Last Updated 25/07/2020

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.

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 .....

More...

​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 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 etc. 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?!!

The answer is simple…. You eat more calories than your body uses (needs).

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

  1. You can consume the SAME amount of calories your body needs/uses 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. 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 (or could) not use.

  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.

Now, 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

Bonus Download: CLICK HERE to download Free PDF 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: required 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.
    .
    .
    E.T.C. 

  • 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
      .
      .
      E.T.C.

    Yes, in every single diet plan, less calories end up being consumed i.e. a caloric deficit (if you didn’t notice – you’re welcome.)

    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:

    Want to share this image on your site? Just copy and paste the embed code below:

    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.

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

    Now:

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

    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 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 muscle (protein) loss.

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

    Amount Of Fat To Lose

    Ideal Rate Of Weight Loss

    Above Average

    1kg(or more) weekly.

    Average

    0.5-1kg weekly.

    Below Average

    0.5kg or less weekly.

    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 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".

    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/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)

    • Keeps you full longer (therefore you eat less food overall)
    • Helps preserve your muscles (you should be losing fat, not muscles)
    • 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 eat” section).

    On the other hand, Complex carbs (AKA “good” carbs) are slower to digest, 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...

    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…

    1. Foods high in 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

    2. 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

    3. Foods high in trans fat.
      We know that gram for gram fats contains the highest number of calories compared to protein and 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, Butter, margarine, Cheese, Biscuit, cakes etc.

    What Not to drink (and why?)

    • Juice
    • Soft drinks
    • 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’ve been trying to explain since morning is this:
    • 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 Repl​​​​​y

    Your email address will not be published. Required fields are marked

    1. 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.

    2. 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

    3. 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.

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

      Thank you.

    5. 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.

    6. 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…

    7. 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

    8. 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.

    9. 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.

    10. 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

    11. 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

    12. 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.

    13. 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.

    14. 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?

    15. 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.

    16. 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.

    17. 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

    18. 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.

    19. 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.

    20. 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.

    21. 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.

    22. 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!

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

    24. 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

    25. 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.

    26. 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?

    27. 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.

    28. 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. 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?

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

    30. 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.

    31. 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.

    32. 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

    33. 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.

    34. 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.

    35. 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

    36. 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

    37. 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!

    38. 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…

    39. 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.

    40. 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?

    41. 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

    42. 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.

    43. Hello, i enjoyed your breakdown. Into helping to reduce weight, honestly, am also having problems losing some weight ever since I gave birth. I don’t eat sugar. Am choose when it comes to food. I drink green tea alot, and dont aet cow meat eider. But am still finding it difficult to lose reasonable weight, i will have love to drink lemon water fast thing in the morning, but my ulcer triggered each time, i take it pls what can you advise as am weighing 85kg right now.

    44. Hey.
      thank you so much for this piece. it is quite helpful and very simple to understand.
      pls my major challenge is, anytime am feeling anxious, depressed or frustrated, i usually result to eating and eating without control. before i know it, all the weight i had lost i had gained back and more. i am really finding it difficult to maintain my successes at weight loss
      What do i need to do to overcome this challenge?
      Thanks

      1. Hello Aisha,

        The first step is awareness.

        Once you’re aware of the emotions that trigger your cravings…

        Next thing is to plan on ways you could potentially deal with these emotions (the right way, rather than eating)

    45. Thank you so much for this breakdown. I have a feeling this will be it finally. I will finally be able to loose all this excess weight and wear more crop tops.
      PS: I can’t find the picture that is supposed to link to 100 Nigerian foods and their calorie content

    46. I was going to have bread and egg this morning, after reading this post, i jejely went to make smoothie! Counting calories is hard work but will try my best. thanks a lot for this, your sense of humour made it look more real!

    47. Thanks a lot.. Very helpful informations. Fun to read,i learnt alot, especially knowing the Naija foods calories.. Am sharing with friends.
      Thanks.. God bless you

    48. Justice has never been well served to this topic.

      Your humour-tinted writing style kept me reading all through.

      Thanks for this.
      The best I’ve read so far

    49. I celebrate u 4 dis, its d most concise yet simplest way to understand weight gain and loss programs av ever encountered.pls do well to share more knowledge with us concerning other aspects of wellbeing as u can. Thanks.

    50. That’s very good,a great philosopher using philosophical ideas to educate & assist d masses on excessive weight loss. Thanks a lot.

    51. Honestly am blessed here.
      I v not read something like this in a long time.pls pls I really do appreciate your quality time and effort.
      I just hope and believed I will always get update each time you post a new update.

      I just can’t stop reading.I read every bit to the end.I love this. Thanks @femi.GOD BLESS.
      this is a good one.exactly what I needed to know.
      Thanks a lot .

    52. This is the best explanation i have ever read though a little lenghty but its awesome. It goes straight in your had how you can loose weight. Thank you so much for guiding us.

    53. Wow, this is great.
      In my case, my challenge is belly fat, my weight is actually not bad and I am slim. How best can I loose my belly fat? Though I am going to do this calorie deficit of a thing.

