Hey Ladies, Our June Challenge is very straight forward!
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BWLW is challenging you to cook and prepare more of your own meals and cut out as much sugar as you can from your daily meals. Cooking meals may seem like a simple thing, but many people are just grabbing food on the go and eating out a lot, which makes weight loss more challenging. If not, we are eating a lot of prepackaged or frozen foods that are full of preservatives and additives to keep them fresh.
Why cut out processed and refined sugar? Sugar raises your blood sugar, but it also affects insulin, which is key to body fat storage. Itโs important that you really understand how sugar can negatively affect your health. Iโm suggesting that you READ and take time do to some real research this month. Invest in your health! Iโm sure that you will come to understand that added sugars are not something you need in abundance in your life.
How can you join? Check out all the details below then leave a comment and tell us what parts of the challenge you are committing to.
Disclaimer: Do not try this challenge without speaking with a doctor if you have chronic health issues, especially if you are dealing with diabetes or pre-diabtes. Reducing sugar will affect your insulin levels and itโs important that you know how that will affect you.
Part #1 โ Cook More Meals
When you cook more, you have more CONTROL over what is going into your body and you can better control your weight. There is no one size fits all eating plan that works for everyone, so we want you to cook the meals that work for you (Vegan, Low carb, Paleo, Eating in Moderation, ect). We also want to see what you are cooking so check out the Photo Accountability part of this challenge below.
- You are committing to cook at least 2 of your meals a day (breakfast, lunch or dinner) for a minimum of 4 days during the week. Thatโs just 8 home cooked meals a week minimum. You can go the extra mile and cook even more meals, but this is the minimum we are challenging you to do.
- Simple recipes, like smoothies and non-microwaved oatmeal with fresh fruit, count as well.
- You need to have an understanding of how many calories and nutrients you should be eating each day to avoid overeating and lose weight. If you donโt have a ballpark number in mind, use myfitnesspal.comโs calculator as a general guide.
- Use free sites like myfitnesspal.com and swole.me to determine how many calories and how much nutrition is in the ingredients and recipes you use.
Part 2: Avoid sugar all month.
Cutting out processed, refined sugar can help you avoid extra, empty calories as well as regulate blood sugar and insulin levels. It is also very addictive and many people feel like drug addicts when they try to cut out processed sugar. This will not be easy, so focus on Progress not Perfection. If you eat some sugar this month, itโs not the end of the worldโฆjust cut it out in your next meal/snack and more on. The goal is to see if cutting out sugars makes you feel better and helps you to lose weight.
Want Sweet? โ Eat sweet fruits and carrots when you want something sweet. Have all the fruit you want, because itโs full of fiber and nutrientsโฆnot just empty calories. You can also have honey, natural maple syrup, stevia and agave nectar (agave has a low glycemic index) in moderation as sweeteners.
Check all Food Labels โ Processed sugar is not always listed as sugar or corn syrup. Here are some common names for sugar that you should avoid.
Check out our suggested foods list at the end of this post.
| Agave nectar Barley malt Beet sugar Blackstrap molasses Brown sugar Cane crystals Cane juice Cane sugar Caramel Corn syrup Corn sweetener |
Date sugar Dextrin Dextrose Evaporated cane juice Ethyl Maltol Fructose Fruit juice concentrate Galactose Glucose Granulated sugar Grape sugar |
Grape juice concentrate High-fructose corn Syrup Honey Icing sugar Lactose Malt syrup Maltodextrin Maltose Mannitol Maple syrup Molasses |
Organic raw sugar Powdered sugar Raw sugar Rice Syrup Sorbitol Sorghum syrup Sucrose Sugar Alcohol Syrup Syrup Table sugar Turbinado sugar |
Tips
- No soda, diet drinks or store bought juice/smoothie drinks (no pasteurized fruit juice).
- Focus on eating a lean protein paired with vegetables, whole grains and/or beans for your main daily meals. Have fruit and nuts for snacks, as well as homemade smoothies and protein shakes.
- Eat at least 3-4 meals a day to avoid being hungry and giving in to cravings.
- Donโt let more than 4 hours go by without a meal between 7 am and 8pm.
- Eat 1-2 healthy snacks between meals, like baby carrots, unsweetened greek yogurt with fruit/honey, nuts, green smoothies, or fresh fruit.
- Along with straight up sugars, reduce the amount of โwhiteโ carbs that you eat or avoid them all together โ white bread and white rice
- Donโt drink your calories. What you drink counts too! Drink water, tea and unsweetened drinks.
Bonus: Instagram Photo Accountability โ Use our hashtag #BWLWJune
Letโs follow each other and connect. We do this to keep ourselves accountable for the ACTIONS required to reach our goals. Do the Work and Show us the Proof. What kinds of photos should you post?
