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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What are the side effects of weightloss drugs?

Before you think of taking drugs to burn fat, first ask yourself what the side effects of weightloss drugs are.

You should be cautious of taking weightloss drugs because of possible side effect that may arise. The effects include high blood pressure, constipation, dry mouth, insomnia, stomach pain, loss of appetite and severe birth defect in pregnant women.

Weightloss drugs are not for everyone because of the possible risk outlined above and people who take such drugs should also watch for signs of liver malfunctions such as yellow skin or eyes, body itching, brown urine or yellowish stool.

The side effects caused by weightloss drugs depend on the type of drugs. There are generally stimulant-type drugs, fat absorption interfering drugs and neuroactive drugs.

Stimulant-type drugs are likely to generate side effects like:

  • Insomnia
  • Restlessness
  • Drug dependence; and
  • Withdrawal symptoms

An example is phentermine which is recommended for no longer than 12 weeks, because of the risk of dependence.

Fat absorption drugs like orlistat can lead to oily spotting, gas, and soft stools. These category of drugs can be used for much longer term, compared to stimulant-types. They are particularly useful for maintaining previously lost weight.

The common side effects of neuroactive weightloss drugs like lorcaserin include:

  • Dizziness
  • Dry mouth
  • Nausea
  • Headache
  • Vomiting
  • Constipation

Diet and exercise are so far the best prescriptions for weightloss due to their zero side effect. While diet and exercise play very crucial role in shedding weight, they also help in proper functioning of the body.

Many people who use drugs for weightloss often gain back the weight they lost when they stop the drugs except they continue to maintain their weight with diet and exercise.

To use drugs for weightloss, you must consult a healthcare provider for professional guidance. Also, experts are of the opinion that weightloss drugs deliver best results if used along with doctor-approved diet plan and exercise routine.

It is health-wise to avoid self medication in any situation, either for weightloss or any health related issue. Being reckless with medication may cause you more harm than what you are trying to prevent or cure.

As regards weightloss, we opine that healthy lifestyle modification is always the best route to take. This includes changing your eating habit, taking your fitness routine more seriously, and most of all taking charge of your life and health. These steps can help you maintain a healthy and happy long life.

You can easily lose 5kg in 15 days in our monthly weightloss challenge. The next challenge starts in June. Subscribe now to be notified of the start date.


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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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HighIights from the last Health Lunch with Hafsah — April Edition

The programme held on Sunday, 2nd April, 2017 at 8, Aderibigbe Shitta Street, Maryland in Lagos State of Nigeria between the hours of 12pm to 4pm.

The purpose of the programme — Health Lunch with Hafsah — is to bring together women who are on the same mission of a healthy lifestyle under one conducive environment to discuss food and fitness.

In case you missed this edition, here some of the activities:


The attendees arrived early and I was impressed by their punctuality. early. Everyone got seated and we started on discussions​.


The attendees talked about how they have been coping with their new lifestyle viz a viz, exercising and eating right, and how it has affected their lives positively. They all had one thing in common, exercising is not easy! I reassured them that nobody ever said exercising was easy, it is work. For any activity to count as exercise, it has to elevate your heart rate. I went further to say that exercising gets easier with time. However, when it gets too easy, it is time to intensify.

Health talk

Below is the summary of the health talk we had:

  • Exercising must be done consciously and it must raise the heart beat rate. Also, that we exercise for 30 — 60 minutes does not mean we should become a couch potato the remaining 23 hours in the day. You should be active all day.
  • I also explained that exercising alone cannot effect weightloss. We have to cut the calories they consume, every time we eat.
  • They were advised to change their exercise routine. So that the muscles do not get used to the same exercise, to prevent plateau and boredom.
  • I commended all the attendees on their efforts to eat healthy, avoid junks and exercise daily. I also reiterated the fact that eating healthy meals requires planning just as we plan every other aspects of our lives. Avoiding junks, fizzy drinks is achievable once we are determined to change.

Fitness session

A short fitness session followed where we worked out by performing different exercises for various body parts.


We had a sumptuous lunch of porridge with vegetable sauce and grilled chicken which we washed down with a bottle of chilled tiger nut drink.


A brief chit chat session followed and the attendees got to know themselves better. The programme ended on a satisfactory note.

Next edition

If you missed this edition, watch out for the next one.

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Nine dieting rules for effective weightloss

Dieting according to an online encyclopedia is the practice of eating food in a regulated and supervised fashion to decrease, maintain or increase body weight. One key to a successful diet result is obedience. If you obey the rues and regulations you will get the desired result.

So you have made up your mind to start your weightloss journey by dieting? Follow these rules for effective weightloss and you are set for a good result. I have broken​ the rules into two parts: the dos and the don’ts.

Dos of dieting for weightloss

1. Eat food rich in fiber

If you are dieting, it is pertinent that your food be rich in fiber, so that the little food intake will be nutritious and filling, therefore, keeping you healthy and full throughout the day. Resist calories loaded foods. Example of fibre rich foods are cereal, whole grain, wheat bread, oatmeal etc.

