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Stefunee lost 46 pounds

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Weight Loss Story: Stefunee lost 46 pounds. She wanted to be an example for her son and her family that you can achieve your health and wellness goals if you work hard. Check out what she shared with us about her journey.

stefunee before and after

My motivation to lose weight was setting an example for my son with total lifestyle changes through health and wellness. I want my son, as well as my family and friends to know that with a plan, hard work, determination, resilience and a great attitude, you can achieve all of your goals!

I was inspired by all of the beautiful transformation photos on Black Women Losing Weight and I wanted to my own success story to share! I’ve lost 46 pounds, starting at 236 pounds. I currently weigh 190 pounds.

I cut out sugar, fast foods, soda, alcohol, and coffee.  I took vitamins everyday, detoxed and waist trained. I also worked out at the gym 4/5 days a week.  My workout regimen included cardio and strength training. I would switch my cardio routine with stair climbing, Cross fit and Zumba class as well!  I love dancing so much. My dream is to have my own dance aerobics class and dance squad for girls.

I want to encourage any woman out there who feels discouraged about their weight. Making the decision to lose weight will be the best decision they can make. Losing weight will change your life!

Facebook: www.facebook.com/glamsportsinc
Instagram: @juicygenius

Let These 35 Motivational Quotes from Black Women Inspire You

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black women inspirational quotesWhen you are trying to lose weight, workout regularly, avoid stress and change your overall lifestyle, mindset is key. Sometimes, powerful words can inspire and motivate us by planting a seed of positivity in our minds or making us see our situation a little differently. Here are some great quotes from African American women that will inspire you on your weight release, self love and wellness journey.

“Don’t wait around for other people to be happy for you. Any happiness you get you’ve got to make yourself.”
– Angela Walker

“Dreams are lovely. But they are just dreams. Fleeting, ephemeral, pretty. But dreams do not come true just because you dream them. It’s hard work that makes things happen. It’s hard work that creates change.”
– Shonda Rhimes

“I am a strong woman with or without this other person, with or without this job, and with or without these tight pants.”
-Queen Latifah

“Everything that happens to you is a reflection of what you believe about yourself. We cannot outperform our level of self-esteem. We cannot draw to ourselves more than we think we are worth.”
– Iyanla Vanzant

“Be passionate and move forward with gusto every single hour of every single day until you reach your goal.”
– Ava DuVernay

“When I dare to be powerful, to use my strength in the service of my vision, then it becomes less and less important whether I am afraid.”
– Audre Lorde

“Never underestimate the power of dreams and the influence of the human spirit. We are all the same in this notion. The potential for greatness lives within each of us.”
– Wilma Rudolph

“I believe it’s time that women truly owned their superpowers and used their beauty and strength to change the world around them.”
– Janelle Monae

“God, make me so uncomfortable that I will do the very thing I fear.”
– Ruby Dee

“If you don’t like something, change it. If you can’t change it, change your attitude.”
– Maya Angelou

“Women in particular need to keep an eye on their physical and mental health, because if we’re scurrying to and from appointments and errands, we don’t have a lot of time to take care of ourselves. We need to do a better job of putting ourselves higher on our own ‘to do’ list.”
– Michelle Obama

“It is better to look ahead and prepare than to look back and regret.”
– Jackie Joyner-Kersee

“Don’t wait around for other people to be happy for you. Any happiness you get you’ve got to make yourself.”
– Alice Walker

“I define joy as a sustained sense of well-being and internal peace – a connection to what matters.”
– Oprah Winfrey

“Caring for myself is not self-indulgence, it is self-preservation, and that is an act of political warfare.”
– Audre Lorde

“People see God every day, they just don’t recognize him.”
– Pearl Bailey

“Without faith, nothing is possible. With it, nothing is impossible.”
– Mary McLeod Bethune

“I really don’t think life is about the I-could-have-beens. Life is only about the I-tried-to-do. I don’t mind the failure but I can’t imagine that I’d forgive myself if I didn’t try.”
– Nikki Giovanni

“I feel myself becoming the fearless person I have dreamt of being. Have I arrived? No. But I’m constantly evolving and challenging myself to be unafraid to make mistakes.”
– Janelle Monae

“One day I decided that I was beautiful, and so I carried out my life as if I was a beautiful girl. I wear colors that I really like, I wear makeup that makes me feel pretty, and it really helps. It doesn’t have anything to do with how the world perceives you. What matters is what you see.”
– Gabourey Sidibe

