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Extreme Weight Loss: Congrats to Chantell Johnson for Dropping 159 pounds

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Last night, the BWLW Sisterhood chatted on Facebook while watching Chantell Johnson lose 159 pounds on Extreme Makeover: Weight Loss Edition.  Her starting weight was 327.  We cried.  We got mad at her relatives.  We cheered.  We were so happy for her.

chantell extreme weight loss
Image: www.facebook.com/chantell.johnson

On her blog, she says…

Your lifestyle must change. You can never “go back to” the life you are living now. That series of actions and decisions led you to unhappiness: Why would you ever return? Sure,  I still love pizza, cookies and Chinese. That will NEVER go away. The difference between the Chantell 12 months ago and the Chantell today is moderation and planning. I’m far from being the epitome of health. There is a lot of room for growth. I take steps to achieve a lifestyle that I envision for myself in the future. I also acknowledge that I am MUCH closer to that goal then I was 1 year ago.

I was so glad to see some of the body image issues that we deal with in the Black Community dealt with on the show.  Chantell’s relatives felt that she was going to get “too skinny” and that she didn’t need to lose weight.  I hear all the time from ladies that are told by relatives, friends and lovers that they better not “lose their curves” or lose the booty.  While I agree that our unique and wonderful curves are to be celebrated, I believe that we have to encourage one another to be healthy because it’s not about looking voluptuous.  There are a lot of curvy, healthy people.  However, carrying too much weight can be bad for your health as well.  We all have to make that determination for ourselves and when we do, we need the support of our loved ones.  In the end, Chantell inspired her mother, who had been critical of her weight loss efforts, to lose 24 pounds.  I was so happy for both of them.  OH…I just have to mention that she is my Sigma Gamma Rho soRhor!  Love you sista!

www.facebook.com/chantell.johnson
twitter.com/chantelljohnson

Want to know how she did it?  Watch the whole episode for free on Hulu.

Here is the video (from TheDailyMail):

Shaniqua lost 102 pounds

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Let’s show some Black Women Losing Weight love to Shaniqua!  She has lost 102 pounds going from 285 pounds down to 183 pounds.  Check out her before and after photos. Here is what she shared with us:

“This has been the longest journey of my life. Depression had me at my heaviest weight in 2006.  I weighed 285 pounds. By the grace of God, I woke up, got up and started moving. I cut out fried foods and fast food.  I also started taking a step class once a week for exercise. I went from 285 pounds to 206 pounds within two years and I stayed at 206 lbs. from 2008-2011. Then, I had my second child and went back up to 225 lbs. Before depression could sink back in, I joined Weight Watchers.  I went from 225 pounds to my current weight of 183 pounds with the Weight Watchers weight loss plan.”

Shaniqua weight loss story

Lindsey lost 140 pounds

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Update: Lindsey has lost a total of 140 pounds and her loose skin removal surgery is being chronicled on a new show, Skin Tight, on the TLC network. (Jan 27th at 10pm EST). More info on the show.

lindsey before and after

July 2013: Today’s weight loss before and after story: Vlogger Lindsey M. Adams lost 126 pounds.  She realized God’s healthy plan for her life, left an abusive relationship and learned to eat right and exercise with programs like Weight Watchers.  Here is what she shared bout her weight loss journey…

Lindsey weight loss storyLuke 1:37 “ For with God nothing shall be impossible “ That is the foundation that transformed a 5’5″, 307 pound women into a healthy, whole and fit 181 pound woman today. After 126 lbs. lost and still losing; God has been my number one source, provider, intercessor, healer and motivator. I started my Journey in July 2011, after the Lord spoke to my spiritual accountability partner about the enemy’s plan to kill me with morbid obesity. I wore a size 22/24 and weighed over 300 pounds. Most importantly I had low self- value and esteem and was in abusive relationships for over 8 years. I found myself being the “other woman” or the “side-line” piece because I tried replacing my feelings of rejection with male attention. Between July 2011 and October 2011, I lost 26 pounds by walking 1 hour on my local track for 3 days a week. In October 2011, I joined Weight Watchers and a nutritional program called “Body Breakthru”. As a member of these programs, I learned lifestyle changes and ways to face my weight loss challenges. I also joined LA Fitness and became an avid group fitness participant. Over a total of 15 months, I lost my first 100 lbs. Today, I am a size 10/12 and 181 pounds. I am excited to reach my goal and I continue to add variety and intensity to my workouts. I also work diligently to stop over eating and emotional eating, as well as to practice better portion control and honest calories tracking. I have been a motivational speaker for the Weight Watchers’ Jennifer Hudson Center in Chicago.  I am also an online personality creating videos about my weight loss journey on LindseymAdams.com.

