Weight loss story - Transformation Tuesday with Samantha Lengren

Let me introduce you to Samantha Lengren. She is young, beautiful, vibrant and totally passionate about her new and healthy lifestyle. Mind you she says she was not excessively over weight, however she simply didn't feel healthy.

1. How old are you and please can you share your health and fitness journey to date? I am 25 years old. I began a lifestyle change in April 2012. I wasn’t hugely overweight to begin with, but I just felt so unhealthy. I had tummy troubles and was diagnosed with reflux. I tried to out-exercise my bad diet with cardio, but I’ve since learnt that it doesn’t work that way. I now nourish my body with fresh, whole foods and live actively with lots of different workouts.

2. What types of foods did you used to eat as a kid and young adult? What's changed since then? I grew up with my Mum and Dad giving great examples and feeding us lovely, fresh food. When I left home at 18, that’s when my diet changed. I ate whatever I wanted, whenever I wanted. Chocolate, cookie dough – you name it!

I now eat clean 99% of the time and enjoy fresh food.

3. Do you play any sports or what sports do you like watching? I love netball! I played for years but have now swapped netball for weights. On the TV I like to watch netball and The State of Origin.

4. What are your interests, passion and what makes you smile? I love my fiancé (I am very excited about getting married in September!), my little dog, Alfie, interior design and decorating, inspiring others on my Instagram and shopping. Living a healthy and active life is a big passion of mine.  I love my early morning walks and weights with my trainer (@nickmillerpt) Seeing the kindness in others makes me smile. Old people holding hands also makes me smile.

5. What was the catalyst that sparked your lifestyle change? Being diagnosed with reflux and being on lots of pills made me want to change. I felt sluggish, sick and uncomfortable all the time.

6. What are some of your dreams/goals you hope to achieve over the next 12 months? I would love to have a job in the fitness industry and continue on my journey of inspiring others.

7. What tips would you like to share with my readers about your transformation? Progress is perfection! I don’t really have a goal body or goal weight or number. I am enjoying every part of this process.

If you would like to follow Sam, she has an amazing page on www.instagram.com/the_healthy_me

1stAvailable.com

How To Achieve A Healthy Body Weight

The portion of Americans who are overweight and heavy is
increasing at an alarming rate. "Overweight" is determined as
having a Body Masses Index (BMI) of 25.0 to 29.9 whereas a
BMI of 30 or above is defined as "obese." According to the
National Center for Health Statistics, 56% of the population
was overweight during the reporting point from 1988 through 1994,
and 23% was obese. During the period from 1999 through 2002,
these shares had increased to 65% and 30%, respectively.

Not only is there strong proof that dieting does not work in the
long run, but of even more concern is the proof that
they can really contribute to further weight gain and turn
down in health. In fact, yo-yo dieting can weaken the immune
system by as much as 30%.

A search of the research literature on weight loss
powerfully supports the general consensus that key life
style and dietary modifications are absolutely essential to
achieving success. Here is a fairly general listing of what is
needed to achieve a healthy body weight:

1. Eat lots of veggies and fruits.

2. Increase protein intake to build and support lean muscle
tissue.

3. Utilize fiber-rich foods, which are more fulfilling and
encourage a healthy digestive system.

4. Promote calcium and other minerals to aid in the
disposal of unwanted fat.

5. Increase intake of omega-3 fatty acids by taking fish,
flax, and nuts.

6. Reduce amounts of "junk" carbs, containing
sugar and white flour to a minimum.

7. Greatly reduce--or eliminate--saturated and trans fatty
acids.

8. No alcohol.

9. Reduce the amount of food eaten gradually to head off the
unfavorable results of sudden diet.

10. Eat on steady, small snacks, to maximize calories
used up for energy.

11. Never skip breakfast. Always eat a solid breakfast to
aid in controlling cravings later in the day.

12. Be sure to work out for a half-hour, at least 3 times a
week

13. Get some sun for at least 15 minutes each
day.

14. Get a good night's sleep - 6 to 8 hours.

16. Incorporate all of these changes into your lifestyle and
maintain them consistently, and you will feel and see the
difference, guaranteed.