Keys to Long-term Weight-loss Maintenance

Keys to Long Term Weightloss Maintenance

Many people struggle to maintain weight loss long-term. While fad-diets and four-week bikini-body boot camps might help you drop pounds, keeping weight off is challenging. Research shows that 95% of dieters regain lost weight within one to five years, with up to two-thirds of dieters gaining more weight than they lost dieting

While a large number struggle to maintain weight loss long-term, quite a number actually maintain theirs, and some of the traits and strategies that can help increase your chances of successfully maintaining a healthy weight are highlighted below.
These and other long-term strategies discussed below can help you achieve and maintain a healthy weight.

 

1. Ditch Diets for Lifestyle Change
Diets don’t work and can even be harmful in long-term weight loss maintenance.
For sustainable weight loss, focus on healthier alternatives, lifestyle changes and metabolism jumpstarts. Diets often represent a black-and-white, all-or-nothing approach. Lifestyle changes are more broad, generalizable and adaptable to your situations and needs. Some examples of long-term lifestyle changes you might adopt include eating vegetables with every meal and snack, or pairing carbohydrates with protein or fat to manage blood sugar levels.

2. Self-monitor
You can’t change a behavior unless you know what, when and why it’s happening. Monitoring how much you eat and exercise helps raise your awareness about your body.
This is quite important, and this is why on my 21 Days Metabolism Jumpstart, one of the results is that participants are able to determine any hidden food sensitivities that are causing you to hold onto weight and they get to learn which foods fuel their body, so they can feel energized, clear and confident.

A sample food log might include the following:
• What you ate
• How much you ate
• What you were thinking or feeling before you ate
• How much time it took you to eat
• What you were doing while you ate (e.g., watching television, answering emails)
• What you were thinking or feeling after you ate (physically and emotionally)
• Level of fullness or satiation after eating

3. Seek Support
Social support is critical for long-term behavior change. With supportive friends and family, healthy eating and exercise become fun group activities that foster adherence and enjoyment. If your inner circle finds carrots distasteful and exercise a bore, maintaining your healthy habits will be more challenging. Find a group of health-minded individuals (in person or online) with whom you can identify problems, brainstorm solutions, and offer and receive support. Long-term guidance from a health and fitness professional also improves weight-related outcomes. Maintaining contact with a qualified health coach can help you plan and prepare for success and overcome obstacles that may arise.

4. Don’t let Lapses become Relapses
Setbacks are normal. Planning for them can help you overcome setbacks when they occur. Consider possible barriers that may hinder your ability to be active or eat well (e.g., busy schedule, stress, financial issues) and brainstorm solutions to these barriers in advance.
Rather than berating yourself for “falling off the wagon,” view setbacks as opportunities for learning and growth. “Ugh, I ate so much ice cream last night. I knew I couldn’t do this!” instead becomes, “I wonder why I ate so much ice cream last night? Was I bored? Lonely? Stressed? Did I get enough to eat during the day?” With this, nothing is a failure and every “setback” is an opportunity to learn more about yourself and your needs.

5. Remember your Why
Weight loss is never truly about the weight — it’s about reducing some physical or emotional discomfort you feel. Once you’ve lost weight and feel better, it’s easy to fall back into old habits. Whether it’s to reduce your risk for heart disease, or feel more comfortable and confident in a swimsuit, figure out the “why” behind your weight loss and write it down. Place this note in plain view where you’ll see it frequently. This constant reminder can help you stick with healthy behaviors when the going gets tough.

It’s important to know that there’s no magic pill when it comes to weight-loss maintenance; rather, multiple lifestyle factors work together to preserve your weight and health. Focusing on sustainable eating changes, regular activity, social support and self-compassion in the face of setbacks is your best bet for achieving a healthy weight that lasts a lifetime.

Do you feel like you eat healthy and have tried lots of diets out there but still struggle to lose weight & actually keep it off? Or do you feel like you’re having trouble getting the weight loss started? And maybe you feel like the only way to lose weight is to follow a restrictive diet that leaves you feeling deprived? Which leaves you believing that you either have to live with the extra weight or you have to feel deprived all the time, there’s an easy way out for you and I have put it together for you in a program I named the Metabolism Jumpstart.

Just as it sounds, we’re literally going on a metabolism Jumpstart to help you revolutionize the way you think about food, and reshape your body from the inside out!

I want to show you how to throw out the fad diets that plague our society and teach you a simple system that really WORKS.

The 21 Days Metabolism Jumpstart starts November 20th and Registration ends soon.
Investment: #15,000

After payment of #15,000, you get the following;
• Complimentary 1hour free onboarding call with Coach Hafsah, currently worth #10,000.
• Daily protocol and guideline.
• Weekly meal plan.
• Weekly detox plan.
• Daily workout plan.
• Participant activity Journal.
• Daily toxin elimination bath.

 

What are you waiting for, click the link here to get started.

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Is There a Best Time to Drink Water?

is there a best time to drink water

 

There’s no doubt that water is essential to our health as humans.

Accounting for up to 75% of your body weight, water plays a key role in regulating everything from brain function to physical performance to digestion — and much more. Still, while it’s clear that drinking enough water is important to health, you may wonder whether timing matters.

This blog post takes a look at the evidence to evaluate the best time to drink water.

 

A. In the morning

Enjoying a glass of water first thing in the morning is a simple way to start your day off on the right foot.

Some may also find that drinking water right when they wake up makes it easier to maintain healthy hydration habits and increase fluid intake throughout the day.

If you’re dehydrated, increasing your daily water intake can help boost your hydration levels, which may be especially beneficial for improving mood, brain function, and energy levels.

