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Lesley lost 70 pounds

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Today’s featured weight loss journey: Lesley lost 70 pounds by using My Fitness Pal, running with a running group and eating more whole, healthy foods.  She now is a running coach for middle school girls and has ran 2 5ks.  Here is what she shared with us:

What was your motivation?

My motivation was sparked by my Pastor, Apostle Dannie Williams, who sat my husband and I down and had a real heart to heart with us about prospering in every area of our lives except our health and weight. Together, my husband and I weighed almost 850 pounds.  After that heart to heart conversation, we both took our health to a new level and began working on getting the weight off. I began by watching what I ate, using MyFitnessPal app, and I also started working out regularly.

How did you change your eating habits?

My eating habits changed and I begin to eat more protein and vegetables on a Metabolic weight loss program. I cut out a lot of snacks I was eating and began drinking water instead of soda and juice.  I drink 60 to 80 ounces of water a day.

What did your workout routines look like?

I started running in December 2012 with a running group, Savannah Black Girls Run Too (not affiliated with BGR). I would try to run at least 3 days a week with the group, and I have completed 2 5K runs.  I am now a working as a running coach at my middle school to encourage girls that they too can be successful, regardless of where they are.

What was your starting weight? 365 pounds

What is your current weight? 295 pounds

How long did your transformation take?

I began my journey December 2011 and I haven’t looked back. Have I been perfect? No, but I know my goal is to get down to at least 200 pounds.  Consistency is the key, along with making a daily decision to inspire my own motivation.

Lesley weight loss journey

Free Clean Eating Meal Plan – Week 2

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Here is your Clean Eating Meal Plan for Week 2!  Remember to modify this plan for your nutritional and health needs.  If you need more or less calories, modify the plan for your goals. The meals for week one are approximately 1650-1730 calories.  I’m making the assumption that you are working out, doing at least 4 days a week of intense exercise.

Disclaimer: Nutritional content will vary depending on the brands of food used. This meal plan does not take into account serious illness or specific nutrient ratios. If you are pregnant, have high blood pressure, heart disease diabetes or other medical issues, please talk with your doctor or dietitian before changing your diet. These plans are meant to be examples of balanced eating, but we all have varied needs. Use this information as an example and take caution with regard to your own specific nutrition needs.

free clean eating meal plansDay 1

Breakfast – Whole wheat tortilla filled with 2 cooked egg whites (scrabbled), 1/2 avocado (sliced) and 1 tablespoon salsa
1 medium orange

Snack – 1 ounce peanuts mixed with 1 ounce raisins

Lunch – 1 1/2 cups Walnut and Feta Whole Wheat Pasta Salad (save leftovers for day 3)
1 medium peach (medium apple if peaches aren’t in season)

Snack – 1 serving Fruit flavored Greek yogurt (your choice. low in sugar and as natural as you can find)

Dinner – 4 ounces lean flank steak (cook 8oz to your taste and save the other 4 oz for day 2. Recipe to try.)
Small baked sweet potato
1 1/2 cup steamed broccoli (fresh or frozen, seasoned to your taste)

Approx. 1652 calories
70 g fat, 16 g sat fat
36 g fiber, 87 g sugar
79 g protein

Day 2

Breakfast – “Breakfast Sandwich”
1 egg on two sliced whole wheat toast w/slice of 2% cheddar
1 banana (or one cup of another fruit)

Snack – 3 cups popcorn with a sprinkle chili powder and garlic powder

Lunch – Leftover meal: 4 ounces lean steak from yesterday’s dinner
Baked sweet potato
1 cup baked okra

Snack – 1 cup cantaloupe

Dinner – 1 1/4 cup Easy Turkey Chili (recipe makes 8 servings. Save a serving for day 6 and share the rest with family)
1 slice whole wheat toast with garlic and 1 tsp margarine
Side salad with 1 cup lettuce, 1/2 tomato, slices of cucumber, 1 tbsp vinaigrette

