One of my biggest pet peeves today is whenever someone refers to my weight loss as me being on a "diet." In fact, I find it pretty insulting. However, I try not to get too upset because that person probably doesn't know that I'm not on a diet, I just changed my habits and therefore my lifestyle. I hate the term "diet" because in my opinion, it means that I'm only eating right and exercising to get to a particular weight only to go back to junk food and skip workout sessions. That undermines my efforts to become the best version of me.
So I repeat -- losing weight and KEEPING it off:
- Does not mean going on a diet.
- It means changing your lifestyle.
Seriously, I can't stress enough how much you have to change when you decide to change your body. I can't stress enough how there are no shortcuts or easy fixes to weight loss. You simply have to put in the work and change each bad habit one at a time. For instance, one of my bad habits used to be going to McDonald's every morning for breakfast on my way to class. The food was cheap, good and could hold me over for a couple hours until I could get lunch. Here's what I'd get:
Sausage Egg McMuffin with cheese:
- 440 calories
- 850 mg of sodium
- 27 g of fat
Hasbrowns (2):
- 300 calories
- 620 mg of sodium
- 18 g of fat
That's a 740 calorie breakfast that also contains 45 grams of fat and 1,470 grams of sodium. I ate that five days a week. Which adds up to: 3,700 calories, 225 grams of fat, and 7,350 miligrams of sodium. That was just breakfast. For lunch? I usually switched up my fast foods everyday, so I went to places like Moe's Mexican Grill, Hibachi, Subway, Jimmy Johns, Waffle House or one of the dining facilities on campus. I did better with dinner, I guess, I always cooked something healthy every once in a while. That's a small victory right? NO! Absolutely not. I probably would have had to spend hours at the gym just to maintain my weight at that time.
I changed that particular bad habit and started cooking breakfast. My typical meal became two eggs, two slices of turkey bacon and whole wheat toast.
Eggs: 140 calories, 130 mg of sodium, 10 g of fat
Turkey bacon: 70 calories, 280 mg of sodium, 5 g of fat
Toast: 120 calories, 1 g of fat, 220 mg of sodium
That's 330 calories, 630 mg of sodium, 16 g of fat, and 24 g of protein for one breakfast. It's also 1,650 calories, 3,150 mg of sodium, and 80 g of fat over a period of five days. The McDonald's breakfast contains more than double the fat, sodium and the calories.
Making better breakfast choices led to better lunch choices which led to better dinner choices. I started saving calories and money, and the money I saved went to the supermarket so I could continue to buy healthy food. Also, my love for cleaner foods grew the more I experimented with different recipes using my favorite ingredients. Plain scrambled eggs became scrambled eggs with tomatoes, spinach, onions and garlic. Roasted chicken was no longer accompanied by white rice, but brown rice and/or kale greens and carrots. Why buy canned tomato sauce when I could buy fresh tomatoes, blend them and make my own pasta sauce? Why buy crystal light when I could just add flavor to water by simply adding a splash of lemon or lime? Why buy the flavored Quaker oatmeal when I could buy plain whole oats and add my own brown sugar, cinnamon and raisins? Why add a lot of salt when I could use herbs, spices and sauces like basil, garlic, cayenne peppers, and vinegar to season my food? Its those little changes that add up and make a difference. The changes in my body weren't the only things that were noticeable, my attitude towards food did too. My cravings for junk food weren't as frequent, I could taste different kinds of seasonings in my food, and I was more open to trying new fresh foods and even started taking trips to the farmer's market!
The better I ate, the better I felt. I became happier, more energetic, even a tad more patient. I was happy to nourish my body with the things it needed. Even exercise became more fun! Exercise became my way to give me energy for the day, a way to unwind after a long one, and my outlet for whenever I had a bad day. I became addicted to running and the runner's high that followed. I loved going for morning and evening walks and working out to my cardio DVDs. I was freed from the days where I'd sit around, eat bad foods and do nothing. I was able to think clearer and make better decisions when it came to other aspects of my life like work and school.
