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


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

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.



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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

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


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).


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 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

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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.


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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 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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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.


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.


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


A fruit mixture of cucumber and water melon was served.


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.


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.


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.


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.


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


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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How to master a healthy attitude towards food

Having a healthy attitude towards food means loving what you eat and maintaining a healthy eating habit. This concept is not about dieting or eating superfoods for a short period because you want to lose weight. It has more to do with eating a balanced diet, eating moderately and putting your health first when you eat.

How to master healthy attitude towards food

If you have a complicated attitude towards food or struggle with your eating habits, consider using these points as an improvement strategy.

1. Choose balanced diet over dieting

Balanced diet is a diet that contains the proper proportions of carbohydrates, fats, proteins, vitamins, minerals, and water necessary to maintain good health. –

Always add the right classes of food to your meals so that you get the required nutrients when you eat.

2. Plan to eat good food

Avoid eating on impulse. Impulse eating can make you eat unhealthy foods that will make you go fat in the short run and cause damages to your health in the long run. Learn to use meal plans to plan your foods and use substitution to replace unhealthy food ingredients with healthy ones.

3. Be conscious of what you eat

Being conscious of what you eat will bring you happiness and satisfaction when you eat. It is easy to attain consciousness as regards to food if you set your mind on it. Some tips you can follow are:

  1. Chew your food properly to aid digestion
  2. Stop eating when you feel full
  3. Always eat at the right time
  4. Do not skip meals to avoid feeling very hungry and subsequently over-stuffing your stomach.
  5. Be thankful to your food for providing you the nutrients that you need to function properly as human

When you practice the above tips and get used to them, you will always look forward to eat because of the benefits you stand to gain from eating good food. This will in turn help you to pick only healthy options when you plan your meals.

Related post: The concept of mindful eating for weightloss

4. Put yourself first

Instead of starving yourself because you want to look slim, you should rather eat to feel good both within and outside your body system. If you eat the right food, at the right time and in the right proportion, you will always feel smart, healthy and active which are the qualities that matter as against looking skinny and being able to wear certain clothes.

Your well-being comes first at all times. A good weightloss regimen will not require you to starve or eat wonder diet, neither is it wise for you to be required to binge eat or stuff up on fatty food if you are looking to gain weight.

Having a healthy attitude towards food is a lifetime habit that will help you love yourself and have a good health. It will also keep you in good shape which is neither overweight nor underweight but in a perfect-you shape.

Are you in a complicated relationship with food? Talk to me, let’s make it work together.

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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



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Shopping list idea for superfoods

Superfoods are those foods that support your weightloss purpose. They are like friends who cheer you on and also like coaches who push you off the couch when all you want to do is lie in all day.

When you incorporate superfoods into your weightloss plan, you will find that it is easier to eat the right food to lose weight than indulge in only rigorous exercise or wonder diet. This is so because eating good food will help you maintain your new shape, unlike if you had used only exercise and stopped.

What are these superfoods that help weightloss?

Superfoods are foods — mostly plant-based but also some fish and dairy — thought to be nutritionally dense and thus good for one’s health. – Livescience

Do not buy into the idea that superfoods are a class of food. Instead, they are foods which contain nutrients, vitamins and antioxidants, all of which keep diseases away from the body.

Here is a shopping list idea for superfoods you should look out for when next you are in the food market.

1. Vegetables

Vegetables top the list of foods that are mostly beneficial to the body. They help in detoxification and contain doses of vitamins such as vitamins A, K and B6. Some vegetables you should add to your list include:

  • Asparagus
  • Carrots
  • Broccoli
  • Lettuce
  • Beets
  • Cucumber
  • Leak
  • Spinach
  • Cabbage
  • Bell pepper

