Last Updated 19/02/2021

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....

Lose Weight Nigeria

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

Difficult right? I concur.


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 ... there's a simple way you can start losing weight from tomorrow while eating Nigerian foods you love .

You just have to be a little sneaky (I'll show you how). 

If that sounds interesting to you...then...this guide is for You.

In This 'Lose Weight In Nigeria' Guide, You'll Discover:

Ready? Okay Let's begin with:

What's The One And ONLY Thing That Causes Weight Loss?

Look:

Everything you eat and drink contains Calories.

Repeat after me C-A-L-O-R-I-E-S! (out loud please):

I’m stressing on calories because the answer to the almighty question: "How to Lose Weight " has all to do with Calories.

By the way, a calorie is just a fancy word used for the "unit measurement of the energy" obtained from food & drinks (just as the unit measurement of distance is meter ).

Now:

Everything that goes into your mouth contains calories BUT everything you do burns calories (from walking, to brushing, to shiting, to driving... and so on)

In fact:

Your body would still burn calories if you sat still all day doing nothing because of basic biological activities such as breathing, digesting, and so on. The rate your body burns calories (energy) for these activities is called a Basal Metabolic Rate (BMR)

Now, you might be wondering:

If everything you eat contains calories, and everything you do burns calories then why do you get fat?!!

Well, the answer is simple…You eat more calories than your body uses (or needs).

You see, when it comes to eating and burning calories, 3 things can happen:

  1. 1
    You can consume the SAME amount of calories your body uses or needs each day; This is known as your Calorie Maintenance Level.

    What happens then?...

    Simple... Your weight remains exactly the same because your body ends up using up all the calories.
  2. 2
    You can consume MORE calories than your body needs; This is known as a Caloric Surplus. What happens?...

    Easy...You’ll Gain weight because of excess calories your body did not or could not use.
  3. 3
    And lastly, you can consume LESS calories than your body needs; This is known as a Caloric Deficit.

    What happens in this case?...

    Yes, you guessed right, You’ll lose weight because your body uses up stored body fat (or muscles) to compensate for the shortage of calories.

Note This: Caloric Deficit is the one and only cause of weight loss.

Did you catch that? You didn’t? Ok, I’ll repeat (because it’s super important).

Caloric deficit is the “one and only” cause of weight loss.

Now, to make it clear as day, I'll give you a rough example:

If a person needs 2000 calories(I'm using this nice even number for sake of simplicity) to survive daily (i.e calorie maintenance level of 2000 calories),

If the person’s total daily calorie intake is:

  • Above 2000 = weight gain
  • Below 2000 = weight loss
  • Exactly 2000 = no weight change
Calories And Weight

Bonus Download: Download Free PDF Document of over 100 Nigerian Foods and their Calorie content.

What Does Caloric Deficit Mean To You As A Nigerian?

It means you don't have to eat only salad with water to lose weight.

You can set up your very own delicious Nigerian weight loss diet plan.

You can lose weight eating pounded yam, jollof , eba…. And every other Nigerian food as far as you eat LESS than your daily calorie maintenance level. (i.e you create a calorie deficit)

Sweet right?

Don’t believe me ?? then check out...

The "Dirty Little Secret" Of How All Weight Loss Diets On The Planet Work.

The dirty secret of every weight loss diet on the planet is:

they are all based on calorie deficit every single time... How?

Here’s the dead simple explanation:

All weight loss diet trick you to do things that make you eat less calories...

For example:

  • Low carb diet: requires to eat less carbs.
  • Keto diet: requires you to eat little to no carbs
  • Low-fat diet: required to eat less fat.
  • Green smoothie diets: drinking only green smoothie.
  • Clean 9 diet: Take large pills and eat only 600 calories.

Notice any similarity?

  • Low carb diet: Eating less carbs - is a tricky way to make you eat less calories
  • Low-fat diet: Eating less fat - is another tricky way to make you eat less calories
  • Green smoothie diets: drinking only green smoothie - is yet another tricky way to make you eat less calories
  • Clean 9 diet: Take large pills and eat only 600 calories-is also another tricky way of making you eat less calories

You're welcome!