However, while some may find that drinking water in the morning works for them, there’s no evidence to suggest that it’s any more beneficial to drink water in the morning than at other times during the day.

B. Before meals

Drinking a glass of water just before eating a meal is a great strategy if you’re trying to lose weight.

Doing so can not only help enhance feelings of fullness but also decrease your intake during that meal.

 

C. Before and after exercise

When you work out, you lose water and electrolytes through sweat.

Drinking plenty of water before and after exercising is important to keep your body hydrated and help replenish any lost fluids

Excessive fluid losses during your workout can also harm physical performance and cause electrolyte imbalances.

It’s recommended to drink water or an electrolyte drink after exercising to help replace any lost fluids and optimize performance and recovery

 

Irrespective of when you drink water, it should be noted that consistency is key. The body tightly regulates water balance during the day, and excess water is excreted out of the body via your skin, lungs, kidneys, and digestive system.

 

Try setting a timer to remind yourself to drink at regular intervals, and keep a glass of water on hand throughout the day to help you reach your goals.

 

In summary, note that enjoying a glass of water first thing in the morning may make it easier to maintain healthy habits and increase your daily water intake.

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Reasons Why You’re Always Hungry

slimfitu

Hunger is the body’s natural cue that it needs more food.

When you’re hungry, your stomach may “growl” and feel empty, or you may get a headache, feel irritable, or be unable to concentrate.

Most people can go several hours between meals before feeling hungry again, though this isn’t the case for everyone.

There are several possible explanations for this, including a diet that lacks protein, fat, or fiber, as well as excessive stress or dehydration.

This article discusses reasons for excessive hunger (as seen on www.healthline.com)

1. You’re not eating enough protein

Consuming enough protein is important for appetite control.

Protein has hunger-reducing properties that may help you automatically consume fewer calories during the day. It works by increasing the production of hormones that signal fullness and reducing the levels of hormones that stimulate hunger.

Due to these effects, you may feel hungry frequently if you’re not eating enough protein.

2. You’re not sleeping enough

Getting adequate sleep is extremely important for your health.

Sleep is required for the proper functioning of your brain and immune system, and getting enough of it is associated with a lower risk of several chronic illnesses, including heart disease and cancer.

To keep your hunger levels under control, it’s generally recommended to get at least 8 hours of uninterrupted sleep each night

3. You’re not drinking enough water

Drinking enough water has several health benefits, including promoting brain and heart health and optimizing exercise performance. Additionally, water keeps your skin and digestive system healthy. Water is also quite filling and has the potential to reduce appetite when consumed before meals.

Feelings of thirst can be mistaken for feelings of hunger. If you’re always hungry, it may help to drink a glass or two of water to find out if you are just thirsty.

To ensure you’re properly hydrated, simply drink water when you feel thirsty. Eating lots of water-rich foods, including fruits and vegetables, will also contribute to your hydration needs.

4. Your diet lacks fiber

Consuming lots of high-fiber foods helps keep hunger under control. High-fiber foods slow your stomach’s emptying rate and take longer to digest than low-fiber foods. Additionally, a high fiber intake influences the release of appetite-reducing hormones and the production of short-chain fatty acids, which have been shown to have fullness-promoting effects

Many different foods, such as oatmeal, sweet potatoes and oranges, are excellent sources of soluble fiber.

Not only does a high-fiber diet help reduce hunger, but it’s also associated with several other health benefits, such as a reduced risk of heart disease, diabetes, and obesity

5. You drink your calories

Liquid and solid foods affect your appetite in different ways.

If you consume a lot of liquid foods, such as smoothies, meal replacement shakes, and soups, you may be hungrier more often than you would be if you ate more solid foods.

One major reason for this is that liquids pass through your stomach more quickly than solid foods do

Eating liquid foods also tends to take less time than eating solid foods. This may lead you to want to eat more, only because your brain hasn’t had enough time to process fullness signals

 

Remember, excessive hunger is a sign that your body needs more food.

You may feel hungry frequently if your diet lacks protein, fiber, or fat, all of which promote fullness and reduce appetite. Extreme hunger is also a sign of inadequate sleep and chronic stress.

If you feel hungry often, it may be beneficial to assess your diet and lifestyle to determine if there are changes you can make to help you feel more full.

 

Are you like many others, who are tired of their current state and truly long and desire to live an wholesome and super healthy life, click on the link here to speak with me.

 

Hafsah,

www.slimfitu.com

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Indoor exercises for rainy days

Indoor exercises for rainy days

There’s no doubt we are in the rainy season. The sky is almost always gray with heavy downpour accompanied by thunder and going to the gym or jogging down the road seems impossible.

Our mind goes fantasizing warmth, cozy, movies, and hot tea/beverage. Workout can wait till the sky is clear, what if the rain comes the next day and the day after that? You might have to consider adapting indoor exercises.

Highlighted for you are 6 indoor exercises that can help you burn calories and are as efficient as those exercises you do outdoor

 

• If you live in a story building make use of the staircases, jog to and fro for a number of counts. You can’t imagine how many calories you will burn with this little exercise.

• You can’t go wrong adding push-ups and squats. You need no equipment and instructor for doing them.

• Have you considered jumping ropes? If you think it is a child’s play, you are wrong. Jumping ropes is a great cardio exercise, you can do as much as you can….50, 100, 200,…. Counts. You can get an affordable skipping rope here in our store

• Jogs, walking lunges, knee highs, butt kicks, and jumping jacks are all awesome options that you can try out indoors. No need to go out to the gym for these.

• You might as well kill two birds with a stone by cleaning the house and burning calories while you are at it. This is as effective as jogging down the road.