2. Berries

A berry is a small, pulpy, and often edible fruit. Berries are usually juicy, rounded, brightly colored, sweet or sour, and do not have a stone or pit, although many pips or seeds may be present. – Wikipedia

superfood ideas

Some berries such as strawberries are full of nutritional values such as vitamins C and E, fibre, magnesium and copper. Others such as blackberries contain vitamins and ellagic acid which helps fight cancer. Cherries are high in anthocyanins and bioflavonoids, which are related to reducing joint and muscle discomfort. Examples of berries you should add to your diet include:

  • Strawberries
  • Raspberries
  • Black currant
  • Blue berries
  • Cherries
  • Black berry

3. Fruits

Taking 5 servings of fruits per day is highly recommended, so it is just natural that fruits are superfoods. Fruits are full of dietary fibres, folic acid and nutrients which help with the maintenance of your body. Examples of fruits are:

  • Banana
  • Orange
  • Apricots
  • Pawpaw
  • Pineapple
  • Almonds
  • Lemon
  • Kiwi
  • Watermelon
  • Honeydew melon

4. Poultry, fish and diary

Under this category are greek yogurt, eggs, salmon and skinless chicken breasts. These foods are full of proteins and omega 3 fatty acid which are needed for normal body function and good heart health.

Now that you have an idea of what to buy when you go shopping for superfoods, which foods would you like to add to the list? Share with us in the comments section.

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SlimFitU’s Fitmax, a Bootcamp

Participants will be required to report at a predetermined location on the aforementioned dates for live workout sessions, aerobic and strength training classes. Learn more

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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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10 workable ways to stick to your meal plan everyday

stick to your meal plan everyday

You may find it quite difficult to stick to a meal plan due to your love for variety or the difficulty to change old habits of eating just anything you feel like eating.

Here are some tips to help you stick to that meal plan you took so much time to prepare. I know you do not want to see your efforts go to waste, so here I am providing you with workable strategies to eat healthy.

1. Identify the why

Why did you prepare a meal plan? Is it to eat healthy? To improve your cooking abilities, to lose weight or to reduce expense on food shopping? The reason will serve as a reminder and motivate you.

2. Get creative in your meal preparations

For you to stick to your meal plan, you have to be creative in meal preparation. Prepare your meal in an attractive way that will make you stick and not cheat. These are several healthy meals recipes to inspire you. Just ask Google.

3. Include food that you love in your meal plan

For any reason, you first have to have love what you eat. Adherence to your plan can be achieved when you include food that you enjoy eating. However, if you are trying to lose weight and the food you love is unhealthy, then you have to look for the healthy options that will help you achieve your goal.

4. Try to be accountable

Try as much as possible to be accountable to someone on how you stick to your meal schedule. So you need to make it a family affair. Involve your partner and kids in the type of food you eat. In addition, try to get a partner that share the same goal of conscious eating.

5. Plan ahead for cheat days

Festivities such as birthdays, anniversaries and private dinner with friends are good examples of cheat days. So, you need to plan ahead not to be caught unawares in terms of what to eat.

6. Don’t starve yourself

Try not to starve yourself in the name of sticking to a meal plan. If you notice that you get hungry a lot lately then you have to work on your portion and look into your meal components. Improve on the plan to prevent yourself from cheating or looking malnourished.

7. Don’t remove calories from your meal

Do not forget that calories produce energy and prevent you from starving. Removing calories from your meals will make you hungrier and weak, thus tempting you to eat unhealthy foods. To avoid this misery, consider eating sufficient calories of healthy and nourishing foods.

8. Carry a healthy snack

Sometimes sticking to your healthy meal plan can be quite difficult especially once you are outside your home. Therefore, you will need something to snack on to prevent you from going for unhealthy options. You can snack on healthy high-protein snacks or fruits. This will help keep your appetite in check until you’re able to have a full meal.

9. It takes time before you totally change your habit

Researchers have found that it takes about 66 days on average to make a new behavior a habit. Therefore don’t feel terrible if it feels difficult to drop your old habit and stick to your new healthier way of eating.

10. Make sure you figure out what works for you

Figure out what works for you and include it in your food options, just make sure it is healthy and not full of junks. This will prevent you from cheating.