Calorie deficit

Still with me? Cool.

Wait! What About exercising?

Exercising is also a way to create a caloric deficit because when you work out, your physical activity for the day increases and you burn more calories than usual.

For example, if your maintenance level was 2000 calories, you could burn 500 extra calories through exercise!

But the problem is that:

Exercise alone is almost useless for weight loss. why? I'll explain myself.

Why is Exercise Alone Useless For Weight Loss?

Exercise requires more work, willpower and time to burn off 500 calories daily compared to just eating 500 calories less daily.

To illustrate this point, see this infographics I did below:

Nigerian Food & Exercise Infographics

From the Infographic above, you can see that it's best not to eat than to do the exercise required to burn the exact same amount of calories

Now, don't get it twisted. I’m not saying you should not exercise. The reason I’m telling you this is because most people feel a sense of false security when they exercise. They do a little exercise and then feel its okay to eat food they shouldn’t.

So the ideal weight loss scenario will be a proper eating plan (first!) combined with a proper workout plan.

Moving on, let's quickly look at...

How many calories do you need to eat daily to lose weight?

To know the number of calories you need to consume to lose weight, first...

You must know the exact calories your body needs daily (i.e calorie maintenance level ) THEN eat Less than maintenance level... full stop.

Simple right?

So the real question you should be asking is …

How to get your daily calorie maintenance level?

Your calorie maintenance level depends on different factors like your weight, height, activity level, metabolic rate, age etc...

That’s why two people of same weight, height and age can have totally different calorie maintenance levels

Anyhow:

To make your life easier and not waste your time doing boring maths, I have provided a daily calorie requirement calculator below:

It works based on Mifflin-St Jeor equation- it uses your weight, age, gender and activity level to calculate and estimate your calorie maintenance level.

Now:

All you need to do is fill your details and press "Calculate" and voila! You'll get your estimated calorie maintenance number.

Powered by YAZIO

Okay, you know your calorie maintenance level, the next and most important step is to eat 20% Less than your calorie maintenance number.

I repeat...

Your Ideal Daily Caloric Reduction should be 20% Less your daily calorie maintenance level.

For example:

let’s say you found your calorie maintenance level to be around 3000 calories, then you'll calculate 20% of 3000 which is equal to 600. Which means that to lose weight (ideally), you will consume around 2400 calories daily (i.e. 3000 – 600 = 2400)

Understand?? ….. Good!

Now, why 20% less than your calorie maintenance level? The answer is simple. It puts you in the “sweet spot” of the ideal weight loss rate.

So what is this “ideal weight loss rate” and why is it important?

What’s The Ideal Weight Loss rate?

Ideal weight loss rate is simply the rate at which you lose weight that helps you “Maximise” Fat loss and “Minimise” water and lean muscle Loss.

Now, your ideal weight loss rate depends on how much fat you have to lose (See the table below)

Amount Of Weight To Lose

Ideal Rate Of Weight Loss (Weekly)

Above Average

1kg (Or More)

Average

0.5kg to 1kg

Below Average

0.5kg (Or Less)

However:

Most doctors and nutrition experts say that the ideal, healthy, safe, smart and right amount of weight to lose for most people fall between the 0.5 to 1kg weekly.

I know! You might be thinking “ah! that’s too slow for me, I need to lose weight faster”

Listen:

Your body system does not support fast weight loss, if you’re losing weight too fast, your body thinks you’re starving to death

So what does your body do?

It tries to survive by holding to the fat and burns your muscles for energy and remove water instead (which leads to cravings, anger, tiredness, irritability.. etc.). That's a topic for another day.

Anyhow:

Besides the many health implications of fast weight loss, studies upon studies upon studies have shown that people who lose weight too fast end up gainig more weight at the end of the day.