• Weight lifting with a dumbbell is also an option to consider. You cannot afford to miss it out if you have no dumbbell in the house; you are just a click away to owning one. Click here to get yours

 

Now you have exciting options to choose from, no more excuses for not working out.

The mission is to be fit, come rain, come sunshine.

You can contact our certified coach here for guidance. She has exciting workout plans for you.

Which of these activities do you wish to try out?

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The Truth about Detoxing

Detox Myths

Thanks to much of what we hear in the media, detoxing has earned a reputation for being unhealthy and even unsafe. When you hear the word “detox,” so you immediately think of all-liquid diets, expensive supplements, and short-term deprivation for short-term gains?

The truth is, a detox doesn’t have to involve any of the above—and if you detox in a healthy, supportive manner, you can achieve lasting results in weight loss, energy gain, and full-body health.

The following are four myths you may have heard about detoxing. Understandably, these myths may cause you to be hesitant to try a detox.

Keep reading to find out the truth behind these myths and why detoxing might be just what your body is craving.

 

Myth # 1: You won’t enjoy anything you’re eating while on a detox.

While you might have to eliminate certain foods that you enjoy, detoxing isn’t all about eating lettuce with a drizzle of olive oil. There are many delicious recipes that can be prepared using healthy ingredients that not only taste amazing but nourish and detox your body.

The best part is, many of them don’t involve any fancy ingredients and can be prepared even by a cooking novice. In fact, my detox participants always discover new foods and recipes that they absolutely love that have become staples in their diets long after the detox ends.

 

Myth #2:  You’ll constantly be hungry while detoxing.

While you might end up consuming fewer calories while following a detox, you shouldn’t feel deprived or hungry. Going on an extremely low-calorie diet can actually disrupt your hormones and metabolism, making your body less efficient in the long run.

Everyone’s caloric needs are different, so a detox should never dictate how many calories you consume. By consuming whole foods that provide you with the right nutrients, you help detox your body while feeling satisfied.  My participants are always amazed that they never feel hungry during my detoxes.

 

Myth #3:  You need to do an all-liquid detox to remove toxins from your body.

Liquid-only detoxes have had more than their fair share of popularity. These types of detoxes can backfire: Not only do people often gain the weight back as soon as the detox ends, but such restrictive eating for several days can be detrimental to your health. An effective detox will include a variety of whole foods to help nourish your body and produce long-term results.

 

Myth #4: Detoxes are just a way for people to make money on expensive supplements.

Supplements involved in a detox should be just that, a supplementary part of the program, not the primary source of your nutrition.  While on a detox, you get most of your vitamins and minerals from whole-food sources.

Supplements may be recommended to help your body make the most of the nutrients it receives from these foods.  For example, by including probiotics in your diet, you help your body produce vitamins, absorb minerals, and remove toxins from the body.

 

Aside from the benefits discussed above, detoxing is an incredibly effective way to identify if you have any food sensitivities, balance your hormones, and establish healthy habits for the long term.

I’ve worked with detox participants who not only have lost weight and kept it off but who have also seen their energy level skyrocket, their skin clears up and even their allergies disappear.

 

Are you ready to discover the benefits of healthy detoxing for yourself?

Click here to learn more about my upcoming 21-day Metab Jumpstart.

Get started here: 21 Days Metab Jumpstart

It starts on the 15th of June.

 

What questions or concerns do you have about participating in a detox?

Before you try something new, like a detox, it’s normal to feel hesitant.  I want to hear from you, email me at hafsah@slimfitu.com.

P.S: I read every email that comes into my inbox and I promise to email you back personally

 

Don’t forget

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Covid 19 – What you need to know

covid19

COVID -19 is no longer a strange name like it was a few months ago. It is a respiratory disease that affects all age group. The old and those with underlying medical condition have it worse than others; they are more likely to die from it. With symptoms as common as tiredness, fever, sore throat, dry cough to shortness of breath aches and pains. Report has it that very few reported diarrhea and runny nose

WHO has helped to simplify and made available accessible information about COVID-19. Here are some of the basic protective measures you should know

  • Wash hands frequently with soap and water or rub with alcohol-based sanitizer
  • Maintain at least a metre (3 feet) distance from anyone coughing or sneezing
  • Avoid touching your mouth, nose and eyes
  • When you sneeze, cover your mouth with tissue and discard or sneeze into your bent elbow
  • If you have fever, cough and difficulty breathing, seek medical care early

Debunking COVID-19 MYTHS: 

Amidst the panic and fear of not getting infected, it is important you get your facts right and practice safe precautions. Here are some of the myths of COVID-19 or Coronavirus as you choose to call it.

  • 5G mobile networks DO NOT spread COVID-19
  • Exposing yourself to the sun or to temperatures higher than 25C degrees DOES NOT prevent the coronavirus disease
  • You can recover from the coronavirus disease. Catching coronavirus DOES NOT mean you will have it for life.
  • Being able to hold your breath for 10 seconds or more without coughing or feeling discomfort DOES NOT mean you are free from the coronavirus disease (COVID-19) or any other lung disease.
  • Drinking alcohol does not protect you against COVID-19 and can be dangerous
  • Taking a hot bath does not prevent the new coronavirus disease
  • The new coronavirus CANNOT be transmitted through mosquito bites.
  • Garlic may have some antimicrobial properties. However, there is no evidence from the current outbreak that eating garlic has protected people from the new coronavirus.

To date, there is no specific medicine recommended to prevent or treat the new coronavirus (2019-nCoV).

Stay SAFE, FIT and HEALTHY

Meanwhile RAMADAN is just few days from now.

