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

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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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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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How to keep off excess weight after losing it

5 ways to keep off excess weight after losing it

Each individual who is on the weightloss journey has a personal story of why they made up their mind to lose weight. From looming health risk to social issues, the determination to lose weight is usually strong and unwavering.

However, research, has shown that only 20% of dieters are able to lose weight and keep it off in the long term. This assertion does not necessarily apply to you, so, do not be afraid that all your efforts will result in temporary weightloss.

Here are 5 ways to keep off excess weight after losing it

1. Exercise regularly

After you attain your weightloss goal you should not neglect exercising on a daily basis. If you do, your excess fat will come back and you will find yourself back at square one.

So, to maintain your weightloss, exercise regularly. You do not have to do rigorous workouts, commitment to 30 minutes daily exercise five times a week is sufficient.

2. Join a support group

In a support group there are usually members who have similar goals and a professional who is an expert in their area of interest. Joining a support group will expose you to community support, encouragement, collaborations and expert coaching. These factors coupled with your own efforts can help you maintain weightloss.

At SlimFitU, we run a weightloss community for women who need to achieve optimal health, do join us. If you are yet to start your weightloss journey, contact me now to get started today.

3. Drink water

You should drink at least 8 glasses of water daily. This will help you stay hydrated and keep you full, thus, you will be active and have less urge to eat excess food. Another way water can help you maintain weightloss is to drink water before taking your meal. According to research, drinking water before you eat helps to boost your metabolism by 24 -30% and reduces the quantity of food that you tend to consume.

4. Eat protein

Eating protein will boost your metabolism and reduce your appetite for too much food thereby promoting moderate eating. See our previous post on the best sources of protein for a healthy diet. Also go here to learn more about how protein can help you maintain weightloss.

5. Be consistent

Always remember that health is wealth, so do not get lazy or procrastinate on your fitness routine. Exercise regularly, eat good food and do not be far from your support group.

Did you recently achieve your weightloss goal? What are your maintenance plans?

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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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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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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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20 fitness jargons you should know

Nowadays, almost everyone wants to stay fit because of the many benefits it gives the entire body. So, as you also venture into the world of fitness, you need to get familiar with everyday words used by fitness lovers, fitness expert, and fitness trainers.

Here are 20 fitness jargons you should know

1. Aerobic Exercise

It is a form of exercise that stimulates and strengthens the heart and lungs which improve the body’s utilization of oxygen. Examples of aerobics exercise are swimming, cycling, jogging etc.

2. Negative training

This is when the muscle lengthens during an exercise, called an eccentric contraction. The negative movement is said to be a crucial part of muscle development.

3. Cardio exercise

This is any form of exercise that raises your heart rate and increases respiration. Cardio exercise enables your cells to burn more fat during both exercise and inactivity.

Examples of cardios are walking, running, performing intervals on an elliptical machine, and a resistance training circuit that has little to no rest between exercises.

4. Jacked

Refers to a lady or a man who has a lot of muscle.

5. Gymnasium

A large room used for various indoor sports and usually equipped with gymnastic apparatus.

6. Spot

It means assisting another person with an exercise.

7. Recovery

This refers to rest between exercises. Most times, short recovery is best for fat burn and conditioning while a long recovery is best for powerlifting and bulking.

8. Circuit training

Circuit training is a form of resistance training using high-intensity aerobics and its target is to build strength. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise. It is also known as a series of different exercises that are performed back to back with little to no rest.

9. Stacking

It means adding more weights to your workout in order to attain a weight goal, build strength and increase your body muscle mass.

10. Dieting

This is the practice of eating food in a regulated and supervised way in order to decrease, maintain, or increase body weight.

11. Prepping

This is the process of dieting and training to get fit or get prepared for a competition.

12. Newbie

This means a person new to the gym environment with no experience of how to use the equipment and lacking in fitness and technique.

13. Gym Rat

A lady or guy who spends every of his spare time in the gym.

14. Beasting it up

This relates to anything involving intense effort physically and mentally or doing an intense training with the aim of attaining your weight goal.

15. Calisthenics

Exercising using your own body weight which helps develop muscular tone.

16. Cardio-respiratory fitness

It is also called aerobic fitness. This is the measure of the heart’s capacity to pump oxygen-rich blood to the muscles.

17. Heat Cramps

This means muscle cramps that occur during or after an exercise in warm or hot weather.

18. Obesity

This is a weight disorder which is defined as a buildup of fat beyond the considered amount for a person based on age, gender and body type. It is also a condition of being grossly fat or overweight.

19. Warm up

This is the process of preparing for an athletic event (whether a game or a workout session). It involves exercising, stretching, or practicing for a short time before the day.

20. Physical fitness

This is the ability to perform regular or vigorous physical activity without getting tired easily.

Other fitness word you are likely to come across especially on social media include:

  • Fitfam
  • Fitmoms
  • We are stronger together
  • Community not competition
  • Fitgirl

Reference

 

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Why you should blame yourself for your weight gain

why you gain weight

Talk to me one-on-one, there is no one here. You love to look trim, fit and young always, right? But due to several reasons, you find it hard to continue this fitfam race you have started. At times, you blame your inability to continue on nature and some other factors which can be quite irrelevant. Am I on track?