In summary…You should lose weight at an ideal rate because...

» It is easier to do (sustainable over a long-term).

» Maximises fat loss

» Minimises muscle loss

» You’ll be able to cut your portions without feeling too hungry

» And it safe and healthy

Now:

You know how many calories to eat, the Next most important thing to know is Where these calories should come from.

I have only mentioned calories. What about protein, carbs and fat? Don't they matter?".

Does protein, Carbs and Fat matter?

The simple answer is Yes, BUT not in the way you might think…

I’ll explain

As you know already, you can lose weight on any type of diet in the world! (including our Nigerian diet) as long as you eat less than your body’s daily calorie needs.

That's a big part of the story BUT that's not the whole story…

You see, different foods affect hunger and hormones in different ways.

The foods that make up your diet can either make losing weight easy or extremely difficult because all calories (foods) are NOT created equal.

Now, to show you what I mean here is...

A quick and dirty example:

Case 1:  You eat a “300 calories” cornflakes and milk breakfast
Case 2:  You eat a “300 calories” Yam and Beans breakfast

In both cases you eat the Same amount of calorie, they both contain protein and carbs BUT the Only difference is…

» In case 1 you would be hungry again in no time (generally forcing you to want to eat more calories or be miserable throughout the day)

BUT

» In case 2 you’re rock solid. It will take a longer time for you to get hungry (generally helping you eat fewer calories throughout the day)
So the main point is:

How many calories you eat and Where these calories come from is "KEY".

Apple Vs Snickers Calories

For an easier Weight Loss and better health, there are certain carbs, protein and fat that should make up your diet

Which brings us to the next topic…

What’s the Only Diet that Guarantees Fast and Safe Weight Loss?

This diet is the best, its safe…

Everyone including doctors, nutritionist, lawyers and even kids knows it's the best diet in the world

What's this diet?

The diet is called a "Balanced Diet".

BUT Nowadays you hear all kinds of stupid diets from Low carb diet all they way to Indomie diet (LOL! I didn’t make that up)...

Which limits or bans you from eating certain types of food or which tells you to eat only a certain type of food.

Anyhow:

The truth is doctors and nutrition expert advice you should eat a balanced diet and not limit some certain type of food.

That said, your weight loss diet should contain all the classes of food in a significant amount!

In case you’ve forgotten….. the classes of foods are…Carbohydrate (carbs for short), protein, fat & oil and don’t forget water (very important!)

Now:

The sources and how much of these foods to eat is very important,

Let's start with ...

Protein (and How Does Protein Help You Lose Weight?)

Protein is absolutely important because your body cannot function properly without protein.

If you didn’t know, your skin, nails, hair, muscles, bones and some hormones are made up of protein.

Now you know why protein is super important for your health,

so how does protein help you lose weight? (which I obviously know you’re more concerned about)

» Protein keeps you full longer (therefore you eat less food overall)

» Protein helps preserve your muscles (you should be losing fat, not muscles)

» Protein helps you burn more calories (by a complicated process I don’t have time to explain today

» So which foods should you be eating that contains protein?

Let’s answer that…

Here is a quick list of some foods high in quality protein:

  • Chicken
  • Turkey
  • Fish
  • Beef (leaner the better)
  • Milk
  • Pork (leaner the better)
  • Egg
  • Protein Supplements
  • Beans (all types)
  • Nuts (all types)

For more Nigerian protein foods checkout this post » Complete list of Nigerian protein foods

Finally, before we go to the next class of food, It worth knowing that 1 gram of protein contains 4 calories. So for every gram of protein you eat, you’re taking in 4 calories.

Fat (What Type of Fats Help You Lose Weight?)

When you hear fat, the first question in your mind is...

“Does eating fat not make you fat?”

The answer is YES! and NO! Let me explain….

If you overeat fatty foods (even protein and carbs), YES you will get fat because as we already know more calories than your body needs equals weight gain

BUT if you eat the right amount of fat on it’s own, then NO you won’t get fat (in fact some fat are really good for your health.)

