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Terraye lost 157 pounds

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Today’s featured weight loss success story: Terraye lost 157 pounds.  She gave us the full details of her 3 year journey where she did the research and learned what worked for her in terms of eating and exercise.  I love it when ladies put their own unique weight loss plan together.  Read her story:

Terraye

“Hello Black Women Losing Weight, My weight loss journey began and ended in 2010 when I tipped the scale at a whooping 340 pounds. After years of trying miracle weight loss pills and diets. I decided to change my life. Fortunately I didn’t have any underlying health complications and prior to the weight gain I was very athletic.  For the most part it was strictly about discipline, FOOD DISCIPLINE !!!

Initially, I started walking at the local park 6 days a week for about an hour. After a month I began to jog /walk. At the start I was only able to jog about 30 seconds at a time. The pounds were melting away and I was getting stronger and stronger. After 7 months I had lost about 60 pounds and I joined Ballys Total fitness.  I began walking on the treadmill, then the elliptical, then the stairs and after I reached that -90lbs threshold. I started to add resistance training and other calisthenics (I would recommend adding these at the start of your weight loss journey).

Terraye After photoI never hired a nutritionalist because I was too embarrassed to tell someone the amount of calories I would consume in a single day. I’m certain that I was consuming about 3000 calories daily just in beverages alone. I never hired a personal trainer because the mirror was all the motivation I needed. I researched different websites and read countless books on portion control and on obtaining a greater level of health and fitness.

With that information, I removed soda, sugar, bread and white rice out of my diet. I substituted it with lemon water, almonds and brown rice. Boring right?!?!? As my body changed and my abilities grew I had no desire for those unhealthy foods. I did however, allow myself a free meal weekly where I would have anything I wanted that wouldn’t reverse all the hard work I’ve put in. Strangely I’ve found that there are so many delicious foods that offer amazing benefits for my overall health and weight loss that I was missing out on while I was in someone’s drive thru lane.  (Shrugs)

My transformation has taken about three years but I always say that I’m “under construction.” I generally workout  5-6 days a week for about 2 hours per session (I recommend spending less time in the gym so your body can recover properly). I’m nowhere near where I want to be physically but I tell myself daily that healthy doesn’t have a look. I work hard, I TRY to avoid behaviors that are not conducive to a healthy lifestyle and I stay as active as possible.  A traditional gym can get boring and discouraging at times so I run and bike outdoors when I can; I lifts weights with the boys in the gym, I swim, box, rock climb, jump rope, skii and anything else where I can burn a calorie or two. The scale is a liar and we don’t get along very well but she says that I currently weigh 183 pounds. ;-).

My advice to anyone beginning this journey is to remember that one meal didn’t cause your weight gain so one workout will not reverse it. Consistency is key!!!!  Don’t get caught up on a look or a number on a scale It will only complicate things. Pay close attention to non-scale victories they are the best motivational tools ever.

With Love, Terraye Mitchell-Evans”

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

Marisha released 45 pounds

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Today’s weight loss success story: Marisha released 45 pounds.   She says, “I like the term releasing, because it means you let the weight go for good.”  She embraced a plant-based diet and worked out regularly for lifestyle change.  Here is what she shared about her journey:

“In 2012, I finally saw how I let myself go after looking at some photos I had taken and I wasn’t happy with it, especially because I had a long history of being a track and field athlete. I decided to make smarter choices right away with what I ate and working out. I boosted my health by switching to a vegetarian lifestyle and I am currently in transition to becoming a vegan. My #1 MOTIVATION was and is my grandmother who passed in April 2012. I watched her life fail before my eyes due to diabetes. It was a wake up call for me that if I didn’t stop what I was doing, I would be the same way at an earlier age. I eliminated most processed foods and drinks and eat mostly fresh produce and a lot of water. I started out working out at home with a variety of DVDs (Jillian Michaels DVDs are the best. She is a BEAST!). I utilized the outdoors and participated in different workout classes. I subscribed to a few great workout coaches on YouTube and I cut out workouts out of the health magazines to have handy when I travel. I love change and challenges when it comes to working out, so I switch up often. My starting weight was 218 pounds and I am at my first goal weight of 173 pounds. When I got serious it took me about year to transform. Advice to others working on a transition…Be the CHANGE you want to see in those important to you. It’s a lifestyle so don’t expect results over night and it NEVER gets EASY you just get BETTER. #STAYFOCUSED #STAYSTRONG
#STAYHEALTHY”

Marisha weight loss story

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

Hypothyroidism: How Does it Affect Weight Gain and Loss?

