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Ty’Kiesha lost 58 pounds

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Weight Loss Story of the Day! – Ty’Kiesha lost 58 pounds by joining her local Black Girls Run running group, strength training and eliminating negative foods from her eating.  Read more about how she did it:

I’ve lost 58 pounds and have 20 to go!!! I’m working harder every day!!! Maybe sharing my story will help someone.

My motivation came from several places. The fact that I was too tired play with my son or do things with him was one of them.  I was ashamed to go places where people would question my weight gain.  Also, my doctor was telling me that if I didn’t get it together, I would be faced with diseases that were in my family history. I kept hearing advertisements from the Micheal Baisden show about Black Girls Run . I was interested but knew I couldn’t run. I joined the BGR Facebook group for my area and lurked for months. Finally, one day it dawned on me that even though I felt I couldn’t run, I had to start somewhere. I started getting up daily to run with the 4:30 AM group. A few weeks later, I started to change my eating. I eliminated sodas, bread, chips and cakes, week by week. I would eliminate something one week and the next week something else. I’ve since added bootcamp for strength training. I’ve been working on my lifestyle change since August 2012. My starting weight was 236 pounds. Current weight is 178 pounds.  I’ve lost 58 pounds with hopes of loosing 20 more and lowering my BMI. I want show those with little or no hope that it is possible. I’ve struggled and fell a few times but through it all I’m still fighting. The key is never giving up.

TyKiesha weight loss story

Shayla lost 40 pounds

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Shayla lost 40 pounds with workout DVDs and changing her eating habits.  She realized that even though she was working out, she didn’t start to really lose weight until she cleaned up her eating habits.  Here is what she shared:

A few years back, I was at a job I hated, didn’t like the way that I looked, I was single, and overall depressed. I refused to go to the doctor to get on medication for my depression but knew that I needed things to change before it got worst. I might have looked like everything was fine on the outside but I was miserable on the inside. It was in God’s hands to place me at a job that I would love and be happy & content with. It was also up to God when he would deliver my soulmate to me. Realizing that there was only so much I could do with all the things I felt were wrong in my life, I decided to focus on the one thing that I knew I had control over.  That it was my weight.

I started at a local recreation center that had a membership for the city residents for only $5 a month. Who can beat that?!  The only problem was that the workout facility was really small. Like teeny, tiny. However, they had two ellipticals, two treadmills, one stationary bike, a stair stepper and a weightlifting machine. That was it!  I used it all to my advantage and began going there religiously. I started losing weight but after awhile I hit a plateau and needed to challenge my body more so I joined 24 Hour Fitness. It was hard for me at first because I had anxiety and didn’t like being around large crowds. I liked the fact that they had group workout classes and that what I started doing a few times a weeks. After awhile I was losing the weight that I wanted.  Within 8 months, I lost about 40 pounds. That was great and all, but I wasn’t completely doing it the right way. See, you never heard me mention anything about eating right. That’s because I didn’t really. I wanted a quick fix and so instead of eating right, I just ate less. I would have chocolate milk for dinner. Not with my dinner, but AS my dinner. I wanted to be skinny! The thought of being healthy or fit never crossed my mind. I did pretty much anything and everything to get SKINNY. Diet pills, cleansing, barely eating, going to the gym multiple times a day.  I had reached my goal of skinny.

It didn’t last long. As soon as I stopped doing all of the drastic things I was doing to lose weight, it all came back and I had put on even more weight than before. I had gotten up to 220 lbs (it might have been higher but I refused to step on the scale after that).  This was the heaviest weight I had ever been, including during my pregnancy with my son who’s now 12. I met the man of my dreams (my now husband) and got comfortable. We’re foodies, we like to eat and that’s exactly what we did. I was back to being unhappy about my weight and had zero motivation to get rid of it.

