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How To Lose Weight In Nigeria Fast! (A Simple “No-Nonsense” Guide)


Ever feel like...

it's almost impossible for you to lose weight in Nigeria because of the Naija foods you love to eat?

Imagine going for a proper Naija party with "all you can eat" Jollof, poundy, orishirishi and more....

And you can only have salad with water because you’re watching your weight

Difficult right?  I concur.

lose weight in nigeria

Now:

What if I told you that your weight loss problem has nothing to do with the tasty Nigerian foods you love... but... all to do with one “simple thing” (hint: it's not exercise)... and .....

Continue reading

Weightloss reasons-36 Reasons That Will Change The Way You look At Weight Loss

You probably already know that losing weight is serious business:

Being overweight is not only bad for your looks but can lead to some more serious issues.

Are you looking for reasons (ginger!) to start losing weight now?

Well today you’re in for a treat because I’ve put together a list of  36 weight loss reasons that would motivate anyone to want to lose weight

Health Reasons

 1.Reverse Type 2 Diabetes

Obesity and Type 2 diabetes are two conditions that are closely associated together.Obesity is a major risk factor for type 2 diabetes.

It’s surprising how effective losing weight can be at reversing the effect of type 2 diabetes

In a recent study showed that 11 type 2 diabetes patients on a severely calorie-restricted diet were able to get their blood sugar levels and insulin secretion activity back to normal within seven days.

That’s good enough reason for anyone with or wants to prevent type 2 diabetes to want to lose weight

 2.Less Asthma And Allergy Symptoms

Being overweight puts a burden on the adrenal glands – which are involved in managing asthma and allergies. Being overweight is also a strain upon the respiratory system and can worsen asthma symptoms.”

“For some people, being overweight contributes to worsened asthma and allergies,” Dr. Michael Wald (integrated medicine specialist in Mount Kisco, N.Y)

That’s a weight-loss reason you can breathe on.

3.Less Foot Pain

Disturbed by foot pain? Losing some weight can help because Less weight means less pressure on the part of your body that bears most of that pressure — your feet…

A recent study of people who lost an average of 90 pounds after bariatric surgery found that their complaints of foot pain dropped by 83 percent

4. You Protect Vital Organs

Being overweight can affect some of your vital organ

Swedish researchers have reported that being overweight triples the risk of chronic renal failure (CRF), a gradual, irreversible loss of kidney function. The researchers estimate that obesity causes 11 percent of CRF cases in women. Likewise, having a higher BMI increases the risk of gallbladder disease, according to researchers from the Lawrence Berkeley National Laboratory in California.

Another serious reason for anyone to lose weight

 

5. Your Joints Feel Less Stressed (Arthritis Relief)

Being overweight can cause joint pains (Arthritis). A number of studies have shown that weight loss improves arthritis pain.

A recent study of 87 older adults with knee arthritis found that those in a weight-loss group reduced their pain and improved their function significantly over a control group that did not lose any weight.

6.Sound Sleep

Obesity is the No. 1 risk factor for sleep apnea. Extra body fat in the chest and neck can restrict air passages, causing you to wake up frequently to help catch your breath. Considering that sleep apnea can be life-threatening, this weight-loss benefit is a significant one.

A recent study of 264 people withsleep apnea and diabetes discovered that those who lost the most weight showed a significant decrease in sleep apnea symptoms. In fact, the weight-loss group saw their sleep apnea symptoms cut in half.

That’s a weight-loss reason you can sleep on

7.Your cancer risk may drop

Losing weight lowers the risk of you having cancer

Overweight women have four times the endometrial cancer risk, probably for the same reason they’re at increased risk for breast cancer: Body fat produces estrogen, a hormone linked to both diseases, says a recent study at the University of Texas M.D. Anderson Cancer Center in Houston.

That’s a serious reason you’ll want to lose weight now!

 8.Your heart is safer

Losing weight and Exercise strengthens your heart muscle as well as reduces your risk of heart disease and other related conditions

The bigger you are the more likely you are to suffer a heart attack earlier in life—12 years sooner for the most obese, a study in the Journal of the American College of Cardiology says. And overweight people are more likely to have diabetes and high cholesterol.

That’s a safe reason for anyone to lose weight.

9. You feel less depressed

There’s an association between obesity and depression. Exercising works as an antidepressant.

“Many overweight people suffer from severe depression, and depression can also increase the chances of being overweight as it reduces the individual’s ability or desire to help their overweight situation or to prevent it in the first place,-” Dr Wald

10.You stay sharp

Obese people, particularly those with large bellies at midlife, are 260% more likely to develop dementia (mental and intellectual deterioration)

And the bigger the belly the greater the risk, perhaps because of hormones or inflammatory factors produced by the abdominal fat itself.

That’s a smart reason for you to lose weight. 