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hypothyroid3What is hypothyroidism and how does it affect weight gain and weight loss?

The thyroid is a gland in the body, located at the base of the neck, which is responsible for producing a hormone that helps to regulate your basal metabolic rate (BMR). Your basal metabolic rate is the rate at which you burn calories when you are at rest. On the basic level and stated simply: For most people with hypothyroidism, there is not enough of the thyroid stimulating hormone (TSH) produced to keep your BMR at a high enough functioning level to provide natural calorie consumption. For some women, they are producing enough TSH, but there is a problem with their pituitary gland that doesn’t allow the body to distribute and use the hormone. This is a reason why women with hypothyroidism have such a difficult time with weight gain and weight loss. (Here is more detailed information on how doctors test for this condition)

Symptoms – From WebMD

  • “Coarse and thinning hair.
  • Dry skin.
  • Brittle nails.
  • A yellowish tint to the skin.
  • Slow body movements.
  • Cold skin.
  • Inability to tolerate cold.
  • Feeling tired, sluggish, or weak.
  • Memory problems, depression, or problems concentrating.
  • Constipation.
  • Heavy or irregular menstrual periods that may last longer than 5 to 7 days.”

Does hypothyroidism affect women only?

No. Hypothyroidism is talked about almost exclusively in regards to women as it is more common than with men occurring at a 10 to 1 ratio. For women, it is more common for people of Caucasian backgrounds closely followed by Hispanics and blacks. That said, it is important to realize that there is more clinical work that is starting to show that hypothyroidism is more common in African American men than previously thought.

How does it affect weight gain and loss?

Simply put, if you have hypothyroidism you could have a difficult time gaining or losing weight. What will develop as symptom depends on other metabolic factors but it is common for women to continue to have unexplained weight gain, or have a difficult time losing weight even when engaged in calorie restriction and extra exercise routines. One of the hallmark symptoms of hypothyroidism that also adds to difficulties reducing weight is fatigue, depression, constipation, muscle weakness and/or pain and a slowed heart rate. Any one of those additional symptoms by themselves will complicate weight loss, but when added to the metabolic problems caused by hypothyroidism it can make weight issues even more difficult to control.

If I have had this problem all my life, why am I just finding out now?

Many women with hypothyroidism have had the condition all of their life, but they are usually not diagnosed with it until the onset of menopause or a related symptom, like weight gain, that significantly affects their health. With menopause, it is with the shift in the hormonal balance of the body that the imbalance in TSH becomes most glaringly apparent through its symptoms. Many women aren’t diagnosed early because they attribute fatigue and weight gain to the natural process of aging or other factors. By the time the problem is diagnosed, they may have to go on medication or hormone supplements to ease the issue.

Why doesn’t the doctor just give me more of the hormone?

Hormone supplementation is something not to be undertaken lightly, as all too many women of another era discovered when the effects of estrogen supplementation were revealed. If your doctor suspects that you have hypothyroidism they may do a test on your TSH levels to more accurately determine if your body is producing too little, too much or just enough but the pituitary is not delivering it before they decide the best course of action to pursue. Unless your T4 levels are in the extremely abnormal ranges where life threatening conditions could develop, your doctor will probably look toward diet, supplementation and lifestyle changes to see if they can jump start the system naturally. Often, this is done with a very small and manageable does of TSH supplementation that isn’t cause for worry.

Approaching balance in stages

The important thing to remember if you are diagnosed with hypothyroidism is that it helps to put how your body works into context. Hypothyroidism alone doesn’t cause weight gain, loss or prevent either. The gland and hormones work in conjunction with many other elements of your metabolic system. Just tackling one issue as the cure-all isn’t going to work and an approach to achieving healthy basal metabolic rate should occur in stages. There are instances where hypothyroidism can lead to life threatening disorders. If you suspect that your thyroid may be causing you problems, talk to your doctor so they can perform the right tests and evaluations to find out for sure.  If you have already been diagnosed, it is important that you seek medical help and help with maintaining a lifestyle that will support you having a healthy thyroid and healthy hormone levels.