- Photos of what youโre eating โ meals and snacks
- Recipe photos and links
- Smoothie Photos
- Photos of recipes you want to try
- Photos of your meal prepping
- Photos from the grocery store
- Photos from when you are eating out with friends and family
When you post your comment below to let us know you are joining the challenge, include your Instagram name so that we can follow you. You can find us at @blackwomenlosingweight
Suggested Foods List: A lot of people say, โSugar is in everything! What am I going to eat if I take that out of my diet?โ Eating lots of healthy protein and fiber will help control sugar cravings. These are just suggestions and not an exhaustive list of what you may eatโฆeveryone has different tastes, food allergies and needs.
| Protein lean ground beef sirloin tenderloin top loin top round pork tenderloin ham turkey chicken breast all fish eggs/egg whites protein powder all seafood soy tofu seitan veggie protein sources |
Beans Grains and Nuts black beans black eyed peas canneloni beans chickpeas kidney beans lentils soy beans split peas white beans navy beans lima beans Italian beans Hummus Edamame All Nuts are ok Brown or wild rice Quinoa Barley Buckwheat Oats Popcorn Rice cakes Soba noodles Chia seeds |
Vegetables artichokes asparagus green beans broccoli bok choy cabbage cauliflower celery collard greens cucumbers eggplant lettuce tomatoes V-8 juice mushrooms okra onion pickles peppers radishes rhubarbs snow peas spinach sprouts squash zucchini |
Low Glycemic Index Fruits Berries Cherries Apples Pears Peaches Apricots Grapefruit Figs Prunes Plums Raisins Kiwi Oranges Grapes WatermelonDairy & Nut Milk Eat unsweetened dairy and nut milk products. |
In moderation: Whole grain bread, low sugar granola, pasta and cereal โ in moderation. Look for unbleached grain products. Flours โ Spelt, Whole Wheat, Oat, Rice or Quinoa flour.
*These links are Amazon affiliate links. We may be compensated if you make a purchase.
neatrice roussell says
Iโm doing both challenges for june. Wish me luck im a sugar junkie.
Ajima Jackson says
Good luck from a fellow sugar lover.
Sydney says
Iโm committing to both challenges for June!!!
Ajima Jackson says
Yay!
Tunisia says
Iโm in for the June challenge
Tunisia says
@msgoody2shoe_sd on instagram
Ajima Jackson says
Great!
Shawn Fugett says
I am joining the challenge @shawnfugettslosingit
Ajima Jackson says
GREAT!
Annette says
Iโm in for the both challenges.
Ajima Jackson says
Monica Young says
Iโm going to commit to the whole June Challenge. My Instagram name is monicayoung76โฆitโs time for this transformationโฆIโm getting married next year in May!!!
J. Sabree says
Iโm in for both parts if the challenge!
J. Sabree says
My instagram name us madken0908
Audra says
I will be participating in both parts of the June challenge.
Sandra Oliver says
Count me in for both parts! Instagram: s_faye_O
Karen says
Iโm not a cook but Iโm going to join challenge 1. Pray church!
Daphane says
Hello, I am in for both I have really let myself go, turning 50, and I promised myself I would not turn 50 weighing over 250. so I want turn 51 ova 200
Kitara says
Iโm all in, going to be a little tricky with vacation and all but
Iโll make it work.
Gerry says
Cutting out sugar is going to be very difficult. Iโm ready for this challenge
Jada says
Iโm going to try really hard with both parts. Iโm tired of being tired and sluggish.
San says
I will participate in both June challenges
sherry webb says
I will participate in both challenges
rene says
Letโs do this! Health and wellness is in my future!
Mookh says
Iโm joining the challenge for June.
Tasneem says
Count me in,can i use sweetners
marilyn says
Iโm in.Iโll be doing both parts
Felecia Johnson says
Iโm going to do both parts.This is going to help me get back on track,thanks .
Katina says
I will participate in both challenges. It will be a fresh start.
Naylahknee says
Iโm in!
Naylahknee says
Instagram @naylahknee
Tanya says
I intend to participate in the entire challenge! Follow me on Instagram and Twitter @misstanya704
Karissa says
Iโm going to commit. I have to get this remaining excess weight off me and I know with this change in my diet I am going to feel better.
Valerie says
Iโm in for both June challenges. Letโs do it ladies
Kenyatta says
Count me in!
KIM says
Count me in
Krystal S says
i am going to participate in both! ( eating less sugar & cooking more meals at home)
Please encourage me! My Instagram is @inspirekrys
Kizzy says
i am joining this challenge. My Instagram name is eyesthathypnotise. See u at the finish line
Danielle says
I commit to both challenges. My mom does too. Weโre in this together!! Instagram: D_originalhoney
Kyrthlyn says
I will give up sugar: No bread, black coffee, only a 1/2 to 1 cup of carbs /day (beans, rice, etc), only water w/ lemons, plain almond milk or kefir for green smoothies.
Arkerkshia says
Iโm in for bothโฆpray my strength.
Travonde Purl says
I am going to commit!!!!