Approx. 1690 calories
60 g fat, 17 g sat fat
37 g fiber, 73 g sugar
76 g protein

Day 3

Breakfast – 1 whole wheat English muffin with 2 tablespoons peanut butter
1 cup cantaloupe

Snack – 1 cup fresh strawberries
1 ounce pistachios

Lunch – 1 1/2 cups leftover Walnut and Feta Pasta Salad (from day 1)
1 cup raw baby carrots

Snack – 2 sticks 2% light string cheese
6 whole wheat Wheat Thins crackers

Dinner – 1 serving Baked Fried Chicken with Mixed Vegetables (save 1 serving of leftovers for day 4)
1 medium baked sweet potato

Approx 1730 calories
55 g fat, 14 g sat fat
38 g fiber, 45 g sugar
84 g protein

Day 4

Breakfast – 1 cup cooked oatmeal with skim milk, 2 tbsp chopped walnuts and 1 cup blueberries

Snack – 1 serving Fruit flavored Greek yogurt

Lunch – Leftover Baked Fried Chicken with Mixed Vegetables
1 medium apple

Snack – 1 serving 4 Ingredient Protein Bar (recipe makes 6 servings, save 2 for later in the week)

Dinner – 1 5oz serving Crispy Baked Tilapia (make 2 5oz servings and save one for day 6)
1 cup brown rice with Italian seasoning
1 cup cooked baby carrots

Approx. 1700 calories
60 g fat, 16 g sat fat
39 g fiber, 67 g sugar
79 g protein

Day 5

Breakfast – 1 whole wheat English muffin with 2 tablespoons peanut butter
1 banana

Snack – 4 Ingredient Protein Bar (from day 4)

Lunch – Healthy Tuna Salad on 2 slices whole wheat bread
1 medium peach (or apple)
1/2 cup sliced cucumber

Snack – 3 cups popcorn with chili powder and garlic

Dinner – Grilled Chicken Parmesan (makes 4 servings, but you only need 2. Save on for day 7)
1 cup whole wheat pasta
1 cup cooked asparagus

Approx. 1707 calories
57 g fat, 15 g sat fat
36 g fiber, 46  g sugar
100 g protein

Day 6
Breakfast – 1 cup cooked oatmeal with skim milk and 2 tbsp chopped walnuts
1 cup sliced strawberries

Snack – 1 cup sliced cantaloupe
1 ounce peanuts

Lunch – 1 cup leftover Easy Turkey Chili
6 whole grain crackers
1/2 cup celery sticks

Snack – 2 ounces low sodium sliced turkey with mustard (roll it up and dip in a little mustard)
1/2 cup celery sticks

Dinner – Leftover Crispy Baked Tilapia (from day 4)
1 medium baked potato w/1 tablespoon light sour cream
1 cup cooked asparagus (or steamed broccoli)

Approx. 1720 calories
54 g fat, 17 g sat fat
39 g fiber, 49 g sugar
89 g protein

Day 7

Breakfast – Whole wheat tortilla filled with 2 tablespoons peanut butter and 1/2 cup blueberries
1 cup of skim milk or 1 cup of vanilla yogurt

Snack – 4 Ingredient Protein Bar

Lunch – Turkey Sandwich (2 slices Weight Watchers bread, 3 oz low-sodium turkey, 2 teaspoons Dijon mustard, 2 slices onion)
1 cup sliced bell pepper

Snack – 1 ounce peanuts mixed with 1 ounce raisins

Dinner – Leftover Grilled Chicken Parmesan (from day 5)
1 cup whole wheat pasta
1 cup cooked broccoli

1680 calories
55 g fat, 14 g sat fat
38 g fiber, 50 g sugar
94 g protein

Shana lost 57 pounds

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Shana wrote us to share how she lost 57 pounds by eating right and exercising.  She also embraced running.  Check it out!

Shana weight loss story

What was your motivation?

I was diagnosed with Type 2 diabetes in February 2012 and that’s when I decided enough was too much. I challenged myself to lose 100 pounds and I’m almost there. I hope to be off medication soon.

How did you change your eating habits?

