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Delisa lost 32 pounds

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Weight Loss Story of the Day: Delisa lost 32 pounds.  Instead of a gym membership, she joined a flag football team and a boot camp for exercise.  She changed her eating habits as well.  Find out the details of her weight loss journey:

Delisa before and afterAt my heaviest, I was 197 pounds which was in March of 2013. I then knew that I had to do something about it. I knew I was lazy but if I put myself in something fun it would help me reach my goal. I joined a flag football team! I also ate better, drank lots of water and the weight just fell off. Now, since the season is over, I knew I had to keep busy so I joined a bootcamp and I’m sticking with it! I lost my first 5 pounds in July 2013 and I am now 165 pounds as of February 2014! I have made it a lifestyle and I now try to encourage others on their weight lost journey as well on my Instagram: @iamdelisa and my Facebook page.

What I did with regard to eating: I counted calories first. I ate to live and I didn’t live to eat, which is still a challenge. A lot of salad was eaten and a lot of chicken with veggies (they were the largest amount on the plate) and little to no carbs. If I ate carbs, healthy carbs were ok like oatmeal for breakfast, fruit, whole wheat bread or sweet potatoes. I drank only water, no soda, sweet tea or juice for a long time. As far as exercise, since I was on the football team and we conditioned for the season. I did a lot of running and a lot of cardio. I hated running but I would run a lap then walk a lap. The routines and routes we did consisted of running, stopping catching the ball and running again. Basically lots and lots of cardio. I have yet to have a gym membership. I don’t use equipment, I just run or use my body weight to strength train and gain muscle. I sometimes may use a medicine ball or 8 pound weights to add something new to my workout but for the most part cardio, cardio, cardio.

I just want to share a little motivation to let you guys know that this journey is hard as hell and everyday I wake up with my challenge of food! However, I never gave up! I tried and failed many more times than I succeeded, but the fact is I never gave up! I tried diet pills, the Atkins diet and the only thing that truly worked was changing my diet and exercising! You can do it! If nobody believes in you, I do because I did it and I’m still going! I feel better about myself! I have a new found confidence that I’ve never had before! As much as sometimes I really have to drag myself to the gym, I still go! So, please don’t give up just keep going! It’s not going to be easy and it’s gonna take time but just don’t give up! #workout #healthyeatting #loveyourself #healthyandfit

Delisa weight loss story

How to Break Through a Weight Loss Plateau

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weight loss plateauIt happens to everyone. You are going strong with your diet and exercise program and seeing results for the first few months, and then all the progress stops. Welcome to the classic weight loss plateau. It is normal to lose more weight in the first few months per week as you change your lifestyle habits and then to settle into a steady pound a week loss (or for some even less).  Here is some info on how to break through that weight loss plateau.

Accept your body shape/family genetics

Make sure your expectations match your reality. If you come from a long line of short people, you can’t make yourself taller. If your family genetics shows you that you are going to be larger than a size zero, accept that. Don’t get caught in the prison of false expectations. Remind yourself that beauty is based in health, not in a Photoshopped image that is touted as what you should look like. That is only done to sell you a product. Real beauty is found in those who are confident, healthy, strong and engaged in life around them. The rest is all just trends and fads.

The block could be mental

You could have a mental block about your weight loss too. One of the problems that everyone faces is that we aren’t able to see our own bodies. Our brains take all sorts of shortcuts to fill in what we should be seeing with what we expect to see, based on experience, in order to make fast judgments. You have to be careful that what you may be calling a weight loss plateau is really that and not a change in weight distribution between muscle and fat that you can’t recognize in the mirror.  Things like bloating, medicine and the natural ups and downs of body weight that happen on a daily basis can affect how you see yourself. A good way to get around this is to base your judgment of your shape on measurements, not weight. A tape measure doesn’t lie and can provide evidence that you are still slimming down when the mirror and scale are telling you it’s stopped.

Make sure you are eating enough, especially if you exercise

This may sound like the opposite of what you would expect to cause problems, but if you aren’t eating enough and you are exercising more, you won’t lose weight. If you force your body into a starvation mode where a great deal more energy is being expended than fuel is being taken in, it will start to cling to whatever fat stores it has and be miserly about burning them. This is fundamental info about how your metabolism works. Also, you can run into a problem trying to break through that weight loss plateau if you aren’t eating enough and your body has adjusted to the stress level of your exercise routine.

Monitor your overall calorie intake closer

Break out your food journal or mobile food tracking app and take a closer look at what you are eating and how much you are eating. Chances are there is something in your diet that is holding you back. Often, what was ok when you started losing weight to eat becomes the reason you stop losing weight as your body mass adjusts. Look for foods that are heavier in starches, low in fiber or high in sugar – they are the usual culprits.  High consumption of fats can also be an issue.