However, you should note that you are the only one responsible for how you choose to look and as such, you should blame yourself for your weight gain and not any other factor. This simple act of responsibility will make you more determined to lose the extra weight.

Here are some reasons why you gain weight. To be fair, you might not even be aware that these habits are causing you to gain weight. But you know what? Put the blame on yourself and you will adjust quickly.

1. You don’t eat at the right time

This is one of those things you indulge in that hinders you from losing weight. Most times, we all are guilty of skipping breakfast because of our busy schedules or because we feel skipping meals will help lose the weight. But, this is actually not true and research has shown that breakfast is the most important meal of the day and it should not be skipped.

Also, due to keeping late night you are most likely to eat late. Eating late is a factor that can make you gain more weight.

2. Over-indulgence in healthy foods

In the bid to lose weight, you get carried away with eating healthy food only. Therefore, you eat an excess of healthy food but you fail to realize that too much of everything is not healthy. The only healthy options you can indulge in and go scot-free are fruits and vegetables. Also, some of these foods have lots of calories which explains your constant weight gain.

3. Too many cheat days

The truth is that you have so many cheat days and as such you find it difficult to lose the weight. Watch your food intake during work days. If you are the type that do not take homemade foods to work, you are liable to eat junks or unhealthy foods from fast food outlets.

You should try as much as possible to create a meal plan and stick to it if you truly want to lose weight and also keep fit.

4. You don’t drink enough water

Water has so many benefits and one of such is that it helps in the process of weight loss. Not drinking enough water can cause you to eat excess calories that could lead to weight gain. Plus, when you’re dehydrated, your body will preserve water for vital body roles, which can result in water retention and can lead to you gaining more weight.

5. You rely on exercise only

Most times, you put so much efforts in your workout routine and as such you forget to pay the much needed attention to what you eat. Exercise alone won’t work the magic for you. Research has shown that what you consume accounts for why you constantly add weight. Also, rigorous exercise also has a way of leaving you hungry, thereby increasing your appetite.


As you can see, none of the above 5 reasons constitute external factors. Your decision to maintain a normal weight starts and ends with you.

Now talk to me again, one-on-one, will you take charge of your life and stop blaming other factors for your well-being?

 

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Five everyday weightloss products you must own

Imagine going to the farm without a cutlass or hoe. What are you going to dig with? Your bare hands or teeth? Don’t mind me, I am just starting today’s post on a sarcastic note. Who goes to the farm with a cutlass and hoe nowadays anyway? We have tractors and other cool equipment to work with.

On a more serious note, if you want to achieve good results efficiently and effectively, you have to work with tools that will help you maximise productivity, even if they are just basic items. Same applies to weightloss. To burn fat and remain fit, you need to make use of products that are specifically designed for fitness purpose. These products range from very basic items to technical tools. In this post, I will discuss five everyday weightloss products you must own in no particular order.

Five everyday weightloss products you must own1. Weightloss journal

Just like any other goal you work to achieve, weightloss is also deserving of a journal. You should write down every detail about your journey from day 1 till the day you achieve your goal (after you shed the desired kg, comes the fitness routine — this would help you keep the fat off — so weightloss is not a destination, it is a lifestyle that you should adopt through fitness routine).

You may write your fitness mission thus — I weigh 120kg as at 10th April, 2017 and I want to lose 5kg by 30th April, 2017 — in your weightloss journal. You can also use this basic item to keep track of what you eat, daily activities and body measurement. A weightloss journal is like your personal buddy to which you could tell everything about your weightloss journey.

This article discusses further about how and why you should keep a weightloss journal. Do check it out.

2. Meal planner

Yes, you can think up what healthy foods to eat briefly before you are ready to eat. But also yes, you may get busy to grab all the ingredients you need, eventually going for an unhealthy snack because you could not make it to cook your own food. This is where a meal planner comes in. Remember you are on a mission to lose weight, so every action you take concerning food and fitness routine must be deliberate. You must avoid mindless eating or starving before you eat. This can make you eat unhealthy food and thwart your weightloss efforts.

A meal planner helps you to organise your food consumption for different times of the day. With a meal planner, you would not have to eat the same type of food all the time or even eat junks as you already know what is next on the menu and you can start preparing for it on time, instead of wasting time first, thinking about what to eat. So this weightloss item is a time saver and it helps you eat healthy. See other benefits of using a meal planner here. You may also contact me for your next meal planner.

3. Running shoes

You read that correctly. Running shoes is on the list, so what? Go into your closet and bring out your “running ballerina” 🙂 Examine it very well, is it really a running shoe or is it that flats in odd colour that you couldn’t find any other wearable use for except as a running shoe? If you have cool trainers, congrats! But if you own a running ballerina, please stop! Click here for specifications of the right running shoes and go get one now.

You may be wondering why I am placing so much harsh emphasis on this item. It is simply because you need it everyday for your fitness routine. And all you want is lose weight and get fit, not to develop foot injury right? Go figure.

