Black Weight Loss Success

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

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

weight loss challenge

March Challenge Check-in – Week 1 – March 1-8, 2013

by 5 Comments

Hi Ladies,

It’s check-in time for BWLW’s March Challenge.  Please take the time to let us know how March 1-8 has gone for you.

We want to know about your successes, your challenges and how your weight and health has been impacted.

March 2013 challenge

Blessings,

Ebony Ajima

February Challenge – Clean Eating / Food Diary Challenge

by 125 Comments

For the month of February the Black Women Losing Weight sisterhood will focus on and commit to 3 main GOALS:

  • We will commit to “Eating Clean”.
  • We will keep a food diary of EVERYTHING we eat for 3 WEEKS – Feb 4 – 24, 2013
  • We will commit to exercising 5 days per week for a minimum of 45 minutes per day.

february goalsThis month is all about really looking at the food we are putting in our mouths and being able to make food choices that work in favor of our weight loss and health goals, not against them.  People tell me all the time about how they are working out consistently and not losing weight.  They tell me about how they have added green smoothies and more fresh fruits/veggies to their diet but they have not dropped pounds.  Most of the time, the issue is that they have not stopped eating highly processed foods, sugary foods and food that is full of trans-fats.  This month we will work to clean up our eating habits and make sure that our exercise efforts are not hindered by our diet.

How do you join the challenge? – You are committing to actually DO what is outlined in the challenge goals above and to check-in on our online community (as a blog post or status message on your profile) or on our Facbook page EVERY WEEKEND.

  • WE do this to keep one another accountable to our collective commitment.  
  • We also do this to get support from others and give encouragement to those who are on this journey to health and wellness with us.

What is Eating Clean?

When you eat clean you will be eating unprocessed, whole foods that are prepared or cooked in ways that don’t add extra chemicals and toxins.  We are talking  about fresh fruits, fresh vegetables, lean meats, meat substitutes like tofu, soy, whole grains, lots of water, healthy dairy and fresh juice.  We will avoid fried food, fast food, junk food, bleached white flour, artificial ingredients, soda, commercial juice and sugary drinks, processed sugar (white sugar, corn syrup), and foods with preservatives, toxins, dyes, saturated fat, and trans fat.  You will likely be cooking at lot of food at home, making green smoothies, eating salads, looking for healthy snack, and really realizing just how healthy you’ve really been eating.

Here are some resources to guide you on the challenge:

Food Diary – Feb 4-24, 2013

For 3 weeks you will record everything you eat.  You can keep a journal for the whole month if you like.

Why?  Food is 70-80% of the weight loss equation.  You have to eat a healthy diet and commit to doing so as a lifestyle change to lose the weight for good.  Starving yourself or using quick fix solutions will work in the short term, but they can cause health issues in the long run and/or will lead to the pounds coming right back.

How do you keep a food diary?:  You can buy a 3-8 inch notebook and keep it in your bag to record your eating.  You could also create an online food diary instead.  How you want to record your food is your choice.  The key is to be consistent.

FREE TOOL TO USE FOR THIS CHALLENGE: I suggest that you use myfitnesspal.com (or as a mobile app) to easily track your eating DAILY.  We have a large group on MFP for Black Women Losing Weight members where you can connect with other Ladies who use the program.

  • You will keep track of what you eat and the amount of calories, fat, carbs, and sugar in what you are eating so that you understand what is really going into your diet.
  • You can find calorie counts on free sites like myfitnesspal.com and calorieking.com.

Exercise – 5 Days per week for 45 min per day

Be consistent with your exercise 5 days per week for a minimum of 45 min each day.  If you want to push yourself and do more, that is great, but let this goal be your baseline amount of exercise during February.  What you decide to do for exercise is your choice.  Walk, run, take a zumba class, dance around the house…you should do what you feel comfortable doing.   I will post videos and workout suggestions here on the blog during the month.

We can do this!  Please post your questions below.