Change up your workouts

The traditional workout programs are good but they have one consistent flaw, they create a consistent pattern of stress on the body that the body adapts to. Your body is built for stress, under the physical stress of exercise you will lose weight – until the body adapts and you stop losing. This is done to protect you from starvation. To break through that weight loss plateau you need to change up your workouts beyond two days for legs, two days for upper body and a day of cardio. What happens to most people is they change the workout but they don’t change the challenge. Don’t just increase the reps of what you do or the time you do cardio, you have to change the way the whole body is used to increase the challenge and start losing weight again. The bonus is that switching up your routine keeps it interesting to you so you stay committed.  Workout DVDs are great for this because you can pick a lot of different workouts and levels of challenge.

Kecia lost 70 pounds

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Weight Loss Story of the Day: Proud mom Kecia lost 72 pounds.  She joined found a weight loss plan that worked for her and committed herself to working out.  She did it for her KIDS and I love that.  Here is what she shared about her victory:

“My name is Kecia and I started this journey at 322 lbs. I was sick and tired of being sick and tired. Fat frustrated and wanting to change, I joined Weight Watchers. My biggest motivation is wanting to live longer to be here for my two children. I want to be able to go to a amusement park and ride the rides with my kids. I also don’t want my son following in my unhealthy footsteps. Joining Weight Watchers was the best thing I did for myself. Now I weigh 250.  That’s 72 lbs down!!!!!

I cut out all fried foods, sweets and soda. I drink 8 bottles of water daily and I eat a lot of lean protein and veggies. My snacks are fresh fruits and vegetables. I am just more aware of what I put into my body now.

All I could do was walk at first, for exercise. It took me at least an hour to do a mile.  Now I’m doing a 13 minute mile. I also go to the gym 5 days a week now. This is a new lifestyle for me and I don’t look at it as a quick fix, it should be a lifestyle change. There is no quick fix to a healthy lifestyle. Being overweight has held me back in the past, not anymore!!!!!!”

Instagram: klm_losing100lbs

Kecia before and after Kecia weight watchers

Adia lost 40 pounds

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Featured Before and After of the Day: Poetic Diva Adia lost 40 pounds.  She expressed her feelings about her weight loss victory in poetic voice for us and I love it.  Powerful message in her words! Here is what she shared:

Adia before and after

“To others it was always “Adia you look so good” , “You were never fat” , or “Don’t get too skinny”. However, I never meant to please any of them or become what some may say “mini” . I only wanted to love myself because I always looked in the mirror & dreaded what I saw. I just wanted to discover a part of me that was lost through each & every flaw. 40 pounds lighter, yet 40 times brighter and on this path I was able to see…I was never fat, big, or ugly.

Despite these 40 pounds, I’ve discovered the true meaning of beauty. It does not lie in those guys that I let break me or those girls that I envied. It’s truly only skin deep despite the thoughts of many. I’d be a hypocrite to say I’m not happy I lost the weight because I am…because I constantly think of those depressed nights spent crying or those “Are you okay?” questions that extended my lying. See I am happier now then I ever could be because beneath the weight loss I discovered another part of ME. I am no longer succumbed to hiding behind girls because I secretly wanted to be pretty or being someones side-piece to fulfill some sort of love pity. I am no longer captive to not saying what’s on my mind or lowering my respect to let someone grab my behind.

I AM A WOMAN and that’s what my weight has shown me. I’ve seen changes I never thought I’d see. That 200lb. 10 year old who struggled to fit an extra large shirt is now flaunting her curves in high heels & mini club skirts. That girl who was out of breath on every flight of stairs can now take on 5 miles without any cares. I am no longer stressed and secretly in despair….I HONOR MY CURVES & SWING MY SHOULDER LENGTH HAIR. I NOW VOW TO LOVE MY BODY AND NEVER AGAIN LET MY SIZE DICTATE MY SELF-WORTH. I VOW TO BE AT “BODILY PEACE” HERE ON THIS EARTH. I RESPECT ALL OF MY CELLULITE & EACH & EVERY DIMPLE….I LOVE MY BODY FOR IT IS A TEMPLE  I only ask for everyone’s continuous support as I enter 2014…40 pounds down and people tell me I’ve already won but little does everyone know…IM STILL NOT DONE! (2014 Goal: lose 30 more pounds!)”

How did you change your eating habits and embrace exercise?