11. It helps your fertility.

Studies have shown that losing as little as 5% of body weight can dramatically improve chances of pregnancy- and we’re not just talking about the female partner here – men can improve their fertility by losing weight too

12.It reduces PMS symptoms.

Ladies, PMS also can be helped by losing weight, as the loss of fat tissue can have a favourable effect upon hormonal balance.”

13. You can enjoy better medical care

Some doctors’ associate obesity with unpleasant character traits including hostility, dishonesty and poor hygiene, research has shown.

In fact:

in a survey of nearly 2,500 overweight and obese women, 69 percent said they had experienced bias during a doctor visit. The unfortunate result is that doctors spend less time with overweight patients and even avoid doing preventive exams and screenings, a Yale University Rudd Centre report concluded.

 14. It manages chronic body pain

Losing weight helps in take away your usual body pain like:

Back pain, neck pain etc.

15.Health will improve

Losing weight will improve your overall health and keep you healthy. 

Feeling better about yourself Reasons

16.Glowing Skin

Have you ever noticed how people’s skin looks better in a “before and after” picture after losing weight?

Yes being overweight can affect your skin in many ways!

”Skin elasticity and colour are known to be altered by problems with nutrition, and diets high in carbohydrates and sugar can cause skin pallor and skin tags,” – Dr Wald.

That’s a bright idea for you to lose weight.

17. Better Mood

When you’re overweight, your entire system is out of balance, and this includes the hormones that impact your mood. As a result, losing weight can increase your overall well-being and decrease the severity of depression.

In a study, researchers found a 25 percent increase in the risk of developing mood disorders among the obese. The stigma of being overweight plus limited physical activity could contribute to depression, researchers says

A Weight-loss motivation you’ll be happy about.

18.Improve Memory

A recent research shows that losing weight can go as far as boosting memory

One study compared 109 people who underwent bariatric surgery to 41 people in a control group who lost no weight. After 12 weeks, the researchers discovered that those who’d had the weight-loss surgery had significantly improved memory, compared with the control group

That’s a weight-loss motivation you’ll want to remember.

19. Your workouts are easier and more fun

You are more likely to exercise because:

Obese women have more aches and pains than normal-weight women,

and they worry about injury or just feel too overweight to work out.

And many say they are too self-conscious to go to a gym.

20.You’ll save money

Overweight people are more likely to pay more for their health care.

One Fortune 500 companyestimates that for each dollar spent on preventative health, including exercise, it saves $2.71 in future health costs

Losing weight and staying fit can help you save money in the long run.

21. It makes you a good example for your loved ones

Whether you like it or not;

People are watching you!

Your friends, parents, siblings, spouse, children and even neighbours observe what you do and take note.

By losing weight:

Others will respect you more

You’re inspiring those around you to help them do the same

22. It adds years to your life: You’ll live long enough to spend quality time with my grand kids

23. You’ll have better sex: you’ll enjoy sex and be able to satisfy your partner more.

24. Less sweating: you’ll sweat less in your areas like armpit, back , face (ladies your make will be intact) etc.

25. It improves self-esteem:  you’ll be able to feel better about yourself. You’ll be happy with yourself when you look in the mirror

26.Boosts confidence: losing weight boosts your confidence at work and other in areas of life too. You’ll also feel comfortable talking to new people.

27. You may earn more money or get a better job: The stereotype that fat people are lazy won’t apply to you anymore, therefore you’ll be able to get a better paying job, maybe you can even become a model 🙂

28. Look Younger: It doesn’t just make you look younger, it makes you be younger. You won’t look older than your age anymore.

29. You’ll be more energetic: You’ll get more work done at home, office etc.

30. It will make you win at life:  you’ll feel a sense of accomplishment. You’ll have a better believe system and discipline, which you can apply in other areas of your life.

31. Your Cloths fit better: You can wear any clothes you feel like, because you know you’ll look GOOD in them. (Including fashionable cloths.)

32. You’ll be more attractive: you’ll get more compliments from your spouse, colleagues at work, strangers etc. because you’re more appealing.

33.You’ll be fitter: you’ll not get out of breath easily and able to play with your kids (or future kids)

34. You’ll be stronger: you’ll be able to do more things (like swimming) and you’ll play sport at a better level.

35.You will not get teased: you will no longer get abusive or embarrassing comments from other people and nobody will be judging what you eat.

36.You’ll feel less conscious in public: you’ll be able to exercise without discomfort or embarrassment and you’ll be happy going to restaurants, the beach etc.

Now It’s Your Turn

Step #1 is answering the question WHY you want to lose weight (even if it’s not on the list) and let me know by leaving a comment right now!

Step #2 is to write it down (your WHY) with your weight loss goals where you can see it daily.

Step #3 is to TAKE ACTION!

PS: Finally please remember to share it on facebook and twitter using the share buttons on your screen.