Five everyday weightloss products you must own4. Water bottle

This one is for you soda lovers. The common excuse for indulging in this drink is “I am thirsty and I need something sweet and chilled to quench my thirst”. Say no more. Water can get boring at times especially if it is in room temperature, but really, aren’t we trying to lose weightloss here? Soda must go! Water bottles are here to the healthy rescue. This basic item can help you stay healthy and also save money. You need it everyday because you take liquid every day, and with water bottles, you will be more inclined to take healthy drinks such as water, flavoured or in its pure form. Here are 8 health drinks you can make at home and fill up your water bottle with.

5. Tracker

I previously wrote an article on run trackers and other tech tools for weightloss, read it here.

Before you go, what about losing 5kg in 15 days? Yes, it’s possible. See testimonies from participants of the last SlimFitU’s weightloss challenge and how to join us here.

 

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Practicable fun ways to lose weight daily

It is on record that about 3500 calories add up to make a body pound. To lose these amount of calories per day, you need to continuously expend energy or cut down your calories consumption or engage in exercises like cardio and aerobics to burn fat. Now this two options seem like a big deal because giving up your favorite junk and exercising regularly are no child’s play.

The aim of this week’s publication is to present you with techniques you can use to burn calories without doing any hardwork. Remember that I am an advocate of 80/20 — weightloss has more to do with what you eat than how you exercise. Also, consistency is the best approach to whichever method you adopt for your journey; it is better to exercise 40 minutes per day everyday than to workout 2 hours a day twice in a week.

Below are some activities you can integrate with your daily routine to burn calories

  • If your office located in a storey building ditch the elevator and use the staircases to and fro. You can’t imagine how many calories you will burn with this little exercise.
  • What about standing? If you have an interesting novel you can stand reading it and because you are fascinated by the novel, you could actually be standing for up to 3 hours unknowingly and this cutting of calories add up over time.
  • Do you feel so lazy to workout? Do not worry, inculcate the habits of trekking to your favorite mall for shopping, and if luckily for you the mall is a storey building, aim to shop on the third or fourth floor. Use the staircase to get to your destination, and after shopping use it again to descend, not the lift or elevator.
  • You could deliberately be a little late for work, an event or an occasion, so that you could either be walking briskly or almost running or jogging to get to your destination.
  • You can also expend energy while sitting, the aim is not to sit still while on your seat. You could recline on your chair or be tapping your leg on the floor, turning, twisting, leaning forward and backward. All these little movements are exercises that you expend energy to do and it simply means cutting down calories and ultimately losing weight.
  • Don’t make that call or use the intercom if you need anything in the same building. The trick is make that to and fro messaging, dropping of files or any activity yourself by getting up to do them instead of using another person or technology. This goes a long way to help you expend energy and cut calories.

Which of these activities do you love?

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Three fun and relaxative ways to lose weight

The saying that little drops make an ocean also applies to weightloss. It is so because the result you get after a period of time are benefits of combined efforts you make to become fit. Contrary to popular belief, you can actually lose weight in exciting and enjoyable ways. This includes some of the activities you engage in on a daily basis.

Here are some fun and relaxative calories cutting routine you should also try for your weightloss journey.

1. Go sightseeing

Do know that you can burn calories if you go sightseeing more often? During sightseeing, you are bound to move around from one end of the location to the other, while you feed your eyes and at the same time burn enough calories. So visit that new vicinity or neighborhood that you are yet to see in order to burn fat while exploring your environment. However, be mindful of what you eat during your outing. I previously published a post about how you can eat healthy if you have to eat out. Read it here and use it as a guide for your next sightseeing.

2. Play games you love

So you love playing games, then make it a habit to indulge in one or two after the day’s work. Do not just eat, shower and go to bed; also relax your nerves with enjoyable games. You could play table tennis, basketball or even the games on your smart phone. You can also involve your kids and play piggy back with them. If you participate in games that you love, you stand to gain in two ways — you will burn calories and also catch some fun with your loved ones. Click to read more about “exergaming” on WebMD.

3. Go visit a friend/family

This is another fun thing you do without realizing that you are actually burning calories. Yes, you can cut down calories by calling on your loved ones now and then. When you are with your friends or family, you tend to talk for longer periods without pause. All the gestures and demonstrations can make you sweat, thereby burn calories. You may also engage is some activities such as cooking, and the bustle of moving around the house. Another evidence is the fact that you have to commute from your location to another destination to pay the visit. This too, will help you sweat out even in the smallest way.

Get active. An active woman is a healthy woman.

Important link

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How to remain motivated through your weightloss journey

It is usually not easy to set a goal and remain on track towards achieving it. You need strong will and some motivation to keep you going whenever you set a goal. When you make up your mind to lose weight, you may begin to notice that holding on to your resolve is not as easy as you made it.  You may start getting discouraged due to obvious reasons like not seeing the results immediately, not getting supports and missing your favorite junks.

These attitudes lead to failure because one major factor you need to achieve your weightloss goal is motivation. Self motivation and external motivation are very important keys that will keep you going if you want to see a lasting result from your efforts.