weight loss success photos

Brittney lost 40 pounds

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Let’s show some Black Women Losing Weight love to Brittney who lost 40 pounds in the last year.  She started walking and then jogging.  She also started juicing and worked to change her eating habits. Here is what she shared about her weight loss journey:

Hi! I’ve been really serious about losing weight for the last year. After getting married, having 4 beautiful children receiving my Master’s of Education degree, I had gained 80 pounds. I got to the point where I got tired of buying clothes and having to return them because they were too small. I felt smaller on the inside, but it didn’t reflect on the outside? After setting my mind on being a better, healthier me I started to walk 3 miles, 3-4 times a week. Within 6 months, I started jogging a little, but increased my total workout to 4 miles. In the last 3 months, I have started jogging 3 miles and walking 1 of those miles. I even broke my treadmill from using it so much.

I have  cut back on my portion intake.  Instead of eating my entire meal when we dine out, I save half for lunch the next day or I choose healthier options of the menu. I juice regularly, drink a gallon of water a day and take full advantage of a fresh fruit salad everyday. I even participate in BWLW monthly exercise challenges. I have successfully lost 40+ pounds and I am working toward the next 40! Thank you for the motivation and encouragement.

Brittney weight loss pictures

Samentha lost 40 pounds

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Let’s show Samentha some love for achieving a loss of 40 pounds by changing her eating habits with Weight Watchers and working out regularly.  Here is what she shared with us:

My decision to lose weight was the best thing I could’ve made for myself. I gained self confidence, self respect, and learned to love and embrace myself all over again.

I have 2 children with Autism.  Accommodating my life and dedicating all of my time to them caused me to neglect myself. What I finally came to realize was, neglecting myself was just as bad as neglecting the kids. My son and daughter needed me at my best. So, I joined Weight Watchers in July 2012. I lost 30 pounds in the first 3 months. In July 2012, I was 204 lbs. Today, I am proud to say that I am 164 pounds and still losing!

I workout outdoors at least 4 times a week. My routine is mostly running and using weighted jump ropes. I also use free weights at home to tone my arms and squats to work my lower body; especially my buns

It was hard sometimes sticking to my regimen and sometimes I’ve lacked motivation and became discouraged. My friends and family are my backbone. I told EVERYONE I could about my goal. They all helped keep me accountable for my choices and actions concerning my health and lifestyle. I have learned that it does take a village.

I finally feel beautiful and liberated. Hopefully my story can help liberate others. Be happy and be healthy.

Samentha weight loss story

Kim lost 190 pounds

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Today’s weight loss before and after story: Kim lost 190 pounds. She sent us the details of her weight loss plan, tips on eating right and her meal plans.  She shared with us in great detail.  Here is what she had to say:

My name is Kim Archie.  I’m 43 years old, and I currently reside in Sumter, SC. I was overweight for the last past 7 years. My weight started effecting my health in 2009. I began to feel really tired and in a lot of pain. I went to see my family physician and he did a blood work up along with a lot of other tests. One test in particular was a Sed Rate (Erthrocyte Sedimentation Rate).  This is a test that determines inflammation in the body. My Sed Rate was extremely high and my physician referred me to a Rheumatoid doctor. It wasn’t Rheumatoid Arthritis. I was diagnosed with degenerative arthritis in both knees. He prescribed me to take over counter supplements like Glucosamine, fish oil pills for my heart, and Aleve for arthritis. Since I was overweight, the arthritis was eating up cartilage around the bones in my knees. In other words, I needed to get the weight off so I could keep the cartilage around my bones. By 2011-2012 the arthritis had gotten worse. I developed shortness of breath really bad, I couldn’t stand or walk far due to the pain. My good cholesterol level was going bad which was leading up to all kinds of problems. The pain was so intense I couldn’t sleep at night if I would turn over it felt as if I was in a car wreck. I wanted to do gastric bypass my physician was like “absolutely not”. In May 2012, I was tired of being tired. June 11, 2012, I went to GOD in prayer and ask him to guide me along the way with my journey to lose weight.