Here is more info on African Americans and Hypothyroidism.

hypothyroidism

Felicia lost over 60 pounds

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Weight loss story of the day: AKA soror Felicia lost over 60 pounds and was able to improve a pain issue that had her walking with a cane in her thirties.  Here is what she shared about her weight loss journey:

“I’ve loss a little over 60 pounds and it took a complete lifestyle change. I count carbs and calories. I put down the sodas and brownies! Lol I also hit the gym 4 times a week doing at least 30 minutes of cardio and some light weights to tone because you become quite flabby with extreme weight loss. I feel so much better. At the age of 35, I found myself having to walk with a cane because I had severe back and hip pain. Some of my problem was inevitable because of my body structure but it became worse as the weight packed on. Thought I was going to have to have a hip replacement until the doctor mentioned getting at least 50 pounds off would ease my pain, and he was right.”

Felicia weight loss photos

Deborah lost 89 pounds

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Weight loss success story of the day: Dr. Deborah D. Grison lost 89 pounds after being diagnosed with a serious illness. She went from a size 18/16 to a size 4/6.  Here story shows the power of eating healthy, unprocessed foods that are full of life and nutrients. Here is what she shared about her journey:

“My name is Deborah D. Grison. I am writing to share my weight loss and healing success story. In January of 2012, I made a decision due to health the physical challenges of a pre-diagnosis of Multiple Sclerosis (being unable to walk) to change my eating behavior. I began to prepare all of my own meals, eliminating processed foods, sugars and all things bad. I have been doing this for two years come January 2014. My physical activity consisted of walking everywhere as I live in New York City. In August of 2012, I did begin strength training at a local NY gym that added to my weight loss success. All in all, I have lost 83-89 pounds within a year just by changing my food behavior. Going from a size 18-16 to now a size 4-6. My health challenges have subsided and I am now walking again unassisted. I am continuing with what my program and health initiative I started call EAT LIFE! Its a Movement Not A Moment. www.eatlifeonline.com It will be 2 years in January 2014, that I have lost and maintained my health and wellness success. See photos of my transformation below.”

Dr. Deborah weight loss Deborah before and after photos

January 2014 Green Smoothie Cleanse

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greeen smoothie cleanse 2014It’s monthly challenge time! We will start off 2014 with a 14 day Green Smoothie Cleanse. 

What are green smoothies? A green smoothie is a smoothie that has fresh leafy greens in it, such as collard greens, kale, swiss chard or spinach. This is in addition to the most common smoothie ingredient: fruit of all kinds!  You can also use various vegetables, fresh green herbs, nut milks, unsweetened protein powder, yogurt, raw nuts, coconut oil, seeds (chia, flax), and more!

OUR GOAL FOR JANUARY:  We will use green smoothies for meal replacement and to give our bodies a rest from processed, chemical filled foods.  We will take this time to replace the foods we should not be eating with healthy green smoothies. Give your digestion a rest, detoxify, experience more energy, and get control of your eating habits.

Option 1:  If you really need to let go of some foods that you are addicted to, I suggest this plan.

  • Week 1 – Green smoothies, water and herbal tea only.  Smoothies should be 24 to 32 oz to replace a meal.  It is fine to add natural, unsweetened protein powder to your smoothies.  Drink as many smoothies as you want.  The goal is for you to be full.  I’d suggest 3-4 smoothies per day.  If you feel hungry…have a smoothie.
  • Week 2 – 2 green smoothies and 1-2 healthy, clean meals a day.  You can also have healthy snacks.*
 *Snacks: If you feel very hungry between meals you can have these snacks

  • Uncooked veggies
  • Fresh fruit
  • Raw almonds
  • Raw walnuts
  • Water with lemon
  • Unsweetened almond milk
  • Plain Greek Yogurt with some fresh fruit on top
  • Whole grain cereal with no sugar added
  • Plain Oatmeal with fruit or honey

Option 2:

  • 2 Weeks of replacing 1-2 meals with a 24 – 32 oz green smoothie.  For example, you could replace breakfast with a smoothie and then eat a healthy lunch and dinner.   The goal is for you to be as full as you would be with your regular meals so you will likely drink more than the minimum 24 oz.  You can extend this option for the whole month of January if you like.