2. Drink enough water

Take clean and pure water at interval to boost your energy. The recommended amount of water to drink per day is 8 glasses. So when dieting instead of you marring the journey with consumption of fizzy drinks and juices, replace them with water. Remember that those drinks are loaded with empty calories. Water is quite filling, helps in better digestion and also helps to clear the system of built-up toxins.

3. Eat in small portion

Nutritionists advocate eating in small portion throughout the day. Portion moderation will keep you full all day and helps you refrain from grabbing junks. So instead of finishing a bowl of food at a go, try and eat them in bits, that way you wouldn’t be taking in more calories than expected.

4. Use hand-fist measurement for all your consumption

This method works perfectly well for dieters. Whatever healthy food you are consuming shouldn’t exceed your hand fist size, so as to reduce calories intake, which is a culprit in dieting for weightloss.

5. Eat balanced diet

Most times, we do not know how to combine our foods to get the maximum result. You need to consult the experts in the field. Get the nutritionists, food technologists, food scientists, and dietitians to assist you in getting your food combination right. Contact me now for your affordable mealplan.

Don’ts of dieting for weightloss

6. Don’t starve yourself

It will be an effort in futility if you go starving yourself. Experts say you will be slowing down your metabolism. So eat but make sure you do so in a healthy way and in little portion.

7. Dump junk foods

These foods are high in sugar and loaded with heavy calories. They raise your taste bud leaving you  with cravings for more of the sugary stuff, and this automatically means consuming more calories. Refrain from eating junks when dieting.

8. Reduce or don’t eat fatty food

Saturated fat should be eliminated from your menu; these fats hinder progress in the dieting journey. They line up cells in the body, thus making easy digestion almost impossible. So avoid them foods such as red meat, bacon and butter.

9. Don’t be a food lover

Dieting and food addiction cannot go together. Because if you need to lose weight through dieting, then you must look the other way when food is staring you in the face. Refrain from always been around food and learn to restrict your intake to the set calories intake for the day.

Follow these rules and you are fit for life.

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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.

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These eight eating habits will help you lose weight fast

Losing weight is no longer rocket science, as it has been discovered that little changes to diet content, mild exercises and modified lifestyle can do the magic.

Have you been depending on weightloss drugs, surgeries, and advanced technology to lose weight? Worry no more because the following minor tweaks and adjustments can add up to save calories and help quicken your goal of fast and lasting weightloss.

Here are eight eating habits that will help you lose weight fast

1. Prepare healthy meals ahead of hunger

Change or modify your eating habit of preparing foods only when hungry. With the intense of hunger you may grab whatever is available, which are mostly unhealthy options. So to consume more weightloss friendly foods, prepare your foods ahead of mealtime.

2. Eat in smaller bowl

Putting foods in big plates naturally means heaping your plate with more calories. So load foods in smaller bowl, that way you trick your brain to believe you are eating a lot, which results in the consumption of fewer calories.

3. Add flavor to your water

The role of water in weightloss journey cannot be over-emphazied. Apart from cleansing, it makes you feel full without taking in calories. But some people claim that water is tasteless, they’d rather take more of tasty liquids. The trick to take in tasty liquids without calories is to add flavour to your water. You may squeeze in lemon, lime or berries so as to add some cool taste to it.

You may also like: The concept of mindful eating for weightloss

4. Quench hunger with water trick

Most times hunger masquerades as thirst. The secret is when you feel hungry in-between meals, you might just need to drink a glass of water and wait for some minutes to see if you still feel hungry. If you feel full afterwards, you would have saved yourself from consuming unwanted calories.

5. Avoid eating too fast

If you eat in a haste, you are more likely to gulp down more food than necessary and of course the satiety rate from the brain kicks in late. So the trick is to eat slowly, take smaller bites and spend time to chew. Within a short period, the brain will trick the body to feel full even when you have just ate little food.

6. Add more metabolism revving veggies

A recent study has postulated that adding spices, salsa or chilli pepper to food does not only add flavor but can actually speed or rev up your metabolism. So take advantage of this trick daily by adding more of chilli veggies to your dishes.

7. Use the portion control trick

Be a winner in your weightloss journey by apportioning your meals. Let whatever you want to eat be your hand fist size. Eat whatever you want but take more of the healthy options and maintain recommended portion size.

8. Flee from temptation

Get yourself off places, event or people who add more damage to your weightloss goal. Try to avoid living in the kitchen, attend get-together only when necessary, organise fruits party if there is need to party. Let fast food joint be the last place on your mind. Basically, keep all temptation at bay.

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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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Best organic protein sources for a healthy diet

Organic protein refers to dietary proteins which are in the form of whole food or supplements. They are organically grown and usually free from chemical induced soil, pesticides, fertilizers, antibiotics and artificial additives.

Organic protein is available in powder form and you can mix it with milk or water to form a shake, you can also blend it into smoothies or add it to oatmeal. It is quite healthy for the body and nutritionists have recommended it for various health benefits which include but not limited to:

  • repair of muscle cells damaged during exercises
  • repair of wornout tissues
  • a good source of nutrient for vegetarian diets
  • help with quick recovery after surgery
  • help with fast healing of injuries
  • support the building of muscle mass

Vegans whose diets are lacking in animal protein may be recommended to take plant-based protein. The below listed foods are good sources of organic protein.