My starting weight was 378 pounds and I needed to change my life. There was no turning back.  I was on a mission. The first week wasn’t even as hard as I thought it was going to be. The second week, I wanted to incorporate walking. My neighborhood is as large as a track and I made the initiative to try to start walking. It was so hard, but I made my first mile and came in rested and went back out and did it again. I walked one mile in morning and one mile in afternoon. I built my walking up as my body could tolerate it.  Now, I do 5 miles in morning and 5 in afternoon. By November 2012, I had lost a 100 pounds.  Then, I incorporated the gym. I planned my own menu’s and I stuck with it. I dodged a bullet. I’m not diabetic and I don’t have any health issues. My body is free from pain and inflammation because I’ve overcome with my weight lost and continuing to eat right. I have lost a total of 190 pounds. I’m currently working on 10 more pounds and I will be maintaining my weight loss instead of dieting. I made a guide so many people were in boxing me for my guide and help (below). There’s no turning back I’m moving forward to life coaching others with weight issues.

Kim weight loss before and after What I’ve had success with (Let add no surgery, no diet pills here’s my plan) – Make sure to get your BMI before you start and how many calories you need to intake****THIS IS VERY IMPORTANT****

• Remember to start with Prayer
• Commit to starting this journey
• Believe in yourself
• Write in a journal your start weight, your goal weight, your process, and what you plan to do once you have reached your goal.
• Everyday won’t be a good day but hang in and find that inner strength to continue.
• As you make progress you will want to do more.
• Find the right group of foods that work for you
• Remember there’s NO MAGIC PILL!!!!

*******GOING COLD TURKEY*******
Here are the steps that made me successful with my
Weight loss….
1. I cut off all sugar (SWEETS), breads, pastas, fried foods
2. Stopped eating red meats
3. Eating 5 portioned meals a day
4. Drinking only water over 80 ounces a day
5. Nothing to eat after 6:30-7:00pm at the latest
6. Drinking a glass of water before meals stops you from over-eating.
7. 2 to 4 cups of leafy veggies a day
8. LET THE SODAS GO BYE-BYE
9. The meats I’m eating are Fish (Tilapia), chicken (skinless breast), tuna, and salmon.

BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY

Next, I’m listing what I ate and have had great results….
Veggies
1. Spinach
2. Green beans
3. Green leaf or Romaine lettuce
4. Broccoli
5. Brussels sprout
6. Collard greens
7. Tomatoes
8. Carrots
9. Purple onions
10. Cucumbers
11. Green bell pepper and colored bell peppers
12. Celery

Fruits
1. Watermelon
2. Blueberries
3. Strawberries
4. White grapes
5. Green apples
6. Pears
7. Bananas

Nuts
1. Almonds
2. Pistachios

Yogurts
1. Yoplait light my two favorite flavors are ( blueberry patch and red velvet cake)
2. McDonalds yogurt parfaits

Protein Shakes
Dole makes a protein shake in three different flavors.  My favorite is mixed berry you can use any juice but I only use MINUTE MADE (50% less the sugar)  Pour it up to the mark, place top back on and shake for 30 seconds and drink.

Other Tips:
Planters has a new nutritional peanut energy mix in three different flavors. I place it on apples, bananas and celery it’s really filling.