    54. Awemazing…..this is called ” hitting the nail on the head”. This is just beautiful. Of all the weight loss articles I have read, this is the best. Thank you so so much for sharing

    55. This has got to be the most beautiful article I’ve read online. You are an excellent writer! I read every word and thoroughly enjoyed it. You made a lot of sense. Thank you.

    56. Wow!This is amazing, i really luv ur write ups coz you simplified everything about weight loss and losing weight now seems easy. Thanks for releasing all these info without collecting a dime, u are a true Nigerian. May Almighty God continue to bless and increase u in knowledge and wisdom. Everything u lay hands on will always be successful. And now I know the ideal calories best for daily consumption.
      You are one in uncountable, thanks for your time.

    57. Wow… I almost cried reading this your write up.I weigh 90kg and God knows I have really tried 2 reduce, but it’s either am stagnant or I gain.I really learnt a lot and saw all my mistakes. U’ve done a great job by posting this write up. Thanks and more wisdom 2 u.

    58. This made a wonderful read. Even a toddler can understand this.

      Many thanks.

      But, I don’t love you.
      Men don’t use to love men in my village.

    59. Wow! I just stumbled over this,and, I’m so thankful.. this is the best weight loss piece I’ve ever read. So comprehensive.. Mr. Femi, Thank you, this is a job well done..

    60. Hello Mr Femi, thank you so much.
      I’m starting a weight loss journey and I’ll try to follow everything you just said. is it okay to send you an email? Thank you.

    61. Thank you Femi! Never read anything so detailed and simple on weight loss. Have just gone ahead to follow you on Twitter.

      However, I have a small, humble request. Can you share a free meals menu based on Nigerian foods. Like you did with the drinks. Now I know, I ain’t doing fanta or sprite ever…

      Thank you…

    62. It was amazing reading this, I won’t say I’m fat because I’m not. But this is the most comprehensive weight guide I’ve ever come across.
      It really helped. Thank you.

    63. Thanks for the educative analysis. I really enjoyed reading it. How can I be an e mail subscriber? Love to be receiving more information from you.

    64. This is the most detailed piece on weight loss have ever read.well done sir, please my question is this how do you help a breastfeeding mum try to lose excess weight and a meal plan that’s is effective.

    65. Please I wish to be getting your newsletter.
      Hoping to pay for your handout soonest.
      Thanks a bunch Femi for sharing this REPOSITORY for free.
      What happens when I click on the “let’s link up” button.
      I would equally appreciate a meal plan.
      Thanks a bunch.

    66. You are simply amazing,Femi.

      Is there “save offline” option?. I love your writeup, flowy,easy to understand and impeccable English.
      Thumbs up brother.

    67. So beautiful. Like you were talking to me face to face. Abeg I want to get the metabolism book o cos I can’t come and kill my self on this weight loss wahala. For me, I need to loose a dress size,my arms(Christian mother arm) and stomach (childbirth) and just keep fit.

    68. Hello Femi . Nice post its really Encouraging but my question is, How much Eba or Fufu can i consume since i want to loss weight pronto.

    69. Interesting facts right there!
      I was actually thinking of consuming green coffee. My question however is when one consumes lesser calorie, how do one cope with hunger pangs and the urge to snack?

      1. That’s why it’s usually advised to consume healthier foods

        like vegetables, fibre-rich carbs and high-quality protein.

        Because they help get you full faster and keep you full longer.

    70. Hi femi,amazing job rit here. I’ve come across lots of article on weight loss, but dis one is d bomb. U nailed it, giving hope nd making us know losing weight isnt as difficult as its sounds.God bless u immensely. But den again I need to ask, is it okay if I take just a cup of tea in d morning? Wit skimmed milk ofcos nd may b ovaltin. If no den whats d alternative, cos I cant take green tea wit milk, naaa it doesn’t work for me.plus I love nd love ur article.

      1. Thank You.

        You can take milk and Ovaltine, as long as you don’t exceed your total daily calorie intake.

        Other alternatives are coffee and other herbal teas.

    71. Hi femi, nice job. Pls is it okay to take skimmed milk nd ovaltine? If no, then whats d alternative? Plus I’ve seen lots of article, truth b told u nailed it. Tnks again for letting pple like us know losing weight isn’t as difficult as tot.

      1. Hello Nikky, Thank You.

        Sure you can take milk and Ovaltine, as long as you don’t exceed your total daily calorie intake.

    72. Hi,

      This is beyond amazing. Nobody, I repeat, NOBODY has ever broken it down this way. Thank you so much Femi, I have also paid for your book, I sent you an email, I CANNOT wait to have it sent to me.

      THANK YOU!!!

    73. Thanks so much for this, this was really helpful, i need a meal plan for 1600 cal per day. I horribly struggling on weight reduction and its affecting my health, thanks so much

    74. The information you provided here is super helpful. Thank you very much. I’d like to be receiving your newsletter. Thank you once again.

    75. Hi Femi, your write up makes weight loss journey look so easy. Thanks for being so helpful. I have been struggling so hard to lose weight for a while now and it’s starting to mess up with my head. Please can you help with a Nigerian meal plan? Is there any social media handle to contact you through? I look forward to your response. Thanks, F.

