weight gain

Jul lost 47 pounds

April 17, 2015 by Ajima Jackson 2 Comments

Update Oct 2019: Jul lost 60 pounds. She initially shared her story with us back in 2015 and she is still going strong.

Jul before and after

God is good! I have maintained my weight since the last update. My greatest tip is water intake. I can not overemphasize drinking water. Also, I like slices of cucumbers mixed with pineapples.

Don’t ever forget to use portion control. I eat a small meal every 3 hours and drink water in-between. Sometimes, I snack on almonds, pears, or green apples.

The advice I can give to my sisters who are struggling with their weight is that losing weight must start with your mind and spirit. It took me years to realize this. You must change your habits and always remember that when your body is hungry, it wants nutrients, NOT calories. – @officialjulzebulon

April 2015 – Weight Loss Story of the Day: Jul Zebulon lost 47 pounds. She experienced weight gain from emotional eating after the loss of her father, followed by pregnancy weight gain. Her story should serve as inspiration for women facing weight loss after pregnancy. Here is what she shared with us about her journey…

jul before and after

Life is a blessing, but sometimes situations hit us very hard and the only option we have is junk food. During my pregnancy, I was eating everything my eyes saw. Dark chocolate, white chocolate, pink chocolate, whatever chocolates…lol. A day without McDonald felt like I was in prison. Then I lost my Dad and everything went from bad to worst. Junk food became my best friend. I went from 165 pounds to 235 pounds very fast. Adding weight can happen very fast but losing it is a bitch. After that, I gave birth to my baby C-section on 12.26.14. I was resting in my hospital bed, still in a horrible pain, I looked at myself and didn’t like what I saw. I made a promise to myself that now the baby is out I had to take care of myself. I didn’t know how it was going to happen but I had to start somewhere.

Few days later I was discharged. I came back home, changed my eating habits and controlled my cravings. I stopped eating bread, white rice, fried plantain, chips,…etc and I eat 3 hours before bedtime. I made healthy food choices like beans, avocados, greens, more fruits, grapefruit, almonds, and more water intake. I don’t have any specific YouTube videos, I just watch any workout video and do some dancing. I also purchased a treadmill, so I normally workout at home like 30-45mins. My favorite form of exercise is dancing, because I sweat and I don’t feel bored. I also joined some groups on Facebook for motivation.

I’m still a work in progress but so far I’m 47 lbs lighter 3 1/2months (height: 5’5″). My goal weight is 160 lbs and I must achieve it before my baby turns 6 months old. 47 pounds in 3 months might sound wired but yes, I did it and it’s true. I’m working my butt off everyday lol.

My advice for those that wants to lose weight: stop procrastinating. If you truly want to lose weight, focus on it. Cut off sodas, bags of chips, pizza etc, and learn how to say NO to junk foods. Don’t say you want to lose weight yet everyday you’re chilling on the couch snacking on the wrong foods. Make a healthy grocery list and always stick to it. When you feel like giving up, always reach out to people that understand your struggle. Being a SEXY mom isn’t only for celebrities. With dedication, commitment, and discipline, you can achieve anything.

jul weight loss

jul zebulon before and after — April 2018: Jul is still going strong.

Update 2017 – We shared Jul’s story a year ago and she’s sent in a great update. She’s had some ups and downs, but she hasn’t given up. Now, she’s down a total of 60 pounds.

jul before and after

Since the last time you shared my story, I have struggled back and forth with my weight, but I finally regained my confidence and self esteem. I figured out that my biggest enemy was my eating habits. So, I stayed away from fast food and starchy food (Pizza, McDonald’s, rice, etc). I increased my protein shakes. I bought a protein shake powder, B12, Zinc and Biotin from GNC store. These things has helped me significantly with achieving my weight loss. The B12 supplement is my No. 1 because it’s gives me energy. I see myself getting skinnier and skinnier every day. I am still dealing with my Dad’s death, but it’s a process that only time will heal.

My goal weight is still 160 pounds. I don’t want to be too skinny, my body is not meant to be tiny. I want to be moderate, elegant, and beautiful. I’m concentrating on losing fat, not lean muscle. I receive so many compliments and everyone wants to know the secret to my success. My advice for other people is to stay away from that “quick fix” stuff. (I.E. slimming tea, herbal medicine, pills, etc.) If you can control what you eat, you will lose weight fast, safe and effectively.

I have lost 60 lbs in total. I am still a work in progress. Sometimes I lose, when I think of my Dad’s death, I end up gaining but so far it’s been steady. I can’t complain because I know that God is great! People can follow me on Instagram: @JUL_ZEBULON or Facebook: LadyJul Zebulon for more weight loss info.

What’s the Cause of Menstrual Cycle Weight Gain?

