up. However, instead of eating a small amount of food and then checking your blood sugar level again, you may instead overeat which can lead to weight gain over time. Prevent hypoglycemia-induced weight gain by monitoring your blood sugar, eating balanced meals and taking your medication properly.

  • You aren’t Sleeping Well

Sleep is vitally important for overall health yet it’s often ignored. Rarely do people get 8 full hours of restful sleep in a quiet room with no lights. People with diabetes may find it difficult to get enough sleep, especially if they are overweight or obese. This is even worsened if they have a sleeping disorder, like sleep apnea. Ensure that your bedroom is a quiet, relaxing place and try to get at least 6-8 hours of sleep every night. Naps during the day may help you if you didn’t get enough sleep the night before.

If you are struggling to lose weight and have been diagnosed with diabetes or pre-diabetes, visit your doctor to learn more about your options. Speaking with a nutritionist or dietician can also be helpful. Seeking help is especially important if you suddenly gain a lot of weight or are working hard at losing weight for a month or two with no success. While diabetes can make weight loss tricky, it is completely doable and necessary for your health.  Many people lose weight while dealing with serious health issues like diabetes, and you can too.

Famendy lost almost 30 pounds in 3 months

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Weight Loss Story: Famendy has lost almost 30 pounds in 3 months.  She found a program and trainers who taught her how to count macros and helped her find a workout plan that worked. Here is what she shared with us about her journey.

famendy before and after

I never thought to step on the scale and see how much it read. Over time, I’d gained 50lbs and didn’t even realize it. After my father passed, away food just became my comfort. I stop watching what I was eating and the pounds just snuck up on me, like a thief in the night. I wasn’t happy when I looked in the mirror. Eventually, I stopped thinking that I was just getting thick when reality I was getting fat. I decided to take action and change my bad habits and be a better fit me.

I couldn’t do any crash diets because the weight would just boomerang right back. I ended up finding @skipfitness and at first I loved the program. It seemed to good to be true. I had to work out 2-3 times a week, lifting weights only. I ate whatever I wanted as long as it fit my macros and I didn’t have to do cardio. I really can’t explain why, but my weight started coming down quickly and I got comfortable. Then, I went right back to my old ways. I was following the instructions from Skip and his wife Bebe in the beginning, but after the initial weeks, I wasn’t taking it serious anymore.

That’s until  I had a wake up call from @bebeskipfitness about not quitting and selling myself short. I got right back on the program and I’m proud to say that after only 3 months I’m down close to 30lbs and I eat whatever I want. Yes, I really do eat whatever I want as long as it fits the guidelines they gave me in my macronutrient intake for the week. Now, I work out 3 times a week for just an hour. I work with @bebeskipfitness exclusively and my results have been phenomenal. Everyday, I look in the mirror and my smile and confidence are getting bigger. Meeting Skip and his wife has really put my life in a great direction to succeed mentally and physically.

Instagram: @belle_r3v3
www.skipfitness.com

Why Does Birth Control Medication Make Some People Gain Weight?

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One of the biggest controversies in women’s health is whether birth control causes weight gain or not.Many women complain that they’ve gained 5, 10 and even 20 pounds after getting on birth control medication. However, some studies seem to note that the pill and other types don’t cause weight gain. So, what’s going on here?

birthcontrolblog

Weight Gain and Contraceptives

In an extensive study review by the Cochrane Database there were no trials that showed any significant weight gain from birth control alone. Further studies can be found that support this theory. Yet many women still claim that getting onto the pill is what caused them to gain weight.

First off, it is very important to note that when it comes to side effects of any type of medication there are averages. These average reactions apply to majority of the population but there will always be outliers. In the case of birth control medication, these outliers could very well be women who have gained weight from a pill or shot. Also, I think that women know their bodies very well and that the limited time frame used in studies may not bear out all of the information.

With that out of the way, when it comes to weight gain the average woman isn’t gaining weight from just the birth control per say, but rather as a reaction to other side effects. There are 3 main side effects that could cause weight gain:

  1. Appetite Increase

There are certain hormones that affect how hungry you feel. You might call them “hunger hormones”. These include estrogen and progestogen. Both of these, when balanced correctly, will cause you to feel satiated once you’ve eaten enough. Unfortunately, when they are imbalanced you will feel cravings. This especially in women right before they begin their menstrual cycle. Birth control can cause a similar imbalance in these two hormones. If this happens you may eat more without realizing- thereby causing weight gain.