 

18

Missing Piece In Your Weight Loss Journey

 

weightloss-goal

You’ll agree with me that:

it’s REALLY hard to stick to new year’s resolutions,

such as  “I will losing 20 kg this year”

right?

well,  it turns out , you can easily stick to your

new year’s resolutions, lose the amount of weight you want and keep it off!

by doing this one  simple thing (the missing piece!).

And in today’s post i will show you what this missing piece is and how you can add it to your weight-loss journey.

Most people, in their weight loss journeys, have no map to show them how to get to their ideal weight.

Looking for diets, quick tactics and strategies to lose weight is irrelevant until you have a plan.

That’s where a “weight-loss goal”comes in

A simple Weight-loss goals can mean the difference between success and failure.

 You might be wondering:

“What is a weight loss goal?”

A weight loss goal is simply a plan that helps you convert your thought into action.

If you fail to plan then you plan to fail.  

Why is a weight loss goal even important sef?

A good weight-loss goals can help keep you focused and motivated.

Want to know the best part?

They provide a plan for you to shift to a healthier lifestyle – which is the most important thing.

Types of weight loss goals

1.Outcome/Long-term goal

They are goals you hope to achieve in the end. Long-term goals help you focus on the big picture. Examples of Long-term goals are:

  • “I want to lose 10kg in 2 months”
  • “I want to get six packs in 6 weeks”       

Most people  make this kinds of goals all the time

But guess what?..

This goals gives you a target but doesn’t explain how you will reach it. Also long-term goals may seem too difficult or too far away. This brings us to another very important type of goals

2. Process  goals

A process goal is a necessary step to reaching a desired long term goal or outcome.

For example if your long term goal is to lose 10kg in 2 months

Then your process goals will look something like:

  • “I’ll eat fruit and vegetables 3 times daily”
  • “I’ll jog for 30 minutes daily”
  • “I’ll drink 35cl of water after every meal”

You get the idea!

Process goals may be mainly helpful for weight loss because you focus on changing behaviours and habits that are required for losing weight.

So start breaking down your long-term goal into a series of smaller, short-term goals.

Before you do, make sure to read.….

How to create successful weight-loss goals.

Now:

Not all weight-loss goals are helpful. Unrealistic and overly aggressive weight-loss goals can easily discourage you.

Use the following guideline for creating SMART goals that will help you reduce weight and improve your overall health.

  • Specific. A good goal includes exact details. For example, a goal to exercise more is not specific, but a goal to jog 15 minutes early in the morning daily is specific. You’re stating what you will do, how long you will do it, and when you will do it.

“Many goals start out being too difficult and too general. That’s a set up for failure,” says Mical Kay Shilts, Ph.D., assistant professor, Family and Consumer Sciences Department, California State University, Sacramento

  • Measurable. If your goals can be measured, then you can easily know how successful you are at meeting your goals. For example a goal of eating better is not easily measured, but a goal of eating 1,500 calories a day can be measured. A goal of going to the gym is not measurable. A goal of going to the gym for 30 minutes, three days a week is measurable.
  • Attainable. An attainable goal is one that you have enough time and resources to achieve. For example, If you haven’t exercised in years, don’t plan on going to the gym for two hours, six times a week—it’ll never happen. However, two to three times a week might be attainable.
  • Realistic. It’s common for dieters to set lofty weight loss goals for themselves. For most people, a realistic long-term/outcome goal is losing 5 to 10 percent of their current weight but….

A 2001 study from the University of Pennsylvania found that on average, overweight people set a goal of losing 32% of their body mass. That’s three times the amount needed to achieve better health

 Setting an unrealistic goal may result in disappointment or the temptation to give up altogether.

  • Time bound: I want to lose 10kg “soon” is just a wish.

A goal not on your calendar is just a wish

Set goals that have a dead line.

A perfect example is I will to lose 10 kg by 10th of July 2016

Once you remember the acronym S.M.A.R.T then you can easily set your proper weight loss goals

Sounds simple, right?

Anyhow! … now you know how to set your weight-loss goals

Next is to look at:

How To Achieve Your Weight Loss Goals

You can achieve your goal weight — as long as it is reasonable and attainable.

Remember that you’re on a journey to improve your life and health and gain control over your weight. It’s not about perfection.

Here are a few expert tips to help you achieve your weight loss goals.

Have your goals written down and read them daily. 

There is magic in writing things you want achieve down and reading them daily.

Your goals won’t fade away if you remind yourself of them daily.

Make sure you have your weight loss goals written boldly in a place you can see it everyday.

Have your WHY

When setting your weight loss goals, remember to ask yourself WHY you want to lose weight. make sure you write down clear  reasons why you want to lose weight.

Reminding yourself of the reasons you want to achieve your goals keeps you motivated.