I have come up with a list of five practiceable and realisitic tips that will help you remain motivated through your weightloss journey. Here they are:

1. Write down your weight loss goals

Write down the exact goal you want to achieve on paper. Make sure it is measurable and timebound. Your goal could be to lose 5kg in 15 days. Put down reasonable and realistic goals and match them with equally realistic time frame. Don’t be too hard on yourself so as not to give up easily.

2. Join a support group

Find a like minded group in your neighborhood and liaise with them to achieve your goals. A support group is just like having teammates because they look out for one another and a weightloss group is not an exception. You would be encouraged by the positive result of others and stay motivated to keep on moving despite all odds. So help your weightloss journey with a good support group.

3. Add colorful meals to your diet

Most weight watchers make the mistake of eliminating colorful meals from their lives. The best bet is to replace the colorful unhealthy option with beautiful healthy meals. You do not have to cut out your favorite meals completely, just start with a reduction while indulging more on the healthy meals. Then gradually switch up things, that way you would stay on track than the fast method you wouldn’t be able to maintain.

You could stock up your refrigerator with healthy foods, keep your fruits in a bowl and near places you could easily get a bite if need be. Replace your white pastries with whole grain pastries and add a lot of veggies to it.

4. Set a new target

As you stay motivated, you will get to know what works and what does not work. If you set new targets as you improve, you will find that you are working on a more feasible and realistic goal. This will help you achieve your weightloss dreams faster and efficiently.

5. Celebrate your victories

Keep yourself motivated and encouraged by celebrating even the tiniest of achievement. Pat yourself on the back for a job well done. This will pep you up and motivate you to want to do more. Remember, Rome wasn’t built in a day. Keep on moving and you will start to see the big and visible result.

If you need some gentle nudges for your weightloss journey, do not hesitate to contact us as we offer both group and one-on-one support for fitness and healthy lifestyle modifications.

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The most effective weightloss resolution

Weightloss resolution? no way!

Do yourself a favour, do not resolve to lose weight. Resolve to change your habits. Encourage healthy eating and improved fitness that could easily result in weightloss.

How do you do this? Ask yourself the following questions

  • Do you meet your nutritional needs?
  • Are you getting 5 servings of fruits and vegetables daily?
  • How are your foods prepared?
  • How many foods are fried?
  • How many servings of sweets do you have daily?
  • How many food items come from a box, package or can?
  • What beverage choices are you making?
  • How much water are you drinking daily?
  • How many cups of tea and coffee do you consume?
  • How many sugar sweetened beverages do you consume daily?
  • What activities are you doing while you eat?
  • How quickly do you eat your meals?
  • How often do you eat breakfast?
  • Do you skip lunch?
  • How many minutes of physical activity do you get each week?

Try to get answers and analyze your results. Make changes and improve wherever appropriate. Set goals and be determined to achieve them. Resolve to make realistic resolutions.

Here are some of them

Including a variety of foods in your diet daily will provide your body with numerous benefits of different nutrients.

Overloading your body with fried, fatty, sweet and sauced foods can add unwanted fat, cholesterol, salt and sugar to your diet. Small changes in this area will benefit not only your weight but also help lower the risk of heart disease, certain cancers, diabetes and high blood pressure.

Keeping your body hydrated is key to your health. Try to drink at least 8 cups of water daily. 100% fruit juices are not 100% after all. Fibre of the fruits have been removed, plus most contain added sugars. Coffee, tea and diet beverages are not the best sources of fluid for the body. They should be consumed in moderation.

Doing another activity like watching TV, reading, playing with computer makes you lose track of how much you have eaten and you may eventually overeat. Make eating a deliberate event. Focus on your meals, relish the taste and enjoy every bit of it. Don’t eat too fast, try to slow down, chew more slowly. Take a drink of water between bites.

Try not to skip any meals. Breakfast is the most important meal of the day. Distribute your meals throughout the day to stay nourished. 5 – 6 smaller meals (snacks inclusive) is better than 2 large meals.

Physical activity can help you stay fit and healthy. It also helps you to tone your body and lose weight. Include 30mins of exercise at least 4 days each week. You can start with walking or jumping ropes.

Changing of habits comes from the mind.
Make the change.
Change your mind to stay healthy.
Change your mind to change your body.

We can help you achieve the aforementioned with our weightloss coaching and lifestyle modification programmes. Contact us now to get started.

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Invitation to our free weightloss programme

We have opened our doors once again for you to join in our free weightloss programme. We held the same programme in August in form of a consultation for ten lucky people, most of whom have joined the SlimFitU group for their entire weightloss journey.

SlimFitU’s free weightloss programme for December/January

Similarly this time around, we need just few people who are serious about losing weight in order to become fit, and those who want to learn lifestyle modifications on how to live healthy without compromise.

We don’t do hypes, wonder diets or artificial supplements. We do workable diet made up of everyday food and moderate fitness routines.

Come and experience the effectiveness of weightloss coaching, group support and gentle nudges. Register here. Terms and conditions apply.

Registration closes next Friday, 23 December, 2016.