“The oral contraceptives that were developed in the past affected insulin resistance, and to some extent even the newer pills are able to elevate insulin levels. When these levels rise, the energy obtained from the ingested carbohydrates is distributed mainly to fat cells. As a consequence, weight loss is prevented, even when a diet is followed.

However, not all women who take birth control pills are predisposed to weight gain. This side effect of oral contraceptives is most frequently observed in women with an abnormal glucose metabolism. Insulin resistance should be analyzed if there are no other explanations for weight gain when taking birth control pills.” – Fitday.com

  1. Depression

While birth control isn’t going to outright cause depression, it can cause mood swings which can exacerbate already present feelings of depression, sadness, etc. A very normal reaction of those who are feeling a bit down or depressed is often to eat calorie rich foods (emotional eating). Eating junk foods, especially sugary foods, can release dopamine in the brain which lessens the sad feelings for a very short time. It’s easy to continue eating this junk food to try and feel better. Obviously, this is going to cause weight gain.

A secondary cause of weight gain relating to depression is just lack of energy or motivation. Even though getting off the couch and exercising is the last thing you feel like doing, it’s important to try and do it anyways. Living a more sedentary lifestyle will cause weight gain and other health problems.

3. Estrogen affects water retention and weight overall

Depending on how much estrogen is in the medication, you may experience water weight gain.

“Estrogen balance is essential for achieving and maintaining fat loss. In men and premenopausal women, too much estrogen — a condition called estrogen dominance — causes toxic fat gain, water retention, bloating, and a host of other health and wellness issues.” – Chatelaine.com

All in all, a birth control pill isn’t going to cause you to suddenly gain weight unless you are in that group of people who has an adverse reaction to the drug or it causes a serious hormone imbalance. If you do find you have gained weight and it correlates to the date you began taking a contraceptive, it may be that you are experiencing one of the 3 side effects above. If so, change your lifestyle and contact your doctor, especially if you feel like you are experiencing depression.  There are lots of options for birth control out there and another brand or form of contraception my work better for you.

How to Prevent Weight Gain Associated with Contraceptives

There are a few things to keep in mind if you are concerned about gaining weight after getting onto a birth control medication.

  • Track Your Calories

Since synthetic hormones in birth control can cause you to feel hungry it is especially important to track how much you eat. You may be surprised to find that you are eating more than usual despite not realizing it. Write down what you eat in a journal or use a calorie tracking app like MyFitnessPal.

  • Limit Simple Carbohydrates and Highly Processed Foods

Highly processed foods, primarily simple carbs with few nutrients, are unhealthy and will only lead to weight gain. You may find that while on birth control you crave sweet or salty foods and fast food more often. Since depression, anxiety and other mental health-related side effects are associated with contraceptives you could very well be tempted to indulge in sugar in an effort to feel better. Make a strong effort to change your diet to healthy, whole foods.

  • Ensure That You Eat Enough Fiber

The average woman needs roughly 25 grams of fiber per day but only eats about 15 grams, according to medical sources. Dietary fiber is important for your digestive tract as well as your overall health and helps with weight loss/weight gain prevention. Along with eating whole foods, make sure you keep an eye on how much fiber you are getting.

  • Exercise Regularly

Getting plenty of exercise, particularly cardio, will help you stay healthy and strong while on birth control. The American Heart Association recommends women get a total of 150 minutes of moderate exercise per week. You can break this down into five 30 minutes sessions. Alternatively you can do 75 combined minutes of vigorous exercise per week. Many good hormones you need are released after exercising, like serotonin and dopamine (more info).

  • Consult Your Doctor with Concerns

Every woman is an individual and can have different side effects from contraceptives. Some women have zero issues even after taking a pill for years. Others may experience significant mood swings, depression and anxiety after just a few months. It cannot be stressed enough that if you feel unusual you should speak with your doctor. Often times it’s as easy as switching to a different type of birth control for your issues to be resolved.

Birth control, whether it’s an oral contraceptive or a shot, can really benefit women by giving them peace of mind when it comes to a having a healthy sex life. If you feel like you need to be on birth control, make an appointment with your physician to discuss your options.

Brooklynn lost 54 pounds

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Update 2016: Shout out to Brooklynn! She is a proud Class of 2016 high school grad and she’s lost an additional 15 pounds for a total of 69 pounds gone.

brooklynn before and after

“I have actually lost an additional 15 pounds since my story was featured last year and I am still running regularly! I am signed up for my first 5k which takes place in September. One thing I have noticed is that as I get closer to my ideal weight, it has become harder to lose as quickly. Now, the next goal I want to achieve is to match my eating habits with my exercise routine. In all honesty, I feel my eating habits are what is holding me back from reaching my ultimate goal. Hopefully, with the right research and a change in mindset, I can overcome the obstacle. That being said, I am thankful for how far I have come.”

