The Official Blog of the Black Women Losing Weight Community. Tips, articles and weight loss resources for African American Women.
Weight Loss Inspiration: Don’t worry about your pace or how quickly you are losing weight. Focus on crossing the finish line. The finish line is your unique weight loss and wellness goals. You will reach them Right on time!! Just keep going and stay on course. Victory is on the way and your weight loss journey will evolve the way it is destined to.
Weight Loss Motivation for the Day
1 Pound of Fat equals 3,500 Calories! We also know that 500 calories burned per day for 7 days equals 3,500 Calories!
GET THE Math and how it can help you?
Knowing the amount of calories you eat and what you burn in terms of activity can be very helpful when you are losing weight. It’s not 100% of the weight loss equation. There are many other factors that impact weight loss, but this basic information can help you understand what weight loss goals are realistic and which ones are not. For example, I heard Ruben Studdard this morning on the Tom Joyner Morning show say that on the new season of “The Biggest Loser” they worked out 7 hours a day. Yes, that is what people on reality shows are doing to achieve the extreme weight loss you see, losing tons of weight in one week. In a recent article, for US Weekly, he says that he will have to workout 2 hours a day to continue his weight loss after the show. Huge calorie deficits are difficult to achieve if you aren’t working out for hours a day or drastically changing your eating habits.
It’s Day 9 of our October Challenge and I’ve got another Weight Loss on a Budget Tip for you. Tip #9: Don’t Buy Over the Counter Diet Pills!
I know that the commercials make weight loss look easy. I know that many pill manufacturers provide before and after photos with stories of quick weight loss “results” (even though the fine print reminds us that the results are not typical of users of the product). I know that you may feel like there is no harm in using a diet aid. However, the experiences of thousands, even millions of other people have chronicled the opinion that diet pills don’t guarantee results. Many people agree that the average over the counter diet pills may not have any impact on your weight loss goals.
You have to ask yourself if it’s worth the money. The choice is yours and you might find a pill that works for you, but for a lot of people it’s a waste of money in the end. If you can save the money and use it on something that will help you on your journey, it’s something to consider.
If you have money to burn, then that’s another thing. This month I’m giving tips on saving money while losing weight, so this is something that is “extra” vs. necessary.
Questions:
When it comes to pills, the financial cost at the register is not the only thing to consider. There are other potential medical costs, if the pill is unsafe. There is the cost of re-losing the weight if you gain it all back when you stop taking the pills. Save yourself the money and try lifestyle changes first. Commit to habits and choices that are time tested for weight loss, like eating clean, eating low carb, walking, working out with DVDs, etc. There are all kinds of options available. Find one that works for you.
More info available on this topic: 6 Reasons You Should Avoid Non-Prescription Diet Pills
Today’s featured weight loss before and after story: Nakia lost 43 pounds with regular exercise, the Insanity program and by eliminating a number of things from her diet. Here is what she shared with us:
Hi! Tomorrow is my one year anniversary and I would like to share my journey on your page.
I started my “get fit” lifestyle change journey on July 2, 2012. I was blessed to see a picture of Nakeisha of Fit 4 Life Sisters’s transformation and it motivated me instantly. I started that day with eliminating soda, sweets, fried and processed foods from my diet. I only drink water daily anywhere from 80-100 ozs. I began Insanity and was able to complete the first 6 weeks. I later joined the gym where I started the Arc trainer and treadmill. I eventually added weights for toning and running on the treadmill. This year I have accomplished finishing the whole Insanity program and I am now able to run at least 4 miles outdoors in 45 minutes. I’m 43 pounds down and feeling FITABULOUS!! My beginning weight was 220 pounds I am currently 177 pounds. My goal weight is to be between 155-160 lbs!! Yes, I am still under construction and will be for the rest of my life as this is a lifestyle change and not a temporary progress. Keep your head up sisters and keep pressing forward we all can accomplish our goals and dreams!!! I am a FIT4LIFESISTER!!!
In June, the Black Women Losing Weight sisterhood will focus on cleaning up our eating. To do that, we will do what is commonly called “clean eating”. So you may ask, “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 snacks, and really realizing just how healthy you’ve really been eating.
Need more info? I’ve created a downloadable e-book guide to help you navigate clean eating, “Clean Eating for Wellness and Weight Loss“. Get your copy today for just $6.00.
How do you join us? – You join the challenge by committing clean eating and by checking-in each weekend. How do you check-in? By posting a status message to Facebook or our online community…or by posting a blog post to our online community. The goal is to be accountable with other BWLW Ladies. Post during the week to our Facebook wall and online community for support. You can also post meal ideas, recipes, etc.
Goals for June:
You can eat ANY fresh fruits or veggies you like (fresh or frozen). Don’t worry about carbs from these whole and healthy foods.
NEW: “Clean Eating for Wellness and Weight Loss“. This e-book covers:
Download this PDF e-book and read it on your computer (on on your mobile device with the Adobe Reader app). If you have any questions about the book, email me at info@blackwomenlosingweight.com. The Kindle version is also available on Amazon.com
Exercise: I would suggest that you continue with our May Exercise Challenge routines for another month if you are seeing results. You can do them in addition to weight training and high intensity interval training.
Disclaimer: Before starting any new diet and exercise program please check with your doctor and clear any exercise and/or diet changes with them before beginning. I am not a doctor or registered dietitian. I do not claim to cure any cause, condition or disease. I do not provide medical or nutrition advice for the purpose of health or disease nor claim to be a doctor or dietitian.
It’s day 23 of the Black Women Losing Weight November challenge and the day after Thanksgiving! How did you do with your eating goals, Ladies? Did you eat clean? Did you declare Thanksgiving a cheat day? Did you enjoy the bounty with moderation? Check-in via the comment box below.
NO need to beat yourself up if you didn’t reach your goals for the day. Today is a great day to get back on track. The holidays are a major challenge when you are changing your eating habits.
I personally was on track with my goals. Lots of veggies, no white flour or white sugar. And then…carrot cake. I only had a small piece and I didn’t feel bad because I’ve been so good this month and on top of my goals. Hope you had a great time with family and friends!! NO need to beat yourself up if you didn’t reach your goals for the day. Today is a great day to get back on track.
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?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
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.