Please share with your loved ones. Healthy living is happy living.

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How to make up your mind to lose weight

To lose weight, as in really lose weight, you need to be consistent in your program. Consistency requires determination and a strong will. This means that you need to get serious about shedding that extra pounds of flesh. Below are some tips to help you make up your mind to lose weight:

Picture yourself in your desired new weight

Think of all the activities that you find difficult to do due to your excess weight. Picture yourself in that dress you so much love but cannot wear because of too much extra flesh. Also, think of the health issues that are linked to excess weight and see yourself living healthy without having to deal with any of those issues.

You should think of all the aforementioned and let them serve as motivation to get you started on your weightloss journey.

Listen to or read weightloss success testimonials

By getting familiar with people who have gone through the weightloss phase and their stories, you will find yourself wanting to also start your own journey.

Most of these people are always glad they made up their minds and you would see their faces glow whenever they recount their experience. Each of them also has a unique narrative that includes the stage at which they realised they are overweight.

You should seek out these people for the much needed encouragement and positivity.

Get a weightloss/fitness coach

A weightloss coach is not just someone who will force you to eat ugly food or exercise. He/she is also there to guide you, motivate and give you some gentle nudges to help you make up your mind.

A good coach would breakdown the concept of weightloss in such a way that you will now see it as a lifestyle. This is against the hypes that you are probably bombarded with by “magic” weightloss outfits.

Making up your mind to lose weight is not rocket science. Look within you, picture your future self, get familiar with those who had previously lost weight. Finally, speak with a coach.

Are you finding it difficult to start your weightloss journey? Contact us for a boost.

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What a balanced weightloss plan should include

The science of weightloss has to do with diet and exercise. This is the most important thing to know. But how people eventually mix up diet and exercise strategies in their weightloss plan sometimes does not work. Plus, there are lots of weightloss advices and ideologies that go around.

Having a balanced weightloss plan is necessary, so that you get results and save resources. To do this, you need to know what the plan should include and forget about anything else.

Here are the main things to include in your routine to have a balanced weightloss plan

Whole fresh natural food (not junks)

The best diet plan for weightloss must mainly include fresh natural foods that can satisfy you and keep you from going hungry before your next meal. It most also contain less sugars, more protein and moderate level of healthy fats. This definitely cannot include snacks and junks.

Track food intake

Keeping record of what you eat is the main deal. After making commitments to a healthy diet, many people still get to take snacks. If you keep a simple food journal, you would be able to actually see what you take in.

Dr. Eduardo Grunvald, obesity medicine specialist and medical director of the University of California San Diego Weight Management Program, says, ‘you don’t have to count calories’ to get results.

Sweat out

Without a healthy diet, exercise would not work for weightloss. A healthy diet and moderate exercise would do so much. This does not have to be at the gym.

Walk or run around your neighbourhood, go biking or do exercise indoors, ‘anything to get your heart rate up’, Christina Stiehl, health and fitness staff writer for Thrillist writes.

Water

Inadequate water intake can result to obesity, according to a study on ‘inadequate hydration, BMI, and obesity’ by Tammy Chang, et al, of the University of Michigan.

Water, plenty of water, cannot be left out of a balanced weightloss plan. Even after losing weight, water has many other health benefits like detoxification.

Track your weight

Monitoring your weight weekly or monthly ‘can help you stay focused on your goal’, Dr. Grunvald says. You must not let your weight discourage or scare you. You need to keep track of the weight to measure how much weight you are losing with your weightloss plan.

Groups and communities

Apart from all the diet and exercise strategies in your weightloss plan, Dr. Grunvald, says, the biggest factor in losing weight is ‘making sure you have a good support system’.

Join my WhatsApp group for community weightloss support

It is important to have people to help you make good weightloss choices. Connecting with ‘people going through the same journey’ is helpful too, Christina Stiehl writes.

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Get on the weightloss train with SlimFitU

Weightloss is a phase of life that most people pass through. For women, some add weight during pregnancy, others during the nursing period. Even the stress of juggling family and career can lead to an increase in weight. As such, we look into different programs or fitness routine to help us lose weight.

SlimFitU is a weightloss group that offers group support for your weightloss needs. We do not believe in hypes, we do not do magic or promise that you will lose 100kg in two weeks!

Instead, we analyse your health history, and come up with meal plans and fitness routines that are tailored to your lifestyle.

Why you should join us for your weightloss journey

The beauty of this group is that you do not have to take your weightloss journey alone. Aside the personalised one on one coaching, a community of women who are on the same journey awaits you. They are eager to give you encouragement and gentle nudges all the way.

At SlimFitU, fitness is a lifestyle. If you have been regarding weightloss as a mysterious journey or an unattainable feat, being in our midst will help you burst that myth and expose you to a whole new world of losing weight seamlessly.

See some of our members testimonials below:

Barr. Sola Lawal

SlimFitU has helped me maintain a healthy weight cum BMI through maintaining a consistent healthy lifestyle that includes healthy eating and regular strength and cardio exercises.

Starting with baby steps and going at my own pace as I’m not in competition with anyone” is our individual mantra at SlimFitU.