So make sure your WHY is written down in a place where you can easily access them to read each day

Set and Focus on process goals

 Set and FOCUS on “process goals” (such as jogging for 30 minutes daily) instead of “outcome goals” (such as losing 20kg).

Process goals help you develop the habits you need to reach long-term goals by focusing on what you are doing right now.

Besides, a healthier lifestyle is more important in the long run than the number of Kg you lose.

Besides, a healthier lifestyle is more important in the long run than the number of Kg you lose.

To help keep you motivated toward meeting your ultimate goal, set and focus on mini-goals you can reach within a day, a week or a month.

Start Now now!!

The number one reason people don’t achieve their goals is because they never START. Goal-setting is more than making a wish and hoping it will come true

Once you Know what you need to change.

Establish a goal.

Begin a goal-directed activity immediately. 

Visualize Your Success

Try to envision how great you will look and feel once you get in shape.

What inspires you?

  • Is it pictures of your favourite Celebrities?
  • old photos of you when you were  slimmer?
  • Or maybe it’s motivational quotes and sayings?

Whatever inspires you, place them in a place where you can see it every time to give yourself positive input (“ginger” for short)

Allow for setbacks

Nobody is perfect, so you will definitely have slip up. You’ll have days when you overeat, eat what you’re not supposed to eat or miss work outs.

Just accept you’re human and move on.

Don’t start telling yourself negative things like “I’ve failed” or “I will never be able to achieve my goals”.

Negative thinking only makes you feel negative; it won’t accomplish anything instead just tell yourself, Okay, I slipped up. Now I’m getting right back on track. Jump back in and look forward.

Keep going

Don’t give up just because you couldn’t achieve the goal you set.

Remember you’ve only failed when you stop trying

And give yourself credit for what you’re able to do and keep going.

It’s hard to change any behaviour, If you make a small change, it’s an awesome accomplishment.”

Look at small goals possible to achieve right now. When you put together several short-term goals, you’ll discover that you’ve accomplished the long-term goal that once seemed so impossible.

Remember:

Small Changes = Big Results

Check and adjust your goals as needed

“People think once you set your goals it can’t be changed.

If you’re having slip ups and can’t seem to get back on track with the goal and schedule you chose, then you need to revise and adjust your goals to better fit your lifestyle.

Too often, we stop pursuing any goal just because we failed to accomplish the original one. Instead, create Plan B—a more realistic alternative—and put it into action.

For example, if your goal to exercise at the gym isn’t working, try jogging around your neighbourhood instead.

Also be willing to change your goals as you make progress in your weight-loss plan. If you started small and achieved success, you might be ready to take on bigger challenges.

Track your progress

Goals are best achieved if you keep a record of your progress. If you don’t track your progress, there is no way to find out if you’ve lost any weight whatsoever.

And guess what?

If you don’t know this, you are more likely to lose motivation and stop working out altogether keeping track can help you evaluate your progress and stay motivated.

Besides stepping on the scale, You can also use an item of clothing, like a pair of jeans or a dress, as your point of reference, suggests Ashley Koff, R.D. If it fits a little looser every time you try it on you know you’re headed in the right direction

Reward Yourself

Have you ever wonder why the contestants on weight loss shows like The Biggest Loser have such great weight loss success?

Yes you’re right…it’s because of the reward of “Money”

At the end of the week when you’ve achieved your weekly goals (without cheating), then you should reward yourself too .

You cannot do all that hard work for nothing..  🙂

Rewards for “good behaviour” makes your weight loss enjoyable and inspire you to continue doing it.

here are some ideas on  how You can reward yourself :

  •  non-fat treat,
  • Buying an expensive dress you’ve been eyeing(not recommended),
  • Treat yourself to a manicure/pedicure,
  • Invest in new workout gear, sneakers,
  • Relax with a massage  

or other small treat you’ll enjoy,  Just make sure you don’t use food as a reward.

Find people with similar goals

Find a friend or a group that have similar goals with you.

You should always be surrounding yourself with like-minded people, who will motivate you to achieve your goals. If you don’t have health-conscious friends, then try joining a group fitness class to make new friends

or better still..

Technology makes it easier than ever to connect with like-minded people—and it doesn’t matter where they live! Online communities (like Weightloss for smart people) can be great resources for support and tips

What To Do Now

  • Tell me what your SMART weight-loss goals is by leaving a comment now
  • Get a pen and paper
  • Write down your S.M.A.R.T  weight loss goal (Both outcome and process goals)
  • Write down WHY you want to lose weight (check out this post [link]to give you some ideas )
  • TAKE ACTION!! (Begin a goal-directed activity immediately)
  • Read your goals and WHYs every day.

PS: If you learnt something from this post don’t forget to please share it by using the share buttons on your screen

  • Femi Oja
  • Updated a couple of months ago