Soybeans and soy products

Soy beans are grown organically, that is, without chemical or additives. Soy bean and its products contain amino acids. It could be made into soy protein powder, tempeh, soymilk, roasted soybeans and shakes.

Hemp seed

These nutritional seeds are good source of organic protein. Studies have recorded that hemp seeds are good for fighting heart diseases, reduction of obesity risk and metabolic syndrome. Hemp seed is rich in fiber and omega 3.You can make hemp seeds into protein powder, unsweetened hemp milk and bars.


This food contains a higher dose of protein along with healthy unsaturated fat more than the other sources. It helps make you feel full throughout the day because of its abundant fiber and it also contains a good amount of amino acids.


This organic protein source is a natural gluten-free grain or seed, which studies shows, is a good source of digestion assisting fiber. It also contains calcium and bicep building iron. You can prepare porridge with Amaranths for easy consumption.


Eggs are good source of organic protein. They are very good for vegans and others, who want to stay healthy all year round. The protein in eggs helps to preserve the muscles, promote metabolism, keeps hunger under control, thereby aiding weight loss. You can eat eggs on its own, take it with sandwich or diced in salad.


Spinach contains organic protein just like the other sources of protein. You can retain its nutrients by steaming it, which in turn  will cause it to keep its vitamins. These vitamins boost the absorption of calcium and cut away any bloating effect from vegetables. You may add spinachs to your salads for a healthy diet.


This is also a good source of organic protein, and its nutrients help the heart, brain and muscles to function properly. Beans digest slowly keeping one full for a long period of time. You can eat it  as porridge or soup.

There are several ways to prepare these proteins into yummy looking foods. Like I said in my previous post, get creative and eat healthy.

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How to reduce calorie intake without starving

Calories in nutrition are likened to consuming energy through eating and drinking. This implies that anything you eat as food or fluid, aside water, contains calories. You should be aware of what you eat, so as to avoid negative health implications such as:

  • Hormonal disorders
  • Weight gain
  • Overall health risk as well as elevated triglycerides,
  • Breathing problems,
  • Diabetes
  • Coronary artery disease, etc.

Calories are essential to human health but the key is taking the right amount of it. If you consume just the number of calories your body needs each day, you will enjoy a good and healthy life. Health authorities have come up with calories requirement for men and women. They are around 2700 and 2000 per day for men and women respectively.

The fact remains that high calorie intake poses some health risk, and people undeniably are making efforts to control it which have resulted into starving for some individuals. Starving on its own is not good for the body system.

Here are some healthy ways you can reduce calorie intake without starving

Eat fewer carbohydrates

This category of nutrient is the main source of added calories in a typical diet. It is a good place to start cutting calories. Cut down carbohydrates filled foods such as yam, garri, bread, pasta and trans fat from your diet. The body stores excess calories from these foods as fats which leads to weight gain and subsequently, weight gain related ailments. Endeavour to replace them with oily fish, nuts, seeds, vegetables, plant based oil and sesame.

Always drink plenty of water

Drinking water before you eat is a trick that will make you feel full, resulting in the consmuption of little food when you eat. Water also increases the amount of calories you burn. It is more impressive to note that cold water intake makes the body use extra calories to warm the water up to body temperature and this can drastically help in calories reduction.

Eat more protein

Eating more protein filled food than carbohydrates is the way to go in calorie reduction. If you replace carbs and fat with protein, you can actually reduce the hormones which boost hunger and cravings for more food and calories. So a maximum boost of satiety hormones, will lead to a major reduction in hunger, which means less intake of calories.


Exercise is the best bet to help you cut down on calories. If you eat excess calories, you should expend them with exercise. You may feel lazy to do aerobics and other strenuous exercises but simple movements such as cleaning the house, walking around your neighbourhood, and taking the stairs can go a long way in helping you expend energy. The most important thing is to get your heart pumping and breaking a sweat to burn significant amount of calories.

If you like this article, you will also like our weightloss challenge where we encourage you to lose 5kg in 15 days through healthy lifestyle modifications. Join us here.

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Five ways to consume pastries the healthy way

The hard truth is that letting go of pastries is a really tough one. Think of it, the deliciousness ?, the sumptuous look and oh! the beautiful colours. But, here is another hard fact, indulging in pastries without slowing down will do you more harm than good. Sorry.

However, if you are a lover of pastries, here are some healthy ways you can indulge in them without too much compromise to your healthy diet.

Prepare the pastries yourself

This gives you the power to add or subtract ingredients that are detrimental to health, unlike when you order them from your favorite fast food joint where they come with loads of calories, unhealthy toppings, dressings and preservatives.

When preparing them yourself, you can eliminate or substitute some ingredients like swapping trans fat with healthy oil. If you are frying, a good non–stick pan should be used to dry fry instead of deep frying. This gives you the advantage to cut down calories, fat and oil, unhealthy dressings that are usually not required.