March 31, 2015 by Ajima Jackson 2 Comments

Many women will agree that they not only feel emotionally crabby or irritable during their period but also feel bloated. A common concern is that you might actually be gaining real weight during your period as well. This can be especially worrisome to women who are trying to lose weight already.

The truth is, yes, you can experience weight gain that is some way related to your menstrual cycle but this occurs before your period comes as well as during it. The follicular stage is specifically the time in which women feel bloated and might notice they weigh a bit more than normal. This stage occurs about a week to a week in a half before your period actually begins. A gain due to water weight and bloating is normal and will usually dissipate once your period starts.

What Causes Weight Gain?

The hormones in the body are responsible for the weight gain the week or so before a woman’s period. Estrogen is extremely active during the follicular stage and women naturally gain weight as their bodies prepare for fertilization. This is important if you are trying for a baby, not so helpful when you aren’t.

The main reasons why you gain weight during your period includes:

Water Retention
Bloating
Gas
Skipping Exercise
Indulging Your Cravings and Overeating – This is the one that causes weight gain that will last after your period has ended.
Low Insulin Levels

How Much is Normal Weight Gain?

According to doctors, normal weight gain due to an upcoming period can be anywhere from half a pound up to 10lbs depending on the woman. The average woman will only gain a few pounds but if you gain more, don’t worry. You can take steps to reducing weight gain by changing your diet or lifestyle. Illness and medical issues can also impact how much weight you gain or how your menstrual cycle will affect you health and weight.

How to Reduce Weight Gain

While it can be impossible to totally prevent any weight gain during your cycle, you can tweak areas of your life to reduce what weight you might gain. Here are a few dietary or lifestyle changes you can use to reduce water weight and bloating.

Drink plenty of liquids! It seems counterintuitive to drink more water to prevent water weight but it is true. Pure water is the ideal beverage but if you find you need some flavor look into coconut water, vitamin water or sparkling fruit waters.
Avoid sodas and other sugary drinks. It doesn’t need to be explained that soda is bad for you. Even diet soda is an unhealthy option and can increase weight gain. Don’t forget that commercial juices are often extremely high in sugar so even though they seem healthy, they can still increase weight gain and raise your blood sugar much like a candy would. If you’re going to drink juice, make your own with a juicer at home. Avoid drinks with artificial sweeteners.
Limit your sodium intake. Salty foods and beverages are going to increase water weight retention so it is a good idea to reduce how much you consume before your period, even if your body is strongly craving them.
Take a calcium or vitamin D supplement. Getting some extra calcium will help your body gain less weight and also drop the weight more quickly. This is especially important for women who don’t consume a lot of meat or those who are vegetarian or vegan.
Take a magnesium supplement. Low insulin levels are common before your period since your magnesium stores are low. Taking a magnesium supplement can really help reduce water retention and curb overeating.
Keep up your exercise regimen. You might feel less motivated to work out the week or so prior to your period but it’s important you do anyways. You may feel more comfortable avoiding abdominal exercises close to your period however.

Does Period Weight Gain Last?

Worrying about whether the extra weight is permanent is completely understandable but a difficult question to answer. If you’ve been eating healthy and have avoided binging on junk when you have cravings then your water weight will disappear during and/or after your period. Weight gain solely from your body during your cycle is not permanent. However, if you’ve been indulging your cravings often and have become lax on your exercise regimen then your weight gain isn’t going to drop on its own.

When You Don’t Lose the Water Weight

If your period has come and gone but you’re still a few pounds over your usual weight than you will need to take action. First and foremost, you should make sure you are drinking plenty of water to rehydrate your bod. You also should try and change your diet to include healthy vegetables, fruits and lean meats while limiting salty foods. Generally losing the “leftover” weight from your period isn’t difficult since it’s typically more water weight than actual fat.

Feeling a little bloated and gaining a couple extra pounds is nothing to worry about. It is a completely natural part of your menstrual cycle and if you maintain a healthy diet you don’t need to worry about it being permanent.

References:

Tyria lost 90 pounds

March 23, 2015 by Ajima Jackson 1 Comment

Weight Loss Transformation of the Day: Tyria lost 90 pounds. This proud mom of 3 went from a size 20 to a size 12 by making practical changes. She wanted to get healthy for her family and avoid the negative effects of high blood pressure and high cholesterol.

tyria before and after

Hello, I would like to share my story. I’m 34 years old and I’ve struggled with my weight since having my oldest son in 2000. I just couldn’t seem to stay motivated, being so busy working and being a dedicated mother. In 2012, I finally started to lose weight by simply walking a lot and drinking water. I lost 40 pounds in 6 months.

Well, I started dating and long story short, I conceived my 3 child. During the pregnancy, I gained a lot of weight. I went from 231 pounds to 280 pounds. I had post partum high blood pressure which scared me and my cholesterol was up to 299. I decided to lose weight for myself and my 3 children.

