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Malika lost 49 pounds

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Featured weight loss success story: Malika lost 49 pounds.  She tried a number of exercise and eating challenges to help her find what works for her in terms of changing her lifestyle.  Here is her story:

“Hi, my name is Malika, I just celebrated my 33rd birthday on 9/25. I am not really sure what my highest weight was but two years ago at a routine doctors visit I weighed at 248 pounds. The Monday before my birthday I weighed in at 199 pounds.  I went from a size 22 to 14. The dress on the left was actually a size 12, taken the day after my birthday.
How did I do it? I learned the hard way that there is no easy solution, no one thing that works for everyone. So in the past two years, I tried many different things to keep me motivated and on track.

I have a FitBit to track my daily activity and steps, I also use MyFitness Pal to track my food intake. I have done several walk/jog challenges like the “30 runs in 30 days” novice challenge where you have to log a minimum of 2 minutes of running a day for 30 days straight. I try to workout 4-5 days a week; I’ve done Zumba, Kickboxing, and Bootcamp. I like the variation in the workouts. The most important thing was having the support and accountability from my sister and close friends. I am not where I wasn’t to be yet, but I will never be where I was before.

My eating habits have changed drastically, instead of eating three big meals a day, I started off my journey with eating 6 small meals for my body type. My carbs were limited to once daily, but like my exercise routine, I also liked to have variation. I have participated in juicing and smoothie challenges, the 100 sugar calorie challenge and a Special K challenge. I did all of this to find what will work best for me and what could be sustainable. I found that preparation is key and I have taken something away from all of the challenges.  However, I found that a low carb and small meals work best for me.”

Malika weight loss photos

Weight Loss on a Budget Tip #13: Get Free Health and Weight Loss Books on Nook and Kindle

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Hey Ladies, tonight I want to share my latest Weight Loss on a Budget tip.  Tip #13: Get Free Health-Related Books on Nook and Kindle.  That’s right, there are some great, free books available for your Kindle or Nook free of charge that have awesome recipes and wellness info.  NOTE: Please note that these books may not be free forever.  Some books are just free for a limited time, so take advantage of the deals while you can.

kindle nook free books

How do you find these books?

Here are some examples:

Examples of free Kindle ebooks in the “Health, Fitness and Dieting” category

Examples of free Nook ebooks in the “Diet and Health” category

LaToya lost nearly 70 pounds with weight loss surgery

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Let’s show some BWLW lost to LaToya.  She’s lost about 70 pounds with vertical gastric weight loss surgery to fight diabetes and high blood pressure. Here is what she shared about her weight loss journey:

Hello my name is LaToya and I would love to share my story with you all and hopefully others. I’m 27 years old and always struggled with my weight since I was a child. My turning point was last year after going for a routine appointment and examination with my Gynecologist, who noticed the darkness of my skin and tested me for diabetes. A week later I received the phone call I dreaded.  I was diabetic. The test revealed I had an A1C of 8.3 and fasting blood level of 130, which is too high. That was the saddest day of my life because 4 years prior my family and I laid my grandmother to rest due to complications of being a diabetic for years. Prior to the diagnosis I was already on meds for high blood pressure which runs on both sides of my family. Also, prior to the added diabetes diagnosis, months earlier I had gone to a seminar and decided to under go weight loss surgery. I was tired of struggling and I was too young.  I had to much life to live. On February 25,2013, I went in to have Vertical Gastric Surgery. It was exactly what I needed. I’m no longer on meds for blood pressure or diabetes. I’m down nearly 70 pounds in 7 1/2 months and I feel GREAT! I’m 30 lbs away from my goal and hope to be there before this year ends. I work out faithfully 4-5 days a week, drinks tons of water, and take in lots of protein. After the surgery, I’m now only able to eat a certain amount of food. I have to get in lots of protein and of course fruits and veggies. I cut back on bad carbs and I don’t drink any sodas. I started incorporating a lot of cardio, strength training, and lifting weights. This transformation has been AMAZING and I don’t regret under going surgery to get to this place. The surgery is an aid, but I still have to do the work by exercising and eating healthier. I hope that my story can inspire others.