It wasn’t easy! It took me a few months to get into clean eating and planning my meals out, everything was smooth sailing. I’m currently on a strict carb and sodium diet where I’m keeping my daily carb intake below 150 mg and sodium  below 2000mg. Water is a must if you want to stay the course and continue to lose weight. As far as meat goes, anything with a “loin” on the end, I try to stick to. Chicken, fish and shrimp are my main sources of protein. I try to cook all of my own meals and incorporate a fruit & veggies into every meal. One thing I learned was to keep your meals the same each week. That was hard for me because I like variety but if you keep your meals the same, you’re able to adhere to a stricter diet. Not saying that I don’t cheat because once a week. I throw in a day where I eat whatever I want…ALL DAY. I live for cheat days! I believe that if you eat strict all week, a cheat day is only fair.

What did your workout routines look like?

I belong to a gym in our apartment complex so I hit the gym 5 times a week and run the Couch to 5K program 3 times a week. The weekends are off limits unless I’m running a 5K on a Saturday or something like that. I love to go to classes because it holds me accountable if I’m with a group of people and I can’t “cheat” if other people are watching me. I’m attempting to run a 30 minute 5K by April 2014. Wish me luck.

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

I was 280 pounds when I decided to go on my journey. I currently weigh 223 pounds and am aiming for 170 pounds for my goal weight.

How long did your transformation take?

I’ve been working on my weightloss on and off for 1 1/2 years. I want to be finished and toning by the end of this year.

Free Clean Eating Meal Plan – Week 1

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free meal plansI’ve put together this free meal plan to give you an idea of what you may be eating as you clean up your diet.   My goal was to give you enough nutrition and to have you eat regularly (every 3 hours or so), such that your blood sugar will be steady and not going up and down due to long periods without eating or sugar spikes.  I’ve included nutrition counts for you.

The meals for week one are approximately 1650-1725 calories.  I’m making the assumption that you are working out, doing at least 4 days a week of intense exercise, so there needs to be enough nutrition to support that.

Too many calories? Remove a snack or replace a meal with other recipe. Please note the portion sizes for each recipe so that you don’t overeat. Save leftovers for later in the week as noted or share with family. If you see something that you don’t eat, like bread or dairy, switch for something else.  A few romaine leaves are a great substitute for bread or whole wheat tortillas.  This plan is meant to work for most people, but I know it’s not ideal for all.  Modify to your needs!

Week 2 Plan – Week 3 Plan – Week 4 Plan

Disclaimer: Nutritional content will vary depending on the brands of food used. This meal plan does not take into account serious illness or specific nutrient ratios. If you are pregnant, have high blood pressure, heart disease diabetes or other medical issues, please talk with your doctor or dietitian before changing your diet. These plans are meant to be examples of balanced eating, but we all have varied needs. Use this information as an example and take caution with regard to your own specific nutrition needs.

Day 1

Breakfast – 1 serving of Vegetarian Omelet with Bell Peppers (eat one portion and freeze the other for day 4)
1 slice whole wheat toast

Lunch – Turkey Sandwich (2 slices Weight Watchers bread, 3 oz low-sodium turkey, 2 tsp mustard, 2 slices tomato)
1/2 cup raw baby carrots

Dinner – 1 cup whole wheat pasta
1/2 cup low-sodium pasta sauce
3 lean beef meatballs (your choice of brand, cooked from frozen)
1 cup cooked broccoli

Snack 1 – 1 cup Spicy Oven Roasted Chickpeas (save leftovers for day 3)
1/2 cup sliced red bell peppers

Snack 2 – 1 Medium apple

Approx. 1657 calories,
79.8 g fat, 20 g sat fat,
42.4 g fiber, 30.5 g sugar,
81.1 g protein)

Day 2

Breakfast – 1 cup plain Greek yogurt
with 1 tablespoon slivered almonds and 1 cup blueberries (mixed in)

Snack – 5 whole grain Wheat Thins crackers
1 piece of 2% fat string cheese

Lunch – 1 serving of Whole Wheat Chicken Pasta Salad (recipe below, save leftovers)
1 medium apple

