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Weight Loss Story of the Day: Marquita lost 110 pounds

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Weight Loss Story of the Day: Marquita lost 110 pounds.  She lost the weight with simple, straight forward lifestyle changes.  Read her story to learn more:

Marquita before and after

“Hi Everyone, My name is Marquita I’m new to this page. I just wanted to share my weight loss story with the world. It was a hard journey for me. It has been over a year that I’ve been at this, but I had a lot of motivation through out this transition. Now, I’m working on toning it up. These are some of the things I did;

  • I did lots of cardio and other exercises
  • drank lots of water
  • changed my eating habits by eating smaller portions of food
  • I don’t eat after 8pm,
  • I detoxed with fresh lemons, limes & mint leaf

All this happen over the course of a year. My starting weight was 335 pounds and I’m now weighting in at 225 pounds. I wanna shout out a few people that motivated me; Jerry Newman, Bryant Notree, Iesha Smith, Steve Robe, Tiffany Mcgerw and Mz. Moody Johnson. There is one more person (she never knew I followed her threw her sister’s page)… Quianka Johnson. Thank u guys”

Updated Photo – June 2014 – “Just wanted to let u guys know my toning is coming alone great & don’t give up on whatever it is your trying to do keep going.”

Marquita before and after

Felicia lost 58 pounds

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Update: Hi! You featured me back in April of 2014 and I just wanted to share an update. Not only have I kept the weight off, but I’ve also lost an additional 8 pounds (66 lbs total). My efforts to tone up are going very well.  I’ve been able to do all of this while dealing with a crisis in my immediate family. I just want to encourage the ladies to keep pushing. When God is in it all things are possible!!

felicia update weight loss story

 

April 2014: Featured Weight Loss Story: Felicia lost 58 pounds.  She is fit and fabulous at 40 years old.  She has improved her health and looks amazing.  Here is what she shared with us about how she was able to lose the pounds:

Felicia weight loss story

“Hi, my name is Felicia, I started my journey on May 23rd 2013.  My starting weight was 230 pounds. I currently weigh 172 pounds and my goal is 150 pounds. I started by making small changes to my lifestyle. I eliminated sodas first, then I eventually let go of fast food all the way. I drink a gallon of water a day, I eat lots of protein and I have at least four servings of fruit per day. I went to the doctor two months ago and had a full blood work up done. When I came back for the results, the doctor was amazed because all my numbers look great!! My workouts include cardio at the gym on the treadmill, walking, and now lifting weights. I have recently bought dumbbells for the home. I love it and wouldn’t change a thing except starting sooner. I’m 40 years old, so it’s never to late. I use My Fitness Pal and my username is sweetfe73.  My Fitness Pal has truly been helpful to me! Ladies, keep going and push harder to reach your goals. When the scale doesn’t change, still count your victories of losing inches!! To all my sisters, We got this!!”

Felicia fit at 40

 

Day 20 April Challenge – Easter Workout

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Happy Easter! It is Day 20 of our April Challenge! Let me know how you have been doing with our commitment to workout 30 minutes a day, 5 days a week. Here is today’s workout, Easter Workout!  I suggest that you do it 2 times total, but you can do 3 times if you want to challenge yourself.  Don’t forget to break for 30 seconds to a min when you need to. If you are a beginner or unsure of your fitness level, try it once through with plenty of breaks.

easter workout routine

Medical Disclaimer – Always consult your physician before beginning any exercise program. If you experience any pain, weakness, unsteadiness, light-headedness or dizziness, chest pain or pressure, nausea, or shortness of breath that is a sign that you need to stop and consult your medical professional of choice. Mild soreness after exercise may be experienced after beginning a new exercise. Contact your physician if the soreness does not improve after 2-3 days.

April Workout Challenge – Day 7 Sample Workout

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Hi Ladies, we are now 7 days in to our commitment to exercise for at least 30 min for 5 days a week.  As we spring into fitness during our April Challenge, I want to encourage you to take advantage of all the free workout resources you can find online.  YouTube is one of the best places to find workout due to all of the variety.  Here is a workout video from the BeFit YouTube Channel that you can use to boost your existing cardio routine.

