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eating habits

Monique lost 65 pounds

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Today’s featured weight loss success story: Monique lost 65 pounds.  She made healthy, practical changes to her eating habits and took exercise classes at her local YWCA.  Here is what she shared about her weight loss journey:

Monique weight loss story

“Hello, My Name is Monique Knight (Instagram: @msmoni04) and my journey took a little over a year. I have lost almost seventy pounds and I’m now maintaining. I attended a Zumba fundraiser for breast cancer where I noticed I could keep up, still had energy and it was fun. I some months later started Jazzercise at the local YWCA, going 5 days a week. Jazzercise is aerobics with a little dancing mixed in to the some of the hottest and latest songs. The best part about it was that it was fun. I walked sometimes too, plus I changed my eating habits started making healthier meals and meal choices. It doesn’t have to be all salads. I started get healthy recipes off the Internet and I got into a support group on Facebook once I started my journey.

I started grilling, baking or just sautéing my foods.  I also stopped buying pork, only eating it occasionally, and I ate more steamed veggies or sautéed in virgin olive oil.  I did this so things didn’t get boring. I would get low calorie recipes off the Internet since I’m not a big cooker. These would be easy meals.  I recently started prepping my foods in advance too.  I buy healthier snacks like nuts and raisins, but I still enjoy sweets from time to time.  However, I can be very disciplined when I set my mine to it. If I have juice, I try to make sure it’s 100% juice most of the time…so about 80-90 of the time I’m eating healthy.  250 pounds was my starting weight.  I’m now 185 pounds, down 65 pounds.

The advice I would give to others is to find something you like to do that is fun. If it is fun, you will stick to it.  Cut out the fast foods, pops and sweet or at least limit them. I don’t really have a cheat day. I eat healthy and ever so often I will have something sweet. You can eat good healthy meals and lose weight. I’ve tried portion control and counting calories but that didn’t work for me. I could not stick to it, so I just focus on eating healthy and exercise. I’m looking to get more toned and to start running I try to do a little, so I will be back with an update. Be blessed!”

Tinisha lost 140 pounds

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Weight loss story of the day: Tinisha lost 140 pounds and is now diabetes free.  She went from 283 pounds to 143 pounds with exercise and changing her eating habits.  Read her story:

“Hello Everybody!! My name is Tinisha!!! I wanted to share my story!!! In 2004, I was struggling with diabetes. My weight use go up and down and I couldn’t lose the weight. Between 2004 and 2010, I weighed 260-283 pounds and was in the size 22 clothes. Iwas always sad and depressed because I wanted to lose weight but couldnt lose the weight.  In 2008, I started to have problems with my diabetes and was in and out the hospital. I couldnt control my sugar.  Again, I tried everything to lose weight and it wouldnt come off. In 2009, I got pregnant and I was high risk case, going to the doctor appointments 3 times a week.  So, after I had my baby in 2010 I decided I wanted to make a change. I started to lose weight, eating right, working out and also gave up a lot of stuff I was eating and stuck to my diet.

I changed my eating habits by changing my portion sizes. No pop, no juice, just water. I ate more vegetables, fruit and lean food. Meat wise, I eat chicken, fish, turkey. I don’t eat red meat I also cut out a lot of other foods. I don’t eat candy, sweets or fast foods!! My exercise was I did a lot of walking and also joined a gym.  I walk outside 3 times a week and do workouts at home with workout DVDs. My blessing was to have a healthy lifestyle and to be diabetes free since March 2013.  That’s my blessing.  As of today, I weigh 143 pounds and I’m in a size 6 or 7 in clothes.  I’m very proud of my self!!!”

Tinisha weight loss

Audrey lost 47 pounds

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Weight loss story of the Day: Audrey lost 47 pounds.  She credits making changes to her eating and drinking habits as a major factor in her weight loss journey.  Here is what she shared with us:

“Hello, My name is Audrey and it took my about 1 year and 3 months to go from 207 pounds to 160 pounds. I worked out 5 days a week starting off. I stopped drinking juice and pop totally. I only drink water, green tea, and milk. I still eat pretty much the same food, I just cut back on portion size and minimized how many sweets I eat.