So you are now aware of the above tips and you don’t even have a meal plan? No worries, download one from here for absolutely free of charge.

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Ramadan, you and your health

Ramadan, you and your health

Alhamdulillah the glorious month is here again. The month to reap multiple rewards and gain nearness to Allah.  Although it’s a month of losing sins, we can still make it a month of losing weight and getting used to healthy eating habits.

Ramadan is when you can potentially lose a lot of muscle tone and hinder your fitness goal. You don’t have to spoil all the hard works you have been doing all this while. You should understand your goal and be realistic.

With Ramadan, you can learn how to manage your eating habits, improve self-control and discipline.

Ramadan, you and your health

Normally, the body enters into a fasting mode 8 hours after the last  meal, when the gut finishes absorption of nutrients from the food.

In the normal state, body glucose which is stored in the liver and muscles is the body’s main source of energy.

However, during a fast, the stored glucose is used up first to provide energy. Later in the fast, once the stored glucose runs out, fat becomes the next stored source of energy for the body. As Ramadan fast only extends from dawn till dusk, there is ample opportunity to replenish energy stores at pre-dawn and dusk meals.

This provides a progressive gentle transition from using glucose to fat as the main source of energy and prevents the breakdown of muscle for protein. The use of fat for energy aids weightloss, preserving the muscles and in the long run reduces your cholesterol levels.

After a few days of the fast, higher levels of a certain hormone called endorphins are released resulting in a better level of alertness and an overall feeling of general mental well-being.

To benefit maximally from this month and improve your health, here is my advice:

  • Your meals must contain adequate level of energy food such carbohydrates and healthy fats to prevent muscle breakdown.
  • Meals should be simple and not different from your everyday diet.
  • Your diet should contain complex carbohydrates that will help release energy slowly during the long hours of fasting. Consider eating foods such as oats,  wheat, millet,  beans and  lentils for this purpose.
  • Also consider fibre rich foods such as grain, wheat, potatoes, vegetables, because they are digested slowly.
  • Avoid heavily processed fast burning foods that contain refined carbohydrates. These foods come in form of sugar, white flour, cakes, chocolate etc.
  • Avoid too much fatty foods.
  • Stay away from caffeine as it stimulates faster water loss through urination.

What you should eat

For the pre-dawn meals, chose slow digesting foods that are filling and provide energy for many hours. Examples of such foods are:

  • Sweet Potato
  • Brown rice
  • Ofada rice
  • Whole wheat bread
  • Oat
  • Banana

Bananas are high in potassium. A banana at this  time can control your thirst level throughout the day.

Other sources of potassium  are

  • Milk
  • Dates
  • Avocados
  • Dried peaches
  • Pistachios
  • Pumpkin
  • Peas
  • Dark chocolate

Balance your food and water fluid intake. This is very vital. You should take lots of water between Iftar and Suhoor. Drinking enough water at Suhoor is important, but not as much as drinking it throughout your non-fasting hours.

Now to break your fast, (Iftar), consider the following foods:

  • Dates, because they are refreshing and provide the energy you need.
  • Fruits in form of juices and smoothies should also be included.
  • Meals at Iftar should also be light. This will help you to remain alert for the Tarawih prayers.
  • You may have desserts after Tarawih prayers.
  • You may also decide to have cups of tea but avoid meals very close to bedtime.

May Allah accept our fasts.

Do not hesitate to contact me if you have questions concerning your diet and fitness routines. Also, go here to download a free meal plan I designed to ease your eating options this month.


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The effects of stress on your eating habit

effects of stress on your eating habit

Stress is an intense attack which could cause emotional, psychological, physiological or behavioral exertions on the human body.

Stress can modify your eating pattern and also determine the type of food and frequency at which you eat. All of these are not ideal for your fitness or weightloss goals.