So, no. I didn't go on a diet. I really changed my life. I couldn't continue to eat all the junk food in the world and exercise whenever I felt like it. I had to get out of my comfort zone and make change happen. I had to change my mindset and ask myself, "Am I willing to do it whatever it takes to get where I need to be?" If the answer was anything other than "Yes", then I wasn't going to see any results. There you have it folks, if you're going to commit to losing weight, you have to commit to a healthier lifestyle. It's the only way to make true progress and then you'll realize life is better the healthier you are.
Talk to you soon,
The Nubian Nerdy Fit Girl
Sunday, April 20, 2014
Friday, April 11, 2014
How I Began My Weight Loss Journey
Every now and then, I think about that moment I decided to make a commitment to change my body. I think about how I looked, how I felt and the expectations I had for myself. I think about that time whenever I put on an old pair of jeans that previously couldn't fit or whenever I look at my progress photos. I think about that moment whenever I want to recognize all of the hard work I've put in for the past year. So, I'd like to actually tell you about that time. Here we go.
I was on vacation in Las Vegas in December 2012 after the fall semester of my junior year of college. I was wearing a long sleeve lime green shirt, bright denim jeans and a navy blue blazer. While getting ready to go to a casino, I noticed my waistline was larger, my thighs were bigger, love handles showing through my shirt and the back fat was being displayed despite my wearing a blazer. I couldn't believe that person in the mirror was me! I couldn't even remember where all of the weight came from. Then I remembered all the times I went to McDonald's before class for breakfast, the Waffle House trips, the late night junk food when I was studying, more junk food for dinner and lunch. Do I even need to mention weekends with my friends? I wasn't paying attention to what I was eating. Yeah, I did the occasional workout and I thought that was enough to balance out my food choices. I didn't even notice the weight gain because I was wearing hoodies, big t-shirts, or sweatpants most of the time. I couldn't tell that my clothes didn't look good on me anymore.
I remember feeling disgusted, disappointed, angry and a little depressed. Disgusted because I couldn't look in the mirror without hating myself. Disappointed because I had no one to blame but myself for my weight gain. Angry because I wish someone had told me (kindly) to exercise more or suggest healthier food items. Depressed because it damaged my self-esteem, I didn't feel comfortable in my own skin. I couldn't jump into another body or snap my fingers and lose weight. I felt like I lost control over everything. At this time I was having academic issues and questioning my own potential and future. The last thing I needed to feel bad about was my body. I wasn't happy, in fact, it was the first time I'd felt truly unhappy.
So, I told myself, like I had told myself many times before, that I'd start eating better and exercising regularly once the New Year began. I said this time, its going to be different. I've seen my weight go up and down since I was in middle school and I couldn't keep living like that.
Once the New Year came around, I did some research on how to lose weight and keep it off and how to ease myself into the weight loss process. I found Erika Nicole Kendall's website, "A Black Girl's Guide to Weight loss." Kendall's website had an answer to nearly question I had: food, exercise, self-esteem, and how weight loss changes your life. Her own story motivated me to take my health seriously. Her website changed my life! But I knew I couldn't simply just read her advice, I eventually had to act on it. So, I decided to sign up for a 5k race that would take place the following February. I figured if I paid for a race, I'm going to train for it. The next day, I went to the park and walked and ran 2 miles. I wanted to cut my legs off the following morning. That same week, I threw away any and all bad junk food in my apartment and wrote a grocery list for cleaner foods such as fruits, veggies and whole grains. I researched healthy recipes and dedicated myself to cooking at home more often.
February came and I finished my first race, a 5k, 3.1 miles in 43 minutes. I was on a runner's high, I was proud, and I wanted to run another race -- and that was the moment I knew everything changed. This time really was different. I was going to keep going and never look back unless it was to see how far I'd come. I was transforming into a new person and I couldn't be anymore excited.
Oh. I never mentioned how much I weighed when I started my journey. Well, I was 245 pounds. Now? Well, I'll share that in another post about the scale being your worst enemy. However, you can certainly guess how much weight I've lost based on my progress photos below.
Everyone has to start somewhere. Losing weight is not a sprint, its a marathon. It's also a lifestyle change, but its a lifestyle that improves every aspect of your life. Even though I'm not at my goal weight or jean size, I've come so far. I think about the girl in the mirror every now and then, and that keeps me motivated and on the right path. It sounds so cliche to say, but never give up, it's all worth it. Even slow progress is still progress, which is always better than nothing.