“To change my eating habits, I started using a journal and My Fitness Pal to record what I’m eating everyday. I aim for 1,940 calories a day. I also aim to eat a serving of fruit and veggies with EVERY meal and to drink a gallon of water each day at the most or at LEAST 35 oz. in terms of supporting exercise. I try to do 3 days a week of cardio activity (jogging, walking, & swimming) and 1-2 times a week of strength training (squats, lunges, wall sits, sit ups, etc).”

Tonia lost 106 pounds

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Tonia
212 pounds in this photo

Weight Loss Success Story of the Day: Tonia lost 106 pounds, down from 318 to 212 pounds.  Here is what she shared with us:

“Hi, my name is Tonia Dailey, and I finally decided to take my own life back into my hands. I drink between 1 1/2 gallons of water and lemon per day, pushing for 2 gallons a day as my goal. I workout 5-6 days a week on my own for 45-60 minutes.  For exercise, walking is very big on my list!! Consistency is everything!! I do everything around my exercise. Remember, 70% of weight loss is what you eat and 30% is exercise. I listen to music and I let nothing get in the way of my goal!

I’m 99% vegan, 1% vegetarian.  I eat no meat whatsoever. I have 2 meals a day and homemade fruit smoothies with flaxseed.  I don’t drink soft drinks, and have juice about once every 5 weeks or so. I also drink almond milk and herbal teas with no sugar added.”

Tonia before and after weight loss

Kema lost 63 pounds

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Update June 2014 – Kema wrote to share with us that she’s down 24 more pounds for a total of 63 pounds!  She says, “I’ve been working out 3 to 4 days a week.  I’m still eating clean and drinking nothing but WATER. I’m at 214 and now I wear a size 16 or a 1x Yay!! That’s down from a size 18/22 and a 3x. It was so hard to loose those additional 24 pounds but I’m not stopping until I’m 168 pounds. Thanks!”

Original Post – 2/2014 – Proud mom Kema lost 39 pounds and is determined to keep going.  She wants to get off of high blood pressure meds this year.  Read her weight loss story:

Kema before and after

Hello, I’m 32 year old mother of one.  I’ve just moved to PA from Hotlanta. In February 2012 I was hospitalized with PE (Pulmonary embolism), that’s when you have a blood clot in your lung.  For the whole month of February, I was in the hospital. After I was released, a few months later I moved to Pennsylvania. That’s when I found out I had hypertension. I said enough is enough.

In September 26 2013, when I began my new healthy life i was 277 pounds & today I weigh 238 pounds I decided to change my eating habits. Where I live they have a gym, so I decided to start going to the gym. Everyday my daughter would go with me as my support team. I started noticing my face was going down. Then, I went to Target and bought a scale and noticed I had lost 15 pounds. So, I posted pictures on Facebook and Instagram for motivation. Now, I’m just so enjoying my new lifestyle. My doctor has dropped down one of my blood pressure meds. I’m so happy and my family & friends are happy for me. I will continue on my journey until I’m of blood pressure medication. If I can do it, with pray and dedication, you can too. Now, I’m down 39 pounds. #shedidthat I’m on instagram: onlyonekemabema

I’ve joined planet fitness for the free trainer and adopted a healthy way of eating and love it. I’m still working hard every day because this year i will be off blood presser meds. That’s my motivation. my healthy in Jesus name! Amen.”

Kema lost weight

Sarah lost 48 pounds

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Weight Loss Success Story of the Day: Sarah lost 48 pounds.  Along with exercise and eating right, she is a fan of green smoothies for weight loss.  Here is what she shared with us:

Sarah weight loss

“I urge you ladies to heed the advice of consuming green smoothies. I ate at least one just about every day in 2013 along with a BALANCED clean diet and exercise. The weight melted! I do cardio, free weights, DVD..whatever! Just as long as I am moving for a minimum of 60 min per day. I was like many of you just 13 months ago, wondering if I’d be smaller and healthier again and I want to tell you that results ARE typical if you stay persistent and never give up on yourself. Decide that the crap in those convenience stores and drive thrus won’t get you the healthy body you desire. You don’t need shakes and pills, just clean eating and hard work. It won’t be easy and quick but nothing GOOD for you ever is!!!!

Please feel free to follow me on Instagram documenting my journey! I am too a work in progress: @desn2bee. I’m also on myfitnesspal. Be blessed and stay focused, ladies! Happy New Year!