I know that dietary fat has a bad reputation due to bad information that has been spreading over the years BUT not all fats are bad.

That said, some fats are horrible for your health and weight (artificial Trans fat), some are not as bad (polyunsaturated fat) and others are amazing for your health and weight (monounsaturated and saturated )

The foods that contain the bad fats are listed in the “what not to eat” section of this post.

So which fats are good for weight loss and your health?? ...Good question

Here are…Good Sources Of "Good Fat":

  • Fish (salmon, mackerel, sardines, etc.)
  • Nuts & Seeds
  • Olive Oil
  • Fish Oil & Flax Seed Oil Supplements
  • Avocados
  • Coconut Oil

lastly, 1 gram of fat contains 9 calories.This means for each gram of fat you consume, you're taking in 9 calories.

Carbs (What Types of carbs are Best for Weight Loss)

With the “low carb” craze around, many people think eating carbs makes them fat!

However, we know that the only thing that makes people fat is eating too many calories (which can come from any source including carbs)

Agree? … Cool!

Now:

Just like fat there are good carbs and bad carbs

Simple carbs (AKA “bad” carbs) should usually be limited/avoided. Simple carbs are bad because of they are quickly digested by the body, which has a bad effect on our blood insulin levels. And they're addictive and don't keep you full for long.

The "bad" type of carbs would be found in the typical snack/junk and most processed foods (examples are listed in the “Food not to eat” section).

On the other hand, Complex carbs (AKA “good” carbs) are slower to digest, and should be where you get most of your daily carbs intake from.

Some sources of these good carbs are:

  • Vegetables
  • Oatmeal
  • Sweet Potatoes
  • Yam
  • Fruits
  • Brown Rice
  • Beans
  • Irish potatoes

Also checkout this post » Low Calories Nigerian Carbs

1 gram of carbs contains 4 calories.This means that each gram of carb you eat you’re taking in 4 calories.

Now, you know what to be eating, let's move on to the final part of this guide. But before we do I want to drop a quick warning...

Remember, If you overeat "Healthy" carbs, protein or fat, you'll still get fat!

Click to Tweet

Okay, that's out of the way, let's move on to...

What Not to Eat (and Why?)

A general rule of thumb is to avoid/reduce…

Foods high in refined sugar

Foods high in sugar messes with your hunger/fullness hormones (ghrelin and leptin)

which causes Your brain not to respond to the 'STOP EATING' signal, turning you into a monster that can't control your food intake

Foods high in sugar also leads Insulin resistance, making it difficult for your body to access stored body fat causing the brain to think that you’re hungry. Then you eat more and more.

A few examples of foods high in sugar are biscuits, cake, chocolates.. etc

Highly Processed Foods

Besides being horrible for your health, processed foods are bad for weight loss because of various reasons

» They are low in nutrients and fibre which causes you to get hungry again in no time after eating them

» Processed foods are addictive which makes you eat too much of them leading to more calories in.

» Processed foods are usually high in sugar which messes up your hunger hormones and causes insulin resistance (as you already know)

Examples of such foods are bread, cereal, noodles etc

Foods High in Trans Fat.

We know that gram for gram fats contains the highest number of calories compared to protein or carbs.

Food high in trans fats are bad for weight loss and can be dangerous to your health.

Just to name a few… food high in trans fat are Fried foods, margarine, Cheese, Biscuit, cakes etc.

What Not to drink (and why?)

» Soft drinks
» Juice
» Alcohol
» Energy drinks

Are drinks you should stay away from because they add significantly to your calorie intake per day and make losing weight difficult. If you want to know why these drinks are dangerous, go here.

In summary, with these drinks, you can consumes hundreds of calories in a few minutes, which you can hardly happen if you were to eat real food.

So, stick to water and maybe green tea (of course without milk and sugar).

Das it! for this post.