I was motivated to start cause I never really reached over 200 pounds., only during pregnancy. I also have asthma so I knew if I lost some of the weight that would help tremendously. I started gaining weight after going through a lot of things going on in my personal life with eating and drinking (alcohol). I first lost 17 pounds just buy cutting juice out of my diet cold turkey. After seeing the results it pushed me even more to try going to the gym. I would go at least 4-5 days a week doing at least 1 hour of cardio and weight lifting, abdominal exercises, etc. I stopped eating after 7/8 pm, stopped eating fried foods, eating more fruits, vegetables, & eat more lower calorie foods/snacks. After of months doing this I just made it a way of life. I don’t go to the gym as much now but to maintain my weight I still don’t over eat and at least walk on my lunch break while at work on days I don’t go to the gym.”

Audrey weight loss story

Faneshia lost 41 pounds

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Regular exercice and cleaning up her eating habits helped Faneshia lose 41 pounds.  Here is what she shared about her weight loss journey:

“Greeting, I was speaking to my friend on the phone and she was talking about how excited she was to have joined a local fitness center. I do not know what is was, but when I heard her say, “I am tired of being overweight, and I had to do something about it.”.  That made me realize that I was tired of being overweight too. That conversation on June 6, 2013 and it was the start of my weight loss journey. After I hung up the phone, I knew I had to make a change… A lifestyle change! Therefore, I made a grocery list and went to the store to purchase chicken, fish, and vegetables (of all kinds). I made a weekly menu and pre-cooked many of my meals. I ate breakfast, lunch, and dinner with two snacks in between meals.

I also began working out 5 days a week. My workouts consist of two days per week of Zumba, one day per week of strength training, and two days a week of running and hiking. I began my journey weighing 196 pounds and after 6 months I am down to 155 pounds and have melted away over 34 inches. Additionally, I log my food everyday on My Fitness Pal. I find that logging my eating habits holds me accountable for what I place in my mouth, and helps me make healthier food choices. I am not where I want to be, but with hard work, consistency and a great supportive husband I will meet my goal and stay living a healthy and fit life!”

Faneshia before and after photos

Amberly lost 35 pounds

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Let’s show some love to Amberly.  She recently received negative feedback on Facebook from folks who felt it wasn’t right for her to post her bodybuilding bikini photos and be a Christian (more info in the video below).  She has also shared with us how she lost the weight and transformed her body to be competition ready and her advice for others.

Amberly before and after

“I lost 30+ lbs and celebrated by competing in the Mid-State Muscle Classic this month (Dec). I post of my transformation and meals on Instagram at @faithfitbeauty”

What was your motivation? “My motivation came from looking at other fit bodies on facebook pages, instagram profiles and staying connected to people on The Team Bombshell Fitness Social Network and Bodybuilding.com. I also had a workout partner that kept me encouraged and a NPC competitor friend from college that inspired me to compete before the end of the year. Now, I’m hooked!”

How did you change your eating habits? “I started with keeping it clean all week and allowing myself 1 cheat meal per week. Just one meal helped me not to binge. Then I started weighing food and actually prepping my meals 3 – 4 days in advance.”

Amberly weight loss photosWhat did your workout routines look like? “I started off doing a lot of HIIT exercises from the NIke Training Club app and after losing 20 lbs, I plateaud and joined Team Bombshell. The coaches with the team were able to get me smaller and tighter.”

What was your starting weight? “My starting weight was around 155 lbs. in January 2013”

What is your current weight? “I’m now around 120 pounds.”

How long did your transformation take? “I had been trying to lose weight since August 2012 with all types of fad diets. I even tried a really popular celebrity trainer/nutrition’s diet, but actually gained weight in certain phases of the diet plan. I learned a lot through that process and began to research why my body reacted certain ways with various foods. Figuring out how my body worked has helped me to continue a healthy lifestyle and keep cutting fat.”