I was off the medication in 2 months and my cholesterol was back down to 199 in 3 months. I worked hard. I would put my daughter in the stroller and do a brisk walk for 3 miles a day. I joined spin class 2 times a week and yoga once a week. I also ate small portion meals and lots of fruit, veggies and smoothies. I also cut back on heavy carbs, like rice and pasta, and sugar, because I loves sweets. I drink 6 to 8 bottles of water a day. I only had one cheat day a week and that was light snacks. It takes a lots of dedication and discipline. In one year, I went from 280 pounds to 190 pounds. I was a size 20 and now I’m a size 12.

I have so much energy now. I play basketball with my boys and can run behind my daughter. It’s a daily struggle but it’s a struggle that I’m happy with. I’m healthy and happy and that is what matters. A lot of black women suffer from high blood pressure and heart disease and we can change that by eating healthy, exercising and cutting back on sugars and fried food. I now train a few women in my area to eat right and work out. I hope that my weight loss story can help someone else.

Instagram: @thiccbeauty

Nina lost 80 pounds

March 22, 2015 by Ajima Jackson 15 Comments

I have been on vacation for the past few days in Miami and have fully reaped the benefits of my labor. I was going to wear 1pc swimsuits but I said screw it. Miami is getting this mommy tummy AND these tiger stripes. I’m going to be completely honest with you in that I have not been going to the gym like I’ve wanted to the past 2 months… and I mean once or twice every couple of weeks. BUT I’ve been keeping my diet in check… never skipping breakfast and eating small meals every 2-3 hours along with drinking lots of water. What you eat will do more for you than you think. Going to gym just assists in what you’re doing in the kitchen. Here’s to taking it one day at a time in living healthier. #healthyliving #teamfit #fitness #fitspo #fitspiration #southbeach

A post shared by Nina Hibbler-Webster (@lifestylechangewithnina) on Jun 19, 2017 at 9:14am PDT

A photo posted by Nina Hibbler-Webster (@theninaexperience) on Jul 26, 2016 at 10:02am PDT

Update 2016: “It’s #transformationtuesday so I’ll share this before and after of me. Once upon a time, I felt reluctant to share my story along with any kind of “before” photos, bu one day I woke up and was feeling a constant nudge from God. I made the decision to finally share in hopes to motivate and inspire someone. That nudge from God was for a reason. I didn’t realize how many people would be inspired by my story. I don’t have many before photos because I hated taking pictures then. After 2 babies, losing the weight was extremely difficult, but I made up my mind that I needed to connect with God on a deeper level in order to achieve what I knew needed to be done. No more excuses because they’re so easy to do. At the end of the day, I’m the only one responsible for how I live, eat, speak, etc. So I took control and got it done. Was it easy? Of course it wasn’t. I will say it is one of the most rewarding personal journeys to date. I lost a total of 80lbs. I post all of my health and fitness related posts at @lifestylechangewithnina I’ve set new fitness goals for myself and am motivated by others who do the same.“

March 2015 – Weight Loss Transformation of the Day: Nina lost 80 pounds. After experiencing significant weight gain during two pregnancies, she sought out help from a nutritionist. Using a custom eating plan and exercising regularly worked for her. This mom of 2 is a model, actress and vocalist. Check out her story.

nina before and after

I’ve always been an athletic person, slim and in shape. I had my first child in 2010 and I gained about 70 lbs (weighing 250 pounds). Within a year’s time, I managed to lose 60 of those 70 pounds. The funny thing is that before I got pregnant, I was already trying to drop 10 lbs (weighing 180 lbs at the time).

I got pregnant and had my 2nd child in 2012. With my 2nd pregnancy, I had planned not to gain a lot of weight and to do better. However, I was put on bed rest around week 22 and still ended up gaining weight. That put me at 235 pounds after my baby was born. Dealing with post-partum depression and two small kids made it very, VERY tough. A year went by and I had only lost 25 pounds. This was so disappointing! I was so depressed about it. I mean I would literally cry in the shower because I was so disgusted with myself. I would pray during those shower crying spells because I just felt lost. I just prayed for guidance. God was let me know that I had the power to change things.

One day, I got sick and tired of being sick and tired with myself. I was fully ready to commit myself to change. My mind was made up. I knew that to be successful, I would need help because at that time I was mentally drained. I was still partially depressed and dealing with the stresses of motherhood. I went to a weight loss facility and spoke at great lengths with a nutritionist. It was an eye opener for me. I realized I was doing so many things wrong that I thought were right.

She put me on a 1500 calorie/day diet. I start drinking more water, taking in more protein and cutting the multitude of carbs I was consuming. The first week on my diet, I lost 8 lbs! After that, I consistently lost 1-2 pounds per week. With each week’s weigh in I was more encouraged to continue on.

