Sameerah lost 117 pounds

Transformation of the Day: Sameerah lost 117 pounds. After high school, she saw her weight fluctuate up and down, eventually reaching 300+ lbs. When her blood work showed that her numbers were almost in the range where she’d be diagnosed with diabetes, that motivated her to change her habits and mindset.

I am officially down 117 pounds naturally, in less than nine months! I started my weight loss journey on 12/26/2020. I started at 312 pounds (height: 5’10”). I currently weigh 195 pounds. I went from wearing a size 20-22/3X-4X to wearing a size 8-10/Med (Large in coats/jackets). I decided to share my story because I pray it encourages at least one person.

I didn’t follow any weight loss programs or use any other assistance you could think of. Just the man above, me, and the health plan I designed for myself. I’m also not knocking anyone that selected that route. I just knew what would work for me. Honestly, I didn’t expect to go this far, but you know the quote, “Expect the unexpected.” 

Before starting my journey, I hadn’t seen my weight be in the 190s since the early ’90s. During my high school years (1996-2000), my weight fluctuated between 200 lbs. – 215 lbs. Following high school, it was simply a rollercoaster for me. A few years later, my weight reached 296 pounds. Then, I lost 81 pounds, only to regain 50 pounds and then re-lose those same pounds a few years after that. I thought I’d never exceed or even reach 300 lbs, but I weighed in at 312 pounds years later. 

YES, this is my third time losing weight naturally. The difference between then and now is that the first and second times I lost weight, I’d ONLY changed the numbers on the scale. I didn’t change my mind. 

We often fail to realize that to change our lives for the better and maintain, we must change our minds and our perspectives. A healthy diet = a healthier weight = additional energy. To maintain these changes requires a lifestyle change. 

Needless to say, my math was off, which resulted in a yo-yo diet/weight. I was only paying attention to the numbers on the scale and not longevity. Someone once told me, “Don’t pay much attention to the numbers on the scale, but rather how you feel, and what makes you smile when you see your nude reflection.” However, through it all, confidence is something I definitely wasn’t lacking. Which is the reason it took for my blood work to come back with bad news for me to tell myself, “I really need to change my lifestyle and my way of thinking.” 

NOTHING the doctors or anyone else said ever fazed me before. A doctor once told me, “You have obesity in the stomach. You need to lose weight!” So, I found another doctor. A date once told me (while at the dinner table), “You’re a very beautiful woman, but you’d be good if you just do a few sit-ups, you know, lose a little off the stomach area.” Welp! That only made my neck snap back. I let him know the ONLY weight I’d be losing was him. Next. 

It was all hilarious to me until last year when my blood work returned, “showing” me that I was only ONE bite away from becoming a diabetic. That same day I went home, took the before photos you see, and mapped out a health plan for myself. I planned to start the day after Christmas, which was approximately ten days away. I didn’t want to wait for the 1st of January. 

My mind was set. I was ready for a change and excited about the future. It was time to put all the knowledge I’d gained (classes, extensive research, reading, and experimenting) over the years pertaining to physical/mental transformations. 

For the first 40 pounds, I did little to no exercise, just worked on my diet and mental conversion. The first 80 pounds fell off me like oversized pants. However, the rest required some real hard work and dedication, but I was up for the task. During my journey, I’ve had many bad days, but all those good days outweighed the bad days, and by the grace of God, here I am. 

I went from being content with what I saw in the mirror to falling in LOVE with what I now see in the mirror. Stretch marks, scars, and all, it’s a part of me. Today I know it’s pretty challenging to do this in a natural manner due to the overwhelming amount of “PERFECT” bodies we see on social media and television. Still, you MUST find positive encouragement and inspiration. Follow those who inspire you to become a better you and encourage you to work hard for it. Change your mind, change your life! 

Physical weight loss begins with mental weight loss. Too much weight on your mind usually equals too many inches around your waist. I know the thick girl struggles. Trust me, we all can relate. We are tired of everything resulting in the fact that we are overweight. You go to the doctor due to a nose bleed, and according to them, it’s due to your weight. Lose a few eyebrow hairs, and that’s due to the weight too.

Every day you awake, God has blessed you with a new day, another chance to try again and start anew. Just because you had a bad day yesterday doesn’t mean you’ll have a bad day today. The decision is yours! Say goodbye to yesterday, hello to today, and thank God for tomorrow once you awake. Every morning I wake, I pray for wisdom, joy, and longevity. I pray that same prayer for all. 

How did you change your eating habits? 
During the first few weeks of my weight loss journey, my diet consisted of a very low-calorie chicken noodle soup with a handful of fresh spinach for breakfast. (I seasoned the soup with a little turmeric, lemon pepper, and a pinch of cayenne pepper). Next, I had a fruit smoothie that included non-fat Greek yogurt and ground cinnamon for lunch. Then I ate either roasted broccoli and mushrooms topped with parmesan cheese or a side chicken caesar salad for dinner. 

Some days I’d switch the soup and smoothie around, depending on what I was in the mood for at that time. Following breakfast, I’d drink a cup of green tea with fresh lemon only. Following my last meal, I’d drink another cup of green tea with fresh lemon. I drank two 16 ounce bottles of water and a 40-ounce bottle of water with one fresh lemon and a teaspoon or two of ground ginger. 

Every morning before starting my regimen, I’d say my daily prayer, read my devotional book, and take my vitamins, which I believe are vital when on a path to healthy living. I’d snack on fruits such as; a small bowl of watermelon, an orange, and/or strawberries (periodically a banana). 

Later, I began to add various snacks and healthier foods to my diet (such as small portions of wild rice, salmon, various cereals with 1% milk, peanut butter and/or cheese crackers, whole grain butter popcorn, whole-grain wraps, whole grain pasta, falafel… just to name a few.) Along my journey, I’d found so many great healthier food options one can include in their diet, and I created a few dishes. I am currently in the process of starting a weight loss/confidence coach business that will soon launch. 

What did your workout routine consist of after you lost 40 pounds? 
While losing the first 40 pounds, I focused on learning to make better nutritional choices and transitioning my perspective on what a healthier lifestyle meant to me. I also prepared myself mentally for a lifetime of physical activity. I’d created a small gym in my home, in a room that allows an abundance of natural sunlight in it, and hung canvas paintings of women that represented strength and courage in my eyes.  

After I lost 40 pounds, I’d begun a workout routine that included 40-45 minutes of cardio (stationary bike and or the stepper and vertical climber), at least 50 squats on the squat machine, 3-5 pound arm weight reps, and a few ab workouts. I repeated that workout five days a week. 

Moving forward, I pushed myself to do additional squats and heavier weights. Today I do 300 squats 6-7 days a week: 200 on the machine and 100 without the machine. Once I’d lost 90 pounds, I decided to sign up for boxing classes, and during those classes running outside was a vital part of the class. Although I was initially opposed to it, I did it and ended up falling in love with running outside. I’d then begun to run/power walk 5 miles a day, do the boxing routine, then return home and do my squats and weights. 

Today I no longer attend boxing classes, but I do run/power walk the 5 miles outside twice a week and workout inside only, 4-5 days a week, totaling 6-7 days of exercise. 

Instagram: @iamsameerahhart