Summary

In summary, what I have been trying to say since morning are:

  • The one and ONLY requirement to lose weight is a calorie deficit ( i.e calorie Reduction) to put it in another way eat and drink a little less calorie than your body needs daily and you’ll lose weight.
  • You can eat ANY Nigerian food like poundy, eba, joloff…. Etc and still lose weight as long as you create a calorie deficit (i.e you eat less calories than your body needs)
  • You can lose weight on any diet in the world (including our Nigerian diet) but some are just more difficult to stick to than others.
  • Exercising is about 30% of your weight loss battle ( and your diet is 70%).
  • You have a better chance of surviving in the weight loss battlefield if you eat more of food sources from high-quality Protein (like eggs, chicken, meat etc), Good Carbs (whole foods like yam, fruits, vegetables etc) and Good Fat (like fish, fish oil, nuts etc..)
  • Don't drink your calories, drinks like soft drink, juice, alcohol are full of calories but No nutrients.

Now It's Your Turn

1. Please share this post with your friends and family watching their weight on social media using the share buttons on this page. Thanks.

2. Comment to let me know if you have any questions, suggestions or just to tell me you love me.

Leave a Reply

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  1. This is one of the best, well researched posts I have read on weight loss and it was so helpful and relatable. God bless.

  2. Mehn!! I enjoyed every bit of this article….I was just reading and smiling,so realistic. God bless you for breaking it down

  3. Wow this is a wonderful Note. This note will go a long way in helping my weight loss. The teaching is strictly real and true when I compare it with the ways my body operates. Thanks alot Sir

  4. Dammnnnn this is sooo educative
    I never knew most of the things I learnt here for free
    Thanks a lot for this post
    I enjoyed every bit of it
    Thank u soo much

  5. This is so unbelievable, thank you, thank you and thank you… You are a blessing, giving out so much information for free, meanwhile the so called pay for more information, I believe does not know half of this. I have been so discouraged with this madness of loose weight pay this, wanna loss weight? Pay that.
    God bless bro!!!!! From the bottom of my heart

  6. Thank you this is highly informative. I just love and appreciate how the post seemed like I was talking face to face with the writer loll found myself nodding, saying hmm, ahhh, yesss like the writer was in front of me loll. I rate this 5stars thumbs up!

  7. Superb! Pls sir I would like to know how to calculate the amount of calories in each nigerian foods I eat so I would know the quantity of foods to eat daily. Thank you

  8. This is the best article on weight loss have read. Thank you so much for this information but your work is not complete if you don't give us some of the nigeria food with calories calculated like a slice of yam calories times 4 is what? I Know you understand my English.

  9. This has been very helpful…. Thanks so much. But how do we know just how much calories we're taking in for each food session…. And i s groundnut oil healthy?

  10. Also to ask,why is it that some slim people eat way more calories than their body requires but still maintain their same weight

  11. I absolutely enjoyed reading this.i don't remember reading any post from start to finish like I just did yours.very insightful,sincere as well as interesting and funny.please I'll like to ask how I can calculate the amount of calories on quantity of Nigerian meals..for example how many calories is there in a slice of yam,a serving spoon of beans etc so I'd know how to draw my weight loss plan

  12. I enjoyed reading this article to the very end. Too lengthy and wordy I must say, but you had a witty way of keeping your reader hooked till the last full stop. I have learnt so much. Thanks

  13. OMG! The best article I’ve read this year, I read it word tor word, line by line till the very end! very captivating, educative and also hilarious lol!
    Welldone!

  14. Thanks a lot for these tips. I'm starting my weight loss journey today and I pray I'll be consistent so that by 3 months I'll have achieved my goal weight.

  15. If u eat a lot a day b4 u start ur weight loss diet,do u drink only water d first day so DAT ur body can use up most of d stored fat

  16. I read this to the very end and I must say, I've been educated
    Thank you so much
    My number one goal for this year is to lose weight and get fit.
    I'm doing it for me
    To be happy, because I'd love myself more if I was slimmer and fit
    I pray ill be consistent and I pray this works for me
    Thank you!