Last March, we purchased the P90X dvds to do with my now husband.  We lasted about 3 weeks and then gave up. I figured I would just be content with being fat & happy, but that’s not who I was. Not that I’ve always been skinny, but I’ve been pretty slim and active for the most part. I didn’t feel like I was being true to who I really was. I couldn’t wear any of the clothes in my closet and I started to become depressed again. In April of last year, I bought a Groupon deal for a 4 week bootcamp and bought one for my cousin who had just had a baby to go with me. We could be accountability partners. We did great when we were doing the workouts but never really made a change in our eating habits and didn’t workout outside of the bootcamp which was 3 days a week. Then in July, my boyfriend at the time proposed to me and we decided to have a destination wedding. That for sure should have been my motivation but it still wasn’t enough to get me to workout.

It wasn’t until January of this year that I was introduced to Insanity and decided to give it a try. The first month was the hardest thing I had ever done. By the time the second month came around, I still wasn’t seeing that much changes in my weight and decided that I need to get serious with my eating. That’s when things started to happen. When I committed to working out AND eating better everything changed.  I couldn’t afford a gym membership when I started working out and working out in the comfort of my own home with workout DVDs makes me push harder. I’m not worried about other people staring at me. In the past year I have lost 40 pounds and 27 of those pounds have been since January of this year since I’ve been consistent with eating right & working out daily.

shayla weight loss story

What was your motivation?

I have a husband & child to live and be healthy for but my ultimate motivation is myself self-esteem. I feel like I’m living again! I no longer have depression and can honestly say that I have confidence in myself for the first time.

How did you change your eating habits?

I don’t diet. I’ve made a lifestyle change. I eliminated soda, beer and fast foods.  Also, I chose to grill and bake my meats while adding fresh fruits & vegetables to my diet daily. I drink lots of water and I also replace one meal a day with a protein shake.

What did your workout routines look like?

My workouts vary. I’m currently doing Turbofire DVDs and I also, jog, swim aerobics, play tennis and do weight training with light weight and resistance bands.

What was your starting weight? What is your current weight?

My starting weight was 220 and I currently weigh 180.

How long did your transformation take?

I first began working out in March of 2012 and I’m still a work in progress, so as of now it’s been 16 months.

Thank you so much for allowing normal woman like me to share our stories. I love the website, the challenges, the advice and I’m a big fan of the Facebook page. Keep up the good work 🙂

LaShawn lost 50 pounds

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Today’s featured weight loss success story: LaShawn lost 50 pounds.  She went from a size 18 to a size 8 by eating smaller portions and working out regularly.  Here is what she shared with us:

My name is La Shawn and I just wanted to share my story in the hopes that it might inspire other sisters to begin their own weight loss journey. I also want to testify to how even small consistent efforts can yield significant results.  I just want encourage others to not be discouraged about where they may be now and that they can achieve results by starting out with small , consistent efforts over time.

In 2010 (the picture on the left), I weighed over 200 pounds and decided that I wanted to make a change. I started by using a smaller plate at home and sharing a plate with my fiancee when we went out to eat.  Also, more specifically regarding diet, I incorporated eating chicken and tuna and I cut out fast food. I also increased my water intake.

For exercise, I started out riding a stationery bike for 30 minutes a day three times a week. I later added Stairmaster, weights and kettlebell exercises. This routine enabled me to go from a size 18 in 2010 down a size 8 at this present time.

I started out at 218 in 2010 and lost 50 pounds from then to now. My motivation was as I said above that I just decided it was time to make a change and start taking care me and ALWAYS being there for everyone else and putting myself last.  Thank you so much for allowing me to share 🙂

LaShawn weight loss story

6 Reasons Why Quick Weight Loss Isn’t Healthy

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Although doctors and scientist have reiterated time and again that healthy weight loss takes time, crash diets and fads promising rapid weight loss continue to ensnare those looking for a quick fix. From celebrity diet fads to fat-burning pills, people are looking for an effortless way to take off the pounds fast. Unfortunately, such methods rarely work, and some also pose several health risks. While you may be able to lose weight quickly, the price might just be too high to pay.

diet plansHealth Risks and Negative Side Effects of Rapid Weight Loss

Losing weight too quickly can cause the body to go into shock and ultimately cause serious health conditions. Not only do many extreme dieting methods cause severe fatigue, dehydration, malnutrition and weakness in the short term, it can also cause long term effects. Following are 6 reasons why you should avoid rapid weight loss:

  1. Losing weight quickly requires extreme efforts such as consuming starvation-level calories and following intense exercise regimens. Not only are such extreme efforts hazardous to the body, they are impossible to maintain long term.  You are not going to drink cabbage soup everyday for the rest of your life, right?  True weight loss takes a lifestyle commitment. It’s just simply impossible to follow a “eat only these 7 things” style diet for the rest of your life or to exercise non-stop indefinitely.  Your weight loss plan should be realistic.
  2. Once you give up on your extreme diet – and you will – you will put the pounds back on plus some.  This is what happens in the long term for most people.  This is called the yo-yo effect, and it’s often associated with rapid weight loss plans. You see, extreme diets cause your body to go into starvation mode – a mode where your body uses fewer calories, thus your metabolism slows down. Once you start eating again, it takes your body a while to start using those calories again. In the amount of time it takes your body to adjust your metabolism, you will regain the weight you lost plus additional pounds.
  3. Rapid weight loss places undue stress on the body, heart, and immune system. Low-calorie, low-nutrient diets can also result in mineral deficiencies, fluid imbalances, cardiac arrhythmia, muscle cramps, and bone-mass loss.
  4. Losing too much weight too quickly is just uncomfortable and not very pretty. Side effects associated with extreme, rapid weight loss include headaches, irritability, fatigue, dizziness, constipation, hair loss, muscle loss, loose skin and menstrual irregularities.
  5. Several medical conditions are caused by rapid weight loss including gallstones. In fact, gallstones occur in as many as 25-percent of people who take weight off too quickly. Dehydration and malnutrition are also not uncommon as are fainting spells. In rare cases, severe electrolyte imbalances can put your life in danger.
  6. Following a fad diet slows your metabolism, pushing your body into starvation mode. Not only does starvation mode result in rapid weight gain after you give up dieting as mentioned above, it also causes your body to break down muscle to use as energy. This means that much of the weight lost during a fad diet is likely a combination of muscle and fat.

For the best results, a balanced, moderate diet and exercise is recommended. If you reduce your food intake by about 250-500 calories per day and increase your activity level, you will achieve a sustainable weight loss of 1 to 2 lbs. per week.  Not only is this amount of weight loss healthy, it’s easy to maintain for the long term.  Of course, this is the case for most people.  I’m not taking into account health issues and those who have more than 100 pounds to lose.  In that case, a healthy diet may be more limited or less limited depending on your health needs.  You really should speak with a doctor and a nutritionist to really understand what works for you as an individual.  Education is key and there are a lot of great resources online that can show you want a healthy balanced diet really is.  Do your research and don’t fall for the weight loss fads and schemes.

Jamilah lost 61 pounds

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Today’s featured weight loss story: Jamilah lost 61 pounds by eating clean, drinking green smoothies and working out regularly.  Here is what she shared with us:

My name is Jamilah and my motivation to lose weight was inspired by my children and myself. I woke up one day (March 17, 2010), and realized I was not the person staring back at me in the mirror.  I was 210 pounds, wearing a size 16, and just over 5 feet tall.  I didn’t like my reflection, and rather than wait until health issues began to surface, I prayed for God to give me a spirit of determination and discipline. In 2009, I did a lot of talking about what I was going to do, but it wasn’t until 2010, that I actually start putting those ideas into actions. I completely cut out pork, beef, bread, soda, and fried foods, and transitioned to boneless skinless chicken, turkey, lamb, and seafood. Fresh /organic veggies and fruits, and a whole lot of water were also added to my diet. I began making smoothies (1-2x a day) to substitute for meals. Kale, almond milk, 1/2 banana, and blueberries..start my mornings off most days :). L.A Fitness became my second home as I was in the gym 5-6x a week, mostly doing cardio (i.e., treadmill, stairmaster, and precor). I spent, at minimum, an hour each day when I worked out. Last July, of 2012, I invested in a personal trainer, which elevated me to another level, in terms of working out. I kept the personal trainer for 6 months, and as of January, 2013, I have been continuing to eat healthy, and stay active at least 3-4 times a week. Today I weigh 149 pounds,(which fluctuates between 148-151) and I am happier than I ever thought possible. It may have taken me longer to get here (as I didn’t take any shortcuts), but I enjoyed the journey, and thank God for keeping me encouraged, inspired, and motivated every step of the way. Stay encouraged. 🙂