Mandatory daily feedback on food and exercises has made it almost impossible not to comply.

Fatimah Kehinde Omoyele

My weightless success story started in October when my friend added me to a group she’d formed for healthy eating habits, workouts and general weightloss tips.

Sincerely, at first, I was totally uninterested because I’d been dealing with weight issues for over 9 years and had tried all sorts of program without success. After about a week in the group, I decided to give it a trial. I followed the eating and workout tips and within 6 months I was down by over 25kg. From 98 to 72kg!

It hasn’t been without any challenge but the support from SlimFitU has been wonderful. I have successfully kept majority of the weight off, I’m more active and I feel really great.

See more testimonials here

What are you waiting for?  Click here to start your weightloss journey with me now.

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Scientific tips for losing weight fast and painlessly

The most common weightloss routines are quite tough and painful, because they mostly use a less-food and more-workout strategy which can make you suffer series of hunger bites and body pains without losing weight the way you really desire.

There is a scientific background to the less-food and more-workout strategy for weightloss, but a lot of people give up their weightloss mission very quickly because of the hunger and body pains that go with the strategy.

But there are some other science based tips for losing weight fast and painlessly. So, why give up?

Giving up should not be an option.

Join my WhatsApp group for community weightloss support

These alternative science based tips would help you lose weight fast and without the pains that common weightloss plans based on less-food and more-workout strategies will make you experience:

Reduce sugar and starch intake

The first thing to start with is the amount of sugar and starch you have in your meal. Insulin is the main fat storage hormone in your body and carbohydrates (the stuff contained in sugar and starch) are the food compounds that mostly stimulate your body to produce it.

‘When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs (carbohydrates),’ Nutrition researcher Kris Gunnars writes.

Another benefit is that when insulin is low in your body, your kidneys get excess sodium and water out of your body. This ‘reduces bloat and unnecessary water weight’, Gunnars explains.

Eat proteins, fats and vegetables

Research shows that plenty of protein in the body is good for metabolism. It can boost body metabolism by 80-100 calories a day. Protein-rich diet can reduce ‘obsessive thoughts’ about food by 60% and lower desire for ‘late-night snacking’ by half.

Eat low-carb vegetables like spinach, cabbage, cucumber and lettuce to your full. You can eat huge amounts of these without exceeding the healthy 20-50 grams net carbs per day limit.

Unsaturated fats like olive oil, canola, corn, peanut and other nut oils; nuts, such as almonds, peanuts, walnuts, avocado oil butter do not increase your heart disease risk. Combine proteins, fats and low-carb vegetables in your meal like this and your will maintain the required carb level per day (of 20-50 grams).

Lift weight

Weight lifting or other workouts like jogging, running, walking or swimming can help you too. But you do not really need a workout routine to go with this strategy for you to lose weight.

Your metabolism may slow down when you start losing weight. This is a common side effect. Workouts like weight lifting and running will help you prevent it from slowing down.

Drink water ahead of meals

The water therapy offers the easiest and simplest way to cut down your weight gain. It is the go-to choice for healthy living because it hydrates you without adding any extra calories to your daily consumption.

According to research, drinking water before you eat helps to boost your metabolism by 24 -30% and reduces the quantity of food that you tend to consume.

Have a good night sleep

Another research found that sleeplessness can lead to weight gain, especially in men. You should try to have as much sleep as you can get at night.

This weightloss strategy will lower your appetite, help you lose weight without hunger and improve your body metabolism.

Do not wait. Start losing weight fast and painlessly now.

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What is the best way to lose weight?

best way to lose weight

Are you wondering on which approach would help you lose weight effectively? There is no single answer this question neither is weightloss a band wagon affair. What you can do for yourself is start small and stick to the routine that suits your health history and body type.

How to start small

First of all, you need to be aware of your weight and the rate at which you add up. Once you are aware that your weight is no longer healthy and might become a threat to your well being, the journey to weightloss becomes easy. This is called acceptance.

Then comes determination. At this stage, you have to be extra cautious not to become desperate as to start using all sorts of medication or exercise routine that are not meant for you.

It is best to appoint a weightloss coach who could help you analyse your lifestyle and then suggest the most suitable weightloss method for you.

Consistency then comes into play. For your weightloss routine to yield good results, you have to be consistent in whatever method you have decided is best for you. Set little goals and achieve them at short intervals, then measure your achievements as you go.

With consistency, you would get the confidence to stick to your fitness plans. If your coach has told you that breakfast is best for you at 6:00 a.m., stick to that time for your breakfast time. If during consultation, your coach concluded that you should workout for fifteen minutes everyday between 7:00 a.m. and 7.30 a.m., then stick to that time.

Weightloss is not magic, and the only best aspect of it is when you are able to keep the fats off. With consistency, you would not have to worry about your fats coming back. As long as you stick with your timetable, the do’s and the don’ts.

How can your coach help you lose weight the best way?

Before you appoint a coach, ask yourself if you are ready to lose weight. Once you are able to answer this question affirmatively, you should look out for a coach that will help your dreams come true.