Latoya weight loss photos Latoya weight loss story

Rachelle lost 136 pounds

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Weight Loss Story of the Day: Rachelle lost 136 pounds going from 340 to 204 pounds.  She embraced exercise and eating healthy.  Now she is an inspiration to those around her who have seen her progress.  Here is what she shared with us about her weight loss journey:

My name is Rachelle and I’ve been losing weight for about 7 months now.  I started in February.  That’s when I began working out hard with a personal trainer (BO) and she was AWESOME.  Then I started doing the techniques that she taught me when I could no longer afford her services. I started taking core classes, and spinning classes 3 days a week. I also did lunges, squats, crunches, push ups and other arm exercises to build a little muscle and to tone up my body the best way I knew how.

I started eating healthy. I stopped eating fast food, stopped drinking sodas and I did 3 day liquid fasts once a month. Don’t get me wrong I did treat myself once a month but I’ve learned not to treat myself with food.  Instead treat myself to something else. I was at my highest weight, which was about 340 pounds and now I’m at 204 pounds. So, I’ve lost over 100 pounds it feels so good to see that I motivate my family and friends, and how individuals are asking me how to get started.  They just don’t know that while I’m motivating them they are motivating me to keep going and to never see that 340 pound girl that I used to be. My advice for others is just to keep going and never give up.  It’s hard and you might have your off days but the next day is a brand new day. Just start over and make sure you are doing it for YOU and nobody else.

I’ve also downloaded an app called couch to 5k and that got me running, step by step, and now I don’t want to stop. This has truly been a journey for me and I’m proud of what I have done and keeping this weight off.  I’m inspired to help and motivate other individuals to get on the right path so I’m trying to go back to school to study nutrition, get my bachelor’s, and become a dietitian.  You guys will see me soon because I’m motivated to travel the world and let my story be heard. I am a living witness that no matter how heavy you are you have to start from somewhere and you CAN do it!!!!!!

Rachelle weight loss story

Whitney lost 82 pounds

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Let’s show some love to Whitney who has lost 82 pounds.  This lady of Zeta Phi Beta wrote to us to share how she pushed past the pounds and the pain of losing loved ones to obesity and began changing her life earlier this month.  Here is her story:

“Hello, my name is Whitney.  I stared my journey on Feb. 1st of this year at 490 pounds. I eat clean and workout everyday some times twice a day.  I want to show the world it doesn’t matter the size, we can all get healthy.

I’m 26 Years old and embracing this new walk of fitness. After losing my grandmother and my mother in their early 40’s from obesity, I feared that I would be next. Dealing with all the hurt and pain, I decided that enough was enough. I got on my scale and almost passed out at the fact that I had eaten myself into a 490 pound body. At that point I thought for sure life was over but after praying and turning it over to God I realized I had power to change. On February 1st, 2013 I got my first gym membership. I had no idea what I was doing and I couldn’t fit into any machines. This depressed me but I wouldn’t give up. So, I found one machine that I could fit and that was the elliptical bike. I rode that bike until I was able to burn 1000 calories a day. Then I worked my way up to the treadmill and the regular elliptical. I wouldn’t leave the gym until I burned 1000 calories. I also changed my eating habits. I would use My Fitness Pal as guidance. I then joined a boot camp class and the weight began to melt away.  I cut out all fried foods, I don’t eat any white carbs. Also, I eat three meals a day and nothing after 7 pm. I have a cheat snack (not meal) but only snack twice a month.