  17. I am a fitness trainer,but boss this has opened my eyes better than I ever thought I knew. Thanks for this beautiful piece.

      1. This writeup on weight loss is explicit! I am glad I came across this! Please I need a weight loss meal plan. Thank you so much I will be sure to share my testimony.

  18. Thank you.
    I really enjoyed reading this.
    Makes it simple and easy.
    Been exercising like crazy but from this I understand better how to workout my weight loss.

  19. One of the best articles I have read on weight loss. In fact, the best Nigerian write up I have come across on weight loss. Educative, easy, and do able. Many thanks. Great job.

  20. Fabulous! This is the best like the best weight loss advice I have read so far. Simplified and realistic! Thank you and God bless you

  21. Nice write up but what about a body builder that wants to cut alot of fat from his muscles after bulking muscle u know he has to be careful so as not to lose his precious muscles what is his diet plan

  22. You really did a great job. Just like explaining to a child in the nursery class. lol. Thank you very much. The information is quite helpful. The best I have read so far!

  23. Am so amazed with your article it perfectly explained all one need to know about everything not just sticking to diet already written by other people but making you know how to creat diet yourself…thank u so much for making some one like me and other people get a better understanding in all about calories.

  24. Mehn to be honest, this one of the best most explanatory piece about weight loss I've read. Breaking virtually all complicated issues on the subject matter down to everyone's understanding. This is soo good. A long read but very informative. Thanks a bunch for this.

    And yeah, I love you

  25. A lot of valuable information to give out for free, thank you so much!. With this article, I am actually able to develop my own plan and that is awesome! Will like to be able to have access to you on email, please oblige me.

    Thank you again

  26. This article is the best I've read so far! So easy to understand, and teach you everything you need to know without leaving anything out. Please do you have a team or group of people you coach to loose weight?

  27. I feel so blessed reading this article. My question now is, is there a specific milk to take while loosing weight? Or just about any milk?

  28. Definitely the best weight loss guide I've seen so far. Thank you for this.

    Question: Is there any such thing as drinking too much water? And can it affect your calorie intake in a day? How do you know how much to take then?

    1. Well, water has no calories. So you can drink as much water as you want.

      How much water to drink depends on a lot of factors like the weather, the kind of food you’re eating and so on.

  29. Whaooooooo

    Simplified, useful and interesting

    I will follow suit

    Can we have a group chat for easy contact e.g WhatsApp group….I think this will enable us to read more and discuss better

    Thank you

  30. Thank you very much foe this sensitization. Now I know the cause of weight gain, i must adhere to all this instructions to loose weight.

  31. I love you because you spilled all (no stranger to weight loss) without asking a token for information worth a ton.

    Thank you.

  32. Wow! This is the best weight loss article I have come across. Thank you for your research and the time you invested. People like you make us to be more proud of being a Nigerian.
    I have a request : can you make a month meal plan for us? It will be very nice if you do. Thank you and God bless you.

  33. This is the best weight loss lecture I’ve ever received.. thank you very much Mr Femi…. God bless you real good..
    Thanks for being very simple and not torment me with grammars LOL…

  34. This is d best thing that I’ve ever learnt on social media as a whole,seriously eee ure d best,but how can I write a meal plan list to balance d diet,is dere any link

  35. hello Femi, I am Dr. Abimbola Adegbuyi, I am a newbie weight loss and healthy lifestyle with natural foods coach. Thank God I found your blog. Please do you train? Kindly connect me on whatsapp

    Thank you.

  36. Wao! this is the most simplified version i have ever come across about all this weight loss matter.Thank you so much.Everything is clear to me now.From all you have said,I wont be wrong to say that portion control is the key factor in my weight loss journey.Thank you and God bless.