The before photo shows me before at about 215 pounds and the after photo shows me at about 155 pounds, my smallest weight since college. After baby #2, that brings my weight loss total to 80 pounds!

Today, my eating habits have completely changed and I workout regularly. I eat 5 times a day and workout at least 3-4 times a week. The things that were once difficult to do (eating habits, working out, drinking water, etc) are now second nature. So, if you’re in the middle of your journey or just starting, I just want to encourage you to push through. You are the best project you’ll ever work on and you will always get to wear your reward!

www.ninahibblerwebster.com
Instagram: @theninaexperience

How Do Hormones from Your Cycle and Stress Affect Your Weight?

March 17, 2015 by Ajima Jackson 1 Comment

hormones and weight Hormones are responsible for everything from sexual functions to controlling the metabolism. Unfortunately, these hormones can also cause weight gain for many women. If you’ve noticed a couple extra pounds on the scale even though you’ve had no change in diet and exercise, you might be experiencing hormone-induced weight gain.

Menstrual Cycles and Weight Gain

Naturally, a woman’s hormones are quite intense during her menstrual cycle, particularly in the week or so leading up to it. Most women already experience side effects like irritability, cramps, skin blemishes and some bloating. These are all caused by hormones.

Estrogen is the main “female” hormone that causes weight gain. This weight gain is simply your body preparing for pregnancy, which is great if you’re trying to get pregnant. It’s not so great when you’re already trying to lose weight. The estrogen hormone plays a role all throughout each month, from when your body is developing follicles to when you ovulate and finally begin your period.

After a menstrual cycle your body essentially “restarts”. First your body will start developing follicles and choose an egg for fertilization. During this stage the estrogen levels in your body are really starting up which means you will begin gaining a small amount of weight. This weight is caused by your uterine lining thickening to prepare for an embryo. Depending on your body you can expect to gain anywhere from ¼ to ½ a pound of weight during just this stage.

Your body will then go through an ovulation. Usually you will feel energized during this time but also gain water weight. After your ovulation you will go through another phase where your bloat will begin to dissipate but you also are going to start those PMS food cravings. Most women who gain weight during this stage actually do so because they are eating more without realizing it.

Once your actual menstrual cycle starts you may feel some abdominal cramps and act pretty moody. You may still feel bloated the first couple days. The good news is that your menstrual cycle sparks weight loss from what you gained thanks to your hormones. Immediately after your period you will likely be at your normal weight (if you haven’t given in to cravings).

The average menstrual cycle can bring about anywhere from a 1lb to 3lbs in extra weight from your hormones. However, this can be more if you indulge in cravings for salty or sweet junk food.

Aside from estrogen, there is another hormone that can cause weight gain in women.

The Stress Hormone

Cortisol is also known as the “stress hormone”. This hormone is incredibly useful but sometimes does its job too well.

When you feel stressed, afraid or even just upset your adrenal glands fight back against those feelings by producing cortisol. Cortisol helps your body fight stressful events by stabilizing blood pressure, boosting your energy as a survival response (think fight or flight) and strengthening your immune system.

This is all well and good but the average person is stressed on a daily basis. In fact, according to a study done by the American Psychological Association 33% of people feel extreme stressed on a daily basis. Not surprisingly, over 70% of people cite experiencing both physical and psychological effects of stress.

So if cortisol is supposed to fight stress, how can it cause weight gain?

Simply put, people are so stressed that their adrenal glands are overloaded. The body responds with pumping out cortisol in an effort to fix this problem. A cycle of constant stress and overactive cortisol is where the problem begins.

Naturally humans produce some cortisol in the morning and very little at night. When this cycle is disrupted the body starts producing cortisol all throughout the day. Cortisol is an energizing hormone so when this occurs, people end up feeling pumped up and even jittery throughout the day and at night. This extra energy causes your body to need more food to fuel itself.

Not only will you eat more which causes weight gain but cortisol also increases your blood sugar levels. All of this extra insulin is transferred into stubborn fat by your body. Unless you start a stress management program these cycles will continue and eventually cause worse health issues than just weight gain.

Hormone Imbalances

If you’ve been eating the same diet and maintain a good exercise regimen but still gain weight, you may have a hormonal imbalance. It is important to schedule an appointment with your doctor for a checkup and a blood test to see if anything is wrong. See your imbalance as a medical issue, not just a weight gain issue.

How Can a Calorie Deficit Help You Lose?

March 10, 2015 by Ajima Jackson Leave a Comment

A common term you’ll hear when researching weight loss or dieting is “calorie deficit”. A calorie deficit occurs when you eat less calories than you burn in a day. This deficit in calories is what the basis of many diet regimens rely upon for results.