What are BWLW’s Monthly Challenges all about?

by Leave a Comment

There have been some questions about Black Women Losing Weight’s monthly weight loss challenges, so let me clarify. For our challenges we have:

  • An eating habits goal
  • An exercise goal
  • A bonus goal for those who want to step it up
  • A book of the month

We check-in weekly on our online community so that we can stay accountable. That is via blog postings, status messages, photos…whatever you feel comfortable with.

That way, there is something for everyone. You are also free to modify the goals. For example, you aren’t going to start eating meat as a Vegan if we make lean meat part of the eating habits goals. If you already exercise for an hour 6 days per week, you aren’t going to go down to 5 days just because that’s our stated goal for the month.

Ultimately, we want to have challenges that everyone can participate in on some level, even if it’s just reading the book.

Hope that helps.

What should Black Women Losing Weight’s December Challenge be?

by 26 Comments

Update 11/28: The DECEMBER CHALLENGE goals are now available.  Thank you so much for voting in the poll.  Click here for the details!

Hey Ladies, It’s almost time for us to vote on our challenge for December.  Later this week, I will post the poll for you to weigh-in on and tell us what you think we should be doing for our challenge.  First, I’d like to get some feedback from you this weekend to factor into the choices we vote on.  What are your thoughts?

Thanks, Ladies!!

Breakfast without Refined Sugar and White Flour

by 2 Comments

Hey Ladies,

One of the questions I’ve been getting as we begin our November Challenge is “What can I eat for breakfast as I try to avoid refined sugar and white flour?”.  I know that it’s a challenge because so many breakfast foods have these ingredients in them.

My main suggestion is that you eat more fruits and veggies at breakfast.  You can make juice or smoothies.  You can add veggies to your scrambled eggs or omelets for more nutrition.  Tomatos, onion, asparagus, shallots, mushrooms, and other veggies can be added to lean breakfast meats on whole wheat pita bread for a great breakfast sandwich.  Also, don’t forget that fruit alone makes a great breakfast.  Bananas, cut up fruit or unsweetened applesauce are 3 examples of things you can grab quickly.

You can also eat…

  • Oatmeal with no sugar added.  If you’re used to a lot of flavor in your oatmeal, you can just add it from more natural sources.  Add fresh fruit, cinnamon, honey, etc.  Steel cut oats are a better selection than instant, but do what you can.
  • Egg whites are your friend. – Eggs are still on the menu for this challenge and a great source of protein.  Use egg whites to cut the fat and cholesterol.
  • Plain yogurt with fresh fruit.  Many flavored yogurts have added sugar. To skip the sugar without sacrificing flavor, opt for plain yogurt (plain Greek yogurt have a great creamy texture) and add fresh fruit and/or honey or agave nectar sweetness.
  • Whole wheat for breakfast. There are some great whole wheat breads out there that truly have no refined flour in them.  There are also some great whole grain, no sugar added cereals out there.
    – Ezekiel Bread and Nature’s Own Sugar-Free 100% Stone Ground Whole Wheat are 2 brands to try.
    – All Bran Extra Fiber Cereal, Puffed Kashi and Post Bran Flakes are all whole grain options for cereal.  I’d add natural sweeteners or fruit to improve the taste.
  • Lean Meat or Fish for Breakfast.  Chose meats like tuna, prosciutto, smoked salmon or turkey bacon.   Did you know that pork bacon has about 70 calories and 6 grams of fat for two slices but prosciutto has just 30 calories and 4 grams per equal sample.

Your best weapon as you strive to keep on track with our November challenge goals is education.  Be an educated consumer who reads labels and do your research on what foods are refined sugar and white flour free.

Our First Saturday Check-in: BWLW November Challenge

by 26 Comments

Ladies, it’s time to login to www.blackwomenlosingweight.com and post your weekly check-in for the November challenge!  Please take some time on Saturday or Sunday to let us know.  Post your check-in as a status message or blog post.