I’ve been on this walk for 8 months and I’ve lost 82 pounds. My current weight is 408. I am determined to walk out of this coffin I use to call my body. One meal, one workout, one day at a time, I’m doing things I never thought possible. Running, jogging, sit-ups, push-ups, squats, leg lifts, frog jumps, weight lifting…The whole works. Now, I’m able to help others who’ve thought they are too big to workout or be healthy. If I did it at 490 pounds I know that you can do it too. Join me in the movement. With God all things are possible. Follow my videos, pictures and food/ workout plans on Instagram @biggirl_workingout

My advice to anyone starting this journey is to remember we all have to start from some where. This is not a race but a lifestyle. We will have good days as well as bad days but we don’t give up and never quit. Working out is hard but day by day it will get easier. We have to push pass the pain and keep the mission close to heart. We can beat this fight of obesity. Remember God will break the chains but we have to break the habits. Be blessed!!!”

Whitney weight loss photosNow she can fit into one leg of her old size 36 pants.  AWESOME!!
Whitney weight loss story

Body Refined shares how Flo lost 71 pounds

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Personal Trainer Kurt Dixon of Body Refined, Inc in MD wrote to us to share another success story (We featured his client Michele back in June). His client Flo lost 71 pounds and he interviewed her about her journey.

“I was turning 30 in a matter of months and wanted to go into that new age of life looking and feeling better about myself.”

Say Hi to Flo! She started her journey to healthier, fit life last November. In this before and after picture, Flo is wearing the same exact dress. With all the changes she has made to her body and continues to do, she had the dress tailored to fit her new body.

Flo Akadje Body Refined Inc

Her progress in just 10 months…

  • Weight: -71 Pounds
  • Body Fat: -21.9 %
  • BMI: -11.8 Points
  • Dress Size: -10 Sizes

What was your light bulb moment that made you decide to lose weight? Did you think you were overweight?

My “Aha moment” (as Oprah would say) was when I was visiting my mother at her house. She had lost weight for health reasons. Looking at her, I saw how good and healthy she looked, and it made me want to lose weight as well. In addition to that, I was turning 30 in a matter of months and wanted to go into that new age of life looking and feeling better about myself.  I knew I was overweight but I just didn’t want to admit it to myself. So rather than trying to change it, I just bought bigger clothes.

Have you always been overweight? If not, how long have you been overweight? When did you notice you started to gain weight?

I cannot really say whether or not I was over overweight because I never got on the scale. I never really cared about my weight. Maybe I was overweight and I did not know it. (I guess you are right again!!! Damn you Kurt!!) I never got on the scale to see how much I weighed. I was always the biggest of all my friends. But my weight gain started when I got to college. I think instead of the “freshmen 15”, I gained more than that. My weight just kept going up from there.

Does being overweight or obese run in the family?

Being overweight in my family was acceptable. For the most part, all of my family members were overweight.  Being overweight I think was a sign that you were living the good life.    

Was it a difficult journey? Are you satisfied w/ where you are now?

Not at first because I was really determined to get in better shape. But now as I get closer to my goal weight I find it difficult because I am so anxious to see more results.

What have you learned about being healthy?

Being healthy is a way of life.  You cannot lose weight then revert back to your old habits.  I have learned that if I want to stay healthy I definitely need to continue to eat healthy and stay active.

How did you end up working w/ Body Refined Inc? What has your experience been like working w/ Body Refined Inc?

I was going to the gym everyday faithfully when I was given the card for Body Refined.  I hesitated at first because I thought that I was doing fine and did not need help.  Unsatisfied with the lack of results, I finally decided to call the number on the card. My life has not been the same since I have been working with Body Refined.  I have a new outlook on life and what it takes to make the change to a healthier lifestyle. My overall experience has been incredible.    

What advice would you give someone who wants to lose weight?

Someone who wants to lose weight should first be serious about it. Don’t just say I want to lose weight. Begin the journey with purpose.  Meaning if your reason to lose weight is to be healthier or wear a bikini, put that in your mind and go for it.  Every time you find yourself thinking you cannot do it, remember your purpose.

How do you feel now vs how you felt when you were overweight?