Until next time,
Nubian Nerdy Fit Girl
I was on vacation in Las Vegas in December 2012 after the fall semester of my junior year of college. I was wearing a long sleeve lime green shirt, bright denim jeans and a navy blue blazer. While getting ready to go to a casino, I noticed my waistline was larger, my thighs were bigger, love handles showing through my shirt and the back fat was being displayed despite my wearing a blazer. I couldn't believe that person in the mirror was me! I couldn't even remember where all of the weight came from. Then I remembered all the times I went to McDonald's before class for breakfast, the Waffle House trips, the late night junk food when I was studying, more junk food for dinner and lunch. Do I even need to mention weekends with my friends? I wasn't paying attention to what I was eating. Yeah, I did the occasional workout and I thought that was enough to balance out my food choices. I didn't even notice the weight gain because I was wearing hoodies, big t-shirts, or sweatpants most of the time. I couldn't tell that my clothes didn't look good on me anymore.
I remember feeling disgusted, disappointed, angry and a little depressed. Disgusted because I couldn't look in the mirror without hating myself. Disappointed because I had no one to blame but myself for my weight gain. Angry because I wish someone had told me (kindly) to exercise more or suggest healthier food items. Depressed because it damaged my self-esteem, I didn't feel comfortable in my own skin. I couldn't jump into another body or snap my fingers and lose weight. I felt like I lost control over everything. At this time I was having academic issues and questioning my own potential and future. The last thing I needed to feel bad about was my body. I wasn't happy, in fact, it was the first time I'd felt truly unhappy.
So, I told myself, like I had told myself many times before, that I'd start eating better and exercising regularly once the New Year began. I said this time, its going to be different. I've seen my weight go up and down since I was in middle school and I couldn't keep living like that.
Once the New Year came around, I did some research on how to lose weight and keep it off and how to ease myself into the weight loss process. I found Erika Nicole Kendall's website, "A Black Girl's Guide to Weight loss." Kendall's website had an answer to nearly question I had: food, exercise, self-esteem, and how weight loss changes your life. Her own story motivated me to take my health seriously. Her website changed my life! But I knew I couldn't simply just read her advice, I eventually had to act on it. So, I decided to sign up for a 5k race that would take place the following February. I figured if I paid for a race, I'm going to train for it. The next day, I went to the park and walked and ran 2 miles. I wanted to cut my legs off the following morning. That same week, I threw away any and all bad junk food in my apartment and wrote a grocery list for cleaner foods such as fruits, veggies and whole grains. I researched healthy recipes and dedicated myself to cooking at home more often.
February came and I finished my first race, a 5k, 3.1 miles in 43 minutes. I was on a runner's high, I was proud, and I wanted to run another race -- and that was the moment I knew everything changed. This time really was different. I was going to keep going and never look back unless it was to see how far I'd come. I was transforming into a new person and I couldn't be anymore excited.
Oh. I never mentioned how much I weighed when I started my journey. Well, I was 245 pounds. Now? Well, I'll share that in another post about the scale being your worst enemy. However, you can certainly guess how much weight I've lost based on my progress photos below.
Everyone has to start somewhere. Losing weight is not a sprint, its a marathon. It's also a lifestyle change, but its a lifestyle that improves every aspect of your life. Even though I'm not at my goal weight or jean size, I've come so far. I think about the girl in the mirror every now and then, and that keeps me motivated and on the right path. It sounds so cliche to say, but never give up, it's all worth it. Even slow progress is still progress, which is always better than nothing.
Until next time,
Nubian Nerdy Fit Girl
My Progress Photos from when I was heaviest--2011/2012 to January 2014.
After my first race in February 2013. There was a medal and t-shirt involved! I felt like accomplished something huge!
Wednesday, April 2, 2014
Greetings everyone!
Hello everyone!
Welcome to Nubian Nerdy Fit Girl! This is my first time blogging and I'm excited what experiences I'll have with this website. Nubian Nerdy Fit Girl is about my journey as an early 20's college student trying to get into the best shape of her life. While I've made much progress in my year long journey, there's so much I need to learn about health and fitness. However I want to share what I've learned and the thing I will learn with you! I want this blog to grow as I grow. My goal is to have inspire my readers and be inspired by them.