  • How are you doing with our exercise goal of 5 days per week?  This was not a full week of course, so how did you make out for the first 3 days?
  • Are you having any problems avoiding sugar?  Have you cut out sugar completely or just reduced your intake?  What is helping you to avoid the sweet stuff?  Do you have any tips of other BWLW Sistas?
  • Have you avoided white flour products?  What victories or challenges have you faced trying to avoid white flour and eat real whole wheat products?
  • Bonus Challenge:  How is your goal of juicing going so far?  What are you experiencing as you add nutrient rich juice to your diet?

It’s only Day 3, but many times it’s in the first few days of a challenge that people give up.  Don’t give up so soon, Ladies.  Stay accountable to the group and share with us.

Also, please take the time to encourage a few sisters as you would like to be encouraged

  • Comment on blog posts
  • Comment on status messages
  • Use the Advanced Search on the Members page of our online community to search for and connect to other women in your area.
  • Look at our groups page to find groups of women from your area or of similar interest.

Resources you should check out:

Steer Clear of Refined Sugar and White Flour – Huffington Post

Cancer Feeds on Sugar – The consumption of white sugar in the Western diet has increased significantly in the last 100 years (from 11 lbs a year in 1830 to 150 lbs a year at the end of the 20th century). It seems that the increased sugar consumption could be a contributing factor to the cancer epidemic. It is documented that people with diabetes have a higher incidence of cancer.  It was discovered by Otto Warburg in Germany that the metabolism of malignant tumors is largely dependent on glucose consumption. When we eat white sugar or white flour (high glycemic index foods) the body releases insulin accompanied by the release of IGF (Insulin-like growth factor) to allow the glucose to enter the cells to stimulate cell growth. Insulin and IGF promote cell growth as well as trigger inflammation in the system. This acts as a fertilizer for tumors.

 Truth About White Foods – WebMd.com

What Is White Food? – White food generally refers to foods that are white in color and that have been processed and refined, like flour, rice, pasta, bread, crackers, cereal, and simple sugars like table sugar and high-fructose corn syrup. Natural, unprocessed white foods, such as onions, cauliflower, turnips, white beans, and white potatoes don’t fall into the same category.  (Of course, health goes out the window when you deep-fry these or any other vegetables, or slather them with butter, sour cream, or cheese.) The difference between refined white foods and their healthier counterparts is processing and fiber.  Most white carbs start with flour that has been ground and refined by stripping off the outer layer, where the fiber is located.  Vitamins and/or minerals are frequently added back to enrich the refined product.

Here is a HITT Workout you can try at home.

Black Women Losing Weight’s November Challenge Goals

by 442 Comments

Our November 2012 Weight Loss Challenge will be the “Exercise 5 days per week | Avoid sweets, candy, soda, or white flour Challenge”!!!  We will also be juicing as a bonus challenge for those who are interested.

We will begin on Nov 1.  What do you need to do to join the challenge?

1. Commit to the challenge goals!
  • Exercise 5 days per week for a minimum of 30 min per day.  Of course you can do more, but this is the baseline minimum.
  • Reduce your sugar intake – We will focus on processed sugar (white sugar, corn syrup, artificial sugar, etc).  No soda, no diet soda, no sweets, no candy, no cake.  You can have natural sweeteners like agave nectar and honey in reasonable quantities.  You can also have fruit and sweet veggies like carrots.
  • No white flour – Our goal will be to avoid as much white, bleached flour as possible.  You’ll want to avoid most breads, baked goods, crackers, etc.

2. You will commit to check-in with your fellow BWLW sisters on our online community each Saturday in November to let us know how the challenge is going for you.  You will let everyone know your workout totals in terms of days and hours worked out.   You will also note what challenges and successes you’ve had while trying to avoid sugar and white flour.  Of course, you’ll also note how your weight is affected by the challenge goals.  Check-in with a status message, photo, blog post…it’s your choice.  We just want to hold each other accountable.  BWLW members will also be posting on our Facebook page.