Try going GREEN: Green smoothies are powerhouses of nutrients and enzymes. The key ingredient that makes these smoothies so powerful: leafy greens!  Leafy greens in our smoothies give us:

  • lots of chlorophyll. This helps to purify our blood, enhance our immune system, reduce inflammation, improve circulation, and rejuvenate the body.
  • lots of fiber, which helps improve digestion & keep you regular. Being regular is KEY to detoxing the body.  Fiber also helps the liver, kidneys, and gallbladder.
  • Buy organic fruits and veggies, if you can, to cut down on contact with chemical pesticides.
Suggested Greens

  • Lettuce, all kinds
  • Swiss chard
  • Mixed baby greens
  • Spinach
  • Sunflower sprouts
  • Dandelion greens
  • Kale
  • Parsley and other herbs
  • Celery
  • Arugula

Medical Disclaimer: If you have a chronic health issue, diabetes, are pregnant, breast feeding or have blood sugar issues, this is not the challenge for you to try without talking with a doctor first.  Speak with your doctor before engaging in ANY eating plan where you drastically change your eating habits.  Also,  If you are on a low carb diet, you may not be able to work smoothies into your daily food goals in terms of carb load.

STAY ACCOUNTABLE EACH WEEK – Check in each weekend in January to tell the BWLW sisterhood how you are doing and to get support.  Visit blackwomenlosingweight.com to check in via your blog there or post a status message on our Facebook wall.

Example: Daily Diet of Just Smoothies

Meal #1 — Green smoothie composed of 2 bananas, 1 cup of blueberries, 100 grams of greens.

Meal #2 — Green smoothie composed of 2 mangoes, 1 banana, 100 grams of greens.

Meal #3 — Green smoothie composed of 4 cups of frozen fruit and 150 grams of greens.

Meal #4 — Green smoothie composed of 2 bananas, 1 apple, 1 cup of blueberries and 100 grams of greens.

Total: Approx. 1200 calories, and 1 pound of greens.

Recipes:

Green Smoothies Book

I will also be posting a new green smoothie recipe each day of January on Facebook so that you have a lot of options to try.  I’ll post some here on the blog as well.  There are tons of websites where you can find great recipes that include the ingredients you like.  Here are a few links:

Check out my Green Smoothie Book for more info and recipe ideas! I’ve personally bought a lot of smoothie books over the years and I can tell you that this book is packed with not only 80 great recipes, but tons of information on how green smoothies can boost your health and wellness and well as your weight loss efforts.  Click here for more information on what you’ll learn in this book.  It’s available as a PDF download and Amazon Kindle.

Questions:

  • Do I have to buy the book above to participate in the challenge?  No.  There is a lot of information out there on green smoothies.  I’ve just created an all in one guide and done the research for you.
  • Do I need a blender? You will need a blender for this challenge.  There is no need to get a new blender if you have a working one.  If you want to invest in a good blender, I personally like NutriBullet or Vitamix.  Both will really grinds down the greens and heavy ingredients you’re using in your green smoothies.  If you are looking for a good cheap blender, go with those that do a good job with ice.  Also, do some research online before purchasing a blender if you have questions about your potential purchase.  I cover blenders more in depth in my book.
  • I have concerns about sugar and eating fruit. If you have diabetes or blood sugar issues, you should not do this cleanse with out clearing it with your doctor.  Everyone’s situation is different, but it’s best to error on the side of safety.  If you are just worried about fruit sugars, I suggest you try low Glycemic Index fruits – green apples, blueberries, strawberries, blackberries, raspberries, tomatoes, or cucumbers.
  • Can I use protein powder?  – Yes, but you need to know what is in it, how many calories it has and how much nutrition you are getting.  There are some great plant-based powders out there that you could consider.  Utimately, you won’t need them because greens have a lot of protein.  Also, most of the recipes I recommend will not have protein powder in them.
  • What if I’m on a plan where I’m eating 5-6 small meals per day?  – You can still substitute meals for smoothies.  However, you have to know how much food/nutrition you are replacing.  For example:  You want to determine if 2 of your small meals could equal 1 smoothie in terms of calories, fiber, vitamins, etc.  You will need to do some research to determine what will work with your current plan.  Use a calorie counting website to help you figure all this out, like myfitnesspal.com
  • Instead of water can you use 100% fruit juice or soy milk? – I suggest that you use filtered or purified water in your smoothies. Bottled juice, even 100% pure is lacking in enzymes and can be very high in fruit sugar.  Many times it also has preservatives added.  Also most commercial juice lacks fiber, causing the body to absorb it quickly.  This can create unwanted blood sugar spikes.  Nut milks like soy milk can be used.  Look for ones that are unsweetened and all natural.
  • What detox symptoms should I expect? – While participating in the challenge some of you may experience a cleansing reaction.  This will be more common if most of your diet is vegetarian or vegan, but when ever you dramatically clean up your diet…detox can happen.  When you introduce large amounts of high quality, living food into your diet, your body may  take the opportunity to “clean house” by dumping accumulated toxins into your bloodstream. This can cause flu like symptoms, headaches, fevers, runny nose, rashes, nausea etc. Don’t be put off by this.  Your body is cleaning house and fat is on that list as well.  These detox symptoms may last 1-5days.  The best thing to do is to drink a lot of pure water and get extra rest. Also, you may constipation or have loose stools as part of detox symptoms.  If you feel sick, stop and go back to regular healthy eating.