What advice to you have for others who want to lose weight? “Don’t just ask someone to give you a health plan, but rather research for yourself on reputable sites. Pay attention to your body and how it reacts to various foods. Be consistent in your training and clean eating, fail and then allow yourself time to get it right.”

http://faithfitbeauty.weebly.com/

Amberly bodybuilding competitor transformation

Vee lost 58 pounds

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Let’s show some BWLW love to Vee.  She lost 58 pounds and created a weight loss plan that works for her which includes clean eating and food prep.  Here is what she shared about her lifestyle change:

Vee before and after

“Hi My Name is Vee and this is MY Life Change!”

What was your motivation? “I completely was tired of being fat. I couldn’t walk stairs and I wanted to be able to everyday things that my weight was hindering me from doing.”

How did you change your eating habits? “I started by fasting for 3 weeks (I ate only RAW fruit and veggies), now I eat extremely clean. No processed foods and small portions. I pack my food for when I’m away from the house and now I go by this motto called “Eat Inside The bag” So, I don’t eat anything outside of my lunch bag to make sure I stay on track. No Sugars, Carbs, or Late night snacking. I also do a weekly food prep to help me throughout the week.”

What did your workout routines look like? “I started by walking. Then, I joined a local boot camp class, and I also have a personal trainer. However, to help me reach my ultimate goals, I work out on my own at 5am in the morning and I then train in the evenings. I try to not take more than 2 days off from my exercise regimen.”

What was your starting weight? What is your current weight? “I started at 315 pounds and I’m currently at 257 pounds.”

How long did your transformation take? “It took me 1 year. (I’m not finished)”

What advice do you have for others who want to lose weight? “You are doing well no matter where you are on your journey. Don’t count the pounds, count your progress. Don’t compare yourself to anyone else Standards. And there is NO SUCH THING as you are not doing something hard enough. You will see progress at your own rate! And yes you will “Show” them, just like I did.”

Tyneisha lost 41 pounds

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Today’s weight loss success story: Instagram diva Tyneisha lost 41 pounds off of her 5 foot frame with Weight Watchers and by embracing regular exercise after years of yo-y0 dieting and trying different plans. Here is what she shared with us about her transformation:

Tyneisha weight loss

“Hello, my name is Tyneisha (Ty) and my instagram name is @tantalizing_ty. I am 24 years old and I’ve lost 41 pounds since Feb of this year. My motivation to lose weight for good this time came from seeing my family members struggle with their health because of their weight. All of my grandparents and several aunts and uncles had or have diabetes and take blood pressure medication. Both of my parents have also had weight loss surgery within the past few years and have been trying to change their lifestyle for the better.

I changed my eating habits by joining Weight Watchers. I track my points, drink my 90 to 120 ozs of water a day and try to limit my carbs. I typically workout 4 to 5 days a week taking classes like Step Abs, Zumba and Kickboxing. My starting weight was 238 pounds and currently I am 197 pounds. My transformation has taken about 11 months and I am hardly finished yet.

My advice for others is to never give up, take a deep breath and keep pushing love. This is my third time on Weight Watchers and have yoyo dieted for the last 6 years. This time however I was determined that nothing was going to stop me and that this would be a lifestyle change. I also would advise others to be patient. Everyone’s body is different and therefore so will their weight loss journey.”

 

Valerie lost 57 pounds

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Today’s weight loss success story of the day:  Instagram diva and proud mom Valerie (aka @fabchickgetsfit) wrote in to share with us how she lost 57 pounds.  She sought out a weight loss plan that worked for her and began her journey to her wellness goals.  Here is what she had to say:

Valerie weight loss story

What was your motivation?

“Christmas 2012 I saw some pictures of myself from my 30th birthday 2 months before and was in shock. I knew I had tried so many times before to lose weight but this time was different. I was 30, obese, a workaholic and I needed to do something for myself. I no longer wanted to be the fat one in my friends, wearing a 22 and a 2/3x. So losing 100lbs was my goal.