Monique says
Iโm going to commit to both parts. Iโve been trying to cut down on the sugar on my own but failing. Instagram: msnique_says Monique
Sharette says
Yes! Count me in on the June challenge!! Follow me on IG @retterette!
Shannah says
Iโm inโฆChallenge accepted! Letโs do this!
Shayla says
Iโll be joining the challengeโฆ Instagram @sassy_virgodiva_pyt
Gina says
Iโm in for the sugar challenge. Sweets are my weakness and I love my Pepsi. Itโs going to he very challenging but I really want and need to change these habits.
Karen T. says
Iโm in for the June challenge all the way! Follow me on IG @QUEEN_KST.
Rita B. says
Sugars are my weakness! Iโm ready to get back on track! Iโll be join the challenge. Follow me on instagram @running_rebel_
Adeisha Smith says
Iโm commuting to the June Challenge and Iโm excited!!!
cherie says
Ig name: cab5no718. One day at a time, I guess
Delona says
Iโm committing to the challenge. IG name โ
shrinkingdmg2874
Truly says
@danceteacher11
Iโm nervous about this, but I will do my best to commit fully to both cooking more meals and cutting out sugar. Looking forward to finally seeing a change!
Sisipo says
I am in for the โ cutting sugar challengeโ. I cannot wait to get that sexy body for summer vibesโฆ
Lois says
Iโm in for both challenges. I love cooking and enjoy fresh fruit.
Georgi Austin says
I am in for both challenge. I want to add more healthy recipes as part of my everyday lifestyle.
Tia says
I will be doing both. Instagram: @mztialady
Sheila says
I am in for both parts, looking forward to the transformation.
Cheryl carothers says
I am going to participate in both challenges!
Danielle Spencer says
Iโm committing to both parts of the challenge. My IG name is @dannid22
America Simpson says
Iโm in on both. Instagram @4misamerica
Catherine says
Iโm committing to both parts of the June challenge. Iโm ready to make this lifestyle change. Letโs do this!
Tamara says
Going to commit to not eating sugarsโฆ
Elizabeth says
I am in all parts. โinstagram โ @mrselizabeth66
Tonya says
Iโm in for both challenges this month. @ladytbee1
Tracy Green says
Iโm in. My instagram is leadingladytracy
Ashley Hyman says
I am committing to both parts of the challenge. My instagram is @jesusrisenking
Crystal Peterson says
Its really sad to hear โsugar is in everythingโโฆ..This country is obsessed with adding sugar to our food.
Im in for the challenge! Instagram: Crystalizeh2o
Jennifer says
Iโm committing to both parts of the June challenge. My Instagram is @ItsJenn22
Toni Reed says
I will be participating in both challenges this month I WILL conquer my soda addiction. my IG handle is @Adaydream_believer
monique says
Im in too! @tweethull37
Where are the details for the challenge.
Renee Sorrells says
IโM IN!!!JUNE CHALLENGE HERE I COME
Netesha says
Iโm In! It will be a challenge but Iโm ready!!!!
Michelle Dunnaville says
***Sugar is my weakness*** I am committed to both challenges!!!!
Aisha Talley says
Iโm in for the June challenge!!!
kyrthyn says
My Instagram name is ricketyraw130
Lisa Mack says
Iโm committing starting today!
tameka brown says
joining june challenge
IG name: I_am_the_mrs
amber pittman says
I will be joining this challenge. my ig name is kyng_A my birthday is in 2 months ive been doing well so far but its time to pick it up a few notches and get where I need to be.
Kristi says
I am a week late but starting today. My IG name and Fb link is kristidove
katina says
Iโm in! IG name tina20735
Katina says
Instragram name tina20735
Golden says
Iโm so Iโm. No sugar this month. Want to loose 27kg by December, Iโm trying to conceive and weight is an issue.
Barbara Charles says
I love this website itโs very helpful for many of us thank you. I am challenging myself to cut the sugar, and get fit to lose this weight for my health. I am very energetic big woman, but I know this can be done. I go out a lot to restaurants with my boyfriend but I will choose healthier meals. my favorite sauces and dressings, Lordy.
but I will keep posted on the wonderful health change
Barbara Charles says
Do I need instagram this challenge.
Ajima Jackson says
No, you donโt have to have it.
Barbara Charles says
Thank you but I registered for histogram only for this challenge
Janice Woods says
Iโm committing to cutting back on the sugar and also to cooking 2 meals a day. As a breast cancer survivor, I need to lose weight and be healthy for myself and for my children and grandchildren so I can be around as long God permits.
Sheria Duncan says
I committing to cooked meals. The sugar challenge maybe just a little difficult for me to try at this moment. I will push myself later as I conquer small victories..lol
Asma Raya says
i have just learned about this pg today an i think I like it,will start with July challenge for now am just reading and engage lightlyโฆ
Anita Pates says
Iโm committing to cooking more healthy food and doing smoothies and avoiding refined sugarโฆ Letโs get it!!! @muybonita02