Snack – 1 oz unsalted peanuts
1 cup of baby carrots

Dinner – 1 serving Baked Breaded Pork Chop
1 medium baked potato
1 tablespoon salsa
1 cup cooked green beans

Approx. 1720 calories,
58 g fat, 14 g sat fat,
30 g fiber, 63 g sugar,
95 g protein

Day 3

Breakfast – “Peanut Butter Banana Oatmeal”
1 cup cooked oatmeal with 1 tablespoon peanut butter and 1/2 sliced banana
(mix in the banana and peanut butter after the oatmeal is cooked)

Snack – 1 slice whole wheat toast with natural peanut butter

Lunch – 1 cup Black Eyed Pea Salad (recipe makes 8 portions, save a portion for day 5)
4 ounces cooked chicken breast
1 cup celery sticks

Snack – 1 cup Spicy Oven Roasted Chickpeas (from day 1)

Dinner – 1 cup Whole Wheat Chicken Pasta Salad (from day 2)
Salad – 1 cup lettuce, 1/4 cup tomatoes, red onion
1 tablespoon oil and vinegar dressing

Approx. 1700 calories
60 g fat, 18 g sat fat
35 g fiber, 48 g sugar
64 g protein

Day 4

Breakfast – Leftover Easy Vegetarian Omelet from day 1

Snack – Strawberry Watermelon Smoothie
1/2 cup watermelon, 1/2 cup strawberries
6 ounces plain Greek yogurt
(if you are on the run, switch for a 1 cup of berries)

Lunch – 1 1/2 cups Whole Wheat Chicken Pasta Salad (Leftovers from Day 2)
1 cup red grapes

Snack – 1 ounce almonds

Dinner – 1 potato – BBQ Chicken Stuffed Potato (make half the recipe for 2 potatoes)
1 cup steamed spinach (from frozen,  season to your taste – make 2 cups and eat the second cup on day 5)

Approx 1655 calories
50 g fat, 10 g sat fat
30 g fiber, 45 g sugar
64 g protein

Day 5

Breakfast – Nonfat Vanilla Greek yogurt (pick a brand that is low in sugar)
1 tablespoon almonds
1 small banana

Snack – 1 ounce peanuts
1 piece 2% fat string cheese

Lunch – 1 leftover BBQ Chicken Stuffed Potato
Salad: 1 cup lettuce, 1/4 cup tomatoes, 1 tablespoon oil and vinegar dressing

Dinner – 1 cup Black Eyed Pea Salad (use leftovers from day 3)
4 ounces baked chicken breast, seasoned with italian herb seasoning
1 cup steamed spinach (leftovers from day 4)

Dessert – Strawberry Banana Smoothie
6 ounces plain Greek yogurt
1/2 cup strawberries, 1/2 ripe banana

Approx. 1670 calories
51 g fat, 15 g sat fat
37 g fiber, 38 g sugar
71 g protein

Day 6

Breakfast – 1 cup cooked oatmeal
with 1/2 cup blueberries and 1 cup skim milk (mixed in)

Snack – 6 whole grain Wheat Thins crackers with natural peanut butter

Lunch – Turkey Sandwich (2 slices Weight Watchers bread, 3 oz low-sodium turkey, 2 tsp mustard, 2 slices tomato)
1 cup baby carrots
1/4 cup hummus

Snack – 1 oz of peanuts

Dinner – “Breakfast for Dinner”
2 eggs (over easy or scrambled)
2 slices whole wheat French Toast (recipe calls for 4, so adjust the ingredients to half)
1 tablespoon fruit jam (no sugar added)
1 sliced orange

Approx. 1660 calories
53 g fat, 16 g sat fat
38 g fiber, 45 g sugar
70 g protein

Day 7

Breakfast – 2 scrambled eggs
1 slice whole wheat bread with 1 tablespoon peanut butter