  37. Thank you so much
    This is amazing…
    Very detailed and explicit…
    You were able to articulate my very thoughts and put them into clearer perspectives… This will sure be my go to … as I embark on my weight loss journey

  38. Thanks for this tremendous breakdown but please if you wouldn’t mind can you list out a meal plan for this weightloss program. I would really appreciate it.

    Thanks

  39. Thanks for this expository guidelines. It really an eye opener for me. Am presently weighting 106kg and i really want to losee weight. I tried to use some weight loss expert, but there billing is so high and decided to do start the journey on my own. Reading this now is really helpful.

  40. Thank you so much. I am glad I found this post as it is highly educative and easy to understand. I am carrying out this research on behalf of my husband.

    I would appreciate a list of Nigerians means and calories per serving or a meal plan if you have one.

    Thank you.

  41. This is by far the most imformative writeup on diet and weightloss, it is thorough yet simple to understand.Thank you so much more grease to your elbow. I am definitely sharing. Btw, whats your thought about weightloss pills?

  42. This write up is highly educative. Thanks a lot. I want to request for a Nigerian diet timetable. Can I have one sent to my email?
    Thanks once again.

  43. This is best and effective weight loss lecture I have had, I think anybody that stick to this plan will definitely win the battle of weight loss.

    1. This is by far the most imformative writeup, it is thorough yet simple to understand. Thank you so much more grease to your elbow. I am definitely sharing.

  44. This is so the best of the best article i have read in my history of weight loss journey… Ok i want to loose arm and belly fat pls help

    1. Thank you, Tyra.

      Check out my articles titled: “Nigerian diet for flat stomach (Lose stubborn belly fat fast!)” and “How To Rapidly Get Rid of Arm Fat (AKA Christian Mother Arms)”

  45. This is beautiful! Your post just opened my eyes to a lot of things I didn’t know about weight loss.thanks a lot.However you did not say the daily caloric intake for males/females or it is not important cos of the fact that you eat 20% less of your calorie maintenance number?pls reply cos I’m on the journey. Thanks.

    1. Hello Mary,

      the calorie calculator would ask if you’re male or female before calculating your appropriate calorie needs.

  46. This is beautiful! Your post just opened my eyes to a lot of things I didn’t know about weight loss.thanks a lot.However you did not say the daily caloric intake for males/females or it is not important cos of the fact that you eat 20% less of your calorie maintenance number?pls reply cos I’m on the journey. Thanks.

  47. This is the best information I have ever received as regarding my weight management thank so much.

    Can you help with a meal plan for below 40, above 40 or range plan that we can follow?

    Once again thanks for that simple but effective explanations.

  48. Good article! But is there a good food time table for weight loss that you can maybe map out and share with us. And also tell us a good way to portion all our foods e.g a salad plate of rice, 5 tablespoons of beans , etc. something like that would also help us. Like I said before, amazing article. Thank you.

  49. Did I enjoy this post? Yes!
    Did I find it easy to adopt? Yup!!
    Am I going to be looking out for more content from you?! Sure Yasss!

    Thank you!! This was really helpful!. Can’t believe I just got all this value in one place. Thank you!

  50. This is really educative .how does eating fruits help in weight loss and what kind of fruits are good for weight loss?

    1. Hello Blessing, Fruits are mostly low in calories and high in fibre.

      So, generally, if you eat raw fruits you easily get satisfied without consuming too many calories.

  51. Thanks a lot……I am sixteen and fat and I try as much as possible to loose weight this has just helped me

  52. This is simply amazing. I already knew of this but then again you put a whole new light to it. I’m grateful.

  53. Great piece you’ve got here and I feel highly motivated. This looks perfect for and thanks alot.
    However, question please. Is naturally made juice drinks like zobo, kunu and fruits drinks healthy to take during this weight loss thing?
    Thank you.

    1. Hello, Yes sure you take them.

      However, it’s best you make them yourself to be sure of the ingredients, safety and hygiene

  54. Great piece you’ve got here and I feel highly motivated. This looks perfect for and thanks alot.
    However, question please. Is naturally made juice drinks like zobo, junior and fruits drinks healthy to take during this weight loss thing?
    Thank you.