Jessica lost 64 pounds

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Weight loss story of the day:  Jessica lost 64 pounds. This proud mom gained weight after suffering the loss of her fiancé.  She wanted to get healthy to to make sure that her children didn’t lose both parents.  Here is what she shared with us:

In July of 2012, I lost my fiancé unexpectedly! By December 2012 I was 317 pounds. By the time April 2013 arrived I was 331 pounds! My blood pressure was out of control and I knew I had to get healthy! My 2 children were my inspiration, I didn’t want them to grow up without a mother and father. In May of 2013, with the encouragement and motivation of my co-worker, I started my diet! I would walk 1-2 miles a day, 4 days a week and I used an app called My Fitness Pal to track my calories! I changed my eating habits by eating smaller portions and drinking more water. As far as exercise, walking and Zumba were my only forms of exercise.

Once the weight started to drop, my blood pressure got better and eventually I was taken off all blood pressure meds! By October 2013 I had lost 64 pounds! I went from a size 32 to 20, and I was 267 pounds! In the new year I plan to start fresh (the holidays got me)! I plan to lose another 67 pounds and become 200 pounds! My co-worker has stuck by me the entire time and I thank Kristi Tyson Reeves for the motivation and encouragement!

Jessica weight loss story Jessica before and after

Take Back the Temple: Sarah lost 27 pounds

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Sarah shared with us how she has lost 27 pounds on journey to take back and take care of her temple by embracing a healthy lifestyle.  She is on a mission and feeling the difference already. Here is what she shared:

“From before in May 2010 weighing in at 304 lbs to now at 277 lbs and well on my way! Rather than looking at it as a “diet” or even to say “healthier lifestyle”. I am calling it a journey of taking back to take care of GOD’S temple. At first I was a little apprenhensive to submit my story because I thought my pounds loss thus far were so small compared to others. And to still look at photos of me, I really don’t see a physical difference just yet in these photos, but I definitely do FEEL a difference. However, I decided to submit it anyway to show that I am on my way! And because I am very proud of how far I’ve come. I am taking back with lots of prayer for wisdom as to what I put into my mouth and my eating habits are changing just by that. I am drinking lots and lots of water (once a day I will add a couple of tablespoons of Bragg’s apple cider vinegar in my water). I have a library of Leslie Sansone’s walking DVD’s that I use 4 times a week and they are between 30 to 45 minutes depending on if I do 2 or 3 mile walks. I also do a series of upper and lower body exercise with weights for strength training twice a week. My focus and motivation is 1 Corinthians 6:19-20 – Or “Do you not know that your body is the temple of the Holy Spirit who is in you, whom you have from God, and you are not your own? For you were bought at a price; therefore glorify God in your body and in your spirit, which are God’s”.

I have a more to go to get to where I need to be physically, but…I am certainly not where I use to be. And I can do all things through CHRIST who gives me strength. I am glad to be a part of Black Women Losing Weight and to see all who are on this journey. I am encouraged to see all of the success stories coming from our black women who are taking back. I plan to submit again in a few months with an update on my progress. GOD bless you all! And keep taking back to take care of GOD’S temple.”

Sarah before and after photos