Kylie lost 75 pounds

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Weight Loss Story of the Day: Proud mom Kylie lost 75 pounds. Her wake up call was seeing photos of herself and realizing that it was time to make a change.  How many of us have that same story, especially in the days of friends posting our photos from events to Facebook and Instagram.  When the truth stares back at you, it can make you wake up.  Here is what she shared about her weight loss journey:

Kylie weight loss success story

“I started in 2012. It’s now 2014! It was not easy. However, every step was worth it. My highest weight was 265 pounds. I was the hostess at my best friend’s mom’s birthday party. A girlfriend of mine took a photo of me (1st picture, white sweater). All I could say was OMG! Who is that? Why didn’t anyone tell me how big I was? When did this happen to ME? So many questions with limited solutions. I looked at that photo at least 50 times, if not more. I was in shock! Before that party….I went to another party (2nd picture, black dress). Again, I looked at that picture and was upset with ME! TIME for a CHANGE! I cut out my sugar and bread intake (My weaknesses). I don’t eat fried food. I replaced all drinks with WATER. I invest in a treadmill and elliptical. I enjoyed and still do work out at home. No gym, Never-Ever.

My first 3 months I used phentermine (prescription diet medication) to assist with my uncontrollable appetite. I worked out at least 4 times a week. Which consist of walking/jogging/running/bicycling/Workout video and lots of veggies. Hand portions size meals. I also changed my bed time. REST is important and needed! Each month, I enroll in a challenge. The best thing I did for myself was getting active with my boys. They pushed me along the way as well. They are my biggest SUPPORTERS! Each day I am at it and I still have at least 20 to 30 more pounds to go. I pray that this helps someone alone the way. I currently wear 190 pounds. I’ve manage to lose 75 pounds.”

Danna lost 83 pounds

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Danna shared with us some of the details of how she’s been able to lose 83 pounds.  Check it out.

Danna weight loss before after

What was your motivation?
“My 2 daughters are my motivation. I’m 35 years old and I want to be there for them.”

How did you change your eating and exercise habits?
“I stopped drinking sodas.  I started eating healthy foods.  I don’t eat anything after 8pm!  It wasn’t easy but I started eating the most important meal of the day, breakfast! I also began choosing healthy snacks like fresh fruits and drinking plenty of water! I exercise twice a day, sometimes three times a day.”

What was your starting weight and what is your current weight?
“My starting weight was 254 pounds. I’m now 171 pounds. My goal is 165 pounds by Aug 2014.  Anyone can do this. Just stay focused and want the change! “

Tameka lost 105 pounds

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Weight Loss Story of the Day: Tameka lost 105 pounds.  She was inspired by the memory of her mom and her brother who both passed after dealing with the affects of diabetes.  Here is what she share with us about how she was able to lose the pounds and get healthy:

Tameka weight loss storyHello! I want to thank you for bringing us together on one accord. I began my lifestyle change after losing my brother to kidney failure (after years of dialysis). A year ago today, I said goodbye to him on this side of Heaven. I also said goodbye to the stronghold of unhealthy living. He asked me to “be happy”, and I’m overjoyed after losing 105 pounds. I’ve done so by healthy eating, alone. I am on this journey, for as long as my forever shall be!  By faith, with determination!!

What was your motivation?
My motivation is to be healthy, happy and fit! My mother passed away at 49 years old (10 years ago), and my brother at 38 years old(7/2012). My mother and brother were on dialysis, and many of my family members have diabetes. I am just trying to live healthier. I promised my brother and myself that I will be healthier and happier.

How did you change your eating habits?
I had to cut it all out, in the beginning, no moderation. I knew this was the only way that I could get control over my eating. I cut out all fried foods, unhealthy snack foods (gummy candy, chips, cookies, ice cream), sodas and sugary drinks. I ate smaller portions and had  3 meals, 2 snacks (healthy) daily. I eat plenty vegetables and fruit, lean meats and whole grains.

What did your workout routines look like?
Okay, this is where I struggle. I didn’t workout in the beginning. My weight loss was through healthier eating. I began working out on my Wii Fit Plus, after about 6 months. I’m still trying to focus on fitness more. I wish that I would’ve done so, from the start.

What was your starting weight? 
My heaviest was 330 pounds in January 2012.
What is your current weight?
I am 225 pounds. It fluctuates between, 222-225 pounds.

How long did your transformation take?
It took about 1 1/2 years.

What advice to you have for others who want to lose weight?
I advise you to choose JOY! It is essential that you recognize that this is a lifestyle change. You should set small goals, and educate yourself on what works for you. No two journeys will ever be the same. Please don’t measure your success by that of others. Eat clean and exercise. Just keep moving, and find what exercise is best to help you succeed. Keep this thought, JUST FOR TODAY! My best to you all! 

Tameka before and after