“You don’t make progress by standing on the sidelines, whimpering and complaining. You make progress by implementing ideas.”
– Shirley Chisholm

“Never be limited by other people’s limited imaginations. If you adopt their attitudes, then the possibility won’t exist because you’ll have already shut it out. You can hear other people’s wisdom, but you’ve got to re-evaluate the world for yourself.”
– Mae Jamison

“No one can figure out your worth but you.”
– Pearl Bailey

“If you’re not feeling good about you, what you’re wearing outside doesn’t mean a thing.”
– Leontyne Price

“I never intended to become a run-of-the-mill person.”
– Barbara Jordan

“If your neighbor looks at you like they don’t enjoy the key you’re singing in, look right back, bless them, and keep on singing.”
– Odetta

“I am not a quitter. I will fight until I drop. It is just a matter of having some faith in the fact that as long as you are able to draw breath in the universe, you have a chance.”
– Cicely Tyson

“No person is your friend (or kin) who demands your silence, or denies your right to grow and be perceived as fully blossomed as you were intended.”
– Angela Walker

“Perseverance is my motto.”
– Madame C.J. Walker

“In every aspect of our lives, we are always asking ourselves, How am I of value? What is my worth? Yet I believe that worthiness is our birthright.”
– Oprah Winfrey

“In order for you to be able to execute all of those different qualities as a woman and as a person, you have to take care of yourself.”
– Tia Mowry-Hardrict

“I always felt like my value was much more in my intellect than it was in my appearance.”
– Kerry Washington

“We have to nurture our young women and understand the beauty and the strength of being a woman. It’s kind of a catch-22: Strength in women isn’t appreciated, and vulnerability in women isn’t appreciated. It’s like, ‘What the hell do you do?’ What you do is you don’t allow anyone to dictate who you are.”
– Jada Pinkett Smith

“I don’t harp on the negative because if you do, then there’s no progression. There’s no forward movement. You got to always look on the bright side of things, and we are in control. Like, you have control over the choices you make.”
– Taraji P. Henson

Each person must live their life as a model for others.
-Rosa Parks

Dara lost 39 pounds

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Weight Loss Success Story: Dara lost 39 pounds. This busy mom and wife woke up one day and decided that enough was enough. She attributes her success to adopting healthy eating habits. Here is what she shared with us about how she did it.

dara before and after

My name is Dara M. and I recently lost 39 pounds. I just woke up one day and decided enough was enough! I went to see a wellness specialist who encouraged me to lose weight as opposed to doing laser treatment to lose inches. I was in denial at first, because I thought that my “thickness” just needed toning …NOT! The specialist I saw talked me into doing the HCG diet [very low calorie plan] followed by going Paleo to keep the weight off. That meant no grains, dairy, sugar, white starch or legumes. I ONLY drink room temp water, green tea or lemon water with stevia. I eat frequent small meals and start my day with protein as opposed to cereal. I DO NOT tolerate any fried foods and I try to eat as organic as possible.

I work out, but probably not as often as I should. Since cutting out the dairy my excruciating knee pain is gone! I went from not being able to climb stairs to doing 150 squats in one day! I take spin class too because it burns alot of calories (300-1000 in 30 min to 1 hour session). When I can’t get a full work out in, I climb stairs like crazy! I lift weights, climb stairs and do squats at least 2 times weekly. I work a lot and have a very busy husband and children, so when I’m at work I lunge around the office.

I lost 25 pounds very quickly with the HCG plan and the other 14 I attribute to my paleo lifestyle. I was a size 16 and now I wear a size 8! My starting weight was 194 pounds and I currently weigh 158 pounds (I fluctuate between 155 lbs and 160 lbs). I mostly attribute my weight loss to healthy eating! More sleep, plenty of protein and water helps me keep the weight off.

Best advice I can give to others is to be spontaneous about losing weight. Don’t wait til next week because next week never comes. Do it now!

I’m so glad I woke up! I feel healthier than ever before!  I have a SERIOUS body crush on Serena Williams and I am very close to my goal of having a similar physique. She motivates me!

dara weight loss story

What is Basal Metabolic Rate and How Can It Help You Lose Pounds?