I feel better about myself than I ever did in my entire life.  I was very shy growing up since I was always the biggest of everyone around me. I was never really confident in myself and my body. Now I am very open and confident in everything that I do.

What kind of support, if any, did you get from family and friends? And in contrast, did you experience any negativity from friends and family?

I set out on this journey somewhat alone. I really didn’t discuss it with anyone. I knew that I wanted to lose weight but I didn’t tell anyone because I didn’t want everyone to make suggestions as to what I should do. Now as I am closer to my goal weight, I keep hearing “don’t lose any more weight”. People don’t really know what a healthy body should be.

Have you ever tried to lose weight before? If so, what was the difference in what you did this time vs. other plans or programs you tried to follow?

I have tried to lose weight but not with a customized comprehensive plan as provided to me by Body Refined. My attempt to lose weight included supplements recommendations by family members or as seen on TV.  I didn’t have the knowledge that I have now. 

Would you recommend anyone to Body Refined Inc? If so, what would be the deciding factor on your decision to refer someone to BRI?

I would definitely recommend people to Body Refined but only if they are serious about a lifestyle change.

As of right now, what more do you want? Are you at your goal? If not, what is the ultimate goal for you?

I am not anywhere near my goal.  I want to take my body to where it has never been before. I don’t want to just have a flat stomach; I want to have definition all throughout my body. I want to be able wear shorts and maybe even a bikini.

You can check out Body Refined on Facebook.

8 Ways to help your children avoid childhood obesity

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family affairProgress has been made in lowering the statistics of childhood obesity but it remains a significant problem. Over 17% of all children ages 6 to 19 are overweight. While there has been a small reduction in overall childhood obesity, there has also been a rise in children who are considered to be morbidly obese. Childhood obesity has been linked to everything from diabetes to asthma and learning difficulties, mood disorders and addiction tendency, plus new studies show that there may be a correlation between childhood obesity and early adult cancers.

Why are our children obese?

Childhood obesity is not just an American problem, but a problem in all industrialized nations. As economies improve, there is less time for home meals and more money is spent on the convenience of prepared foods. Prepared food has much higher rates of sodium, fats, sugars and is served in larger portions than should be consumed to maintain a healthy body weight. Also, in industrialized nations, the nature of childhood play changes from one that is based in physical activity, to one that is based in the passive entertainments of video games and computers.

How to help without creating even more problems

In the United Kingdom, a recent survey showed that while initiatives to reduce childhood obesity had been moderately successful, they had created a different problem – a rise in childhood eating disorders and mood disorders. There are ways to help your children avoid childhood obesity that don’t make food the enemy or create a low self-esteem. Here are 8 of the best ways to help your child stay healthy.

1. Show, don’t tell

Children copy what they see adults do. Don’t just tell your child how to eat healthy, do it yourself so they can see you making the right choices in types of food and the amounts that you eat. Avoid rewarding behavior or providing consolation through foods like ice creams and pastas. Find another way to make good grades special or to console your child after their first dating breakup.

2. Make the beginning important

A balanced breakfast sets the tone for the day in the amount of energy a child has and what they will be drawn to eat. Eating sugary things or breakfasts with a lot of carbs creates a craving for these items that will last throughout the day. Keep it simple and focused on proteins and fruits.

3. Make water fun

Drinking water can help curb appetites and serve as a snack. Plain water is boring, but a lot of the flavored waters on the market are loaded with sugars and additives. Try adding a slice of lemon or lime to water for added flavor.

4. Manage servings

A good rule of thumb is to never eat any one thing that is larger than the palm of your hand and to not go for seconds until after 20 minutes has passed from the first serving. It takes the body about 20 minutes to get the signal from Leptin that it is full.

5. Get active

Be the bad guy and put down some limits on the amount of time spent on the computer or playing video games. If you live in an area where sending your child outside to play is not doable, create a play area in the house that features soft sport toys or get one of the motion activated video games that feature dancing.