Eat a little portion a time

Moderation is always important. Do not stuff your system with too much junks. Avoid valued sized items and go for small sizes when it comes to snacks with a lot of dressings and toppings. Satisfy your appetite with little at a time, i.e. eat a slice at a time and save the rest for later.

Customize your orders

If you do not have the time to prepare the pastries yourself at home, then, you can take advantage of special order offer granted by some fast food restaurants. Order for healthier options that are tweaked to suit your desire. You could swap a hamburger for a wheat bun, or a white flour pizza for a wheat pizza.

Go for quality

Go for pastries with quality ingredients, like pastries with more fiber, whole grains and high quality protein. If it means paying more, then don’t hesitate to pay instead of gping for cheaper options that are loaded with unhealthy oil, fats, sugar and calories.

Weightloss? Start here free of charge

Steer clear of cheap pastries that are kept fresh with trans fat. Eat healthy pastries with quality toppings of dried fruit, nuts, seeds, cottage cheeses etc. Alright, these recommendations do not come cheap, however, your health is safe when you eat quality food instead of cheap alternatives.

Load up on veggies

Do not be confused about this. Ignore the baseless rumours that adding loads of veggies to your pastries reduces taste and crunchiness. Rather adding veggies is really an easy way to add loads of flavor and vitamins to your food. Load your pizza, pies, buns, hamburger etc, with tomatoes, lettuce, pickles, onions, green, red, pepper, mushroom, spinach, broccoli and so on.

Eating healthy is actually fun and it can help you unleash the creativity in you. Now go create some healthy recipes.

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How to control food cravings at night

Diving into chips and other junk foods after night meals is fast becoming a trending unhealthy addiction. Most people are not able to control this obsession because of their lifestyle such as getting home late from work and too tired to put together a healthy dinner.

This post provides help and information for controlling your late night cravings, so you can embrace healthy eating.

Understand yourself

Knowing the right quantites and type of foods you need to eat will help you a long way. We all have different reasons for late night food cravings; some of just want to get busy while watching TV, while others love to snack after some types of meals.

Some people just have to eat late at night due to inevitable reasons, like the example mentioned in the first paragraph. However, in this case, it is important to rearrange your schedule and fix your meal times to reasonable hours of the day to make sure you eat at appropriate hours. Remember, health is wealth.

Summarily, understand yourself first and seek to provide solution to your cravings.

Be low on simple carbs and high on proteins

Simple carbs such as white bread and white rice have a way of making you filled up immediately you take them and very hungry after some minutes because they break down just as fast as you eat them. Replace these foods with complex carbohydrates and include healthy proteins in your diet. Pick your dinner carefully, and eat as early as you can.

Early to bed

Staying up late in the night to watch TVs, or do some work can increase your cravings because at these times, you get hungry. Don’t put yourself in a helpless situation, always go to bed early as early as you can.

See the four foods you should consume for longevity

If your schedule involves working late into the night, try to restructure your work plan if possible, so that you can sleep early and evade night cravings. Early to bed early to rise makes a man HEALTHY, wealthy and wise. Remember?

Disgust yourself with unpleasant choices

As unusual as this idea sounds it works just fine for a lot of people. If you have something that disgusts you, it can serve as a reminder for you to stop taking late nights junks.

Distract yourself

You can chat up your friends, finish your homework, write in your diary, or do any other choice chore. If you get busy with productive task, you will think less of food and even be able to ignore false ignore pangs.

I hope you enjoyed these tips. Do not forget to share with that your late night food craving friend.

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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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Simple ways to stay healthy while you enjoy the holidays

The holiday period is a time of merriment, visitations, and lazy indulgence. You might get carried away easily and forget some of your daily routines in staying healthy. Also, due to being at home all day, you may be tempted to eat outside of your diet or even eat beyond your daily moderation if you were to be at work.

Follow these simple tips to help you stay healthy while you enjoy the holidays.

Drink plenty of water

Drinking plenty of water is very important to your health. As you eat varieties during the holidays, be it desserts, snacks, beverages, you should also drink plenty of water to cleanse your system and expel excesses.

Start losing weight free of charge

Water increases the rate of metabolism; the process by which your body converts the food you consume into energy. Drinking plenty of water will also keep you hydrated giving you a glowing skin and increased mental alertness.

Drinking enough water will also keep you and help you avoid eating g too much. Water is always a good substitute for soda and not too healthy beverages.


During the workdays, you perform some exercises involuntarily – from moving from one section of the office to another, to going up and down the stairs, among several activities that amount to exercise. You should also remember to workout during the holidays too, so that you don’t gain weight and become lazy.

You don’t have to do anything rigorous; strolling, jogging, cycling, or running around your neighbourhood for ten minutes a day can help you stay fit and healthy during the holidays.

Indulge in moderation

You don’t have to give up some foods for you to stay healthy. You only need to eat the amount of food that your body really needs. Also, consider eating in small portions by following up a main meal with fruits or vegetables in case you are not satisfied. As the saying goes, too much of everything is bad.

Happy holidays!!

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Four tricks to eating out the healthy way

At times we get too busy too cook our own meals and we are forced to eat out. We may also be tempted to eat out due to laziness or cravings. It is simply inevitable to feel like indulging in some eating habits that do not go well our diet.