Snack – Nonfat plain Greek yogurt with a drizzle of honey on top

Lunch – Sesame Soy Grilled Salmon – 1 4oz piece of salmon (use a forman grill if you can’t grill outside)
1 cup cooked green beans (season to your taste)

Snack – 1/2 cup baby carrots, 1/2 cup celery
1/4 cup hummus

Dinner – 20 Minute Chicken Creole (1 chicken breast)
1 cup brown rice
1 cup skim milk (omit and drink water if you prefer)

Approx. 1690 calories
50 g fat, 14 g sat fat
28 g fiber, 43 g sugar
72 g protein

——————————-

Whole Wheat Pasta with Chicken, Peppers and Beans

Source: http://www.cookingclub.com

6 oz. whole wheat penne
4 oz. green beans, halved crosswise (1 cup)
2 garlic cloves, crushed
1/2 teaspoon salt
1/4 cup balsamic vinegar
2 tablespoons olive oil
1 3/4 cups shredded cooked chicken breast
1 (7- to 7.25-oz.) jar roasted red bell peppers, rinsed, diced
1/3 cup sliced green onions
1/4 cup packed chopped fresh basil

  1. Cook penne according to package directions, adding green beans during last 4 to 5 minutes of cooking. Drain; rinse under cold running water. Drain.
  2. Meanwhile, mash garlic and salt with back of fork or side of chef’s knife into a paste; place in large bowl. Whisk in vinegar and oil. Add penne, green beans and all remaining ingredients; toss to coat well.

Makes four 1 1/2-cup servings

We are providing these meal plans for your personal use only. Do not distribute or use these plans commercially.

Disclaimer: Nutritional content will vary depending on the brands of food used. This meal plan does not take into account serious illness or specific nutrient ratios. If you are pregnant, have high blood pressure, heart disease diabetes or other medical issues, please talk with your doctor or dietitian/nutritionist before changing your diet significantly. These plans are meant to be examples of balanced eating, but we all have varied needs. Use this information as an example and take caution with regard to your own specific nutrition needs.

Dede lost 75 pounds

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Today’s featured weight loss journey: Dede lost 75 pounds with consistent exercise and by cleaning up her eating habits.  Here is what she shared about her weight loss journey:

“My weight loss journey started in July 2012 at 262 pounds and I am currently at 187 pounds in August 2013.  I’m working towards losing 30 more pounds in the future to reach my goal weight.  My weight loss motivation was looking at myself in a picture from a family vacation to the Bahamas last year (2012). I realized that I was not pleased by the way that I looked.  I realized that I had to lose weight in order to feel healthier and be more comfortable from the inside out. I stopped eating red meats, pork and any fried foods. Now, I only eat seafood, turkey and chicken along with plenty of veggies, fruits and nuts. I cut out all white food products; such as white flour, white sugar and breads. I only eat whole wheat breads, grains, and pasta. I also drink smoothies and lots of water.  For exercise, I workout in the gym 5 days a week.  I do at least 30 minutes of cardio everyday and do strength training 3 times a week. When i’m not at the gym, I enjoy bike riding, walking and roller skating. I have lost a total of 74 pounds in one year.  I use to wear a size 20 or an extra large and now I wear a size 12.”

Dede weight loss journey

Tanya lost 247 pounds with weight loss surgery

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Tanya lost 247 pounds going 465 to 218 pounds with gastric bypass weight reduction surgery.  She was suffering from a number of weight/eating related chronic health issues before surgery.  She shared her photos and told us a little about her journey as well:

“Hi, my name is Tanya L. I have had a successful weight loss journey with the help of Gastric Bypass weight loss surgery.  I had the surgery on February 7, 2012. It was the day that my whole life changed. I was 465 pounds in 2011, and I couldn’t loose anymore weight on my own. At the time of my surgery, I was 368 pounds and I was dealing with diabetes, high blood pressure, high cholesterol, blindness and a host of other physical ailments as well. Today, I weight 218 lbs and I don’t take any medication, only vitamins. I feel and look great! Exercise is a daily part of my life and so is eating healthy. I love your weight loss stories and the people on your site are awesome! Thank you for sharing my story.”