In the spirit of giving, our FREE RAMADAN MEAL PLAN is ready and up for download on our website. Click the link www.slimfitu.com to download.

 

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Ways exercise makes you look gorgeous and feel fantastic

Working out isn’t all about losing weight or trying to stay in shape.

The rewards of exercise extend far beyond slimming down, exercise makes you look gorgeous and feel fantastic also.

From research, we have found out that every cell in the human body benefits from physical activity.

And this is the reason why within an hour of exercising, you feel less anxious; that night you sleep better; and also from research, afterwards your body processes blood sugar more efficiently.

Do you need more reasons to lace up that sneakers and workout?

Here are some of the few ways exercise can make you look and feel fantastic.

1. To get a smooth and more radiant skin:

Breaking a sweat isn’t the only way exercise benefits the skin — it helps regulate skin-significant hormones and prevents free-radical damage.

When you exercise, the tiny arteries in your skin opens up, allowing more blood to reach the skin’s surface and deliver nutrients that repair damage from the sun and environmental pollutants.

These nutrients also rev up the skin’s collagen production, preventing wrinkles.

2. Greater self-confidence:

Confident people radiate a certain physical appeal and charisma.

From research, people who began a regular exercise program at their local gym felt better about their self-worth, their physical condition and their overall health compared with their peers who stayed home.

The best part was that their self-worth crept up right away — even before they saw a significant change in their bodies.

Our self-worth is directly tied to our energy levels, our feelings of competence and our perceived attractiveness, and nothing is more gorgeous than the self-assurance that comes from feeling good in your own skin.

3. Less stress and anxiety:

Anxiety, fearfulness and uncertainty all drain your vitality and dampen your mood, which in turn tends to show on your face and in the way you carry yourself. Exercise has been shown to alleviate most mild to moderate cases of anxiety, and can very quickly improve mood.

4. Better Immunity and Detoxification:

Exercise shores up the immune system by boosting the body into churning out more white blood cells.

You don’t get that worn-down sick look that comes from feeling under the weather, and small blemishes and wounds of all kinds heal faster.

There is no supplement or medication that has proven to be as strong as regular exercise in improving the immune system’s ability to detect and destroy invaders.

5. Less Visceral Fat

Visceral fat is the body fat stored within the abdominal cavity and is therefore stored around a number of important internal organs such as the liver, pancreas and intestines.

Yes, exercise can help you lose that, boosting your overall vitality and your looks.

Regular exercise trains the body to burn visceral fat more efficiently.

I hope with these few points, you would take exercise more serious?. Do you want to take part of our monthly weightloss challenge tagged FITBY30, click on the link bit.ly/FITBY30

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Signs that indicate your weight is unhealthy

Living a healthy lifestyle includes eating healthy food, exercising and maintaining a healthy body weight. Having the right information about your weight will enable you monitor your health and it will also prevent you from all kind of illnesses.

Here are some signs that indicate your weight is unhealthy

1. Body mass index

Your Body Mass Index (BMI) determines if your weight range is healthy for your height. This result will give you an idea if you are ‘underweight’, within the ‘healthy’ weight, if you are ‘overweight’, or ‘obese’ for your height.

It is calculated by dividing your weight (in kilograms) by your height (in meters squared). If your body mass index readings fall under 18.5 it indicates you are underweight. If you fall between 18.5 and 24.9, you’re considered to be within the normal range while a BMI of 30 or higher qualifies as overweight.

2. Waist measurement

This is a simple way to know if you have excess fat around your waist or stomach. Your weight is unhealthy if the measurement around your waist is more than 35 inches (88 cm) for women and more than 40 inches (102 cm) for men. This is because extra fat around the waist can increase your risk of heart disease and diabetes.

3. You snore a lot

Most times, being overweight can enable snoring because one of the causes of the disorder in the throat is the narrowing of the airway due to neck fat. Therefore, if you are overweight, it is best to lose weight because it can help ease the problem by decreasing fat in the neck and this will help to open the airway.

4. Your knees, back and hips hurt

According to National Institute of Health, excess weight can put extra pressure on the joints, which wears down the tissue around them and makes moving quite uncomfortable

5. You are always tired

If you get tired easily after a small task, then it is a sign your weight is unhealthy. This is because the excess fat can lead to internal inflammation which can cause tiredness.

Finally, if you are observant enough, you can easily determine if your weight is unhealthy. This is because you know your body well enough to identify those signs the signs of excess weight.

Keeping a healthy weight is not as hard as you may think, contact me today and I will show you the nitty-gritty of how to live a healthy life.

References

https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm

https://www.webmd.com/diet/waist-measurement

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Why you need to eat fruits

Why you need to eat fruits

Fruits are the edible sweet and fleshy product of a tree or other plant that contain seeds. They are nutritious and also essential to your health. Many studies have proven how beneficial fruits are to the human body.

However, there are still people who would rather go for junks instead of a healthy choice which is fruits and vegetables. Therefore, there is a need to educate everyone on the benefits of taking fruits, how fruits can help weight loss and how you can identify a good fruit.

Firstly, what are the benefits of taking fruits? Fruits provide numerous benefits as summarized below.

1. They keep diseases away

Daily consumption of fruits helps to keep illness away. Some of these illnesses are high blood pressure, stroke, indigestion, cancer, heart disease, diabetes and other chronic diseases. This is made possible with credits to the combination of powerful flavonoids, antioxidants, minerals, vitamins, phytochemicals and the countless micro and macronutrients which can be found in fruits.