Calorie Deficits and Weight Loss

Calorie deficits and weight loss go hand in hand. When you burn more calories than you consume your body will start to drop weight, in theory (medical issues and metabolism problems can be a factor). As an example, let’s say you eat 1,500 calories a day and burn 2,000 calories. If your body needs the 2000 calories, this means your deficit would be 500 calories. Since you aren’t eating the extra 500 calories as food your body takes it from fat reserves instead. Ideally you will have a calorie deficit of 500 to 1,000 calories depending on your weight and activity level. Each person’s situation is different.

Conversely, If your body only needs 1500 calories a day (that being the number of calories you burn) and you eat 2200 calories, your body has to do something with the extra calories. This is what brings on weight gain.

These 2 scenarios are the basics of weight loss and weight gain. When you look up how many calories you should eat on sites like iifym.com or myfitnesspal.com, they are calculating a deficit of calories based on how many calories you need to stay at your current weight. For example, you may need to eat 2500 calories a day to stay at 200 pounds, so a site or app may suggest that you eat 1800 calories per day for a significant daily calorie deficit (factoring in more exercise as well as healthier eating habits).

To figure out your calorie deficit you will need to do some calculations.

Calculating a Calorie Deficit

To figure out your calorie deficit you will first need to determine how many calories you burn on a daily basis. Daily calories burned includes both your exercise regimen as well as resting calories burned.

To find how many calories you burn during workouts, add up the total numbers of hours you burn per week and divide by 7. Multiply how many pounds you weigh by this number. Then multiply this number by the calories you burn per hour of exercise. Your resulting number will be the average calories burned from exercise per day.

Finding your resting calories burned is best done by using a calculator such as this one.

Once you have your resting calories you will need to subtract your exercise hours from the total. Do this by taking your resting calorie number and divide it into 24. Take that number multiply it by hours per day you aren’t exercising.

After all the calculating, add your calories burned at exercise and at rest together. The resulting sum is how many calories you would have to consume to maintain your current weight. To create your deficit you will need to subtract anywhere from 500 to 1,000 calories (or what you’ve been advised) from this sum. The resulting number is how many calories you can consume on a daily basis.

Don’t want to do all of this math? Use this calorie deficit calculator instead.

Common Calorie Deficit Errors

There are a couple common errors people new to calorie deficits make that can negatively impact their health and success.

The most common is improper calculations. If you come up with a number that doesn’t sound right, redo the math. If you struggle with calculating your deficit from scratch you may want to find a calorie deficit calculator to do the work for you, but these calculators and apps are not perfect. It’s key to keep track of what you are eating, how much you exercise and whether you are losing weight. As you lose weight, you’ll need to adjust your calorie intake and exercising to avoid plateaus.

The second most common error is shooting for a super high calorie deficit right off the bat. A high calorie deficit is a great way to spark weight loss but don’t overdo it. Too much a deficit will leave you feeling fatigued, irritable and can even cause illness from a stressed immune system. You will also be more likely to overeat or binge in response to eating dramatically less food. Remember, you can also add to your deficit if you find good results but want more of a change. To many people go from eating 2800 or more calories a day to trying to eat 1200 calories a day not realizing how much food they were eating before they started their weight loss journey and the deficit is too high.

Last but not least, the biggest problem people make with a calorie deficit diet has to do with the quality of food eaten. Just because you’ve created a deficit doesn’t mean you can fill your required calories with junk food. This will only harm your health in the long run to eat like that even though you can still lose weight. Typically if you eat unhealthy foods and still lose weight, you’re actually losing muscle along with the fat, but each person is different. Eat healthy foods that will support the health of your heart, liver, kidneys and other organs.

TIP:Keep a food journal to track everything you eat, either in a notebook or with a diet tracking program/mobile app. Ensure you insert the proper serving sizes as well (i.e. if you eat 2 servings, be sure you write down calories x2).

When Calorie Deficit Isn’t Working

The human body can be very individual from one another. This means that one diet isn’t going to always work for everyone. Calorie deficits aren’t exempt from this. Common issues associated with calorie deficits include:

Constantly feeling hungry
Gaining weight
Losing muscle along with fat

If you are experiencing these problems you need to either recalculate your numbers or consider a different dietary plan. People who are trying to eat a specific diet, such as paleo or vegetarian, may simply be unable to follow the textbook calorie deficit even though they are already achieving great results without a deficit or with one much lower than recommended.

It is important to consult with your doctor or a nutritionist if you feel like you are struggling with losing weight as this can be due to an underlying health issue, issues with your metabolism or hormone imbalance. Remember that the key to losing weight and keeping it off it choosing a way of eating that you will actually stick to. Don’t be afraid to mess around with your calculations a bit to find that calorie deficit sweet spot for your body.