Tanya gastric bypass surgery

TaTanesha lost 103 pounds

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Today’s featured weight loss journey:  TaTanesha lost 103 pounds by exercising regularly and eating a high protein diet after the loss of a child.  Now, she wants to inspire others to lose the pounds.  Here is what she shared with us:

weight loss journeyHi, My name is TaTanesha. I have lost 103 pounds in a little over a year. I lost it by exercising 6 days a week and loading up on the protein. I also have a weigh loss page on Facebook called, “watchTashrink…a weight loss journey”.  On the page, I share my eating habits, old photos, menus, and workout routines.  I want to thank BWLW for being such an inspiration to not only me but to many black women out there.

What motivated me to start my weight loss journey was the fact that I was so tired of buying big clothes and tired of my body hurting from the excess weight. I gained weight during a period of depression after my daughter passed away.  The weight just packed on. I looked up and I was a whopping 305 pounds. I decided to go on Weight Watchers. I lost 60 pounds and then I decided to give that a break and do it on my own. I ate more protein, cut the junk food, started doing Zumba and was walking 6 days a week. My current weight is 202 pounds. It took a year, I’m healthier now.  I’m motivated and blessed. Thank you so much for this page, it”s an inspiration.  BWLW, Keep up the great work!!!

TaTanesha weight loss

Telita lost 60 pounds with Lap-Band Surgery

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Telita recently had Lap-Band weight loss surgery and has lost 60 pounds so far.  She overcame an abusive relationship and chronic pain to find love and greater health.  Here is what she shared with us about her weight loss journey:

First, let me start by saying I have never been a small person, but I was in no way obese.  At 5’8” and 220 lbs I was what is considered in my neighborhood as just thick. However, after becoming involved in an abusive relationship the extra weigh slowly began to add on. After five years in that relationship and two children later I weighed in at 280 lbs. In 2005 I met and fell in love with my husband. Almost simultaneously, I began to suffer from unexplained chronic pain. I went from working every day to going on permanent disability because the pain was too much to bear. After two years of not knowing what was wrong with me I was diagnosed in 2007 with Fibromyalgia, a chronic pain condition that affects the muscles, bones and joint. I began to spend most of my days in bed trying to fight the pain. The pain medicines I was prescribed either made me eat more or not eat at all. I began to notice that my weight was increasing more and more. After having my son in 2008, I realized that I needed to do something more than just waiting for the weight to go away so I began dieting and exercising. The more I worked out the more I would have these bad FMS flare ups that would put me down for days and sometimes weeks. In 2011, I married my husband and after looking at my wedding pictures I decided that it was time to do something about it.

I began to research bariatric surgery. It was something I had thought about before but had never spoke about with my family and friends. I decided that the lap-band weight reduction surgery was best for me because I still had to do work in order to make it work. It was important to me that I didn’t lose weight too fast and drastically, but more consistent and slowly. This was something my husband was completely against. Naturally, he worried of the complications of surgery. However, after assuring him that this was what I really wanted he supported my decision. At the beginning of my testing for the surgery I weighed in at 320 pounds and I was horrified! My surgery was January 3, 2013. Since then, I have loss a total of 60 pounds. My pain level has decreased significantly since I began losing weight. Although I am not at my goal weight yet, I am enjoying the process of getting there. For the first time in my life I enjoy taking pictures. Weight loss surgery is not for everyone, but for me it was the best decision I ever made.

Telita weight loss story

Diona lost 65 pounds

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Today’s featured weight loss story: Delta Sigma Theta soror Diona lost 65 pounds and has gone from a size 24 to a 12.  She was motivated by her husband’s victory over diabetes and her family history of illness.  She shared her weight loss story with us:

Greetings BWLW!! My name is Diona and I have lost 65 pounds in the past 12 months. I have been battling this weight war for a very long time now with occasional 20-25 lb weight loss success. Two years ago, my husband was diagnosed with Type II Diabetes on top of his already diagnosed hypertension.  The minute he left the doctor’s office he began to change his mindset towards his health and exercising. My mother-in-law suffers from diabetes and is now on dialysis 3 times per week. My husband did not want to take multiple medications for the rest of his life and possibly end up like his mother so he and some others in our church formed a ministry called Faith Fitness. My husband lost 60 pounds in 6 months and was taken off all diabetic medications as well as blood pressure meds. While my husband was going through his transformation, I would walk with him and try to participate in his boot camp class that he teaches at our church.