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what is basal metabolic rate,You may have heard others talk about their fast or slow metabolism, but you may not understand how to calculate your basal metabolic rate or what this means for you when it comes to your health and fitness goals. Basal metabolic rate (BMR) is the energy that your body expends while you simply rest.  In terms of calories, it’s the minimum number of calories that the body burns while at rest. This energy that is released as you rest is enough energy for your body to keep going and keep the organs going strong.

It can benefit you to learn how BMR works and how you can use it to work for you regardless of what your weight or fitness goals are. For example, your BMR decreases as you age, but it will increase the more muscle that you build. Both of these factors can foster weight loss or gain, depending on what you desire.

The basics of BMR

The body needs calories in order to produce energy and each person needs a certain number of calories in order to rest and do certain things throughout the day.  For example, one person may live an active life, working out often and working a job that requires a lot of physical movement. They will require more calories per day for sufficient energy over someone who does not live an active life and sits or lies down much of the time.  Essentially, each person will have a minimum amount of calories per day to not only stay alive, but also help when it comes to having the energy to complete their tasks.

Here is how you can determine your BMR:

Mifflin – St Jeer Formula – Currently thought to be the most accurate formula based on research by ADA.

Women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161.

Men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5

Harris-Benedict Formula – This is the old standard.

Basal Metabolic Rate for Women

Women: 655.1 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Basal Metabolic Rate for Men

Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Once you calculate your BMR, then it is important to include your activity level because the more active you are each day, the more calories your body will need to produce the energy necessary to maintaing optimal function. Once you’ve determined your BMR, then determine your total daily energy expenditure (TDEE). In order to do so, calculate using the following method:

  • Sedentary: BMR x 1.2
  • Lightly active: BMR x 1.375
  • Moderately active: BMR x 1.55
  • Very active: BMR x 1.725
  • Extremely active: BMR x 1.9 [1]

If weight loss is your goal, understand that the step 1 is to consume less calories than your body needs each day and step 2 is eating a balanced diet (carbs, fats, protein, sugar, etc). So, let’s focus on step 1.

A good rule of thumb is to decrease your calories by 500 each day by eating less and by exercising. Then, over time you will lose weight because when you burn a total of 3,500 calories more than the body needs, you will lose one pound. By decreasing your caloric intake by 500 each day, within a week you will be able to lose between one to two pounds. Also, doing some weight resistance training a few times a week will certainly help you increase your BMR.

What’s great about technology is that there are plenty of websites and mobile apps that will help you out when it comes to determining your BMR. Go ahead and download an app that will keep track of your calories each day as you input the necessary information. The more you take control of your caloric intake and BMR, the more likely you are to reach your fitness goals more consistently.

Factors that affect BMR

There are certain factors that affect your BMR and keeping these in mind will help you when it comes to weight loss or weight maintenance. Factors include your weight, age, gender, genetics, exercise and percentage of body fat you have. It’s essentially the number of calories your body needs if you were to have to stay in bed all day and evening.

Your BMR decreases over time

Health experts assert that your BMR decreases about 5 percent every 10 years after you reach 20 years of age. This is why people tend to gain weight as they get older and aren’t necessarily eating more. They’re simply experiencing a slower BMR, which can affect weight.  Good news is that you can do things to reset your BMR as you age.

Typically, men have a higher BMR than women, as men usually have more muscle than women, although this doesn’t count for women who do serious strength training.  For those that have a higher percentage or muscle, their overall body fat is lower, which gives them to have a higher BMR in order to keep that muscle. Additionally, your BMR increases as your body weight increases in both sexes.  This means that the more you weight, the higher your BMR will be.

Why does my BMR matter?

It is important to understand more about your BMR whether you want to maintain your weight, lose weight, or gain weight. Knowing your BMR will help you maintain and achieve your weight goals over the years. In fact, sometimes those people who are having trouble losing weight and seem to be doing all the right things may just need to understand BMR a little better and apply it to their lives. Do the math and include this information as you continue to shape your healthy lifestyle.

[1] http://www.shapefit.com/health/basal-metabolic-rate.html

Resources: Don’t Drink Your Calories

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infused water

detox water
Infused Water Example: I add 3 lemons, 12 oz of ginger/lemongrass tea, and 2 tbsp of apple cider vinegar to 64 oz of distilled water.

It’s time to cut out all soda, diet drinks, store bought, sweetened tea and store bought juice from concentrate. Commit to drinking lots of water! 64oz is a great minimum, but it’s up to you to determine what is right for you body.