Look out for a coach who listens. Get testimonials from his/her previous clients, and find out about how he/she runs her weightloss programmes. The best weightloss coach would listen to your individual needs. He will help you work out the best plan for a slim, fit and healthy you.

So what is the best way to lose weight? Our suggestion is that you should start small. Don’t just hit the gym or start restricting yourself from some diets. Consider following these steps:

  • Accept that you need to lose weight
  • Have determination
  • Get a coach; and
  • Be consistent

Do you need to lose weight? Start your journey here.

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Discover the right diet for your body type

Diet

The best way to lose weight is to understand your body type because this is key to finding the right diet and exercise plan that will work for you.

It is important to know which diet can help you make the most of your body shape because losing weight is not one size fit all.

There are three main body types – Pear, Apple and Chili pepper.

food-2280_1280

Pear

This body type has a larger lower body- more fat load in the thighs, hips and butt and smaller upper body.

A pear body type has the biggest challenge losing weight because it is believed that butt and thigh fat (passive fat) are the hardest to lose as they are designed to give women a steady supply of energy during breastfeeding and childbirth.

Cellulite also affects the thighs and hip because it creates a network of fibrous tissues which makes it hard for blood supply to reach the fat deposits.

The best way for this body type to lose weight is by watching fat intake.

A diet rich in complex carbohydrate such as whole grains cereals, beans, lean proteins such fish, chicken, fruits and vegetables is advised because it will help to burn off excess fat.

Exercise is also great way to slim down the thighs and hips. Aerobic activities such as running, cycling help to trim the excess pounds on the lower part of the body.

appetite-1238240_640

Chili pepper

This body type has a straight shape with little or no difference between their boobs, waist and hips.

They can be at the risk of cardiovascular diseases through unhealthy eating because when they gain weight, it is usually around the mid-section of the body also.

The diet for people with chili body type includes lean proteins, complex carbohydrates, fruits, nuts and vegetables, a bit of healthy fat won’t hurt too.

Weight and strength training are recommended for the chili pepper to help tone the body and create more curves.

Apple

This body type has a larger upper body and a slim lower body because there is more fat load around their middle area.

As an apple, it is easier to lose weight than a Pear because abdominal fat breaks down faster than fat stored in the thighs and butt.

Belly fat still has some health threats which includes increased risk of heart related diseases and diabetes, this is why it is important to watch your waistline.

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People with the apple body type tend to have high blood sugar because there is more deposit of fat in the upper area of the body where the pancreas, liver and kidney are found resulting in insulin resistance.

They also need to watch their diet and focus on fibre rich foods, whole grains, fruits, vegetables and reduce their intake of carbs, saturated fats and sugar.

But why fibre? Fibre helps to slow down the digestion of sugar and reduce cholesterol levels.

Regular workout also helps to build the lower body and burn off the flab around the middle.

What body type are you?

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Why you should take rests after fitness activities

Fitness

In a world where there is an increasing awareness of fitness and the importance of workout in staying healthy, some people are naturally over the top.

We have created terms like ‘gym rats’, those special breed of people who are always at the gym come rain, come shine. They are the gym mirrors, permanent fixtures at the gym, showing us their muscles and espousing the gospel of workout. However, very few fitness enthusiasts talk about the importance of rest.

The human body needs to take some time off to rest and recover from the tears inflicted on the muscles by lifting weights. Recovery includes but is not limited to hydration, stretching and so on.

In as much as we like to imagine the human body as strong and capable of adapting to anything, and while this is true, the body needs time to adapt to the stress and exertion caused by exercise.

Ironically, no matter how much work you put in at the gym, the real rewards of your efforts only begin to take place when your body is at rest.

There are generally two broad divisions of recovery – the short term recovery, and the long term recovery.

The short term recovery is generally the kind which comes after a particularly rigorous workout session.

The long term recovery is favoured by professional athletes who take time off their workout regimes at periods within the year to fully recover. An example of a well regulated weekly casual exercise routine is a 30-minute daily workout session from Monday to Friday with a recovery break from Saturday to Sunday.

New age fitness enthusiasts have championed the concept of active recovery – a process where following an intense workout, a person engages in light exercise as opposed to total rest.

Rest and recovery are critical components of any effective fitness regimen, as well as structuring and sticking to a diet which will also help the body to maximize blood flow and recover quickly.

Post exercise meals make the difference between getting results or not – this is because the human body synthesizes proteins during workouts and these proteins must be replenished.

The pre-exercise meal must also not be under emphasized, eating poorly can drastically affect performance and prevent optimum performance.

Hydration too is as important as diet in recovery. It involves replenishing the body with fluids, many of which are lost during workouts. Water works a real treat for fitness enthusiasts and athletes.

It must also be mentioned that sleep is a crucial part of any fitness regimen and six to seven hours of sleep daily surely gives your body a boost.

If you are going to be hitting the gym hard during the week, you best be hitting your mattress hard during the weekend for some heavy duty rest.

Sleep deprivation is harmful to people who spend long hours working out as it has the long term effect of affecting the body’s hormonal balance.