Weight Loss Story of the Day: Brooklynn lost 54 pounds. After gaining weight due to epilepsy medication in elementary school, this young lady faced additional weight gain and bullying going into middle school.  She decided in 8th grade to change lifestyle and focus on what would make her happy.  She’s now about to enter her senior year of high school and we applaud her for making a healthy lifestyle change at such a young age.  Here is what she shared with us about her journey…

brooklynn weight loss

Hi, my name is Brooklynn Grace and this is my weight loss story. My family has a history of obesity, and when I developed epilepsy in the third grade, it wasn’t hard for the medicine I was placed on to help me gain 30+ pounds that year. I was taken off of the medicine because of the increased weight gain; however, my weight continued to increase over a period of time. When I was in seventh grade, my highest weight was 252.8 pounds. I was teased by one girl at school and I would even have times where I felt as if my own mom wasn’t supportive of me because she was always harping on my weight. I didn’t love myself and I felt like if I continued, I would never reach my goal in life of being and actress and performing one day in my favorite Broadway musical, The Lion King. That’s when I decided to make a change. Not for my mom, or the girl who would tease me, but for myself.

At the beginning of my eighth grade year I began doing Zumba in my basement, I lost ten pounds by the end of the school year. My freshman year of high school I joined my school’s color guard and continued doing that plus Zumba for the duration of my freshman and sophomore year. There would be moments where I would stop and start again but I refused to let myself go back to where I was. I sing in my school’s choir, play violin in my school’s orchestra, participate in my school’s theatre program, volunteer in the children’s department at my church, and participate in other numerous programs that keep my schedule busy and hardly leave any room for exercise, but I managed to pull through.

I started cutting back on a lot of sweets. That was my primary issue because I always have had a sweet tooth. I created a more balanced system as far as when I would eat them compared to when I would work out. For example if I went to a party or family gathering and had too much cake, I would add an extra 30 minutes to my workout routine. I also stopped drinking pop and that has made a tremendous difference in my health as well. My initial workout plan was 3 days a week for 2 hours in the evening. The first 30-45 minutes I would use the Just Dance game on the Sweat it Out mode because I found the routines fun and they got my heart rate going. After that, I would do the Zumba program for an hour which kept my energy up and I increased the intensity of the videos as time moved on, and finally I would do just some added strength training I began with basic sit-ups and eventually moved on to other exercises such as squats, scissors, lunges, and push-ups.

Currently, because of marching band, I do not have to do Zumba as often since we exercise at practice. However every morning that I do not have practice, I do some strengthening exercises, go to my local park and I run/walk 2 miles in 2 minute increments using the Couch 2 5k app. One of my goals is to be able to run a marathon by the time I graduate next year.

Now that I’m almost a senior in high school, I am happy to say that I weigh 198 pounds, but I’m far from reaching my goal. I may not be there yet but I’m closer than I was in seventh grade. I’m happier and more confident. Weight loss is hard especially as a teenager, but I keep going so that I can be and inspiration to myself and to others. I am seventeen years old and I am proud to say that I have lost 54.8 lbs and counting. (height: 5’6″)

My advice to anyone who wants to lose weight is that losing weight is like riding a roller coaster. There are ups and downs, but you got on the ride for a reason and you don’t want to get back in the waiting line. So, just keep going and remember to enjoy the ride. If there has been anything I’ve learned it’s that losing weight can be fun, you just have to find what’s best for you.

Instagram: @brooklynn_priscilla

5 Potential Dangers of Drinking Diet Beverages

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diet drinks sodaIt’s no surprise that soda is one of the most widely consumed beverages. Coca Cola and Pepsi lead as the most popular brands but you may be surprised that diet Coke is the second most popular soda here in the US.

Diet drinks, especially diet sodas, may just be one of the unhealthiest beverages. Though a drink with no/low carbs, no sugar and low calories is quite appealing, there is a potential dark side to them. Diet soda isn’t the only culprit…not at all. Diet drinks in the form of lemonades, sport’s drinks, quick to make powders and juices aimed at the health-conscious can have equally damaging effects on health.

Here are just 5 health issues diet drinks and diet sodas may cause in those who drink them regularly.