I add Oscar Myers bacon bits to my salad, it’s the best for dieting; I use Wishbone ranch dressing low fat dressings make me sick. I only use a little to flavor salad. I also use a little cheese
SAMPLE MENU OF MY DAY

BREAKFAST at 8:30am or 9:00am
• Cup of sliced watermelon
• Banana with peanut butter recommended 2tbsps
• 1 cup of Yoplait yogurt
• 20 oz’s of water or more
• I change the yogurt out to protein shake too
• Find what works best for you……

MID-MORNING SNACK at 11:00am
• ¼ cup of pistachios or almonds
• ½ of a apple or ½ cup of grapes
• Or 1 Kellogg’s red berry bar
• 20 oz’s of water or more

LUNCH at 1:00pm or 1:30pm
• 1 can of green beans washed and heated
• With sautéed tilapia or boneless chicken breast on side
• Or a bowel of vegetable soup…
• 20 oz’s of water or more

AFTERNOON SNACK at 3:00pm or 3:30pm
• ½ cup of blueberries and ½ cup of strawberries
• Or celery sticks(4-5) and ½ cup of baby carrots
• 20 oz’s of water or more

LAST MEAL OF THE DAY
• Salad with green leaf of romaine lettuce, spinach, green bell peppers, purple onions, cucumbers, tomatoes, broccoli, and 2 boiled eggs, strawberries, white grapes, OF COURSE I MAKE A BIG CONTAINER FULL.
• Also I top with less than ¼ of cheese and a few of Oscar Myers bacon bits the best for a diet.
• I use wishbone regular ranch just enough to flavor my salad low fat dressings make me throw up its called portion control….
• I normally sauté me two small pieces of tilapia or boneless chicken breast colorful bell peppers.
• OR I could make me a spinach or multi-grain flat wrap with green leaf lettuce of romaine, spinach, purple onion, cucumbers, tomatoes, bell peppers, little sprinkle of cheese, and small sprinkle of bacon bits, sautéed chicken breast(diced up), and little ranch dressing and roll it up it’s really good
• Or a protein shake
• 20 oz’s of water or more
****I used virgin olive oil to marinate my fish and chicken and Pam olive oil spray to place in my skillet to sauté tilapia (fish) or boneless chicken breast and bell peppers

LADIES YOU GOTTA EXERCISE DON’T OVER DO WHAT YOUR BODY CAN TOLERATE…….I STARTED WALKING ONLY 2 MILES A DAY ONE IN MORNING AND ONE IN AFTERNOON AS MY BODY COULD TOLERATE MORE I PICKED UP THE PACE. I CAN DO 5 OR MORE IN MORNING AND AFTERNOON. I INCORPORATED THE GYM AFTER LOSING OVER A 100 POUNDS. I’M STILL LOSING WILL START TONING IN MAY 2013……JUST SOME TIPS TO HELP AND ENCOURAGE YOU ALL I STARTED AT 378 POUNDS SO YOU ALL CAN DO IT I’M HERE FOR YOU!!!

How Do You Know How Many Calories You Need to Eat to Lose Weight?

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How much to eat to lose weightNo matter how many different ways people try to lose weight – from drinking gallons of ice water to wrapping themselves in plastic wrap – success comes down to two factors: calories consumed and calories burned. In order to lose weight, you must consume fewer calories than your body uses each day to shave off a little bit of weight each week.  Sure, there are other factors like your health, exercise, etc, but when it comes to food…this is the KEY!  It’s not rocket science. In fact, the concept is quite simple. However, individuals have different calorie requirements, which can make it tricky to figure out your magic number for weight loss.

Step 1 – How to Calculate Calories for Weight Loss

One way to figure out how many calories you need to consume for successful weight loss, use the Percent Rule. Figure out how many calories you currently consume each day – be honest. Use a site like Calorie King or My Fitness Pal and look up the calorie counts.  Take that number and multiply it by 10% – 20% to find out how many calories to shave from your diet daily (the percentage would depend on your needs). For example, if you consume 1,800 calories a day and you use 20%, you would need to eat 360 fewer calories each day or 1,440 fewer calories per week.

You need to know your calorie maintenance number (how many calories are keeping you at your current weight) and your calorie deficit goal (your maintenance number – 20%). If you keep eating the amount of calories that it takes to maintain your weight…how will you lose weight?