Don’t try to drink your water all at once and don’t feel like you have to drink a whole gallon. Space your beverages out over the course of the day. You can also drink freshly brewed tea, freshly made juice and homemade smoothies you make at home.

Tip: Try Infused Water! Add fruit, cucumbers, mint, brewed tea and natural sweeteners (like, stevia, agave, etc) to your water for more flavor. Recipe links below.

Here are some helpful links to help you stay on course this week:

Articles:

Recipes

Tools:

Amazon Affiliate Links

Remember: If you have health issues, (kidney or bladder related-issues especially), too much water could cause a problem. The same with too little water. Dehydration is not good for anyone. If you have known medical issues, follow your doctor’s orders when it comes to drinking water. (More info on drinking too much water.)

Mental Health is Just as Important as Physical Health

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mental health When making a decision to get healthy, many people focus on the physical – exercising more and eating well. After all, the body is your instrument and you must cherish it and put it to good work. While this is certainly an important part of getting to a place of optimal health, it is just as important to consider mental wellness in that process.

Peace of mind and living as stress-free a life as possible is Key to living at your best. When your mind is clear and healthy, you are better able to be the best version of yourself. Moreover, maintaining actions and decisions that you may have made in becoming more physically fit or losing pounds is much easier when you are free of things like depression, anxiety, addiction and/or excessive stress. This is because of the strong connection between body, mind and spirit. Consider a few tips to enhance your mental balance and health even as you create a stronger more balanced you physically:

  • Let go of residual anger: If you have anger over something – perhaps something you’ve been holding on to for a long time – do yourself a favor and let it go. Whether that means confronting the anger head on or talking it out with those involved, do what you need to in order to set that anger free. Your physical and mental health will be better for it.
  • Take time for yourself every day: Even if it’s just a quick walk around the block or time spent just sitting somewhere quiet to meditate or pray, make sure to give yourself the time you need each day to decompress and relax. You will likely be more mentally sound and find it easier to focus on your goals if you do.
  • Don’t sweat the small stuff: Far too often, people get hung up on small things that don’t matter in the grand scheme of life. If you are going to stress, at least choose situations that are worth being stressed over. The small everyday annoyances that won’t matter just hours later don’t deserve the response that your body will have over the stress of the situation. Practice letting go of situations that don’t otherwise impact your life, and you will be mentally healthy for doing so. If you find yourself dwelling on situations and stress points for days and days, it’s time to seek out a way to resolve those issues…even if it just is a matter of personal peace.
  • Take tender care of yourself: When you are having a bad day, do something to cheer yourself up. When you are sick, take the time needed to heal and recover. Take as tender care of yourself as you do your loved ones. Go the extra mile for yourself as you would for them. Do all of the things for yourself that you would for others in need around you. It is far too easy for people to forget about doing anything for themselves on the same plane that they would do for another.
  • Ask for help when you need it:  If you are struggling with issues of a mental or emotional nature, there is nothing wrong with asking for help. In fact, doing so could open doors to becoming that much more balanced and healthy beyond what you could have hoped for. This is particularly poignant if you are struggling with a mental illness of any kind of, hormonal imbalances, depression or if you simply can’t overcome an emotional issue. Ask for help. This could be in the form of professional counseling, therapy, talking with your pastor or perhaps just taking the time to talk with a trusted family member or friend. Whatever you feel will help you to overcome a mental or emotional challenge, just do it. Asking for help is not a sign of weakness, but rather a show of strength to yourself that you are important enough to you to take care of yourself no matter what it might take.
  • Remember to breathe: Deep breathing for a few minutes each day can help you to retain your sense of calm and inner peace. It is important to breathe in through the nose and out through the mouth, fully filling your diaphragm when you do. As the body receives extra oxygen, it will in turn relax and help to fully clear your mind. When you are in the middle of stressful situation or struggling with you thoughts about changing your lifestyle, take some deep breaths.  You may find that you feel better and are able to move forward with less stress and anxiety.

Anything that affects your mental well-being will ultimately affect your physical self as well. Mental stress can lead to a host of physical ailments, so even as you are making the effort to get as physically healthy as possible, don’t forget to take time to do the same for your mental well-being.

