Sunday, 23 June 2013

Fighting the dreaded plateau.

10:40 pm 3 Comments

I'm sure some of you guys have heard about the weight loss plateau. Hmmmm, it's not a myth like I thought o, it's very real. You know as you loose weight, your body's metabolism rate drops, because it takes a smaller amount of energy to sustain a smaller frame. So when this happens, the rate at which you loose weight drops or stops for a while if you don't do something about it.

This wicked thing happened to me o, for like 2 weeks I didn't see any significant change in my weight despite my serious workout sessions, I felt very sad o, it's not even funny. So I began to research about it, even though some of my friends went through the same ordeal and conquered. You know when you hear gist and when it actually happens to you are two different things. Lol! So on Saturday I checked my weight and to the glory of God, I had lost 1.1kg making it a total of 20.2kg off my body so far!! I was soon happy, I hope it continues to drop. So here's what I did.

  1. First of all, I stopped cheating. No more by the side chops. 
  2. I cut more calories by eating more veggies and less carbs.
  3. I did less cardio workouts and more high intensity workouts, this helps to burn more fat in less time.
  4. I did my workouts in the morning before eating so I can burn more calories as glucose is depleted.
  5. I worked out harder by adding evening workouts to my morning workouts and I also added a few squats during the day as jara.

Basically, the idea is to reduce food portions and/or intensify workouts. I decided to do the two for greater results, since I have 15kgs more to go. Seems hard abi, its not if you really want that gorgeous and healthy body. Weight loss is about determination, I may not have it all the time but I draw energy from those around me and from you guys that motivate me each day. Look for what motivates you and hang on to it tight! If you experience a weight loss plateau, don't give up, work harder, keep doing what your doing, the effects will show on your body even if the scale refuses to move.

God bless you.

How to get a flatter stomach in a week without exercise.

10:02 pm 1 Comments

Hi sweets, sorry I've been MIA for a while now, it's network o, Abeg forgive me. I saw this topic on a website and decided to share with you guys, it's very straight forward and precise.

  1. Drink lots of water.
  2. Eat a balanced diet of carbs, proteins and fats in every meal. Carbs should be the smallest, portion wise.
  3. Eat smaller meals through the day so your tummy isn't too full and puts stress on your digestive system. Eat like 5 or 6 small meals.
  4. Limit your salt or sodium intake. Watch out for sodium levels on the back of packed foods, sodium makes your body store water weight and this makes you look bigger than you actually are.
  5. Stop drinking soda.
  6. Avoid artificial sweeteners.
  7. Don't do anything that will cause you to swallow too much air. E.g drinking through a straw.
  8. Do a colon cleanse.
The last point is very important, you can ask your doctor for a safe way to achieve this, (i wrote about this some days ago)some of us maybe carrying up to 3kg worth of waste lined on our intestine walls.....not good at all. 
Remember portion control!

God bless you.

Friday, 14 June 2013

Why skip breakfast?

12:59 pm 0 Comments

I know some people will say "if only she knew how busy I was" Lol. My dear, no matter how busy you are, please try not to skip breakfast again. You know what they say; breakfast is the most important meal of the day. This is very true because from my own experience, whenever I skip breakfast, I tend to binge throughout the whole day and I end up feeling bad and regretting my action.  Don't get me wrong, you should definitely fast if you need to but, afterwards please try and recoup with nutritious meals, your body will thank you for it.

I decided to write about this today because a few of my friends love to skip breakfast and they give excuses like: "I am not a breakfast person" , "if I eat now I will sleep all day" , "I had a lot to eat last night" , "I am not a tea person" duh!! Hahahahahaha!!!

By eating breakfast you get to kick-start your day and you feel rejuvenated and very alive, even if it is a glass of fruit smoothie. I like my breakfast light for example eggs, oats, tea. But you can have it heavy if you must. Hmmmm, I'm not saying you should load up with eba o! According to WebMD, here are some of the reasons why you must not skip breakfast:
  • Breakfast eaters are healthier, they have good blood and sugar levels.
  • They feel more energized, more strength and endurance for the days physical activities.
  • They have better cholesterol levels.
  • They remember better, they have improved concentration and performance.
  • They consume less fat and more nutrients.

Now aren't these reasons good enough for you not to skip breakfast again? Hmmmm. These are some of the goodies I love to have for my breakfast, if you have a busy lifestyle, you can pack up your breakfast and have it once you get to the office.
  • Eggs
  • Oatmeal
  • Wheat bread
  • Bananas
  • Cereals (Kellogg's special K, Cheerios, fruit n fibre, all bran etc.)
  • Fruits (smoothie or plain raw)
Some people like coffee in the morning which is fine, but I prefer Plain tea. Remember guys portion control is key, not because a particular food is healthy for you, then you are free to kill yourself with it, nooooo! 

God bless you,

Tuesday, 11 June 2013

Eat your vegetables.