When I reached 50lbs down around July, I decided losing 100lbs was no longer good enough for me. So I decided to take the next year to focus on competing. I WILL compete next August in the bikini division.”

How did you change your eating habits?
“I did lots of research and I eat 99% clean. I started prepping my meals on Sunday. I had a structured meal plan made for me by my online coach that I follow. For me, I was ok with eating the same thing every week. Structured plans work best for me.”

What did your workout routines look like?
“Lots of heavy lifting and consistent cardio. The cardio had to make my heart rate go up but I didn’t want to be on a treadmill for an hour. So I do HIIT and I love the stairmaster. I also enjoy no traditional cardio like tire flips and rope turns. So, I do cardio 4-5x a week and I lift 2 muscle groups a day, 5x a week.”

What was your starting weight? What is your current weight?
“My starting weight was 265 pounds in January. Currently I am 208 pounds.”

How long did your transformation take?
“11 months.”

What advice to you have for others who want to lose weight?
“Research and consistency are most important to me. What works for one person might not work for another so next would be to learn your body. I don’t like being on a treadmill for an hour so I had to learn my body and figure out what I love to get the same results. Really take the time to research foods and use an online tool to log your food daily. You will be really surprised at the end of the day with how well you did when you are holding yourself accountable by what you put in your mouth.”

Valerie fabchickgetsfit

7 Tips for a Heart Healthy Diet

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heart healthy dietIt is never too late to make changes that can improve the health of your heart. The simplest changes to begin with concern your diet. It is usually recommended that you begin by changing one area of your eating habits at a time, rather than go for a radical overhaul. This lets your body and mind adjust to the changes easier and increases your ability to stick your new lifestyle. Here are 7 tips for a heart healthy diet. If you utilize a tip each week, in less than two months you can be in the habit of eating in a way that cares for your heart.

Tip #1 – Whole grains

Switching to whole grains has gotten much easier. There are many products such as whole grain cereals, breads and pasta you can choose instead of your regular brands. You can focus on adding more brown rice, barley, buckwheat, steel cut oats, whole grains and ground flaxseed products in your diet.

Tip #2 – Fruit and veggies

Many people drop the ball on adding enough fruits and vegetables to their diet because they believe that fresh produce is expensive and can hard to keep. Canned and frozen fruits and vegetables can be equally as good and easier to keep on hand. Just read the labels to make sure they are not packed in sugars or syrups or have sugar and salt added in, something surprisingly common with frozen vegetables. A good way to know what fruits and vegetables are good to eat together is to arrange your plate by color. The more colorful your plate, the better the balance of the healthy foods on it.

Tip #3 – Cut the salt

Try a salt substitute to lower your salt intake, but be mindful that MSG hasn’t been used to replace it (read the label). Some people are very sensitive to MSG and can experience problems. Ground pepper, crushed garlic and turmeric are popular salt substitutes. Pay extra attention to the nutrition labeling on your food too so you can make sure you are picking low salt choices.

Rikki lost 138 pounds

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Let’s show some love to Rikki.  She lost 138 pounds (115 of the pounds over the course of a year).  Here is what she shared with us:

Rikki weight loss photos

“I went to the doctor about 2 years ago and he called me the word “obese”. That word made me sick. I tipped the scale at 377 pounds. I decided that it was finally time for me to give up my candy and my chips. I started off with by walking 3 houses down, and every two days I increased by distance by 2 more houses. I cut out pork and red meat.  Then, I started to keep a food diary. Every time I looked at the scale it motivated me to continue. I am now 239 pounds and still have a ways to go. As long as I am blessed to be able to move my body, I will continue my everyday routine. If I can do this, anyone can. My next doctor’s appointment is to have my loose skin removed. After that, I will have a before picture and after picture of my body. I hope my story has helped someone out here who is going through the struggle of changing their eating habits and their daily routine to one that is more healthy.”