2. Fruits give you smooth and radiant skin

Certain fruits like banana, papaya, cucumber have been attributed to facial treatment because they help fight acne and pimples. You can include berries, apples and banana into your diet and watch your skin look fresh and radiant. Fruits also keep your skin supple and hydrated and nourishes it with essential vitamins, minerals, and antioxidants.

3. They supply you with instant energy

Fruits supply instant energy in no time. This explains why athletes take fruit before and after training because they supply instant energy; also, pregnant women are advised to take lots of fruits.

4. Fruits aid healthy hair growth

Fruits have always been good source of vitamins and nutrients, making them the main source of healthy diet. It is not surprising to know that fruits can improve hair growth, strength and quality. Fruits like orange, apples, strawberry, avocado and pineapple are very beneficial to hair growth.

Now, how can fruits aid weightloss?

Weightloss is often achieved through different strategies and one of those strategies is through healthy eating, which entails eating lots of fruits. Fruits help to achieve weightloss because they contain lots of fiber.

According to a report by the National Institute of Health newsletter, people on high fiber diets tend to eat about 10 percent fewer calories. In addition, other large studies found that people who have a high intake of fiber tend to weigh less. This is made possible because fiber is an indigestible plant-based carbohydrate which is quite filling and has no calories.

However, consumption of fruits alone cannot help attain weightloss. It can be achieved with the combination of exercise, dieting, and healthy eating.

How to identify good fruits

Look out for the following things below to identify if the fruit is a good one.

  • Check for molds on the fruit, if you find any do not buy it
  • Check the color if it is the right color of the fruit
  • Look for spots and bruises to know the handle rate of the fruit
  • Buy fruits during them the right season
  • Feel them carefully before buying

Conclusively, we will start a series on fruits and vegetables. The aim to help you get to know more about fruits and go for more healthy choices.

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5 health benefits of carrots

5 health benefits of carrots

Carrot is an important vegetable with lots of health benefits, little wonder why every 4th of April is an International Carrot day. To buttress our point, we have put together the major 5 health benefits of carrots below.

1. It improves vision

Carrots are linked to good eyesight because they are rich in beta-carotene which has proven to protect the eye against macular disintegration and senile cataracts. Also, a study found “that people who eat large amounts of beta-carotene had a 40 percent lower risk of macular degeneration than those who consumed little”.

2. It helps prevent cancer

According to the American Institute for Cancer Research, “the antioxidant beta-carotene contained in carrots has the capability to protect cell membranes from oxidative stress and inhibit the growth of cancer cells”.

In addition, natural compound called falcarinol are present in carrots. This natural compound is said to slow down the growth of cancerous lesions when fed to rats. Also, a study carried out in 2011 discovered that carrot juice extract could kill leukemia cells and inhibit their progression.

3. Carrots prevent heart disease

Carrots do not only contain beta-carotene but also alpha-carotene and lutein. These two components help to prevent heart disease. A study of over 20,000 people discovered that a higher intake of deep orange fruit and vegetables and most especially carrots may protect against CHD.

Carrots also contain an essential component which is vitamin K content. Vitamin K triggers the protein Gas6, this compound is said to promote cellular communication, which also includes communication among the cells that make up your heart.

4. It helps your weight loss journey

Carrots contain quite a few calories per gram i.e. they are low in energy mass, which is as a result of their high water and fiber content and low-fat content. Therefore, consuming carrot which has a low energy density makes you more filling and less hungry which helps to control what you take in.

5. It boosts immunity level

A high immunity level is important because it helps fights against disease or virus that may attack the body. Vitamin A helps to build the immunity level of the body and one of the major components of carrot is vitamin A. Carrots also contain a small amount of Vitamin C which also help to boost immunity level.

You will see from the foregoing that carrots are essential food you should always eat. You can add them to your smoothie ingredient, use them in your sauce or eat directly. Will you eat carrots today?

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SlimFitU’s Health Seminar 2017 – Obesity and Depression

obesity and depression

Without mincing words, I need to let you know that obesity causes depression and depression causes obesity.

When you are depressed, you tend to binge eat, and you might even exhibit some other eating disorders due to your psychological state.

Likewise if you are obese, you might become depressed due to several issues, examples of which are:

  1. Being a victim of body shaming
  2. Not getting results on time when you try to burn fat
  3. Lack of self confidence
  4. Having to battle with the health consequences of being obese, etc

I know you have multiple questions running through your mind right now such as:

  1. Am I obese?
  2. Will I become obese?
  3. I am obese, will I suffer depression?
  4. How do I know if I am depressed?
  5. I am depressed, will my depression lead to obesity?
  6. How do I overcome my depression?
  7. I want to be fit, how do I start my fitness journey?
  8. How do I grow self confidence?
  9. I want to achieve optimal health, who do I talk to?
  10. And so much more….

Slow down friend, all of your questions and needs have science backed and workable answers, which is why I am inviting you to join me and certified practitioners to discuss DEPRESSION and OBESITY. See details below:

Date: Saturday 18th November, 2017

Time: 9am – 3pm

Venue: Pinnacle Training Hub, 14 Muritala Eletu Street behind Suburf Plaza beside Shoprite by Osapa London Jakande Lekki .

Admission is absolutely free, come with your loved ones

Will you join us?

With love,

Hafsah Agbabiaka
Clinical Pharmacist & Certified Health Coach

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How to stay in shape during pregnancy

Staying in shape during pregnancy has lots of benefits it provides to the body. Research has shown that you might put on  7 pounds less than pregnant women who don’t exercise, and this will make you stay within the healthy weight-gain range.

In addition, you are less likely to be constipated, experience pregnancy aches and pains and it helps the health of your baby.

The following activities will keep you in shape and provide you with more energy to get you through your pregnancy period.