If you find yourself in this situation too often, the solution is finally here. Stop feeling guilty all the time, instead follow these tweaks to make sure you are eating out the healthy way.

Do you want to lose weight? Start here for free

Walk to the restaurant

Walking shortly before you eat (typically within thirty minutes to one hour), promotes your metabolism, reduces the amount of sugar that stores up in your blood after eating, and protects your blood vessels against fatty foods.

If you are eating out, choose a restaurant close to your location that you can walk down to, or park your car at a convenient space several metres away from the restaurant and stroll down the rest of the distance, if the whole distance of the restaurant is not trekkable.

Walking before a meal can help get your system ready to get rid of the high amount of carbohydrates, sugar or high protein from the junk or not too healthy food you are about to eat.

Eat moderately

Moderation will help you maintain a healthy diet and also save money. One way you can eat moderately is by eating only one serving. Do not be tempted to go for a second serving because the first one was too delicious or did not satisfy you.

In fact, you should divide your first serving into two, eat one part at the restaurant and take the other part with you to eat later. If you do this, you are giving your system enough time to get rid of the first set of junk you consumed.

Make a healthy choice

Eating out should not necessarily translate to going to eat junks or unhealthy foods. There are also healthy foods at the restaurants. You just need to order right or make healthy subsitutes.

How to make up your mind to lose weight

Healthy subsitutes include ordering for water instead of beverages or requesting for vegetables filling in your sandwich instead of beef.

Another trick is to carry your own substitute along, such as honey, instead of using the sugar at the café if you have to drink coffee. You could also order for appetisers that would fill and hold you till you are able to get home to prepare your own food.

Walk back to your location

After eating at the restaurant, do not jump into your car or into any relaxing position, instead, slowly walk back to your car. And if you actually walked from your location, then just stroll back.

Do not walk briskly, for this is not recommended after a meal. You should indulge in moderate physical activity after eating as it aids digestion, burns calories and gives you a good heart health.

Are you craving an eat-out? Indulge yourself but always remember that too much of everything is bad.

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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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The concept of mindful eating for weightloss

Aside quenching hunger, eating plays a great role in your life but
most of you are not aware of this fact because eating is a routine activity.

There are some eating abnormalies you exhibit without plans to curb them. Some of this habit include:

  • Not eating at the right time: for one reason or the other, breakfast becomes brunch, lunch becomed dinner.
  • Finding it difficult to cook your own foods at times, instead you resort to eating fast food, junk or even skipping meals.

All of these habits summed up greatly affect the nutrition in your body. When trying to lose weight, it is pertinent to be mindful of what you eat, how and when you eat.

Mindful eating is learning to pay attention. Instead of eating mindlessly, putting food into your mouth almost unconsciously, not really tasting the food you’re eating … you notice your thoughts, feelings, and sensations.

In mindful eating, you learn to pay attention to:

  • Why you feel like eating, and what emotions or needs might be triggering the eating.
  • What you’re eating, and whether it is healthy or not.
  • The look, smell, taste, feel of the food you’re eating.
  • How it makes you feel as you taste it, as you digest it, and throughout the day.
  • How full (or sated) you are before, during and after eating.
  • Your emotions during and after eating.
  • Where the food came from, who might have grown it, how much it might have suffered before it was killed, whether it was grown organically, how much it was processed, how much it was fried or overcooked, etc.

If you adopt this technique to your weightloss routine, you will lose fat once and for all, and all your subsequent activities will be geared towards remaining fit. Mastering this technique takes practice. However, learning it is worth the time and effort.

At Slim Fit U, we will help you become conscious of your food consumption process as part of your weightloss routine.

We believe in the 80/20 rule, that is, 80% diet and 20% exercise. So when it comes to diet, and eating generally for weightloss, you can trust us to give you the best coaching, encouragement, group support and gentle nudges.

Aside for weightloss, some other benefits of mindful eating include:

  • Learning to eat when you’re hungry, and stop when you’re sated.
  • Really tasting food, and to enjoy the taste of healthy food.
  • You slowly start to realize that unhealthy food isn’t as tasty as you thought, nor does it make you feel very good.
  • As a result of the above three points, you will often lose weight if you’re overweight.
  • You learn how food affects your mood and energy throughout the day.
  • You learn what food best fuels your exercise and work and play.

Stop eating for eating sake. Eating is not supposed to be a mindless routine activity. Instead, eating is a well planned activity that should take extra care because, you are what you eat. And you know what? The saying, garbage in garbage out, is as real as tomorrow being Wednesday.

Our door is always open for questions, your weightloss concerns, and suggestions. If you are interested in joining our weightloss group on WhatsApp register here for a free starter session.

Reference: zen habits

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Seven ways to get junks off your diet


Junks are of no nutritional value to man’s food diet. It leads to an increase in weight and consequentially develops into health hazards that can in turn cause death.

Various blog posts have fixed their attention on either the ‘deliciousness’ of the junks, or on how dangerous it can be, but very little attention has been devoted to getting rid of this ‘delicious but dangerous’ diet from our dietary plan.