Just like most of us, we understand the importance of rest to high performance but sometimes we cannot help but feel a pang of guilt whenever we take a day off.

Alright fitness enthusiasts, go into the gym, get out and be sure you do not forget to recover!

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Four common posture problems and fixes

Posture

All our posts in the past about how to get in good shape have mostly rested on weight loss and fitness routines that are based on diet and exercise. We must not fail to talk about one other important routine. In fact, this one is like the alpha of the pack.

No diet plan and no amount of workout will get one in good shape when one has a posture problem.

As time goes on, posture problems start to affect the spine, shoulder, hips, and knees. This in turn alters the body frame in ways that often lead to back and joint pain, reduced flexibility and compromised muscles, all of which limits the ability of the body to burn fat and build strength.

In this post we like to share four common posture problems and how to fix them.

Overlapping head

When one has an overlapping head, the head shoots forward away from the center of the body form. Having a good posture is about standing upright.

Fix:

Moving your head, drop your chin down toward the center of your chest, allowing the back of your neck to stretch. Hold it in that position and count to 5. Repeat this routine regularly.

Riunded shoulders

Rounded shoulders happen when the muscles between shoulder and the back are weak.

Fix:

Lie face down to the floor with each arm stretched out at angle 90° in an high-five position. Keeping the arms in the same angle, raise both arms by pulling your shoulders back and squeezing your shoulder blades together. Hold it in that position and count to five. Repeat this routine from time to time.

Pelvic tilt

A pelvic tilt is when your upper or lower hip bone, also known as the pelvic, tilts forward.

Fix:

Kneel on your left knee with your right foot in front of you, knee bent. Lean forward until your feel your left hip stretch. Tighten the muscles in your left butt until you feel the front of your left hip stretching freely. Raise your left arm upward and stretch to the right side. Hold it in position and count to 30. Repeat this routine frequently for each side of your hip.

Elevated shoulder

Elevated shoulder occurs when the muscles running from your ribs to your shoulder blades are weak.

Fix:

Sit upright in a chair with your hands next to your hips, palms face down on the seat and arms straight. Keep the same position and push down on the chair till your hips lift off the seat and your upper and lower chest rises. Keep that position and count to five. Repeat this routine several times from time to time.

A good posture is your ultimate step to having the good shape you wish to get. Pay more attention to your posture as much as your weight loss and fitness plan.

Reference link

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Five tech tools to help you get in shape

Tech

Diet plans and expensive exercise equipment will do you little or no good on your mission to get in shape. If you want to get in shape like a superstar, your get-in-shape plan must have healthy eating, portion control and a solid exercise routine.

You must know that it is hard to find a workout routine that does not just help you get in shape, but fits your need and is easy to keep up with. However there are a few tech tools that can help you find your fit and make the best of it.

These five tech tools can help you get on just fine with the hassle. But the internet has lots of them and while those listed out here may be useful, you can fiddle with search engines, like Google and Yahoo search, to find many others that may work better for you.

Couch to 5k Running Plan

For one who is not used to running, getting on the road for a run may be scary. But all it takes is a small start and the Couch to 5k running plan is made just to prep you up towards your first 5 km run in 6 weeks.

One Hundred Push Ups

Push-ups can be a hard deal. It can even be embarrassing when you are unable to finish a small set of pushs. But push-ups can turn a cheap walk for you. How? The One Hundred Push Ups gives you workout routines designed to take you from 0 to 100 push ups in 6 weeks.

MapMyRun

Not only when running, if you are hiking, biking or skipping, on whatever routine, mapping your workout is a good way to monitor what routines you have done, what workouts you have enjoyed and how many calories you have burned out.

If you find the interface too complicated on your first use, you can jump straight to the route creation tool to map out your first run.

Walklogger

Walklogger is a software that is built for your mobile devices. It is a type of pedometer that counts your footsteps by sensing your body motion.

Pedometers are generally great workout motivational tool, that keep track of your physical activity. They are portable devices that you can carry along wherever you go. They come in different sizes and shapes; some are like bangles, others are like wrist bracelets.

We also have the ones that are designed to look like small calculators. You can download Walklogger on your mobile device, enabling you to use your device as a pedometer.

Traineo

It is easy to set goals but quite harder to nail the target. This tool is designed to help you stick to your workout plan and motivate you to achieve your exercise and fitness goals. You can see it as your artificial intelligence workout coach.

What is stopping you from getting in shape now? Get on your feet and work your way out to that superstar shape you have always wanted.

Image credit: http://feelgrafix.com

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Three ways to keep your body in shape

Health is wealth. A lot of people would like to keep fit and eat healthy but they are not sure of the best ways to go about it.

These steps would provide you with a decent idea on how best to loose that body fat and give yourself the confidence boost you need.

  • Eating right – Fruits, vegetables, and water should be your best friends in the kitchen
  • Working out smart: Participate more in aerobic exercises. Being active and consistent are key to achieving your goals
  • Develop an effective and adaptable routine/plan for your diet and exercises.

These activities are necessary to getting that body shape you so desire.

Leave your comments below and please do contact us if you require help developing an ideal exercise plan or diet.

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