Update: Heather lost 50 pounds

February 11, 2015 by Ajima Jackson 2 Comments

Update Aug 2018: We’ve been following Heather‘s story since 2012 and she has worked hard to keep the weight off.

heather before and after

I shared my story 5 years ago, I wanted to let BWLW know that I’m still going strong. I’m now a Zumba instructor and love encouraging others to meet their weight loss goals.

I was able to get the weight off back in 2012. It took me a year to lose the weight. I worked out 5 days a week and monitored my caloric intake by putting everything into the MyFitnessPal app.

I am always looking for ways to challenge my fitness goals. Now, I’m really focusing on weight lifting and toning. My goal is to be fit and healthy for the rest of my life. @rae_of_light16

We shared Heather’s story back in 2012 when she was down 45 pounds. She recently sent us an update to let us know that she’s not only maintained her weight loss, but she’s lost 5 more pounds. 50 pounds gone! Here is what she shared with us… (Read the original post here for more info)

Heather before and after

I started gaining weight while in a bad marriage. I became very depressed and turned to food for comfort. Between 2006-2012, I had put on over 40 pounds! In January 2012, during my separation, I woke up one morning and decided I wanted to change. I needed to get my body back. So, I downloaded the MyFitnessPal app and began logging everything I ate. I also got a YMCA membership. Both of these tools have been invaluable to me in my journey. I went from 168 lbs to 118 lbs. I weigh less now than I did in my early 20s!

I had to change my entire mindset about eating. I needed to learn portion control. I learned that it’s okay to have the occasional snack like a cookie, just don’t eat the whole bag. Whereas, at one point I would have several slices of cake at a party, now I just enjoy one slice and savor every bite! However, I’ve found that now I much prefer healthy, clean foods.

As far as exercise, I try different things so as not to get bored. I love group exercise classes like Zumba and Les Mills Body Pump. Group exercise allows you to meet others with similar goals and mindsets. In one of my Body Pump classes I met an 80 year old woman that inspires me! She is dedicated to her class and she is absolutely beautiful. In one of my Zumba classes, I met an 85 year old man that has been a member of the Y for over 60 years! I’ve met so many amazing people on my fitness journey and I’m so glad I took that step three years ago to get fit! I will become a licensed Zumba instructor on February 19, 2015.

My advice to anyone starting out is to just do it. Take that step. The best investment you will make is in yourself. Take care of your body. You’ll thank yourself decades from now.

Instagram: @heather_lovingme15

heather weight loss

Roleen lost 80 pounds

December 12, 2014 by Ajima Jackson 1 Comment

Weight Loss Story of the Day: Roleen lost 80 pounds and has kept the weight off for years. After years of unhealthy eating and a diagnosis of pre-diabetes she decided to change her life and fight obesity. Here is what she shared with us about her journey…

Roleen before and after

What was your motivation? What inspired you?

I am completely comfortable sharing that I was in a dark place when my initial weight gain happened. As a self-proclaimed “chubby girl,” I have always enjoyed fast food, junk foods and sweets. Eating unhealthy foods was a norm for me. As an adult, those habits continued. In 2002, I began a toxic relationship that resulted in years of trying to heal the pain with food. During this time, I gained over fifty pounds and was clinically “obese.” In 2005, I was diagnosed as pre-diabetic and I had to lose weight to avoid being on medication. I was scared, but I knew I had to make a change!

How did you change your eating habits?

At first, I worked on portion control. I ate the same foods (fast food, junk food), but in smaller doses. I lost 10 lbs just by eating less, but I was unable to lose more than that. Once I hit a plateau, I researched exercise routines and added more fruits and vegetables into my diet. At my heaviest, I ate fast food for all 3 meals. There was literally no food in my fridge, only cans of soda. My kitchen cabinets and pantry were filled with an assortment of chips, cookies and other junk food. I emptied my cabinets, threw away the soda and replaced the junk with healthy foods. I was able to lose 70 additional pounds by eating better and exercising.

Now, I stock up on lean meats, fruits, vegetables, hummus and whole grains. It’s so much fun to research new recipes to try out. Eating healthy is so delicious and filling. I eat many times throughout the day, instead of three big meals. I plan my meals out and freeze what I don’t eat. I carry a large insulated lunch container with food so that I don’t make bad food choices at work.

What did your workout routines look like? How often did you workout?

Six times a week, I do cardio and toning. I rest on Saturdays. My cardio is either jogging, running or a group fitness class. I teach Zumba on Tuesday and Thursdays. Toning is free weights, machines or exercise moves with targeted muscles. Exercising should be fun. I love going to Zumba and kickboxing classes because the music is enjoyable and I get amped up from it. It’s important to find an exercise routine that you enjoy so that it doesn’t feel like a chore.

What was your starting weight? What is your height?