To some people, this may look like a fruitless exercise, a seemingly impossible task. But impossible as removing junks from our dietary plan may look, it is possible. Of course, it may be a difficult task.

However, it is important to know that we all consume ‘calorie-ridden’ food substances one way or the other and at different proportions, hence the reason for the differences in our weight.

Below are some tips that can help to get the junks out of our diet.

Slow and steady start

It is important to note that the sudden switch from all forms of junks cannot give result as quick as we want it. That is, it can’t happen overnight. It has to be a gradual process that can only happen over time. A dedicated weekly change in diet from junks to vegetables could be an excellent starting point.

liquid-1210614_1280Consume lots of water

Often regarded as the best liquid substance in the world. It is one of the few drinks with nutritional benefit. Drinking lots of water until it fills up the stomach is good.

Fall in love with the food you eat

There are so many delicious less dangerous food with more nutritional value out there that can surely tickle your fancy. Find yours and start eating.

Make sure you are eating enough food

After discovering what food you are in love with, determine and make sure you eat substantial amount of it until you get filled up.


Most people may be surprised to find this particular item on the list. But little do they know that exercise is a great way of getting the junks out of the diet plan. Once you realize an appetite or a craving, but not real hunger, the solution is simply exercise. Do something until you get bored or sleep.

Cut the addiction

If you discover you have become an addict to certain dangerous junks, reduce the consumption of such to a little less every day. Eat one instead of those three sugar-coated doughnuts during lunch break. If you are addicted to chocolate, slowly replace sweet milky ones with less sugary dark chocolates.

Get an occasional treat

A lot of people may be alarmed to see this here, many may tend to disagree but, trust me, this works well. Don’t be obsessed with avoiding junks. You’re allowed a treat once in a while. This may take some time.

If you find yourself wanting more than the occasional treat, step back and find the problem. Re-plan your eating habit to make sure you are happy, healthy and satisfied.

The usefulness of these tips are relative to your compliance and obedience to them.

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Health seminar on the link between diabetes and obesity

The link between diabetes and obesity

Did you know?

That about one third of all people with diabetes do not know they have the disease.

That diabetes is the leading cause of blindness in working-age adults.

On a brighter side, good control of diabetes significantly reduces the risk of developing complications and prevents complications from getting worse.

Join us as we bring renowned and experienced health care practitioners at SlimFitU’s Health Seminar tagged :
“Diabetes and Obesity: The Link.”

We will discuss indepth on how you can prevent diabetes and some lifestyle modifications that can help you live healthy.

Date: Saturday, 19th November, 2016
Time: 10:00 am – 2:00 pm
Venue: Central Medical Library Hall, Murtala Muhammad Way, Yaba

Register to attend here

Attendance is absolutely free!!

Please share

Hafsah Agbabiaka

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Six simple ways to live a healthy and happy life

“Life of man in the state of nature is solitary, poor, nasty, brutish and short”-Thomas Hobbes

Now, state of nature refers to life when there is no law and order. Take a moment, and think about the choices you make regarding your health and life. You cannot afford to live without rules. Longevity and good health has attendant rules without which there is no deal. To live healthy and better, you should consider the following:

Keep appointments with your doctor and dentist

You should never underestimate the wisdom of routine screening; it can be a life saver. Make appointments with your doctor and dentist for routine medical check-up. This could be a quarterly visit and should be consistent even when you feel very healthy.

You should also check-in for the scaling and polishing of your teeth at least twice a year; it improves your oral health. During visits to your doctor and dentist, you should not hold back, if you have questions.

Keep tabs on your girth

Obesity is a huge health risk. So, you should keep records of your weight and height. Estimate your Body Mass Index (BMI) and ensure it falls within what is considered safe.

If you have big bones and muscles, you will probably tip the BMI scale, so your best bet will be to check if your muscles are lean or contains fat. Your waist circumference is also a good measure of your fitness. You should keep the record too.

Keep record of your physical activity

Follow a physical activity regime that works for you. Usually a minimum of 2 ½ hours of moderate-intensity aerobic activity, or a minimum of 1 ½ hours of vigorous-intensity aerobic activity is recommended per week.

You should augment this with strength building programs and keep track of your compliance with your chosen program.

Keep a food diary

Beyond having a diet plan, keep a diary to measure your compliance. Your food diary also reveals which diet works for you and which do not. Applications such as Lose It!, Evernote, and My Food Diary are some of the numerous mobile apps that you can use for your food journaling purpose.

Check your mood and energy level

Every now and then, live like a child with no care in the world. Decide to be happy, kick off depression. Your emotional wellness is as important your physical wellbeing. Eat foods such as banana, nuts, ginger tea and eggs to literally boost your energy levels.

Consider your social network

We are social beings, so you should ensure you build strong and lasting relationships with friends. You can also join spiritual and social groups that enrich the quality of your life. Find a way to keep centered, you need this for a happy and quality life.

For every record you keep, you should transform them into action plan to improve the quality of your life. To live a healthy and long life, you need to follow the rules.

In what ways are you ensuring that you are healthy and happy? Tell us in the comment box below.