As you lose weight, you can re-adjust this number because the maintenance number will be smaller.   Slowly you can reduce or change your calorie intake. I suggest you adjust for every 5-10 pounds of weight loss as well as goals like muscle gain.

There are 3,500 calories in each pound of fat, meaning you must lose 3,500 through exercise or cutting calories in order to lose a pound. As you can see from the above equation, it’s very difficult to lose a pound a week through diet alone. For this reason, a combination of diet and exercise works best.

“Why a Percentage Based Deficit Makes The Most Sense”
This table info is quoted from acaloriecounter.com
Sample Calorie Maintenance Levels 20% Caloric Deficit
2000 calories per day 400 calories below maintenance.
(1600 calories per day)
3000 calories per day 600 calories below maintenance.
(2400 calories per day)
4000 calories per day 800 calories below maintenance.
(3200 calories per day)

There are other methods of determining who much you should eat per day, like counting macros or Weight Watchers’ point system, but starting with calories is the easiest for most people.

Step 2 – Don’t forget Carbs, Fats and Protein

For better results, you should also have a goal in mind in terms of carbs, fats and protein.  You may also want to think about how many sugar or fiber carbs you eat as well.  Here are some sites with calculators that can help you make some decisions.
www.freedieting.com
www.myfitnesspal.com
www.sparkpeople.com

Examples of nutrient splits: these are just examples…
Very Common: 30-50% carbs 25-35% protein 25-35% fat
High carb: 50% carbs 35% protein 15% fat
Low Carb: 20% carbs 35% fat 45% protein
High Fat Low Carb/Keto: 15% carb 55% fat 30% protein

How Many Calories for Weight Maintenance?

Let’s say you’ve already met your weight-loss goal or you merely want to change your lifestyle and eating habits in order to prevent future weight gain. How many calories should you eat? While there are numerous complicated calculators and formulas that will help you arrive at the perfect number of calories for weight maintenance, it’s impossible for a mathematic equation to factor in all of your individual traits and factors that affect the amount of calories you need to consume. The best way to find your maintenance number is to pay attention and track your calories (food journal). Strive to eat the same amount of calories each day and weigh yourself each week. If the number on the scale changes, adjust your calories accordingly.  Be honest with yourself.  If you are willing to own up to cheat meals and off the mark eating, your will easily see how eating badly can affect you being able to maintain weight loss.

Calories: How Low Is Too Low? 

If you eat too few calories, you metabolic processes could slow down, resulting in a sluggish or slow metabolism and less energy.  Most adult women should never consume fewer than 1,100 calories per day, unless they are under a doctor’s care. Even 1200 is too few calories for many people, especially if they are exercising. Doing so can wreak havoc on your body and will result in significant weight gain once you lift the caloric restriction.

To lose weight, focus on consuming fewer calories than your body burns and eating a balanced diet. You can do this through a combination of eating fewer calories and increasing your activity level in an effort to burn more calories. Pay attention to what you are eating so that you’re not getting all carbs and no protein or all protein and no healthy fats. Be smart about any changes you make and talk with you doctor and/or a nutritionist to make sure that your choices are truly healthy. Don’t make huge, sudden drastic changes and huge cuts to the amount of food you’re eating in an effort to starve off the pounds. Balance is key to healthy and successful weight loss.

Danielle lost 61 pounds

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Today’s weight loss before and after story: Danielle lost 61 pounds by working out at a women only gym and changing her eating habits to avoid sickness.  Here is what she shared with us:

Weight and appearance have been a life long struggle for me.  In my young adult years, after getting married, I gradually put on weight every year.  I wasn’t really paying attention to what I ate, I was just loving life and happy.  That happiness kept turning into larger sizes and eventually I found myself at a size 20 and pushing a size 22.  At my highest weight I was 260lbs.  I struggled with fertility and also lost my first child.

I will never forget, a call I received from my doctor with some test results that were run as a result of me experiencing some symptoms that were abnormal.  She told me that I had cells that could turn into cancer if they were not treated.  I was in complete shock at the thought of having any type of cancer.  After we went over the treatment plan, she told me that I could greatly reduce my cancer risk if I got my weight down.  There it was again, my weight at the center of my life.