I went from 190 pounds to 110 pounds at 5’2″ tall.

How long did your transformation take?

A year and a half. I have maintained goal weight since 2006.

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

If you fail to prepare, you prepare to fail! Meal prep is extremely important to losing weight. Avoid social eating at work and bring your own lunch and snacks instead. My go-to lunches are: huge salads filled with all types of veggies, soups, chilli, soups and lots of healthy snacks. Before going out with friends, look up restaurants online so you can plan what to eat. Try to eat foods that are natural and from the earth, instead of processed. I love eating juicy, lean cuts of steak or salmon at restaurants, paired with grilled or steamed vegetables. Brown rice and plain sweet potatoes are another healthy side options.

Instagram: @fitnessbaddie

Fighting PCOS: Kiah lost 55 pounds

October 21, 2014 by Ajima Jackson 12 Comments

Update: We featured Kiah‘s amazing story a year ago. She’s maintained her weight loss and dropped 8 more pounds. “I am down a total of 55lbs and have about 50 more to lose. I’m off my medication and losing weight naturally with PCOS. I’ve lost more inches than anything! I’m also teaming up with doctors kiah pcos and specialists to spread awareness about PCOS in hopes of finding a cure. The biggest changes that have helped me lose weight and keep it off is my willingness to keep working out. Even when I don’t always make the healthiest choices, getting adequate exercise is vital for continued success. I still don’t drink sodas and do my best to stay away from processed and chemical based foods. I continue to workout out at least 3 times weekly for 45-60 minutes. Here are some new before and after photos that I hope inspire more women. Thank you again for sharing my story. It is most definitely a journey. Steady wins the race!”

I want women with PCOS to know this….Fact: Women with #PCOS who exercise 30 minutes a day can lower insulin levels and take inches off their waist. A recent study has shown that PCOS women did not see weight-loss on the scale, but lab testing showed improvement in insulin sensitivity and waist size. I am proof that you can still become healthier and smaller even when the scale doesn’t move. I’m down 5 dress sizes and my PCOS symptoms have reduced significantly. For more information on the importance of exercise for PCOS go to www.pcosnutrition.com

Here are some new before and after photos that I hope inspire more women. Thank you again for sharing my story. It is most definitely a journey. Steady wins the race!” www.facebook.com/AjourneyIdeserve

kiah weight loss story

Oct 2014 – Weight Loss Story of the Day: Kiah lost 47 pounds. She was diagnosed with PCOS and experienced a number of symptoms including weight gain. She has worked to get her PCOS under control and change her life. Here is more info about her journey…

Kiah weight loss story

I have always struggled with my weight. I’ve gone from the college athlete playing basketball on a daily basis to an emotional eater adding unhealthy weight. My fitness and health experiences are broad spectrum. Recently,I was diagnosed with PCOS. I gained 95 pounds and went up 9 dress sizes in 11 months, losing a bit of myself in the process. I felt so alone and lost due to excessive facial hair, rapid weight gain, heart complications, and mood swings. I am currently on Metformin for PCOS, however that alone was still not enough to get the “old me” back. I had to fight for her and even though I did not always know how I would succeed, I was certain that I was going to succeed. Today, I am happy to say that I have lost 47 lbs and counting! Changing my eating habits and working out is a must for me to win against PCOS. I am sharing my journey to healthy living in hopes of helping my friends and family.

We all know it begins with a choice, a commitment to oneself to break bad habits and embrace good ones. We also know that the choice must be made daily, hourly; from 5 am alarm clocks to turning away carrot cake and doughnuts at work. My commitment is not just about losing weight, but starting a new lifestyle that includes better food, more activity, more joy, feeling healthy and happy. I am committed to caring for me because I deserve a joyful life.

My initial weight loss commitment was a struggle. I would exercise hard before going to work. I was feeling like I had accomplished a great deal only to see little to no weight loss (my starting weight for this journey was 265 lbs.). Weeks went by and only a few pounds to show for all my effort. Needless to say, I was discouraged feeling like perhaps the whole idea and effort put forth was pointless. I knew something wasn’t right as I had lost weight before using the tools that I had gained from all those years in athletics, yet I had no answers. Fortunately, I gained health insurance (finally) and made an appointment to see a doctor. I was diagnosed with PCOS or Polycystic Ovary Syndrome; a disease in which women’s hormones are imbalanced causing unwanted changes in the way women look. Overtime, it can lead to serious health problems, including heart disease and diabetes, due to weight gain. I am now on medication for the PCOS and with my doctor’s blessing I’ve recommitted to my goals.

I exercise at least 4 days a week and eat healthy foods once foreign to me – eggplant, brussel sprouts, and asparagus; in additional to healthier meats, no soda, more water, and no meals after 8 pm. I also chose to commit to the Dr. Oz two week cleanse diet during my journey with great success – 11.7 lbs. in ten days.