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Understanding the relationship of diabetes and obesity

Diabetes and obesity are deadly disorders of the human body.

The symptoms of the first is chronic high blood glucose levels (hyperglycemia) which is caused by the failure of the human body to produce any or enough insulin to regulate its glucose levels.

The other is shown by excess weight gain and is caused by the inability of leptin hormones to send signals to the brain or the blocking of leptin signals in the brain by insulin hormones.

Avoid obesity, start losing weight now

Insulin hormone in the body controls diabetes by regulating the level of glucose in the blood, but it also causes obesity by blocking leptin hormone signals from the brain.

Leptin is secreted by fat cells. It is responsible for telling the brain that we have enough energy stored and that we do not need to eat. Because of this, extremely high levels of insulin may be one of the reasons that people become leptin resistant and grow obese.

Excess insulin may be created in the body when the body cells do not see the insulin signals and the pancreas thinks it needs to produce more. This is known as insulin resistance.

According to Dr. Robert Lustig, a pediatric endocrinologist and an expert on child obesity, ‘excess dietary fructose from added sugars’ is one of the main drivers of insulin resistance. And, insulin resistance leads to critically high insulin levels.

Classification of diabetes

Diabetes is classified ‘type 1’ or ‘type 2’. Type 1 is about the body’s inability to make insulin and type 2 is about the body’s inability to react properly to insulin. Type 2 diabetes is the most common though. It makes roughly 90% of all diabetes cases reported.

Obesity Society, in the post ‘Your weight and diabetes’, explains that, ‘the single best predictor of type 2 diabetes is overweight or obesity.’ It says, ‘Almost 90% of people living with type 2 diabetes are overweight or have obesity.’

The body of overweight or obese people have added difficulty using insulin properly to control blood sugar levels, so overweight and obese people are more likely to get diabetes.

Insulin also sends signals to the fat cells, telling them to store fat and to hold on to the fat that they are carrying.

The link between diabetes and obesity

There are many other factors linked to type 2 diabetes. These include age, race, genetics, pregnancy, stress, family history, high cholestrol and some kinds of medications.

It is good news that type 2 diabetes is preventable. Diet, physical activity and weight management are among ways to prevent the development of diabetes.

A study that lasted three to six years found that lifestyle changes and small amounts of weightloss in the range of 5-10% can prevent or delay the development of type 2 diabetes among high-risk adults, according to Obesity Society.

More good news

You do not have to get confused on how to modify your lifestyle or lose weight in order to avoid obesity, and diabetes altogether. Attend SlimFitU’s Health Seminar themed:

Diabetes and Obesity: The Link

Join certified health practitioners and weightloss coaches on Saturday November 19, 2016 at our health seminar where we will discuss the link between diabetes and obesity, debunk weightloss myths, simplify healthy living jargon and share workable tips on avoiding obesity.

Register to attend for free here.

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Seven spices that fight obesity in the body

Spices are easily the most overlooked category of food. Meanwhile, they do not only add flavor and taste to meals, spices also fight obesity in the body. A spice, as described on Wikipedia, may be a seed, fruit, root, berry, bud or vegetable. Common spices include, nutmeg, cinnamon, black pepper etc.

Spices are basically underestimated because most people believe they are of no value other than to add attractive aromas to meals. They are majorly used in cosmetics, medicine and religious rituals.

However, a fact unknown to many people is that spices tend to add to the calorie composition of the body, despite the fact that many spices contain high portions of fat, protein, and carbohydrate by weight. They are ingredients that not only add flavor to your favorite dishes but help fight obesity in your body.

Here are a few of the spices that helps enhance your well being.


Ginger, a flowering plant that originated from China is popularly known for its cooking usefulness and its medicinal properties. It improves movement and flow in the intestine. It is useful in easy digestion.

It contains several oils, which gingerol happens to be the most important. Not only is ginger useful in guarding against obesity, it drastically lowers blood sugar and it may significantly reduce menstrual pain.

spice-991101_640Black Pepper

Also known as piperine, research shows that black pepper reduces fat levels in the bloodstream and is also an antioxidant. It has been known to combat gastrointestinal problems, inflammation, and other problems. Black pepper is not of medicinal benefit alone. Athletes and bodybuilders also benefit from the fat-burning benefit of black pepper.


This is a spice that is not so popular in Nigeria. It is a spice that boosts metabolism and is also regulates blood sugar. It makes an ideal recipe for diabetic patients, particularly people with type 2 diabetes. There are two major types of cinnamon, ceylon cinnamon and cassia cinnamon. 

Since high blood sugar level can develop to increased fat storage, cinnamon guards against this by improving insulin function, in turn causing weightloss.


Also known for its use in boosting energy level and metabolism. A common type of ginseng, known as panax ginseng has been linked to weightloss.


Cumin is a medicinal spice that has been discovered to enhance memory. It is useful for digestion and energy production and also a major recipe in improving glycemic control in people with type 2 diabetes.

