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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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.

RAMADAN MUBARAK FROM ALL OF US AT SLIM FIT U SOLUTIONS.

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Weightloss friendly foods for your meal plan

Foods

Food relatively influences hunger, hormone generation and calorie burn-down in the human body. This is why some foods are better for weightloss than others, according to science.

For people trying to lose weight, it is a good idea to stick to foods that are weightloss friendly.

Based on their overall effects in the human body, here are top weightloss friendly foods that you should know:

Whole eggs

Egg has almost all the nutrients that the body needs in its yolk. It is very high in protein and can make one feel full without eating large amount of calories.

Kris Gunnars, a nutrition researcher, writes in his post ‘The 20 most weight loss friendly foods on the planet’ on AuthorityNutrition.com that, an ‘8 week study found that eggs for breakfast increased weightloss on a calorie restricted diet.’

Tuna

Tuna fish is a lean fish, meaning it is fish with low fat. It is a low calorie and high protein food.

‘If you’re trying to emphasize protein intake, then make sure to choose tuna canned in water, but not oil,’ Gunnars advises.

Cruciferous vegetables

Cruciferous vegetables are vegetables that are members of the family Cruciferae. These are the gabbage and broccoli family. Apart from being high in fiber, this class of vegetables also contain some amount of protein.

They also contain cancer fighting substances, Gunnars noted.

Soups

Foods with lots of water often have low energy density and they make people feel full without eating too many calories.

‘Some studies have shown that eating the exact same food, except made in a soup instead of as solid food, makes people feel more satiated and eat significantly fewer calories,’ according to Gunnars.

Beans and other legumes

Legumes like beans, lentils, kidney beans, black beans and some others, are highly useful for weightloss. These foods are high in fiber and protein, two nutrients that have been linked to satiety.

But Gunnars warns that ‘the main problem is that a lot of people have problem tolerating legumes. For this reason, it is important to prepare them properly.’

Boiled potatoes

White potatoes score high on satiety index, the scale that measures how filling foods are. On top of that, they contain a large variety of nutrients, a ‘little bit of almost everything’ the body needs.

‘They are particularly high in potassium, a nutrient that most people don’t get enough of and plays an important role in blood pressure control,’ Gunnars mentioned.

Other root vegetables like sweet potatoes are also excellent.

Nuts

Nuts are great snacks. They have a balanced store of nutrients. They contain fiber, protein and healthy fats.

Nuts are high in fats, but are not fattening. However, they are high in calories, so it would be wise to not eat too much of them.

Gunnars writes that, ‘Population studies have also shown that people who eat nuts tend to be healthier, and leaner, than the people who don’t.’

These foods should help you achieve weightloss without having to stay hungry or keep a strict eating timetable.

This list could be useful for your next shopping, you can find it here anytime.

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Why you should take rests after fitness activities

Fitness

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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