6. Get off the sugar train

Mind the sugar. Remember that almost all prepared foods have sugars added in them already so don’t allow your child to add more. It is important to know that if the body consumes sugar, it wants more. Don’t set up that craving.

7. Ban Soda

There is not one good reason for a child to drink soda. Even sugar free sodas are not a good idea as the artificial sweeteners reduce the ability to taste what is sweet so the child will then add three times as much sugar elsewhere in their diet to get the same sugar taste as the artificial sweetener.

8. Have set meal and snack times

Get consistent about meal and snack times so your child never feels as if they are so hungry they are starving. The more consistent the meal and snack time, the better able your child will learn how to manage their diet to avoid hunger.

6 Tips to help you find the best personal trainer

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personal trainerHiring a personal trainer isn’t just for pro-athletes and celebrities. Everyone can benefit from even 6 sessions with one. The cost is worth it because you will benefit in two ways. For one, a trainer can show you the exercises and routines to perform to reach your goals and show you how to do them properly so you do not injure yourself. Secondly, having a personal trainer can be one of the best ways to motivate yourself to stick with exercise and makes it more fun to do.

If you think the cost of a personal trainer is too much, sit down and go through your expenses. Look at how much you spend on foods and wellness items as a result of ill health, catching a cold, loss of work due to sick days and general misbehavior on your free time. Chances are the cost of working out with a personal trainer will wind up saving you money because being fit reduces illness, gives you more energy and encourages healthier living choices that can benefit your budget.

Not all personal trainers are going to be a good match for you and there is no one-size-fits-all approach to training to guarantee results. It does take time and effort to find the best personal trainer for your goals. Here are 6 tips to save you time in finding the best one for you.

Tip # 1 – Make sure they are certified

They don’t have to have a full out degree in sports medicine or physical education, but the many trainers are certified by a nationally recognized agency. That said, you can also find highly qualified ones at your local gym who have completed that gym’s proprietary training program. The point is you want someone who is qualified and who has credentials you can verify. There can be a risk for injury in training and you don’t want to be someone’s learning experience.

Tip # 2 – Make sure they ask the right questions

Good trainers will ask about your fitness goals. The best personal trainers will ask you questions about your current fitness levels, past experience and involvements with sports and fitness routines, current goals and most importantly, your medical history past and present. Knowing your medical history is essential to being able to construct a fitness routine that builds your strength, stamina and overall health. If you aren’t asked about your history, don’t go any further with that trainer.

Tip # 3 – Ask for Recommendations

Ask your friends who they use as their trainer. You should also look around your local gym and find someone who is in the kind of shape you want to be and ask who they used. You will get a lot of good feedback, not just about local trainers, but often about working out and healthy living that you can start making part of your routine as you continue your search for a trainer.

Tip # 4 – Schedule an assessment

An assessment is very different from “trying out” a training session. During the assessment, the trainer should be asking you questions about your history and goals, and performing baseline fitness tests to measure your strength, endurance, flexibility and cardiovascular levels. Some trainers will charge for an assessment as they tend to last longer than a typical training session and some will not. Many gyms will offer them for free as a way of promoting the trainers associated with the facility. Even if you wind up not going with the trainer that performed the assessment, you will have that much more knowledge about your goals and fitness level to help your find a better match.

Tip # 5 – A trial period

Don’t sign on for life with a new trainer; arrange a trial period with them. Setting a time frame like 90-days is a good way to get used to the trainer, the routines and to see results. At the end of the 90-days, another assessment should be performed and the decision made then if you are going to continue on.  Don’t be pressured into signing up for some long term deal.

Tip # 6 – The blind leading the blind

This last tip is one of the most important. Take a look at the trainer and ask yourself if they live the life they are selling. If your trainer has chronic injuries or inflammation associated with over training, has bad habits and promotes them or is a walking poster child for steroids then you should consider these issues as you make your choice.  Ideally, you want to be trained by someone who has the type of health and fitness you want for yourself so that you have a synergy with them and you click.