Effects of stress on the eating habit

Investigative studies have shown that stress can affect the eating habit in diverse ways and they can be grouped under four major headings. They are

  • Emotional
  • Physiological
  • Psychological
  • Behavioral

1. Emotional effects

Stress can affect your emotional state and modify your eating habit in the following ways:

  • Preference for energy dense snacks, which means intake of excess calories
  • Snacking without limits
  • Impulse eating i.e., eating on-the-go, not necessarily out of hunger
  • Overeating especially for depressed people just to while away time

2. Psychological effects

Just as stress is able to affect your state of the mind, it is also capable of changing your eating habits. An unstable person cannot think straight and as such the below factors are noticeable with psychological effects of stress:

  • Poor eating habits which could be the end result of nervousness, loneliness or boredom
  • Substance abuse such as taking alcohol or drugs
  • Nutritional vulnerability because of lack of dietary requirement in your foods
  • Skipping meals
  • Heavy consumption of unhealthy food

3. Physiological effects

The major effect of physiological stress on eating habit is binge eating. Read more about this eating disorder here.

4. Behavioral effects

  • High dramatic shift in food choices which could be detrimental to your well-being
  • Higher levels of stress might make you choose unhealthy foods such as fatty foods or baked foods over wholesome meals

Way forward

It will be beneficial for your health if you keep stress at bay. Always remind yourself that the key to a healthy mind is a healthy body. So, be mindful of what you eat and how you eat regardless of the situation.

Consider the suggestions below to alleviate the effects of stress on your eating habit

  • Identify the root cause of the stress and solve it once and for all
  • Have a record of these stressors and know how to avoid them when you see signs

Above all, do not hesitate to see your doctor if you have symptoms of stress that refuse to go away.

Have you considered using a meal plan to organize your diet? Contact me now for a free meal plan. Offer valid while it lasts.


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10 health benefits of avocado

Health benefits of avocado

Fruits have so many nutritional values for the body which justifies why doctors always advise their patients to always take one fruit per day. One of such fruits with high nutrients is avocado.

Avocado is the fruit of the avocado tree majorly found in South Central Mexico. It is also known as an alligator pear and classified as a member of the flowering plant family called Lauraceae. Avocados have a green-skinned, fleshy body, which is mostly seen in a pear shape.

Over the years, numerous studies have shown the health benefits of avocado. Below are some of these health benefits.

1. Avocado is loaded with healthy fat

Avocado is one of the fruits that contains the highest amount of fat (which is 77%). The fat in avocado is from Oleic acid which studies have shown is heart friendly (i.e. it does no harm to the heart). This acid has also been linked to helping reduce inflammation and providing a lot of beneficial value on genes linked to cancer.

2. Avocado contains fiber

A large amount of fiber can be found in avocado. Fiber is a part of plant food that is indigestible, it passes through the digestive system, absorbing water along the way and it also helps bowel movements.

Research has also shown that fiber in avocado has helped people to achieve weightloss and also maintain a healthy weight. Fibre in avocado is also useful for the following:

  • It helps to lower risk of contracting many diseases
  • Controls blood sugar level,
  • It helps to prevent a heart attack
  • It also helps to prevent acne and skin rash.

3. It prevents the risk of eyes disease

Avocado contains lutein and zeaxanthin which are good for the eyes. They protect your eyes from dangerous high-energy light waves like ultraviolet rays in sunlight. They also decrease the risk of eyes infection.

4. Avocado contains potassium

Potassium is a component that we cannot ignore its beneficial effects because it plays a key role in helping us to attain good health.

According to Lawrence Appel (MD, MPH), a professor of medicine, epidemiology, and international health at the Johns Hopkins Medical Institutions, he mentioned that: “Potassium in the diet lowers blood pressure. High blood pressure is the major risk factor for stroke and heart disease.” Furthermore, potassium reduces the risk of kidney failure and heart attack.

5. It contains vitamin C and vitamin A

Vitamins C and A are essential vitamins​ for the body. “Vitamin C has received a great deal of attention, and with good reason. Higher blood levels of vitamin C may be the ideal nutrition marker for overall health,” “the more we study vitamin C, the better our understanding of how diverse it is in protecting our health, from cardiovascular, cancer, stroke, eye health [and] immunity to living longer”, says study researcher Mark Moyad, MD, MPH, of the University of Michigan.