1. Walk

Walking is one of the safest and easiest ways to exercise during pregnancy. You should take a walk to go see a friend or to get groceries at the supermarket. It is convenient and gives you energy than you can ever imagine.

2. Healthy diet

During the period of pregnancy, medical experts always advise pregnant women to keep a healthy diet which is good for the health of the baby as well as that of the mother to-be.

One of the many benefits of keeping a healthy diet is that it helps you to stay in shape and you will be able to snap back to your pre-pregnancy shape after child delivery.

You should try to avoid unhealthy calories such as those found in sweets and junk food. Also, consult your doctor if you are suffering from nausea due to morning sickness or lack of appetite. Your Doctor can help you find solutions to get proper nutrition.

In addition, avoid alcoholic drink and smoking. This is because these substances can be potentially harmful to you and your unborn baby and may weaken your efforts to stay fit.

3. Drink plenty water

It is important that you drink plenty water during pregnancy. You should drink enough water per day to stay hydrated. During pregnancy, water is the most suitable liquid but you can also drink non-caffeinated tea, juices, clear, non-caffeinated soft drinks that can prevent nausea.

4. Stay active

Talk to your Doctor about the most suitable exercise you can do to help you stay active. This is to ensure your safety and also your baby’s safety. Your doctor may suggest meeting with a fitness professional to help you find the best and safest exercises for you and your baby. Most importantly, make sure you stay active because it will make your delivery process easy.

5. Listen to your body

Pregnancy is a delicate period and as such it is important you listen to your body during this period. This will help you identify if you are tired, if you need to hydrate, or you are experiencing the signs of a more serious problem. Hence, when you feel tired exercising, you should stop. Consult your Doctor once you see any unusual bleeding and permit yourself to rest once you feel tired.

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5 ways to avoid tiredness at work after eating

avoid tiredness at work after eating

Getting tired after a meal is quite common and normal due to various reasons such as release of a chemical in the brain called Adenosine. This chemical is mostly at its peak before bedtime and it also increases in the afternoon after lunch. Tiredness after a meal can also be due to the kind of food you take among all other reasons.

If you feel tired after eating at work, it can be controlled by following the eating guide below.

1. Eat food that is rich in protein

To avoid tiredness at work after eating you should include food that is rich in protein because protein slows down your digestion and prevents you from getting tired after eating at work. This is possible as food rich in protein prevent the rise and flow of blood sugar.

2. Do not skip breakfast

We all know how important breakfast is to the entire body. Studies have also shown that taking breakfast helps to reduce your level of appetite during the day; thus, preventing you from eating unhealthy lunch which can get you tired at work.

Also, taking breakfast can increase your energy level at work which prevents you from feeling tired. On a final note, do visit your doctor if you get tired after a meal more often than normal.

3. Eat healthy mid-afternoon snack

Snacks that contain lots of sugar breaks down into glucose in your body increasing your blood sugar level. The increase in blood sugar leads to an increase in insulin which makes your brain produce sleep-inducing melatonin and the neurotransmitter serotonin, which can make you feel drowsy and tired. Avoid the temptation to eat chocolate, instead, choose a piece of fruit. Also, pick some crackers with low-fat or a handful of almonds instead.

4. Reduce your caffeine intake

Caffeine is known for promoting alertness and also prevents people from getting tired. However, coffee, tea and cola are short-term solutions for sleepiness because too much intake of caffeine can reduce effectiveness over time. Increasing your caffeine intake is unhealthy because you can easily end up having too much caffeine, crashing quickly after it wears off each time. Instead, you should take to non-caffeinated drinks to get you through at work. Water is an excellent substitute for caffeinated drinks as it is also important to keep well hydrated throughout the day.

5. Eat in small portions

A large meal weighs you down, making your digestive system over work. If you feel bloated after eating a big meal, you should re-arrange your meal plan and go for a small portion because it will enable your digestive system work more effectively and prevent tiredness at work place.


Do you have any food related question? Use the contact form to ask me or start a chat with me now, the chat box is available below this page at the right corner. I look forward to chatting with you.

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How to lose weight while breastfeeding

How to lose weight while breast feeding

Most women find it difficult to breastfeed and also embark on a weightloss journey. This explains why some wait till their babies have out grown the breastfeeding period to properly lose the fat accumulated from during and after the pregnancy.

We all know the importance of breastfeeding for the baby, but for some set of women, it also has the benefit of helping them burn some extra calories, which can help to shed extra pounds gained during pregnancy. Care and caution should be taken when trying to lose weight while breast feeding.

However, by eating the right types of foods, exercising, and taking good care of yourself, you can shed weight. Breastfeeding and taking care of a baby is very time-consuming, and losing weight might feel like an impossible task.

Weightloss while breastfeeding can be a slow process and it can take a long time for you and a short time for the next person because our bodies are different. Therefore, don’t feel sad about it but try to be consistent.

If you want to get your pre-pregnancy body back, the healthiest way to lose weight is through a gradual process and you need to start by eating healthy foods with a low-fat content. The good news is that you can go on the weight loss journey and still breast feed by following the tips below.

Five tips on how to lose weight while breastfeeding

1. Eat smaller but frequent meals

When you eat in small portions at frequent intervals, it helps to reduce your level of appetite which will prevent you from going for unhealthy choices when hungry.

In addition, waiting for a long time before you eat affects your hormone which affects the supply of milk.

2. Cut down your calories

It is also safe to go on diet while breastfeeding. But, your calorie intake should not be below 1,800 calories in a day and make sure you eat nutritious food because of the baby.