Danielle weight loss plan

After going through treatment about 1 year ago, I remember sitting on my living room floor just disgusted with myself.  I hated looking in the mirror or having pictures taken of me.  I just felt fat and uncomfortable.  I could not walk up the stairs without being winded and my knees were cracking.  I had reached my breaking point.  I had to do something.  Some girlfriends had told me about this gym, for women only, called Strong Results.  They kept talking about how much fun the workouts were and all this weight woman were losing working with Strong Results Trainer, Kevin Strong.  While I sat on my living room floor, crying and feeling sorry for myself, I looked up Strong Results and decided it was time to make a change.  I prayed about it and talked to my husband.  I asked him to have my back and support me through making this change.  I asked him to not offer me foods that I didn’t want to eat and to be understanding if I needed him to watch the kids so that I could work out.  He was onboard and extremely supportive.  He told me to do what I needed to do.  My life changed that day.  I completely changed my eating by following the meal plan that Kevin Strong developed for me.  You see, I had tried every diet out there and while I would get some immediate results for a short amount of time, I would always put the weight back on and more!  I needed to stop dieting and develop a new life style.  That’s exactly what I did.  Strong Results provided me with a meal plan that was extremely achievable and provided guidance on how much I needed to work out.  I stuck with it and the results have been endless.  To date I have lost 61lbs!  I have also gone down 6 dress sizes.  I feel absolutely amazing and my life has been forever changed.

I have been so moved by my change and share my progress with all of my friends on Facebook.  I started a blog to help motivate me and others www.facebook.com/danielleestradaweightloss. Having a support system has been a huge help as I continue my journey.

Keeping the weight off and continuing to lose weight for me is determined by the decisions that I make.  I decided I wanted to make a change and I was doing this for me and no one else.  I make choices everyday and I choose to follow my meal plan and make exercising a priority to make sure that I continue to reach my goals. It’s not easy, but putting the weight on was very easy.  It’s all about choices.  Temptations are all around us and we have to decide what our priorities are and if it’s worth it for a few seconds of gratification.   I no longer feel the same reliance on food that I used to when I see the progress that I have made and the major transformation that I have been through.  I ask everyone on my blog to continue to encourage me and I will encourage you!

 

Latavia lost 150 pounds

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Today’s featured weight loss before and after story: Latavia lost 150 pounds.  She went from a size 22 to a size 8/10 with Weight Watchers, seeing a nutritionist and working out 5 days a week or more.  Here is what she shared with us.

5 years ago, right before I graduated from college, Is when I began working out. I started by working out 3 days a week for a hour a day.  Gradually, I worked myself up to exercising 5 or more days a week for an hour a day. I joined Weight Watchers and started tracking everything I ate. Within a month I lost 10 pounds.  By the end of the first year I lost 100 pounds and I went from a size 22 to a size 14. In December 2012, I started seeing a nutritionist who helped me make better choices in terms of my eating habits. Since December, I have lost 50 pounds and currently wear a size 10 or 8. I have so much more energy, I feel healthier and I can shop anywhere I want!

Latavia weight loss story

Nikia lost over 115 pounds

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Today’s featured weight loss before and after story:  Nikia lost over 115 pounds and avoided high blood pressure medication by adopting healthy eating habits and working out daily.   Here is what she shared with us:

Hi, I’m Nikia. As I was doing a before and after picture collage, I decided to share my weight loss experience with you. My motivation started when my doctor told me that I would have to take blood pressure medicine due to high blood pressure. I asked if he could give me one month to make an effort to do something about it. I went back & lost 12 pounds just from changing my diet.  I also drank lots of water & worked out daily with Cardio & light weights. In 3 years, I lost over 100 pounds.  I went from 300+ to 185 pounds. I ate lots of greens, vegetables, fish, salmon, yogurt & fruit. Portion control is a must. Sometimes, I even made protein shakes.  I ate three meals a day with 3 small snacks in between.  I’m very proud of myself. Believe in yourself & you can do anything.

Nikia weight loss before and after