Garlic and onions

These spices are surplus in Nigeria. They contain phytochemicals that are capable of breaking down fatty deposits in the body at the same time breaking down cholesterol, killing viruses and bacteria, and also guarding against heart disease.garlic-1144921_640

Cayenne pepper

It boost metabolism just like other spices and can aid the body in burning excess fats. It is a good a appetite suppressant, and it also helps to reduce calorie intake.

Which of these spices are you adding to your dish today? Tell us in the comments section.

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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.


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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Weightloss smoothie recipes that you can start with

Last week, I posted about ‘the whats and whatnots of weightloss smoothies’ and I promised to post weightloss smoothie recipes that I know of this week.

And just as I promised, I have a few weightloss smoothie recipes here that you can start with.

Each of the recipes here are for a one-time serving for an average-size person. Some of these recipes may seem high in calorie but know that they are high in good calorie that will help you shed weight and feel full until your next meal.

1. Mango Avocado Green Tea Smoothie

– 1 cup green tea
– 1 cup fresh or frozen mango chunks
– 1/2 medium avocado
– 1 cup spinach
– 1/2 tablespoon coconut oil
– A dash of sea salt
– A little honey (optional, mango provides enough sweetness already)

Nutrition information

– Calories 329
– Fat 22g
– Protein 4g
– Carbohhydrate 35g
– Fiber 10g
– Sugar 23g
– Vitamin C 131% RDA
– Vitamin K 216% RDA
– Calcium 6% RDA
– Iron 14% RDA

2. Berry Banana Smoothie

– 1 cup water
– 1 cup fresh or frozen mixed berries
– 1/2 fresh or frozen banana
– 1 cup spinach
– 1 tablespoon coconut oil
– 1/4 teaspoon cayenne pepper
– 1 tablespoon gelatin (optional, for protein)

Nutrition information

– Calories 251
– Fat 14g
– Protein 3g
– Carbohydrate 32g
– Fiber 5g
– Sugar 18g
– Vitamin C 43% RDA
– Vitamin K 181% RDA
– Calcium 10% RDA
– Iron 10% RDA

3. Blueberry Greek Yogurt Smoothie

– 1/2 cup water
– 1/2 fresh or frozen blueberries
– 3/4 cup of plain, Greek yogurt
– 1/2 table spoon chia seed or chia seed gel
– 1/4 teaspoon cinnamon
– 1/2 tablesloon honey (optionally use 1/2 banana to sweeten)

Nutrition information

– Calories 327
– Fat 20g
– Protein 8g
– Carbohydrate 31g
– Fiber 5g
– Sugar 21g
– Vitamin C 13% RDA
– Vitamin K 86% RDA
– Calcium
– Iron

To prepare each smoothie recipe, place the ingredients in your smoothie (highspeed) blender. Blend for 30-45 seconds or till it is as smooth as you like. With lowspeed blender, blend everything else before the coconut oil to avoid clumping.

Feel free to vary ingredients to your preference if you wish. Every new variation you make will just be another great weightloss smoothie as long as you use the right ingredients. Enjoy!

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The whats and whatnots of weightloss smoothies

Smoothies are great for weightloss. This is because they are usually low-calorie and nutrient-laden. One can also control the ingredients.

Smoothies really taste great and help you lose weight if they are well prepared. Smoothies that taste great and work well for weightloss usually contain certain ingredients and cannot not include some others. These are the whats and whatnots:

The whats


Avocado, also known as alligator pear, is a great source of healthy fats, vitamins and minerals. It is a preferred thickener for healthy smoothies. It gives smoothies that signature creaminess.


Generally, berries are high in fiber. They also work as antioxidants. Berries add flavour to smoothies without adding high level calories and sugar. Any kind of berry will do, strawberry, blackberry, blueberry, raspberry, etc.

Leafy greens

Green leaf vegetables are loaded with phytonutrients and low in calorie. They have high fiber content as well. Ryan Carmody, author of ‘15 Simple Healthy Smoothie Recipes‘, advises that one should rotate one’s greens on a regular basis.


Smoothie recipes usually require milk or juice to mix up. But to reduce calorie and sugar levels, it is best to mix with tea, water or ice. Green tea is particularly suitable for weightloss and can replace juice.

The whatnots

Canned fruits or vegetables

Because canned fruits and vegetables often have added preservatives or sweeteners, they usually have high level of calories and sugars which make them cause weight gain instead of weightloss. Fresh commodities are the best, if fresh ones are unavailable then use frozen ones, but avoid canned ones by any means. Many canned foods have lost a great amount of nutritional value.


If you are thinking weightloss, then you must forget about sugars. No room for sugars in weightloss smoothies. If you are making very sweet smoothies, then you are probably overusing sweeteners and adding too much sugars. Honey is a more natural and low-calorie sweetener that you can use.


Most diary products have very high calories and it is best you avoid adding them in your smoothie, especially milk or ice cream. Some diary products are exceptions to this, like raw milk which is high in protein and low in sugar, Carmody suggests.

Fruit juice

Fruit juice has low nutritional value and is high in sugar and calorie. Most juice contain sweeteners and preservatives, and they have lost the fiber of the whole natural fruit.

I will share some of the best weightloss smoothie recipes I know of next week. Visit back next week or subscribe for post notifications to get updates in your email.

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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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