11:45 am 2 Comments

Vegetables are one of the best things to happen to mankind, ever! Many people run from them for reasons best known to them. Lol. They are a very good way of nourishing the body by providing it with vitamins and minerals, fiber for good digestion, antioxidants and also for weight loss(they are high in water content and are very filling with very low calorie content). See, I haven't used any body lotion since after my baby and people keep asking me what lotion I use, well none is the answer. I just think my skin is clear because of all the fruits and vegetables I eat.

As researchers would say "It's always best to eat veggies and fruits raw" as it has many benefits like it gives us more energy,you get to sleep well at night (I can validate this one because I do sleep well at night and wake up feeling very alert and strong, even with the baby)' it gives you increased mental clarity, and good news is that you can eat as much as you want and clean out your bowel more often.

Now here's how I eat my veggies:

  1. I make salads. I add lemon sometimes or avocado pear, or boiled and diced chicken. You can try that or add boiled turkey and shredded Titus fish to yours for more effect. But if you have to add salad dressing , go very little o.
  2. Steamed veggies: I love to steam my ugwu and okro together, I add lots of pepper and crayfish and little Maggi. I love to have this for dinner because it's light and gets my bowel moving by morning. You can steam carrots, cabbage and bell peppers, yummy stuff!!,
  3. Juicing: This one I think is very cool because sometimes I have plenty veggies and fruits about to go bad, I simply juice them or make smoothies for the whole family. They won't even know its raw vegetables because they taste great! I love to blend cucumber,watermelon, pineapples and green peas. Tastes wonderful, I add bananas sometimes and blend with ice cubes.
  4. Nibbling: I nibble on my raw veggies all the time, especially carrots. It's best to eat raw veggies on an empty stomach because they make the body work hard to break down the fibers thereby burning calories.  Nibble on your veggies and fruits and down it with a glass of water before your main meal. It would even make you feel a bit full so you eat less.
So my sweets, I gat to go now, take care of yourselves and eat right for a great body. Enjoy your week.
God bless you.

Wednesday, 5 June 2013

Avoid these foods when trying to loose weight.

2:48 pm 4 Comments

Hi sweets, sorry about the long absence, it was because of bad network o, please pardon me. So i checked my weight this past Saturday and i lost just 0.4kg from the previous week. I actually know why this happened, i ate some things that i shouldn't have eaten, i indulged too much *sad face*. Anyway, it happens, and i have noted my mistake and I'm ready to make things better and burn more this week. Did i mention that i have resumed gym? yipeee!! So i feel i need to share with you guys a list of some bad foods that i feel should not be a part of your diet while trying to loose weight, else you wont see results.
  1. SODA: This includes all forms of sugary and fizzy drinks i don't want to mention names, i know you know them lol. my own weakness used to be Chivita juice, when i was pregnant i drank a pack every 2 or 3 days. It was bad!! But now, since February 2013, i have not tasted it or coca cola either, funny part is i don't even miss them.   That's what eating good food does to your body, you stop carving bad foods. Try and replace these sugary drinks with natural and fresh fruit juices or smoothies.
  2. SNACKS: This is another killer lol. Please if you are a regular 'meat pie and sausage for breakfast person' abeg the time has come for you to match break. These snacks (especially if not home made) are highly fattening o, and can raise you cholesterol levels.  Replace them with home made light snacks made from wheat and other whole grains (if you have to) or leave them for now till you have lost some weight. Snack on fruits and veggies like carrots etc.
  3. ALCOHOL: i know some people will just laugh when they read this one, they think its impossible to do.  I don't drink much though, so it wasn't a big deal for me to cut it off from my life. You need to cut down or stop drinking alcohol completely if you want to loose weight. Alcohol is basically the refined juice of natural foods which makes it a drink of pure concentrated sugar that will make you gain weight fast! *scary*
  4. SALT AND SUGAR: I cant even soften this one, see too much salt makes you put on so much water weight, making you look fatter than you already are. Do you know that i had up to 8kg of water weight? Its not a small something o, so all ye salt lovers, take am easy o. Then sugar, hmmm, the more sugar you take , the more sugar you will crave. That's all I'm going to say. If you really want to sweeten your teas and oats, use a little honey instead and stay away from artificial sweeteners.
  5. CAKE: This one is another weakness i had, but to the glory of God almighty i have overcome it.  I only just ate my first piece of cake (since February) this week on my sons birthday. 
  6. BREAD: If you have to eat bread like me please eat wheat or whole grain bread and remember portion control, a slice or 2 is enough for breakfast.
  7. CANDY: No think am o, leave this one for the kids, i'm sure you know it full of sugar.
  8. FRIED FOODS: yes ooo, this one is another major one that some of us cant do without. well if you must just limit your intake of fried stuff per week so you can see results at the end of the day.

There are many more 'sin' foods that one must avoid when trying to loose weight, but i feel these ones are really major and concerns most of us. Do take care and remember to eat healthy, control your portion size and then stay active.
God bless you,