Carmen lost 45 pounds

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Weight Loss Story: Carmen lost 45 pounds.  This petite mom of two fought through the challenge of knee and back pain to reach her weight loss and wellness goals.  Here is what she shared with us about her journey…

carmen before and after

My motivation for starting this journey was my two boys. I had gotten so heavy that even walking around the mall with them was a task. My knees and my back would hurt. In May of 2014, my husband got a job offer in Florida, so we moved from Atlanta to Florida. With his new job, I was able to stay home for the first time and not work for the entire summer. I think I fried EVERYTHING, everyday. My weight hit 230 pounds.

My first attempt to lose weight was around June of 2014. I decided I was gonna start, so I got up early and went for a 2 mile walk .I felt like I was gonna die. My knees and back hurt so bad. I decided that losing weight was too hard and I couldn’t do it.

In October of 2014, I said enough is enough. I joined the gym and started eating right. I cut out fast food and drinking Pepsi. Now, I only drink water and eat baked or grilled foods. I go to the gym 3-4 times a week. In the gym, I do cardio for 30-45 minutes and I weight train for another 30-45 minutes. On the days that I don’t go to the gym, I walk either around my neighborhood or on the trail at the park.

In October 2014, my weight was 230 pounds. My current weight is 185 pounds, for a total of 45lbs gone forever.  I am 5’3″ tall, so every bit of weight I gain shows.

The advice I would give to others is don’t give up. You are gonna fall off sometimes, but come back even harder. Focus on your “Why” and think about it every day. I try to inspire people who are on the same journey as me on my Instagram: @carmensfitness_journey

carmen weight loss story

5 Ways to Cut Your Risk of Getting Diabetes

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cut diabetes riskAccording to CDC 2014 statistics almost 30 million American have diabetes. This is nearly 10% of the population. This disease isn’t often fatal when properly treated by a doctor and when lifestyle changes are made. However, having diabetes can make everyday life more difficult by preventing people from doing what they would like to do. Diabetics deal with insulin injections, food restrictions or various health issues, like glaucoma.

Although there is a chance of an otherwise healthy person getting diabetes due to genetics (type 1), gestational diabetes during pregnancy or other uncontrollable factors, this disease is for the most part preventable. It really all comes down to getting yourself as healthy as possible and making the lifestyle choices that are right for you.

Oh, we are talking about prediabetes too.

“Together, the American Diabetes Association, the American Medical Association, the Centers for Disease Control and Prevention, and the Ad Council have launched the first national public service advertising (PSA) campaign to raise awareness about pre diabetes….

‘Eighty-six million people have prediabetes and only 10 percent know they have it,’ CDC Diabetes Translation Director Ann Albright told CBS News. That’s more than one in three Americans, she added. ‘No one is excused from pre diabetes.'” Source: CBS News – Jan 2016

Here are 5 ways you can greatly reduce your risk of diabetes.

  • Get Down to a Healthy Weight That is Right for You

Being overweight weakens your body, specifically your organs, and can make you more susceptible to disease and illness. Diabetes is no exception. There is a strong correlation between weight and diabetes, particularly type 2, in terms of risk factors. Although there are some diabetics who outwardly look very healthy and are at an ideal weight, the majority of type 2 diabetics are overweight or obese.

If you are overweight, you need to know the risk factors for diabetes and do what you can to avoid it. Losing weight could be a step in the right direction. This can be done via diet and exercise as you’ll see next, but if you have a significant amount of weight to lose you need to consult a doctor to learn more about your options. Seeing a nutritionist or dietician could also be helpful. Depending on the severity of your case your doctor, may recommend surgery or a medication to aid weight loss.  Here are some helpful tips from the American Diabetes Association.

  • Be Active as Much as Possible

The average American adult leads a fairly sedentary lifestyle. According to various studies the average person spends anywhere from 7 to nearly 15 hours a day sitting, laying or otherwise not standing or active. There are numerous health conditions for which sedentary lifestyle is a risk factor, many of which may increase your risk of diabetes on their own.

You must increase your daily activity if you want to be as healthy as possible in the long run. If you have a break at work, get up and walk rather than sitting and checking Facebook. Consider walking for an extra 10-15 min during a break at home or at work. At home, get up do some quick jumping jacks during commercial breaks or set up your treadmill so you can walk or run while watching your favorite program. Make regular walks a habit and set up weekend activities like hikes or going swimming. You don’t have to train for a marathon or become a Zumba instructor, just get the body moving for an extra 10-20 minutes daily.  That’s a great start.