Bonus Challenge – Juicing at least once per day!
Do you want to step up the complexity of this month’s challenge?  Interested in adding juicing to your daily eating goals?  Me too.  I’ve decided to add at least one 20 oz glass of juice to eating regime each day.  There are a lot of free recipe resources online that you can check out.  I’ll be using a great collection of 101 recipes I found: “101 Juice Fast Recipes“.  I bought it after I saw the juice fasting documentary “Fat, Sick and Nearly Dead“.  Just $1.01! for 101 recipes from African American Juicing Diva, Carla of Raw Raw Life.  Check it out!

Leave a comment below and let me know what your goals for November are and what you’d like to get out of this month’s challenge.

Our book of the month will be “Ada’s Rules” and I’ll be posting book club questions on the blog for discussion for those who are interested.

Ada’s Rules: A Sexy Skinny Novel – Ada’s Rules, the story of a black preacher’s wife who has 100 pounds to lose and maybe a cheating husband provides 53 principles for a personal health and beauty revival. A funny novel about serious subjects, from diabetes and obesity to infidelity, it provides a road map that any reader can follow to create change in their own lives and in the world. And it may just be the secret weapon we need to help us all balance the national health budget. Readers will see Ada in themselves as she perseveres through the joys and pains that come with being a loving parent, daughter, wife, friend, and community member pushing for change. Join Ada’s Army. Be one of the readers shifting the shape of the future one body at a time.

Black Women ARE Losing Weight with our monthly challenges! Let’s keep the momentum going in November.

What should BWLW’s November Challenge Be? Vote Today

by 25 Comments

Update 10/30:  Thank you so much for voting in the poll!!!  The results are in!!

BWLW's November Weight Loss Goals

Original post 10/25 ——————————————————

Ladies, it’s time to weigh-in on what our November Challenge should be. I’ve included 2 book club challenges where we would read along together and impliment the book suggestions as part of the challenge.  You will find the poll below.

Ada’s Rules: A Sexy Skinny Novel – For this challenge we would be reading about and then using Ada’s rules to help us with our weight loss. – Ada’s Rules, the story of a black preacher’s wife who has 100 pounds to lose and maybe a cheating husband provides 53 principles for a personal health and beauty revival. A funny novel about serious subjects, from diabetes and obesity to infidelity, it provides a road map that any reader can follow to create change in their own lives and in the world. And it may just be the secret weapon we need to help us all balance the national health budget. Readers will see Ada in themselves as she perseveres through the joys and pains that come with being a loving parent, daughter, wife, friend, and community member pushing for change. Join Ada’s Army. Be one of the readers shifting the shape of the future one body at a time.

Eat to Live – For this challenge we would follow the plan outlined in the book – The Eat To Live 2011 revised edition includes lots of new success stories from readers of the original book, plus a brand new chapter highlighting Dr. Fuhrman’s discovery of toxic hunger and the role of food addiction in weight issues.  This new chapter provides novel and important insights into weight gain, and explains how and why a diet of high micronutrient quality leads to the sensation of true hunger and maintenance of a healthy weight.  It instructs readers on how to leave behind the discomfort of toxic hunger, cravings, and addictions to unhealthy foods.

Other updates include:

  • New recipes and meal ideas
  • Inspiring success stories from people who have used the program to lose shockingly large amounts of weight and recover from life-threatening illnesses
  • New and revised Frequently Asked Questions
  • All references and material reviewed and updated to reflect current research and knowledge in the field of nutrition.

This easy-to-follow, nutritionally sound diet can help anyone shed pounds quickly-and keep them off.

Black Women ARE Losing Weight with our monthly challenges! Let’s keep the momentum going in November.

Check-in Day #3 – October Challenge

by 8 Comments

It’s Day 20 of our October Challenge!! Time to check-in and let us know how you are doing with the Challenge weight loss goals you committed to at the beginning of the month. Accountability is Key! If you need help, reach out. If you are doing well, let us celebrate with you!

3rd Oct Challenge Check-in

I reached my 5 hour goal and I really committed to eating more raw fruit and veggies. I feel good and I’m down 4 pounds for the month.  How about you?

Click here for review the October Challenge Details.