Jamilah weight loss story

Rayane lost 80 pounds

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I’ve got another story from someone with PCOS for you tonight.  Rayane lost 80 pounds over the course of 11 months with calorie counting and food logging with My Fitness Pal.  Here is what she shared with us:

I have been contemplating on submitting my story on your page for months and I thought now is the time. Mine is a bit long and drawn out but I just hope it will encourage someone else.

I have never been “small”, but I was never as big until 2012. In November 1998, I ended up in the hospital for abnormal bleeding and had to recieve a D&C to stop it and get 2 units of blood. In August of 1999, I ended up back in the hospital for the same thing and had to have another 2 units of blood. I was put on the depo shot, and in 6 months I gained 50 pounds as a result of that medicine. Needless to say, I didn’t get another shot. From that day on, I kept gaining weight and my cycles were still bad. It took until 2005 for my doctor to figure out that I had Polycistic Ovarian Syndrome.  That is what was causing my bad cycles.  It made it hard for me to lose weight no matter how hard I tried. I was put on medicine and birth control to control my issues. Then in December of 2011, I that decided come January 1, 2012 I was done.  I was going to do whatever I could to lose the weight.  At my highest I was 265 pounds and it was Feburary of 2011. I started working out and watching what I ate. I use Myfitnesspal to keep track of what I ate and counting calories.

It’s not really a diet i just changed my lifestyle. I workout, Ieat alot of baked or grilled chicken. No white sugar, flour, rice, pasta. Only whole wheat or whole grain. Protein helps as well. I cheat once a week maybe but I get back on the grind. Most importantly I drink lots of water. I buy two 32 or 35 bottle cases at a time. I also take a daily multi vitamin.

It took me 11 months but I lost the 80 pounds I set out to lose. Today I weigh 185 pounds and I’m in a size 8/10 clothing. I am back to what I weighed in high school adn still have my curves. My cycles are still under control and because of my weight loss.  In April of this year, my Ob/GYN took me off the Metformin for the PCOS which is a pre-diabetic condition.

I want to lose about 10 more pounds and trying to get my stomach smaller. That seems to be the hardest but I am happy for the most part. I worked hard and did something I never thought I could do. I just want other women to know it can be done. With a good support system and hard work you can reach your goals. I did it all myself because I was over being overweight.

Rayane weight loss PCOS

Suzette lost 30 pounds

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Let’s show some BWLW love to Suzette who is down 30 pounds.  This 52 year old Plus Size Model and aspiring TV Host lost the weight by eating a low fat breakfast, smaller dinners, the Loseit app and using the Nike fuel band.  Here is what she shared with BWLW about her journey:

I am a 52 year old professional plus size model who was a little out of control. My dream was to host my own TV show. I’ve always been comfortable with my size, but that changed after my very first show. Television adds at least 10 pounds to what you already have and I could swear that it added 50 to me. If I wanted to do TV, I’d have to make some changes. I cut out all fast food and drank no pop.  I also roller skated once a week and walked around the park EVERYDAY for 3 miles.   I was sure to eat a low fat breakfast EVERY morning ( 2 boiled eggs, 3 turkey bacon, 2 pieces of whole wheat toast.). I drink SOBE water and Vitamin water. I also drink Crystal Lite in the evenings. I have very small dinners in the evenings.

I use my Nike fuel band and the app on my phone that goes with it. I also use another phone app called “Lose It” (they are all free ) that counts EVERYTHING.  It’s taken me about 4 months and I’ve changed the name of my show to “Simply Suzette”.  I’ve lost 30 pounds. I’ve gone from a size 22 to an 18 (almost in a 16). My motivation is thinking about what I live to do best –my tv talk show. I want to have a beautiful show and I want to be beautiful as well. You check out my channel on YouTube.