“30 Day Fat Burn: Cardio Burn Workout is an explosive, 14-minute full body fat-burning cardio workout that is designed to boost the metabolism to maximize your weight loss potential as you build muscle, burn calories, and tighten & tone problem areas through an effective blend of high intensity interval training…”

Top 5 Things to Look for in a Weight Loss Program

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“How do I find the right Weight Loss Program or Diet Book?”  That is the number one question I hear from women, so I want to dive into that subject and give you some guidance.  I know that it can be very confusing when you have the option of so many books, online programs and services available to you. There is a lot of trial and error involved, but you can find a unique plan that works.  The trick is that you may have to create a hybrid plan on your own.

top5

One of the problems with finding a weight loss program that works is that most of them are put together by people that seem to don’t live in the real world. They are assembled by people with an “idea” or a “belief” about weight loss that may not work for you. Sadly, many of the weight loss products and programs are also put together by people who just want to make money off your desire to get healthy. Here are some hints from real life that will help you know what to look for in a weight loss program so you can find one that will work for you.

Real Life Hint #1 – Avoid plans that tell you to eat very low calories

You need calories to live and function. You also need calories to lose weight. The idea that by cutting out a ton of calories the weight will fall off doesn’t work even thought that would seem to make sense. Especially if you are also combining a fitness plan with your diet – eating enough calories is essential. The metabolic process the body uses to burn fat after exercise is dependent on additional calories coming in to provide fuel for that process. The body needs to be assured that it has everything it needs to survive and will turn its attention to consuming stored fat as it moves into the repair and growth process of the cycle. That is how taking in enough calories works to create weight loss. If someone tells you to drop your calories too low, they are going to push you into ketosis or starvation mode and the body will eat your muscle fibers for fuel and you can even gain weight.

Real Life Hint #2 – Avoid plans that you can’t commit to long term/as a lifestyle

We all have jobs, responsibilities and families, so the plan you choose has to fit our lifestyle or it just isn’t going to work. Don’t take on anything you can’t do. Lifestyle changes have to be built over time.  You may have some long term lifestyle goals you want to reach, but that are not practical now.  Take some time to really evaluate your commitments and challenge yourself to change in areas where you know you can.  For example, you may have to move your schedule around to find time to work out.  Also, you may have to re-evaluate the foods you’re buying and make smarter choices financially and in terms of health value.

Real Life Hint #3 – Watch out for unbelievable claims

So, some random woman is plastered all over a website saying how she lost 90lbs in 30 days? Guess what? If that isn’t an out and out lie then there is something you are not being told, like how she gained back 130lbs in the 40 days after. Most expert sources say that the healthy (average) weight loss rate is about a pound a week. That reflects that your diet and life style have changed as well so you know that the weight will not come back. Also, when you first start a diet or exercise routine you will lose more weight in the first few weeks before plateauing at the pound or two a week. That is just how real life and your body work.  There are exceptions to the rule, but the point is that you should not beat yourself up if your weight loss is slow.  Everyone loses weight at a different rate, some quickly and some slowly.

Real Life Hint #4 – Avoid plans that don’t include exercise

If you are losing weight based on diet alone and with no exercise then what you are doing is engaging in muscle wasting where you are starving your body and it is eating your muscles to survive. Or, you are losing it through losing water weight which means you are well on your way to a case of serious dehydration. Healthy weight loss comes from the metabolism speeding up to burn calories through exertion, and then the weight loss happens through the process of repair and growth of muscle.

Real Life Hint #5 – Look for a plan that promotes realistic weight loss, not quick weight loss.

Look for a plan that talks about real life, real expectations and real weight loss time frames. If it sounds too good to be true it is. As soon as you read the words “breakthrough” or see an email with the subject line “what doctor’s don’t want you to know!!” run away. Obesity is the single largest contributor to many chronic conditions and if there was a real breakthrough in how to lose weight fast and easy, it would be sung from the mountain tops. Don’t live in fantasy land, live in the real world and get real life results with your weight loss.

Athar lost 150 pounds

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Weight Loss Success Story of the Day: Athar (aka Peaches) lost 150 pounds and was able to put her Lupus symptoms in remission.  She fought hard to find the right treatment for her lupus and hypothyroidism.  She was determined to beat obesity, eat right and get active.  Here is what she shared with us about her amazing health victory:

Athar weight loss story

My name is Peaches. I have gone from a size 26/28 to a size 12. I have lost a total of 150 lbs! My weight problems really began around the time I was diagnosed with Systemic Lupus Erythematosus SLE in 1987. I was only 12yrs old and have been sick as long as I can remember. My weight has been due to a multitude of factors starting with Lupus, overeating due to depression and hopelessness, reactions to medication, and hypothyroidism.