One day, I just began thinking about how my mother, father, and youngest brother suffer from diabetes, how much medication they have to take and how my mom seems sicker with each new pill. I thought about how my husband took control of his health and how I want to live a long life with him and our kids. I began jogging with him even though I could only run about 10 feet before I had to stop and get my breath. I am 5’2 and at that time I weighed 243 pounds. My husband kept encouraging me and telling me that it would get easier to me and I would get better. I prayed to the Lord to please help me to stay focused and committed this time and allow me to be VICTORIOUS in this battle. I lost the weight by learning to eat healthier smaller portions and by making exercise part of my daily routine. I drink about 96 ounces of water per day. I also try to drink 1-2 cups of green or black tea per week. I begin my mornings with a protein shake for breakfast and I have either a protein bar or fruit as a snack between breakfast and lunch.   Then I have a salad or other healthy lunch and then I eat a snack between lunch and dinner. Once I pick up my children from school, I go home fix a healthy dinner or my husband may cook a dinner which may include jasmine or brown rice, baked or grilled chicken, and veggies. I then go to exercise boot camp for an hour and immediately following I go to Zumba for an hour. I do this 5-6 days per week. I’m a Special Education teacher so during the summer break, beginning this past Memorial Day, I began walk/jogging 7 miles every morning Mon-Fri (and some Saturdays) at 7am with some of my friends/sisters from church. I did this in addition to the daily boot camp and Zumba.

My Zumba instructor is AWESOME and she is currently challenging her members to try and complete 1000 crunches and 225 squats daily for the month of August. I’m happy to say that I have met the challenge every day so far except 3 days. I currently weigh 178 pounds and I’m striving to lose 18 more pounds to get to my target weight of 160 pounds. I never would have dreamed that I would get back down to this size. I have gone from a size 24 to a size 12! I’m blessed and amazed at how God has moved in my life! I appreciate groups such as this for providing women with a resource and support to help us live healthier and longer more productive lives. With my weight loss I have encouraged church members, family members, Sorors, and co-workers to join me and together we can do this! WE ROCK!!!!

Diona weight loss

Towanda lost 47 pounds

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Towanda lost 47 pounds by working out at the gym and eating clean.  Here is what she shared about losing the weight:

Hello there!! I wanted my before and after photos posted on your website for motivational and inspirational purposes. I have fought with weight problems for many years but finally I am almost out of the 200’s! Since January 2013, I am down 47 pounds. I do at least an hour in the gym when I workout. I work on the elliptical for cardio and weights for my arms and abs. I am currently 15 pounds away from being 199 and I am very excited. Clean eating is a big factor as I have added a lot of fruits and vegetables in my daily diet. No overeating and I’m very, very strict with my junk food intake. (SUGAR was always a problem) I also stay far away from fried foods. Please let these ladies know the process is not easy but it is well worth the work for a healthy body!!  The pic to the left was taken back in 2010 which shows how heavy I was. The middle picture is from the end of 2012 and the last picture was June 13, 2013.

I was motivated by my wedding date back in 2008. Once the wedding was over I started unhealthy eating again. After three years went by I became frustrated with my weight, as I went as far as a size 24. That size 24  and 275 pounds led me to believe I had to change for a healthy future! My family and co-workers who are big on health led me into this size 16 today with work out techniques and clean eating!  I am looking forward to my next goal of 199 pounds on August 31. All in a matter of two years I have lost weight, quit smoking and quit drinking…all in hopes to a great future for my children and I. I am hoping to help someone out there lead a better future as well!!!

My instagram: @tsweightlossjourney

Towanda weight loss story