  • Change Your Diet to Clean Eating

A common myth debunked by the American Diabetes Association is that diabetics require special diets. In reality, people are so accustomed to unhealthy diets in today’s world that many consider health diet recommendations for diabetics to be “specialized”. Diet is so important to overall health and some health authorities agree that 80% of your health is diet whereas exercise is only 20%. Those percentages can be debated, but we all know that what we eat matters to our health.

There are many diets that all promise you glowing health quickly or X number of pounds lost in X numbers of weeks. It is best to avoid these types of diets and first focus on eating well in general. This means eating clean – focus on eating whole, unprocessed foods as the bulk of your diet. Avoid processed foods as much as possible, but you can indulge with moderation.  The key is that you have to really keep track of what you are eating in terms of calories and nutrients.  Don’t just feed yourself blindly, have goals and intentions for your meals so that you know that you are giving your body the right mix of food that works for you. Eat a lot of vegetables and fruits (limit the fruit if you already have blood sugar issues), try to eat lean protein and limit your consumption of unhealthy fats, dyes and chemical additives.  Keeping a food diary and using an online food tracking app is a great way to get started.

  • Stop Smoking

This bad habit doesn’t just yellow teeth and damage lungs but also increases your risk of diabetes. According to the Cleveland Clinic those who smoke around a pack to half a pack per day increase their risk of diabetes by 3x. Other studies show that smoking exacerbates symptoms of those who are already diabetic.

Stopping this habit can be extremely difficult for some people. Trying to just go cold turkey without any support of others often ends in a relapse and possibly smoking more than ever. Consult your doctor for help, especially if you are a frequent smoking with this habit spanning many years. It’s a hard habit to beat, but it can be done.

  • Practice Daily Stress Management

Stress isn’t just tiring or annoying, it can severely affect your health. Constant stress can cause chronic migraines, body fatigue, digestive upset, insomnia, depression, high blood pressure and more. Studies are also bringing to light that chronic stress also increase the risk of diabetes by as much as 45%!

You may not be able to prevent stress but there are ways you can manage it. You can take up yoga, make time for prayer, practice meditation, keep a journal of your feeling or even speak with a therapist to help you. If you lead a fairly stressful life or work a job that really gets on your nerves, consider changing your lifestyle completely if you can. Make a plan and work to create a more peaceful life.

None of these suggestions can totally eliminate the risk of getting diabetes. If you have a family history of diabetes or suspect you are showing symptoms, it is important to see your doctor for testing and to develop a health plan. It is always a good idea to consult your physician if you are making significant changes in your health, especially if you already have underlying health conditions.

 

 

Daphne lost 35 pounds

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Weight Loss Story: Daphne lost 35 pounds.  The unexpected passing of her mother led her to the path of greater wellness and fitness. Here is what she shared with us about her weight loss journey…

daphne before and after

What was your motivation?
My mother passed away unexpectedly. She was a morbid obese woman who had some health issues, but they where under control. Her death really motivated me to change for the better. I want to be able to live long enough to see my children’s children and beyond. I was then and still am inspired by those who I’ve seen transform. One in particular is my coach, Ms. Wiltrina Jones. She is very motivational and has a passion in helping people transform if they really want it.>

How did you change your eating habits?
I first cut out soda and did strictly water. I then cut all snacks to a bare minimum, but now I have cut them out completely. If I craved sweets, I would eat fruit. Currently, I eat more vegetables, still drink only water and I don’t eat any fried food. For protein, I eat egg whites, chicken and fish. If I want to have a hamburger I’ll make one with ground turkey.

What did your workout routines look like?
I am in the gym no less than 2 hours doing a circuit training that consists of cardio and free weights. I may take a Zumba class or spin class every now and then. I like to maximize my time so, I rather do total gym workout. I work out at least 6 days a week, and I have now started to burn 1000+ calories within the time frame that I’m at the gym.

What was your starting weight? What is your current weight?
My starting weight was 245 pounds and now I weigh 210.4 pounds. (height: 5’6″ tall) Just restarted my efforts and I’m going hard with a coach. I’ve seen great results as far as inches and fat loss within the last 50+ days.

What advice do you have for others who want to lose weight?
I would say that if you want it you will have to have a made up mind. Be consistent and push yourself when you feel like giving up. Work to stay on track even when others try to influence you. Always remember that on your journey it’s always YOU against YOU. There is no room for excuses.

Instagram: @Dachosened1

How Can Sugar Affect Your Brain?