By 2010, I had ballooned to 383 pounds. I had been in a Lupus flare for what seemed like eternity, however it was only a few years. My doctor was diligently trying to get my insurance to approve a motorized scooter for me. I was morbidity obese and miserable! How can someone who has lupus and is in so much pain loose weight? In 2010, I had a dream that took me to Atlanta, GA. This is where I picked the first Rheumatologist I could find within a few miles of my new home. Little did I know this Doctor was going to change my life forever. She changed my treatment plan and I challenged her every step of the way. I absolutely refused to go back on any medication that would have side effects to where I could not work. I would get up and move everyday, so I needed her to get my treatment right. Six months later, Dec 2010, we found my miracle. I started coming out of my flare and dropped almost 30 pounds immediately. In April 2011, I had my thyroid completely removed! The weight kept falling off!

July 2012, I knew it was time to get serious. I first adopted my Chihuahua who forced me to get up multiple times for walks. Then, I joined the gym and started taking aqua aerobics 3 times a week. When I built up enough strength, I went to the cardio machines. In Feb 2013, I hired personal trainer and was working out 6 days a week. Three days of 1 hour sessions, with heavy weight training/boxing circuits. Two days kickboxing, and a day of bootcamp class. By the end of 2013, I was down to 233 pounds! Only 3 weeks ago, I started CrossFit and I am loving it! I recently got a clean bill of health from my doctor, aside from the lupus markers. God willing, I will continue to be in remission and pain free. I am back living and loving my new active life in South Florida!

Throughout my journey, I have changed how I eat completely. I eat clean and drink lots of water. I stay on a high protein, lower carb diet. I consume all carbs prior to 3pm. My calorie intake is 1200-1500 depending upon my activity level.

My advice to anyone struggling with Lupus and weight to listen to your body. However, the key to overall health is to challenge the doctors to work together on alternative methods to treat your symptoms enough for you to get moving. The rest you can do on your own through nutrition and exercise!

Danna lost 83 pounds

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Danna shared with us some of the details of how she’s been able to lose 83 pounds.  Check it out.

Danna weight loss before after

What was your motivation?
“My 2 daughters are my motivation. I’m 35 years old and I want to be there for them.”

How did you change your eating and exercise habits?
“I stopped drinking sodas.  I started eating healthy foods.  I don’t eat anything after 8pm!  It wasn’t easy but I started eating the most important meal of the day, breakfast! I also began choosing healthy snacks like fresh fruits and drinking plenty of water! I exercise twice a day, sometimes three times a day.”

What was your starting weight and what is your current weight?
“My starting weight was 254 pounds. I’m now 171 pounds. My goal is 165 pounds by Aug 2014.  Anyone can do this. Just stay focused and want the change! “

Latrisce shares how she lost 24 pounds

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Let’s show some love to Latrisce.  She dropped 24 pounds in 5 months with simple, practical changes, like portion control!  This is more proof that practical changes work (fads don’t). Here is what she shared with us:

Latrisce before and after weight loss

“My name is Latrisce. I’ve lost 24 pounds since August 1, 2013. I achieved this by mealtime portion control. I have a small plate that’s about 7 inches and if the food doesn’t fit on it, then I don’t eat it. I also have cut back significantly on sweets which is a real weakness of mine. I also drink more water than Latrisce before and afterI use to but still not as much as I should (I’m working on that). It’s mental for me. If I am not hungry, I do not eat. I use to eat out of boredom or when I was offered food whether I was hungry or not. I refuse to do that now and I respectfully decline any offers of food if I am not hungry.

For exercise, I try to walk about a mile and a half 3 times a week . I also take the stairs when possible and park my car in a distant parking space when going to stores. I am very excited about my accomplishment and want to encourage others that they can do it as well. HAPPY NEW YEAR BWLW!!!!”