It has taken me about 8 months to lose 47 lbs. Its a journey my friends and I hope other women are inspired by mine. This is my journey. Everyone deserves to be healthy and happy…inspiration comes from a myriad of sources. Perhaps my successes, struggles, insights and support will inspire others. For workouts, motivation, and inspiration go to www.facebook.com/AjourneyIdeserve

Instagram: @ajourneyideserve

Kiah before and after

Breast Cancer Survivor: Tracey Dickson lost 40 pounds

October 19, 2014 by Ajima Jackson 5 Comments

Update 2017: Tracey wrote in to share that she is 9 years breast cancer free and has continued to keep the weight off that she lost after gaining weight during treatment. She is fit and fabulous at 50 years old.

I just wanted to take a moment and give you a weight loss/breast cancer update! I am 9 years cancer FREE and I have kept the weight off since after treatment back in 2008! Now, at 50 years old, I am PROOF that GOD, fitness and eating well can carry you a LONG way! Thank you so much for sharing my story a few years ago! I hope that I can continue to inspire just as your page continues to inspire and motivate me and thousands of other women! You give the women in our community the courage to dig deep and GO FOR IT!! BRAVO!
New Instagram: @traceyfit2fly

tracey before and after

Success Story of the Day: October is Breast Cancer Awareness month. As we reflect, I want us to celebrate this sista’s story. Tracey Dickson lost 40 pounds after gaining weight during chemo. She said something that I love: “Six months after chemo was over I had done what I set out to do, which was have breast cancer leave me better than it found me.” I think that is something we can all aspire to: to be better and to feel blessed after life’s trials.

Tracy breast cancer survivor

In 2008, at the age of 40, I was diagnosed with breast cancer. I felt like I had run full speed into a brick wall! As a flight attendant and certified fitness instructor I felt pretty healthy. I certainly didn’t feel like breast cancer would ever find me. Boy was I WRONG! I am only 5’3″ and I weighed about 128-130 at the time. By the time I finished chemo, I had gained over 30 pounds! I had won the fight against breast cancer, but in the midst of chemo I lost the fight to stay fit and trim. I knew that I was determined to have breast cancer leave my body waaaaay better than it found me. I remember my mother saying to me “Tracey, you have got to give your body what it is use to, and your body is use to MOVING!” So, with those words I began to FIGHT my way back to a leaner, healthier and more FIT body than ever before.

I started with my diet. I changed to more of a vegetarian lifestyle. I ate a lot of fish, vegetables, complex carbs like sweet potatoes. I also ate berries, nuts, and egg whites. I concentrated on eating more whole foods and less sugary packaged stuff. I drank plenty of water and green tea. I TOTALLY cut out sodas and high sugary juices and I made a point not to eat after 8PM. I also found that bringing snacks and meals with me on the road kept me safe from falling off my clean eating plan. I always try to incorporate a protein into each meal. But sometimes I switch things up and either eat a protein with lots of veggies or a complex carb with lots of veggies. My snacks were and still are nuts and fruit or protein. I also make healthy protein shakes at home.

Next it was time to get back on the trail and in the gym! I started out with 20 mins of cardio and 10 minutes of weights. My body was so tired and worn out it was all I could do. But as time went on I got stronger and I could tolerate more. I worked my way up to 40 minutes of cardio 5-6 days a week and 2-3 days of weights. Upper body then lower body on another day, then full body once a week. It was obvious that because I had more muscle my body was TORCHING fat and calories! The weight lifting was key and I felt AMAZING!

Six months after chemo was over I had done what I set out to do, which was have breast cancer leave me better than it found me. I was leaner, stronger and healthier and I had lost a total of 40 pounds! I was a petite 5’3″ muscle mama weighing in at 117! Sounds tiny but on this short frame I am solid as a ROCK!

I still follow my clean eating but now I shoot for 4-5 days of good cardio/weights instead of the 5-6 days. I learned that if you set your mind to something and WORK for it you can achieve it. Under Armour did a national search for 3 athletic survivors to be the face of their Power In Pink line and I was chosen. Once again I proved to myself that if you work for it God will do the rest!

I remember back when the doctor told me that I would have to jump through hoops to get well. I told her to show me the hoops. Now when I think back to that time I just smile, shake my head and say to myself “wow, I never knew I could jump so high!”

IG @traceyzdfit2fly

FB @ Tracey Dickson Scott

If I can…….YOU can! #MAKEITHAPPEN #BEANINSPIRATION#JESUSLOVESME #NOONEEVERSAIDITWOULDBEEASY

A photo posted by TraceyzdFIT2FLY (@traceyzdfit2fly) on Apr 1, 2015 at 6:07pm PDT

Tracy before and after