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When it comes to addiction in the United States, one of the most common addictions may surprise you. It’s not alcohol or some illicit drug. In fact, it is something children and adults consume everyday: sugar.  Yes, sugar can be biologically addictive, just like any other refined chemical drug.

A new study published in the American Journal of Clinical Nutrition suggests that, in fact, higher sugar, higher glycemic foods can be addictive.  David Ludwig, author of Ending the Food Fight, and his colleagues at Harvard, in a very sophisticated study, showed that foods with more sugar, foods that raise blood sugar even more than table sugar such as white flour, white potatoes and refined starch have what is called a high glycemic index, trigger a special region in the brain called the nucleus accumbens that is known to be “ground zero” for conventional addiction, such as gambling or drug abuse. – Dr. Mark Hyman, Huffington Post

sugar and the brainSugar is found in majority of processed foods that make up a typical American diet, with the average person eating roughly 20 teaspoons per day according to the American Heart Association. To put that in perspective, 20 teaspoons is nearly half a cup. Half a cup of sugar can seem like an impossible amount to consume daily but unfortunately this isn’t the case.

Why is all of this important to consider? It is well known that excessive consumption of processed sugars can contribute to a myriad of health problems.

The Dangers of Sugar

Sugar has a negative impact on health and many of its side effects are common knowledge. Some examples of health problems that have been directly linked to excessive sugar include:

  • Tooth decay
  • Obesity
  • High blood sugar
  • Risk of heart disease
  • Risk of diabetes
  • Fatty liver disease
  • Increases risk of cancer
  • Contributes to high levels of bad cholesterol

Eating and drinking refined sugars can be a risk factor for so many problems and it offers no nutritional value. So, why do people continue to eat it? Despite understanding it’s bad, people continue to consume refined sugars in excessive amounts because of the way it affects their brains.

Sugar and Your Brain

It can be a bit shocking to know that a common ingredient in so many foods can have a strong impact on your brain. There are four ways refined sugars have an effect on your brain.

  1. Addiction

As alluded to earlier, sugar is literally addicting. When sugar is consumed the brain releases dopamine. Dopamine is like a chemical reward for the brain and body. It can occur when people experience anything from gambling to sex or, in this case, indulging in a sugary cupcake. It may seem extreme to compare sugar to a drug but this study shows that the brain reacts very much the same way to sugar as it does to cocaine.

This dopamine release is pleasurable and naturally people want to feel good. Unfortunately, addiction can easily set in as the person makes it a habit to achieve this happy state.

  1. Memory

According to a study done by the University of Southern California sugar impairs memory functions. The study was primarily aimed at children though it is generally agreed that the same effect occurs in adults. The hippocampus is the portion of the brain responsible for memory, as well as organization and general information, and is very sensitive to refined sugars.

  1. Mental Health

There is a strong correlation between sugar and mental health, in this case being anxiety and depression. A study featured in the British Journal of Psychiatry found that participants whose diets consisted of processed foods (high in refined sugars) had the risk of depression increase by 58%.

Anxiety from eating sugar shouldn’t be a surprise. Many people turn to a candy bar or similar snack as an afternoon pick-me-up when they feel tired. Sugar gives some energy which is followed by a crash. Anxiety can occur after eating sugary and rather than waking you up it cause jitteriness, inability to concentrate and nervousness. People with no anxiety disorder can experience this. Those with previous anxiety can have their symptoms made much worse.

  1. Hormones

The brain works to regulate hormones and sugar can wreak havoc on that balance via blood sugar spikes. Sugar affects estrogen and testosterone. When refined sugars are consumed it cause estrogen and testosterone to get bound up in the bloodstream, causing them to increase. Increased levels of hormones can be harmful and due to the connection with insulin raise blood sugar affects fat accumulation. These hormones could also negatively affect mood, cause insomnia, and can exacerbate existing hormones problems like hypothyroidism. (more info on sugar and hormone imbalance)

There are many reasons to avoid sugar. Unfortunately refined sugars are impossible to avoid in a typical American diet consisting of processed foods. For overall health, aim to eat a balanced diet full of whole foods. That means plenty of vegetables, fruits, beans, whole grains and lean meats. Fruit sugars are not dangerous to overall health like processed sugars (they are not usually eaten to excess) but they should be avoided or eaten in moderation if you have diabetes or other issues impacted by high blood sugar.

What should you do?  Here is an overview of why sugar is addictive and what you can do to break the addiction from Dr. Mark Hyman for the Cleveland Clinic.