3. Look for healthy and nutritious alternative for snack

Most times, we feel that snacking is unhealthy for the body. This is actually not true, snacking is healthy and it keeps hunger away. Snacking should not be discouraged, just make sure youould take healthy snack like fruits and nuts.

4. Drink enough water

Drinking water is recommended to help with weightloss. Water helps to flush out harmful toxin from your body that can hinder the breakdown of the food you have eaten. Staying hydrated is important for successful breastfeeding, and it’s essential for healthy weightloss.

5. Start with exercise

Take up light exercise that won’t affect your breastfeeding. Pay more attention to aerobics and cardio workouts. You can start by taking 30-minute workout sessions three to five times a week. Take a stroll because it can also help and you can use this time to take your child out for some fresh air. However, don’t try to overwork yourself; take one step at a time.

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Why you still need carbs in your diet

you should include carbohydrates in your diet

There is so much debate about how harmful carbohydrates can be to the health. As such, some experts have advised zero carbohydrate diet to ensure weightloss. However, there is a need to include carbohydrate in your diet because of its many benefits to your health.

Below are reasons why you should include carbohydrates in your diet

1. It gives energy

Carbohydrates are known as energy giving food and you know how important it is to stay energized when trying to lose weight.

Imagine trying to ride a car without fuel inside, you will agree with me that it is impossible for the car to move. This is how important carbohydrate is to your body. It serves as fuel because it provides glucose. Without carbohydrates, you will burnout from exercise and feel lazy to carry on and this will affect weightloss.

2. It helps to prevent heart disease

Research shows that whole-grain carbs, like bread, pasta, and rice, help reduce your chance of heart disease and lower your cholesterol levels”. This alone proves the need to include carbs in your diet because a healthy body leads to better life and longer life span.

3. It helps to retain good memory

According to a research on overweight women after a “low-carbohydrate” diet for a week where participants were instructed to remove carbohydrates from their diet to enable weightloss, it was discovered that they did worse on tests of working memory (i.e., why did I walk into this room?) and visuospatial memory (remembering locations on a map).

The low carb diet was based on American Dietetic Association guidelines, in a study from Tufts University.

This research has shown how carbohydrates can help one to retain good memory.

4. It helps to boost your mood

Research has also shown that carbohydrates promote the production of serotonin, a feel-good brain chemical. Most importantly, an absence of enough tryptophan and serotonin can easily lead to depression and difficulty to sleep. It is important to note that lack of sleep can hinder weightloss, so you need sufficient sleep for an effective weightloss journey

5. Carbs fill you up

Most times, we eat when we feel hungry. Carbohydrates act as a powerful appetite suppressant. They can be more filling than protein or fat. Carbs fill you up because they digest slowly than other types of foods, which triggers a feeling of fullness in both your brain and belly.

On a final note, moderation is key when it comes to diet, so, always go for healthier options of carbs.

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How to choose the best running shoes

How to choose the best running shoes

With the availability of numerous running shoes in the market, you might find it quite difficult to select the most appropriate one when you go shopping for a running shoe. Most times, the running shoes fits perfectly when you wear it in the store, however, the real test comes when running.

Whatever purpose the running shoe is to serve, the essential part is for you to choose the right running shoes that suit your feet perfectly.

Consider the following 5 tips on how to choose the best running shoes when you need one

1. Budget

This should be the first factor to consider before selecting a running shoe, make sure to set a realistic budget. It will serve as a guide when shopping for your running shoe and it will prevent you from going for a shoe you cannot afford. Hence, make sure you set a realistic budget first.

2. Purpose

Identify what purpose the running shoe will serve. Is it for a running competition or your daily exercise? Thus, determine the purpose which will in turn help you choose the best option.

3. Size

It is also important to take a measurement of your shoe size before going to purchase a running shoe. Make sure you take the actual measurement of the shoe size to prevent purchasing the wrong one that does not fit.

4. Try on the shoe

To ensure you are purchasing the best running shoe, there is a need for you to wear the shoe to check for fitness. Wear the shoe to ensure it is your right size, walk around with it, bend, sit and if possible run or jog around to check how comfortable the shoe feels. In addition, try as many shoes as possible before deciding on the one you will buy.

5. Know your foot type

Wearing the wrong running shoe can lead to runner’s knee arthritis, plantar fasciitis, and early-onset amongst other things. Shoes that are perfectly designed for your feet will save you from having feet injuries and it will give room for better performance. Have a podiatrist examine you in order to determine your foot type, you can also get an idea by looking at the soles of a pair of shoes you already own.

Visit our online store to shop for running shoes and other fitness equipment.

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Highlights from Health Lunch with Hafsah – August Edition

Health Lunch with Hafsah

It is true that when women gather great things happen. The activities at Health Lunch With Hafsah which held yesterday 27th August, 2017 saw this statement come to life. This edition was the 3rd part of FIT AUGUST 2017.

The program held at G’s Place, 8, Aderibigbe Shitta Street, Maryland in Lagos State of Nigeria between the hours of 12pm to 4pm which was the official duration, however, we all had an extra time because the attendees all wanted the fun to continue; yes, it was a fun-filled gathering of sisterhood.

The purpose of the program — Health Lunch with Hafsah — is to bring together women who have the same goal of achieving optimal health under one roof to discuss nutrition, fitness and healthyliving, and also network and connect with each other.

Below is a brief summary of how it went.

1. ARRIVAL

The attendees arrived early, even though some of them came from far distances. Some of the attendees are participants in the SlimFitU FITMAX Bootcamp, so, instead of returning home after the exercises, they stayed back, refreshed themselves and prepared for the program. And oh yeah, what better way there is to relax after an early morning workout. Isn’t life just beautiful? Join the fun.