Cardio Only Myth – Why you should try strength training to lose pounds

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Depending on who you talk to, you have either been told that the secret to losing weight is to do only cardio or to only life weights. The truth is that both of these forms of exercise promote the most weight loss when they are used in combination. The body is designed for both endurance (cardio) and resilience (weight training). Both types of exercise will burn calories, but together they are a powerhouse for weight loss. Here are 6 facts about exercise that debunk the “cardio only” myth and reveal why having a balanced and varied routine is essential for losing weight.

cardio mythMuscle burns fat at rest

You can pound the treadmill for hours and burn the calories and some fat, but after you are done the body will restabilise quickly and go back to life as usual. When you work out with weights and increase the amount of muscle that you have, the process of stressing muscle tissue to create stronger and more tissue means the body will continue consuming fat stores to support the process long after the workout is over. This is why it is easier to get up and run every day then it is to get up and lift weights every day. The muscle building metabolic process continues on long after you have stopped. The cardio affect last only as long as you are in motion…and maybe for 30-45 after.

Muscle takes up less space

One of the biggest myths about why women should do more cardio and avoid lifting weights is it will cause them to “bulk up.” This isn’t true. Unless you are engaged in Olympic body building process you will find that weight training works to slim you down. The toning that people talk about is a result of muscle being gained. Muscle tissue takes up much less space in the body that any other kind. This is why a better way to gauge your progress is using body measurement, not overall weight. Knowing how much you weigh isn’t going to give you much information on how your actual body mass and percentage of body fat is changing, which is the actual goal of weight loss programs.

Need intense cardio to really burn calories

The other benefit of adding weight lifting to your exercise routine is that to burn the same amount of calories that you would during a mixed routine, you would have to do almost twice as long an intense cardio session by itself. Not only can too intense a session cause you to deplete electrolytes and dehydrate, but few people really have the time to keep up with a regular program of sustained cardio for hours during the work week.

Shorter workouts to gain greater burn

By adding in weight training you are going to achieve a greater calorie and fat burn in a shorter time frame than before. When you add to this the fact that your muscles will continue burring fat and calories after the work out, a mixed workout makes much more sense. With a shorter workout, it is also easier to stay enthused and committed to your exercise program.

Burn more calories by adding strength training to cardio

Cardio works the heart and increase your endurance levels while also burning calories and some fat. A weight lifting routine works to increase your muscle resilience, which is the time it takes for your muscles to recover from exertion. This burns calories and fat as well. There are different types of resilience trainings which emphasize speed or strength. By mixing the two in with your cardio, you can almost double the calories burned while making those calories meaningful. If the calories and weight you are losing during your workout are only from water, carb fuels and electrolytes – you won’t lose weight fast. By making a part of your cardio burn fat consumption to produce muscle, more meaningful calories are used.

Variety is necessary to weight loss

No matter what type of workout you are doing, you will stop seeing gains in muscle or significant weight loss if you do not vary the workout in length and intensity. You don’t have to go crazy with planning new and different routines, but you should be alternating reps and increasing pitch and time on the treadmill. The human body is designed to handle high levels of stress by adapting to it quickly. The ½ hour on the elliptical will help you with weight loss until your body adjusts to the stress produced by the session. Change it up and keep your body in a state of responsiveness to lose the most weight.

Connie lost 36 pounds

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Let’s show some love to Connie.  She lost 36 pounds.  Her story is very moving and shows that you can rise up after tragedy and change your life.  Here is what she shared with us about her journey:

Connie weight loss

“Hi, My name is Connie Moore. I’m 44 years old. I started my weight loss regimen on Sept, 8 2013. I’ve lost 36 pounds, with 50 pounds to go. It’s a lifestyle of exercise and healthy eating.   I started at 236lbs.  I’ve decided I want to body build. Weight training and working out keeps my mind clear and away from all the hurt out there. The gym is my sanctuary, my peace. I wish it could be my home.”

What was your motivation?

I suffered a horrible breakup and sunk into a deep depression. I attempted to commit suicide and ended up in a psychiatric hospital. The truth is, I began working out to forget! However, as I keep going I quickly became a spiritual walk.

What did you do in terms of exercise and changing your eating habits?

I got a personal trainer and he began explaining to me the importance of healthy eating and it’s affect on our emotional health also. Weight gain and obesity can weigh so heavy on our self esteem and emotions. My advice would be take time to love you the way your GOD sees you! I’m still a work in progress. Prayer, meditation, worship.  Work,work,work, believe and love yourself. Drink plenty of water. Eat plenty of fiber. Remove starches and white foods (breads,potatoes,etc.) from your eating habits. Bake and broil, no frying. Remove sugar unless it’s natural and above all… be happy!! THANK YOU for seeing me.”

Connie before and after