Indoor exercises for rainy days

Indoor exercises for rainy days

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

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

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

 

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

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

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

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

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

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

 

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

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

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

Which of these activities do you wish to try out?

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Signs that indicate your weight is unhealthy

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

Here are some signs that indicate your weight is unhealthy

1. Body mass index

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

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

2. Waist measurement

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

3. You snore a lot

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

4. Your knees, back and hips hurt

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

5. You are always tired

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

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

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

References

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

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

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Why you 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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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.

 

Reference link

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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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Three fun and relaxative ways to lose weight

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

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

1. Go sightseeing

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

2. Play games you love

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

3. Go visit a friend/family

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

Get active. An active woman is a healthy woman.

Important link

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How to remain motivated through your weightloss journey

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

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

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

1. Write down your weight loss goals

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

2. Join a support group

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

3. Add colorful meals to your diet

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

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

4. Set a new target

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

5. Celebrate your victories

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

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

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The most effective weightloss resolution

Weightloss resolution? no way!

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

How do you do this? Ask yourself the following questions

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

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

Here are some of them

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

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

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

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

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

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

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

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

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Invitation to our free weightloss programme

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

SlimFitU’s free weightloss programme for December/January

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

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

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

Registration closes next Friday, 23 December, 2016.

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

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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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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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What a balanced weightloss plan should include

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

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

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

Whole fresh natural food (not junks)

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

Track food intake

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

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

Sweat out

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

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

Water

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

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

Track your weight

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

Groups and communities

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

Join my WhatsApp group for community weightloss support

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

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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

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.

Berries

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.

Tea/water/ice

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.

Sweeteners

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.

Diary

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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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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Four healthy fats that work for weightloss

Fats

Over the last two decades, several health and weightloss campaigns have been launched against fats. In that period, health and weightloss advisers started to recommend that meals should have less fat.

This was based on the belief that fats were generally connected with increased risk of heart disease and obesity.

But a group of diet and nutrition researchers led by Dr Iris Shai of Ben-Gurion University of the Negev, after a 2-year study between 2005 and 2007 in Dimona, Israel, made observations which revealed that fats are more healthy than we thought.

Dr Shai, et al., observed that moderate-fat diets, especially ones with high proportion of monounsaturated fat supported weightloss and healthy heart than low-fat and low-carbohydrate diets.

Following this observation, here are four healthy fats that you can have in your diet even when you are trying to lose weight:

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Butter

Butter faced very harsh criticism in the war on fat that it would be surprising to see it make a comeback. But here we are and it is about to make a respectful comeback.

The new knowledge that butter is rich in omega-6 and omega-3 fatty acids which help the brain function well and improve skin health is changing the former beliefs we had about it.

Butter is also rich in fat-soluble vitamins (A, D and E) and trace minerals, including ‘beneficial selenium’, a powerful antioxidant, Dr Josh Axe explains.

Omega-6 and omega-3 fatty acids are essential nutrients, they are not produced by the body, rather our body needs food sources like butter to get them.

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Avocado

Avocado is a common fruit with numerous benefits. It is very rich in monounsaturated fats which increase the level of good cholestrol, also known as HDL (High Density Lipoprotein) and lowers the level of bad cholestrol, LDL (Low Density Lipoprotein), in the body.

It is also a super storehouse of healthy protein and has the benefits of vitamin E.

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Coconut oil

One of the richest source of saturated fat is coconut oil. It is very rich in fats called Medium Chain Triglycerides (MCTs) which make it easy to digest. This kind of fat also boosts metabolism.

Coconut oil is very suitable for cooking. Saturated fats like coconut oil are recommended as the best choice for high-heat cooking because they are more stable and do not react to oxygen easily, nutrition researcher Kris Gunnars wrote.

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Omega-3

You can get Omega-3 fatty from seafoods like salmon and sardines. It helps improve brain function and skin health. It does not cause weight gain.

The best types of omega-3 fatty acid are DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) which are readily found in seafoods like salmon and sardines.

Do not fear or avoid fat because you are on a weightloss journey. Saturated and unsaturated fats can be part of your diet. They contribute little to weight gain than low-carbohydrates and refined sugars would do.

Above all, always remember that moderation is key in anything you consume.

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Scientific tips for losing weight fast and painlessly

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

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

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

Giving up should not be an option.

Join my WhatsApp group for community weightloss support

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

Reduce sugar and starch intake

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

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

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

Eat proteins, fats and vegetables

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

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

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

Lift weight

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

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

Drink water ahead of meals

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

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

Have a good night sleep

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

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

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

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What is the best way to lose weight?

best way to lose weight

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

How to start small

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

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

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

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

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

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

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

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

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

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

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

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

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Discover the right diet for your body type

Diet

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

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

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

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Pear

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

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

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

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

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

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

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Chili pepper

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

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

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

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

Apple

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

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

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

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

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

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

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

What body type are you?

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Eight foodie tips for staying fit

Fit

Do you just love good food and can’t help it with your cravings but you are scared of adding some pounds in the wrong place? Here are some tips to help you with your foodie lifestyle and help you stay fit.

Water it down

The water therapy offers the easiest and simplest way to cut down your weight gain. It is the go-to choice for healthy living because it hydrates you without adding any extra calories to your daily consumption. According to research, drinking water before you eat helps to boost your metabolism by 24 -30% and reduces the quantity of food that you tend to consume.

Do not skip breakfast

Are you in the habit of skipping breakfast? Then you need to stop because weight gain is the end result of skipping breakfast. When you don’t eat breakfast, it leads to a drop in your metabolism and increases your hunger. This causes you to eat more than expected which adds up to more calories in your body.

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Go on a beef fast

Do you feel your meals are not balanced without a chunky piece of meat? You are not alone. However, different research studies in the UK and United States have confirmed that people on plant based diet tend to have a significantly lesser body weight and lower body mass index (BMI).

So for people who love their beef why don’t you try a beef fast? Strike off a day of the week, you decide go vegetarian. Is it possible? Yes you can.

Exercise portion control

Have you ever thought about using smaller bowls when you want to eat? It helps you to pay attention to the size of your daily intake. This may not be easy at first but you can take baby steps by reducing your food portions by 10 – 20%. Cutting your servings to half with fruits and vegetables can also help to trigger the desired weight loss.

Eat more fruits and vegetables

This combo is rich in fibre and helps to control blood sugar and cholesterol level. Switch up your diet with fruits and veggies to replace other foods that are high in sugar, fat and salt. You will be surprised at how delicious some vegetables taste. Making this transition will allow you to reduce the risk of obesity related diseases and diet-related problems. Why not try a combination of three to four fruits daily.

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Get your fitness groove up

Many of us do not like the sound of exercise or workout but the keyword here is consistency. Do not be restrictive with your exercise routine. Even during work hours, instead of taking the elevator, you can take the stairs.

Walking comes in as a thoughtless way of keeping the body moving and alert. You can also get an accountability partner to keep you focused on your fitness goals.

Snack wisely

We all love to relax after work, munching on something maybe in front of the laptop or television. But snacking can be done in a healthy way with substitutes such as nuts, whole grain cereals and even fruits instead of candy and pastries.

There you have it. Eat your cake and have it, the drink is on us.

Images: Pixabay

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