I understand how hard it is for college-aged girls to maintain a healthy lifestyle. We're constantly eating at the dining hall, fast food restaurants, Waffle Houses (if you've never experienced the greatness that is Waffle House, you need to), and not to mention drinking all the red bulls, sugary coffees, sodas and alcohol. The combination of those food and drink items with the lack of exercise and sleep leads to excessive weight gain. No wonder we experience the freshman, sophomore, junior and senior 15! And it's extremely hard to lose the weight and keep it off because all of those bad foods and drinks are cheap and easily accessible. I constantly battled my weight in college, but I found a way to lose weight and maintain weight loss that works for students on a budget.
So why is the name Nubian Nerdy Fit Girl? Where did it come from? Well I'm so glad you asked! At first, the name of the blog was going to be Nappy Nerdy Fit Girl because I have natural hair, I'm a nerd and I love fitness. I changed it to Nubian because I recently read that Wonder Woman has a black twin sister named Nu'Bia. Therefore, Nu'Bia is also Wonder Woman, she shares the same powers and was made of the same clay as Diana Prince (Wonder Woman). Wonder Woman is my inspiration, even though she's a fictional character, she's exactly how I want to be: strong, assertive, beautiful, intelligent with an awesome body. She's an equal partner to Batman and Superman, two of the most popular heroes in comic books, heroes that most boys/men want to be. So when I found out about Nu'Bia, I was ecstatic! There's a Wonder Woman who looks like ME! She had the dark skin, the wild kinky hair, and all the characteristics of the original Wonder Woman.
There's a Wonder Woman in all of us. She may be a fictional character, but to be honest, she shows that women are a force to be reckoned with. We are super heroes!! So that's why I changed the name to Nubian Nerdy Fit Girl. This is why I started this blog, and I can't wait until we find our inner Wonder Woman.
Hope you're looking forward to the next post, I certainly am.
Until next time,
The Nubian Nerdy Fit Girl
Welcome to Nubian Nerdy Fit Girl! This is my first time blogging and I'm excited what experiences I'll have with this website. Nubian Nerdy Fit Girl is about my journey as an early 20's college student trying to get into the best shape of her life. While I've made much progress in my year long journey, there's so much I need to learn about health and fitness. However I want to share what I've learned and the thing I will learn with you! I want this blog to grow as I grow. My goal is to have inspire my readers and be inspired by them.
I understand how hard it is for college-aged girls to maintain a healthy lifestyle. We're constantly eating at the dining hall, fast food restaurants, Waffle Houses (if you've never experienced the greatness that is Waffle House, you need to), and not to mention drinking all the red bulls, sugary coffees, sodas and alcohol. The combination of those food and drink items with the lack of exercise and sleep leads to excessive weight gain. No wonder we experience the freshman, sophomore, junior and senior 15! And it's extremely hard to lose the weight and keep it off because all of those bad foods and drinks are cheap and easily accessible. I constantly battled my weight in college, but I found a way to lose weight and maintain weight loss that works for students on a budget.
So why is the name Nubian Nerdy Fit Girl? Where did it come from? Well I'm so glad you asked! At first, the name of the blog was going to be Nappy Nerdy Fit Girl because I have natural hair, I'm a nerd and I love fitness. I changed it to Nubian because I recently read that Wonder Woman has a black twin sister named Nu'Bia. Therefore, Nu'Bia is also Wonder Woman, she shares the same powers and was made of the same clay as Diana Prince (Wonder Woman). Wonder Woman is my inspiration, even though she's a fictional character, she's exactly how I want to be: strong, assertive, beautiful, intelligent with an awesome body. She's an equal partner to Batman and Superman, two of the most popular heroes in comic books, heroes that most boys/men want to be. So when I found out about Nu'Bia, I was ecstatic! There's a Wonder Woman who looks like ME! She had the dark skin, the wild kinky hair, and all the characteristics of the original Wonder Woman.
There's a Wonder Woman in all of us. She may be a fictional character, but to be honest, she shows that women are a force to be reckoned with. We are super heroes!! So that's why I changed the name to Nubian Nerdy Fit Girl. This is why I started this blog, and I can't wait until we find our inner Wonder Woman.
Hope you're looking forward to the next post, I certainly am.
Until next time,
The Nubian Nerdy Fit Girl
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