2. INTRODUCTIONS

Each attendee introduced herself and everybody was given the opportunity to pitch their businesses to all present, talk of networking.

3. SNACK TIME

A fruit mixture of cucumber and water melon was served.

4. DISCUSSIONS

We had 4 guest speakers namely:

  1. Nyma Akashat-Zibiri, On Air personality and co-presenter of Your Views at TV Continental, an international television with Nigerian base.
  2. Dr. Naimah Balogun, a public health communicator
  3. Saidah Shonoiki, organic farmer at Elaxar Farms, Greenskills Centre, Abuja
  4. Fawziyyah Emiabata, international author and founder of Cradle 2 Grave Literacy Foundation.

Each speaker engaged the audience with thought provoking discussions in their individual area of expertise.

Dr. Nimah enjoined us all to take good care of our health as good health, both internally and externally is the basis of personal branding.

Saidah Shonoiki explained the importance of organic foods and even went further to enjoin us all to have at least one plant in our homes, by so doing, we are adding to the oxygen in the environment and also contributing our quota to waste reduction.

Fawziyyah Emiabata who is on a mission to produce as many school libraries as she could, shed light on the importance of well equipped libraries in our schools. She also enjoined us to take time to volunteer or give donations to causes on human development.

Nyma Akashat-Zibiri told us about her journey of courage, selflessness and determination in correcting misconceptions about Muslim women and Islam at large by co-hosting a television program where presenters have the opportunity to bare their minds on societal issues.

5. LUNCH TIME

Lunch was prepared by Spice Edge Foods and it includes steamed basmati rice, halogen grilled chicken, carrot sauce and steamed vegetables. Each food item in the lunch was prepared under the most hygienic condition. There was no addition of artificial flavors and the veggies were sourced from an organic farm. We also had tigernut drink and oat chocolate cookies which are also free of artificial additives.

6. BUYING AND SELLING

This session properly covered the networking aspect of the program. There was exchange of business cards with some business owners already closing deals. Those that brought their goods for sale had a nice display area and trust us ladies, we bought some fashion items, fitness equipment and organic products that caught our fancy.

7. CLOSING

I gave the closing speech by recapping what SlimFitU is all about. I also welcomed the new members to the most loving and supportive female community and expressed my gratitude to them for making out time to lunch with me. The program ended on a satisfactory note with the attendees already looking forward to the next edition.

8. NEXT EDITION

If you missed this edition, watch out for the next one. Do subscribe below to receive updates from us.

ABOUT ME

My name is Hafsah Agbabiaka. I am the lead coach at Slim Fit U Solutions. I am a Clinical Pharmacist and Certified Health Coach. Thank you for lunching with me yesterday, I look forward to hosting you again. If you haven’t done so, do join our online forum to get support, encouragement and love on your journey to healthyliving. Health Lunch With Hafsah wraps up the First Edition of Fit August. Thank you again for allowing me be with you as you journey to optimal health.

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Top 10 myths about weightloss

Top 10 myths about weightloss

These myths are everywhere, being propagated by stubborn advocates who would stop at nothing to make almost everyone buy into their ideas of weightloss. However, you should be careful with the habits you imbibe while trying to burn fat and keep fit. For familiarity and precaution, here are top 10 myths about weightloss you should know.

1. Rigorous exercise is more important than eating healthy

Fine, exercise is quite important to your body, however, exercise alone cannot turn into a weightloss magic. You must also eat right and healthy. It is the combination of these two that will help in your weightloss journey.

2. Food labeled ‘low fat’ or ‘reduced fat’ is the best

This myth is quite misleading because food that is labeled ‘low fat’ have to contain no more than an exact amount of fat to legally use the label. Most times, food labeled low fat contains less fat than the full-fat version and this does not make it a healthy choice. Thus, you should check the label to see how much fat it contains.

3. Skipping meal

Skipping meal won’t make you lose weight. It will only make you eat more due to tiredness and also make you lose essential nutrients. What you should do instead is practice mindful or moderate eating.

4. Cut down on snacks

Snacking is not the problem and it should not be avoided. Rather, you should pay more attention to what exactly you snack on. Make sure you go for healthy snacks in order to maintain your energy level. A good hack for choosing healthy snack is substitution. I have previously written an article on healthy snacking, find it here.

5. All carbs are bad

All carbs are not equal and carbohydrates are not all bad. Instead, you should avoid processed carbs that are often high in sugar. Carbs are also important because they serve as fuel during exercise to burn body fat.

6. You should always count your calories instead of eating healthy

Counting calories will only make you fascinate about quantity over quality. Counting calories only can affect the quality of your diet and your health will suffer for it.

7. Cutting down fat in your diet helps you to lose weight

A research found out that foods containing healthy fat do not lead to weight gain and therefore avoiding fat will only lead to more weight gain. Healthy fats can help to speed up metabolism which eventually makes you shed weight.

8. Exercise only counts when you do it for long hours

This is not true, rather, you should observe a moderate intensity exercise every week. It recommended you spend at least 2 hours and 30 mins in a week to exercise. Hence, find ways to build your physical activity into your daily routine.

9. To lose belly fat, you have to work on your abs all the time

This is one of the misleading statement made about losing belly fat. Stomach exercise is important but other important things must be done e.g. healthy eating and avoid eating late at night. All these will help you lose belly fat.

10. Crash diet is the best way to lose weight

A crash diet is seen as the way to lose weight but on the long run, you tend to gain more weight. Also, you can be missing out some important nutrients by dieting.


How many of these myths have you been loyal to? Let’s talk about real weightloss methods that work, contact me.

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