Suzette weight loss story

2-Day Clean Eating Sample Menu

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Today, I wanted to give you a preview of our Clean Eating Ebook with this 2-Day Clean Eating Sample Menu. This sample will give you an idea of how you could be eating this month to support your weight loss efforts.  Each meal is approximately 1500-1700 calories by my judgement.  Of course, you can adjust as you need to.  For the items noted in purple, there is a recipe below.

Meal Day 1 Day 2
Breakfast  Granola 1/3 cup
Greek Yogurt 1 cup
Berries 1/2 cup
 Cold Whole grain Cereal 1cup
Skim Milk 1cup
1 med Banana (sliced and added to cereal
1 Hard Boiled Egg
Snack  1 med Apple & peanut butter 1tbsp 1 1/2 cup fresh vegetables cut up w/ yogurt dip
Lunch  3 oz sliced ham, 1 oz cheddar cheese, 2 slices tomato, 2 iceberg lettuce leaves and 1 tsp mustard on 1 whole-wheat pita 4 oz deli-fresh turkey breast slices on 2 brown rice cakes with 1 Laughing Cow Light Blue Cheese wedge (as a spread)
1/2 cup Quinoa
Snack  Grapes (17)
1 String Cheese (low fat)
 5 whole grain crackers with low fat cheese (1oz)
1 cup fresh berries
Dinner  Pot roast 3 slices
1 cup Mashed potatoes
 Baked Fish 3oz
1 cup Steamed Broccoli
1 cup corn

Visit Calorie King or MyFitnessPal to put in the food values and determine calorie counts, if you’d like to know the actual calorie values.  Disclaimer: Please know that these meals are not based on specific nutrient ratios. It’s an example and is not tailored to your specific dietary needs. I am not a dietitian and I cannot possibly foresee what your personal dietary needs are. So use these menu suggestions wisely and appropriately. 

Recipes

Granola

Ingredients:

  • 1 ½ cup Quick Oats
  • 1 Egg white
  • ¼ cup Almonds
  • 4 tbsp Honey
  • 1 tbsp Flax seed (ground)

Instructions:

  1. Preheat Oven to 400 degrees
  2. Chop Almonds or pulse in food processor
  3. Mix all ingredients together in bowl
  4. Spread out on Non-stick cookie sheet
  5. Bake for 10 minutes (watching for even browning, don’t let it burn)
  6. Cool & Store in Refrigerator in air tight container

Yogurt Dip

Ingredients:

  • 4 Tbsp plain greek yogurt
  • 1 tbsp crushed garlic
  • 1 tsp your preferred spices (dill, oregano, rosemary)

Instructions:
Mix all ingredients together & serve as a dip or dressing on sandwiches

Quinoa

Ingredients:

  • 1/2 cup Quinoa
  • 1/2 cup low sodium chicken broth
  • 1/2 cup water
  • 1/8 tsp garlic powder

Instructions:

  1. Bring water, chicken stock and quinoa to boil in a medium saucepan
  2. Reduce temperature to simmer and cover.  Cook for about 8-10 minutes, until water is absorbed.

Pot Roast

Ingredients:

  • 1/2 lb boneless chuck roast, trimmed
  • 1 tbsp low sodium soy sauce
  • 1 cup beef broth
  • 1 tsp black pepper
  • 1 chopped tomato
  • 1/2 onion, chopped
  • 6 baby carrots, chopped
  • 1 tsp canola oil
  • 1 tsp flour
  • 1 tbsp water
  • 1/2 tsp rosemary
  • salt to taste

Instructions:

  1. Marinate roast in soy sauce and garlic at least 8 hours (in the fridge)
  2. Remove roast from marinade, reserving marinade in a container. Sprinkle roast with pepper, gently pressing pepper into roast. Combine reserved marinade, mushroom broth mixture, and tomato; stir well, and set aside.
  3. Place onion, carrot  in a 6-quart electric slow cooker; toss gently.
  4. Heat oil in a large skillet over medium-high heat. Add roast, browning well on all sides. Place roast over vegetables in slow cooker.  Pour tomato mixture over roast and vegetables. Cover with lid; cook on high-heat setting 1/2 hour.
  5. Reduce to low-heat setting, and cook 6 hours or until roast is tender. Place roast and vegetables on a serving platter; keep warm. Reserve liquid in slow cooker; increase to high-heat setting.
  6. Place flour in a small bowl. Gradually add water, stirring with a whisk until well blended. Add flour mixture to liquid in slow cooker. Cook, uncovered, 15 minutes or until slightly thick, stirring frequently.   Serve the resulting gravy with with the roast and vegetables.
  7. Save the leftovers for lunch.

Inspired by www.myrecipes.com/recipe/company-pot-roast-10000001535414

Mashed Potatoes

Ingredients:

  • 2 Medium potatoes
  • 3 Tbsp Plain Greek Yogurt
  • 1/2c Skim Milk (may not have to use all)
  • 1 tsp garlic powder
  • Pinch sea salt

Instructions:

  1. Peel, then Boil potatoes
  2. Mash potatoes in a bowl with Greek yogurt & add milk gradually until correct consistency is achieved
  3. Add spices & mix until you reach the smoothness you desire

Baked Fish

Ingredients:

  • 1 fillet of white fish your choice about 3oz  (I suggest haddock, halibut, or whiting)
  • Canola oil spray
  • 1/8 tsp old bay seasoning
  • 2 pinches of dried rosemary
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 350, Coat baking sheet with cooking spray
  2. Sprinkle seasoning, rosemary, salt and pepper on fish along with some cooking spray
  3. Bake approximately 10 minutes or until fish flakes

Jonquil lost 59 pounds

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Today’s featured weight loss before and after: Nurse, college student and single mother Jonquil lost 59 pounds with diet and exercise. She knew that she needed to get healthy.  Here is what she shared with us:

Jonquil weight loss storyI was a fast food junkie and always on the go. My motivation came from a bet with my boyfriend. Whoever got to their goal the fastest won. I jumped on the bet right away because he and I are very competitive. I had to learn how to cook healthy foods and make them suitable to substitute fast food. I began to see change and so did my peers. I learned to love to eat healthy, especially on the go. I work out 5 days a week. I do 3 days of jogging and 2 days at the gym. My starting weight was 236 pounds and I am now 177 pounds. I’ve began my lifestyle change in November 2012. It’s been 8 months. I realized that dieting alone will not give me my permanent results, a lifestyle change was what I needed. I love working out now. The key to weightloss in my opinion is acknowledging your bad habits and knowing it will take time to adjust them. After I acknowledged my bad habits, I slowly learned to live without them. To this day, I fail and get back up, but I am successful with weight loss because I continue to get back up. I use weight training, whey protein, and cardio. I love my figure,  so I focus on squats and abdominal exercises, and jogging.  It works!  Eating habits: no fried foods, just baked and raw fruits and veggies. I suffer from acne and once I changed my diet, it has significantly decreased my acne.

Jonquil weight loss story

Evony lost 60 pounds

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Let’s show Evony some love.  She lost 60 pounds.  At 25 years old, she was on high blood pressure meds, now she has lost the weight by changing her eating habits and exercising.  Here is what she shared with us:

I would like to share my weight loss story. I was only 25 years old when I started taking high blood pressure pills while pregnant with my 2nd child. I made no time to exercise or at all. I was very unhappy with my health. Finally at age 27, I did something about it. In January of 2013, I was 286 pounds and currently I am 226 pounds. I was a size 24.  Now, I’m down to a size 18!  I’m glad to say that I lost the weight and I’m off my blood pressure pills by making healthier food choices and exercise.  For exercise, I walked on the track for 3 to 5 miles, 4 times out the week. I also don’t eat fried foods or sweets.  I eat mostly chicken and turkey.

Evony weight loss before and after