Martina lost 111 pounds

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Featured weight loss success story: Martina lost 111 pounds.  She no longer suffers from pre-diabetes, sleep apnea, knee issues or high blood pressure.  She wrote to us and shared how making lifestyle changes helped her get healthy:

“Hi. My name is Martina and I am a 33 year old woman, wife and mother of two girls. I’ve lost a total of 111 pounds in 14 months. I used to weigh 253 pounds.  Now I weigh 142 pounds with the help of diet and exercise and the support of my family and friends. On July 14, 2012, I had a breast reduction and weighed 253 lbs at the time of my surgery. After my surgery, I decided to lose weight for various reasons. I decided to lose weight due to my health. I was borderline type 2 diabetic with high cholesterol, back problems and facing other health issues. I was also having heavy menstrual cycles, had trouble walking and sleep apnea. I was at my heaviest, so I decided that enough was enough.

Six weeks after my breast reduction surgery, with the support from my husband, I decided to join the gym.  I changed my eating habits by changing my portion sizes, cutting back on sweets and unhealthy snacks and eating more fruits and veggies.  I stopped eating pork and beef, drinking soda and sweet tea’s. I started drinking more water and green tea, walking and working out at home. I also downloaded an app on to my phone called My Fitness Pal that helped a lot with my weight loss. In the beginning, I worked out 7 days/week with cardio and did strength training for 1 to 2 hours.  I cut back to only eating 1500 calories/day or less. Now, I work out 5 days/week for at least 30 to 60 mins with cardio and strength training.  I eat no more than 1800 calories/day. I feel healthier, younger, and stronger than I ever did when I was in my teens and twenties. Since my weight loss, my cholesterol has gone down dramatically.  I’m not facing type 2 diabetes anymore and I don’t have trouble walking up and down the stairs due to knee issues.  Also, no more sleep apnea, my blood pressure is low and my menstrual cycles are not as heavy anymore.  Since my breast reduction, I went from a size 46DDD to a size 36C. My motivation was my family, my friends and looking at old pics of myself and saw how unhealthy I was. My advice is to keep holding on and believe in yourself and with prayer, determination, dedication, and hard work anything is possible.”

Martina before and after weight loss

Weight Loss on a Budget Tip #10: Stop Paying for Sweet Coffee Drinks

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sweet coffee drinksIt’s Day 10 of our October Challenge.  Here is your Weight Loss on a Budget Tip for the Day: #10 – Stop Paying for Sweet Coffee Drinks.

You can save money and avoid excess calories by avoiding sweet coffee drinks.  You know that ones I’m talking about…I won’t mention the brands.  I’m talking lattes, mochas, and all the frosty sweet coffee concoctions you love.  Pairing the rush of sugar with the rush of caffeine can be very delicious and addictive.  I know it may be hard to kick the daily habit you may have developed for these drinks, but you can do it.

So you are saying to yourself, “I need my caffeine!”.  Ladies, you can still have coffee.  You have to ask yourself whether you really need that $3-6 coffee drink vs. a low cost/free regular cup of coffee with milk (and/or with a sweetener…but you know how I feel about diet sweeteners).  Making coffee at home or indulging in the free stuff at work will save you money in the long run.  Just be careful and watch those extra calories.  On average, half and half is 20 calories per tablespoon and regular sugar is 49 calories per tablespoon.

Examples of calories in popular coffee drinks:

  • McDonald’s Mocha, Large
    400 calories; 14 grams fat (8 grams saturated, 0.5 grams trans); 49 grams sugar
  • Starbucks White Chocolate Mocha, Venti
    580 calories; 22 g fat (15 g saturated); 75 g sugar
  • Dunkin’ Donuts frozen cappuccino with whole milk, Large
    610 calories; 8 grams fat (5 grams saturated); 123 grams carbs; 105 grams sugar
  • Starbucks Caramel Frappuccino, Grande
    410 calories; 15 grams fat (9 grams saturated); 66 grams carbs; 64 grams sugar