The above statement has helped explained the benefits of vitamin C.
On the other hand, vitamin A is also as important as vitamin C because it helps to provide good sight, fights against inflammation and helps to prevent cancer amongst other benefits.

6. It is also good for pregnant women

Avocado provides a vitamin called folate, which helps to prevent birth defect as well as heart defects during pregnancy.

7. It reduce symptoms of arthritis

Avocado reduces the symptom of arthritis in the body. Avocado provides food supplements that help to treat and also suppress the symptoms of arthritis, mostly in the knee and hip area.

8. Avocado prevents liver disease

It contains glutathione, this helps to prevent chronic liver disease. Avocado is also rich in vitamin C and E, these two nutrients help to deactivate free radicals. By deactivating free radicals, you protect your liver cells from damage. Avocado provides anti-inflammatory properties which support your liver health.

9. It helps to get rid of bad breath

Studies have shown that the antibacterial and antioxidant properties of flavonoids found in avocado have helped to get rid of bad breath. This is because flavonoids have the ability to kill the bacteria in your mouth.

10. It helps to prevent oral cancer

Studies have also shown that avocado can help prevent oral cancer due to its overall nutritional contents.

With the above-listed health benefits of avocado, do yourself some good and get one today!

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3 overwhelming side effects of remaining overweight

side effects of remaining overweight

Have you ever come across people especially women who prefer to remain overweight?

Some of them argue that being big makes their outfits look better on them, while others claim that their spouse prefers them to be big and fleshy.

Well, beauty is in the eyes of the beholder, but you know what? The side effects of remaining overweight are real.

If you decide to remain overweight, it is my duty to let you know of the health risk you might be exposed to. Obesity happens gradually but awareness and prevention can keep you safe from health related issues. Some of these issues are:

  • Type 2 diabetes which is a result of high blood sugar level in your body system
  • Heart disease which can eventually cause stroke or even death
  • Cancer

Type 2 diabetes and overweight

Type 2 diabetes is a condition where the blood sugar is above the normal level. An individual may suffer type 2 diabetes due to hereditary factors. If you know of any diabetic case in your family history, and you weigh as much as to cross the BMI borderline, you will do yourself plenty good to be wary of diabetes. Always do the following:

  • Remove junks from your diet
  • Workout a lot; and
  • Avoid stress

It is not exactly clear why diabetes is related to overweight, however, having too much fat in the body can cause your cells to change and make them resistant to the hormone insulin. When you are resistant to insulin, your cells will no longer take up blood sugar.

Heart disease and overweight

An overweight person is more likely to develop coronary heart disease which is a condition where the coronary arteries become narrowed by a gradual build up of fatty material within their walls. Coronary heart disease can lead to heart issues such as angina and heart attack.

Heart disease does not represent a single disease, rather, it is used to describe several health problems that may affect your heart. Some of these problems include

  • Heart failure
  • Sudden cardiac death
  • Abnormal heart beat rate
  • Chest pain; and
  • Heart attack

Cancer and overweight

Based on several observational studies, people who have higher amount of body fat are usually at risk of cancer such as liver cancer, kidney cancer, colorectal cancer and breast cancer. Link to

The relationship between overweight and cancer can be traced to situations such as chronic low level inflammation – a common case with obese people – causes DNA damage​ where antioxidant levels in the body are lower than required. And DNA damage is the leasing cause of cancer.

There is a pretty thin line between overweight and obesity. Make sure to calculate your BMI at least once a year. BMI calculators are available online and at health centres. Below is a typical representation of BMI chart.

Underweight    below 18.5
Normal         18.5 – 24.9
Overweight     25.0 – 29.9
Obesity        30.0

The good news is that all of these health risks are preventable if you eat healthy foods such as fruits and vegetable, have a consistent fitness routine and live a overall healthy lifestyle.

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