  55. Thank you so much for your information, it is super helpful, I have gained so much, God bless you.
    My question now is, how many calories should I take in per day to maintain my body size, and how many should I take in to reduce my body size?

  56. I want to know how to measure some calories in food like,veggies e.g. like ugu, 2. Fish . 3. Rice per spoon. I’ll be helpful if you can teach me how to measure.

  57. Hello wonderful post you have here but please can I know what to do on loosing tummy weight… I’m particular about my tummy. Don’t like how it is presently

    1. Hello, read the blog post titled “Nigerian diet for flat stomach (Lose stubborn belly fat fast!)” on this blog.

      1. Thank you so much for your information, it is super helpful, I have gained so much, God bless you.
        My question now is, how many calories should I take in per day to maintain my body size, and how many should I take in to reduce my body size?

  58. Thanks this really is amazing….. please can you do a diet plan (meal) roster for someone…thanks again this was helpful

  59. This is sooo educative and we’ll detailed! Never understood a whole lot until I bumped on this lovely article. Thank you so very much.

  60. Wow! This post is so detailed and full of insight. Now I have a better understanding about this subject, thanks a lot.
    Please, in addition to exercise, is there a diet that can help me shed belly fat specifically, and not general weight loss.

  61. Thank you for the post. I find this very educative. Now while I am subconsciously doing most of this things, I.e eating meat chicken fish sweet potatoes Irish potatoes and stuff. I eat them fried and you said something about trans oil and intake of fried food. Is there a way to fry them and still be good to go or does one need to not fry them again and the fizzy drinks. Sometimes one needs those for energy and just to live life nitori oloun. Water is good yes but it doesn’t curb cravings. What does one do

    1. Hello Ernieb

      First, instead of frying your foods, you can grill them or better still you can use Air fryers.

      Now, for the fizzy drinks, if you stop them for a while and drink only water, guess what?

      Your body will adjust and stop craving those fizzy drink and only crave water.

      In essence, the more you drink the fizzy drinks the more you crave them and vice versa

  62. Wow!!! This is the first time I’m reading a well detailed explanation of weight loss and how it can be achieved while eating good Nigerian food.

    Thank you for this post. I do not need to starve myself further of food I truly like. I can just control what I eat happily.

  63. You have really help me with this information, Thanks a lot I really appreciate you,May the Lord reward you greatly.

  64. Thanks for this wonderful information, but my problem is that I still don’t understand how to know the amount of calories I burn a day.

  65. You make reading fun . I don’t like reading but with your little funny lines I couldn’t stop so am just saying I love you

  66. Wow of a truth you have made my journey ealsy thanks so much what of food like swallow you didn’t mention anything about it

    1. Hello. Sure, by all means, you can (and you should) eat swallow.

      Remember, it all balls down to portion size.

  67. Super illustration! I laughed all through while reading this. I have really learnt a lot.You are a super teacher. I have never seen it explained this way. Thumbs up!

  68. Wow!! This is the most educative & well explained write up on weight loss I’ve come across. I now fully understand what calories mean and I will surely be mindful from now on.. Infact… I love you…
    But my only problem is my love for coke, do I give it up or take it occasionally & subtract from my daily calorie intake….. giving it up might kill me…

  69. Awesome! I had a great time reading this, I felt as though I was on a journey, it is very educative and inspiring, it didnt make weight loss look as difficult as it usually seem, everything term was perfectly simplified.

  70. You’re the best.honestly you explained everything I’ve been searching for. I’ll start planning my calorie intake immediately. Thank you so much
    Please can you make lists of food and how much calorie in it?

  71. You’re the best.honestly you explained everything I’ve been searching for. I’ll start planning my calorie intake immediately. Thank you so much

  72. I take you so much for this wonderful course , I really appreciate it. I wish to follow by the rules and I am hoping to work on this to get a good results for my self.i love you so much.