      1. I’m glad it was helpful, Feyi. Sure you can contact me on:

        Instagram: @Fitnigerianig

        Twitter: @Fit_nigerian

        And ones you’re part of my Email Newsletter, I share Instructions of how to get a Meal Plan.

        1. Thanks a lot for your response. How do i get to be part of your email newsletter? I would like to know what i need to do to get a meal plan. Cheers!

    76. I just stumbled on your post.thanks a lot for the information I really learnt a lot.I was almost at d point of depression from not been able to lose weight. Please can u help me out with a mealplan.

      1. I’m Happy you learnt something, Esther.

        Ones you’re part of my Email Newsletter, I share Instructions of how to get a Meal Plan.

    77. Hi Femi, I stumbled upon you. So glad because I’m on a weight loss journey. I’m a breastfeeding mom though, but I want to to eat right. I want to ask is pap OK? Because I notice that taking so much pap in a day and chocolate tea has made me add weight (no thanks to our mom’s that insist it’s for breast milk). Also can you send me a realistic meal plan for a 1700 calories per day diet? I get hungry easily, so I need foods that will keep me fuller for longer. Thank you.

    78. Awesome post. I really did learn alot and got a better understand of how to lose weight. You broke it down in a way that can be easily understood. Thank you so much for this great post.

    79. Hello Femi,thanks so much for this great insight! Kindly send me a weight lost plan for a very busy person…Thanks and God bless and plus I love u!

    80. You demystify the myths around weight loss with the way you succinctly broke down the topic. Very educative and instructive! Good job and thanks for your time for putting this materpiece together.

    81. i felt discouraged and taught i’ll never be able to lose weight,but now i know its possible cause you’ve made me understand that with calorie deficit am Good To Go. Thanks so much!

    82. I’m, glad to come across this, it’s interesting to read, felt like I was watching you speak. My question, some of these health proteins don’t go down well with me, gives me gas or running stomach, e.g eggs, milk.

    83. Femi oja,You did a very good job here. Thanks.Just saved this your page. Have lots of people to read it. I must also commend your simplicity in use of English. Very understandable.

    84. Femi oja,You did a very good job here. Thanks.Just saved this your page. Have lots of people to read it. I must also commend your simplicity in English. Very understandable.

    85. Wow…. victory at last! Can’t believe I got this priceless info for free. Since the writer doesn’t want money, then please kindly accept my gratitude . Thank you so much!!!!

    86. I most say your write up just made my day,I read till I was satisfied and I most confess am overwhelmed and happy with this article however I will really be glad if you can help me with a meal plan.thank you and God bless you

    87. This info has been very helpful and expository. Am glad I checked your page out. I really need to lose this weight. Am already over a 100kg. I need To do something About it

    88. Hello Femi! I’m not sure how old this post is, but I just saw it and I had fun the whole time I was reading. It’s safe to say I’m more enlightened about weight loss. I’m not sure if it’s a meal plan I need, but I’m certain I need help. I’m only 20 and I currently weigh 75kg. I’m very uncomfortable with my weight and it’s getting depressing. I could use your help with a meal plan or something. Great write up btw! P.s: I’m Nigerian, Lol.

    89. Thanks for this post dear Femi. Truth is all my clothes ain’t my size anymore. Can I get a meal plan or something…….

      Help a sister mbok

    90. I like how you write. It’s very interactive . me I want to loose weight jare. I’ve been this weight so long I want to try something new. New year new look. And my birthday is around the corner. I want to drop atleast 10kg by June. I’m 80 now I want to be 70kg or 65 but I don’t want to be skinny. So people will not fear me again. Lol

    91. Goodday sir. This post is a master piece. Thank you very much for disclosing all these information without requesting for payment. Please sir I really want to lose weight and become slim. I want a diet plan as well as an exercise plan which is not too exhausting. Thank you sir.

    92. Sincerely, I haven’t read such a good post that made me laugh as well in a long time. I’ve been wanting to cut fat but all those American guides keep bringing up foods that I haven’t even heard of before. Yours has really been useful and interesting. Thank you very much for this good post

      1. Glad you liked the post Uju. Once you’ve requested for the free calories in Nigerian Food PDF on this page,

        then you’ll get notifications and other goodies from me 🙂

    93. thanks so much for your wonderful ideas and exposure,my question is, how will I measure the quantity of calories in plate of jollof rice. and I gram of protein is 9calories,how many calorie is in one egg with yolk.

      1. Hello Nkiru, 1 gram of protein is actually 4 calories.

        To measure the calories in a plate of jollof rice,

        you need to know the quantity of the plate rice in grams then multiply it by 4

        plus calories of the oil and other ingredients you used in cooking it.

        lastly, to know how many calories in one egg (with yolk) download the free Pdf of “over 100 foods and their calories” I provided in the post

    94. Hi Femi. Please I really need your guide to loose about 30kg. Starting with a meal plan! This article is very informative. Thank you for sharing for free!!

    95. Thank you for this information, diets are always expensive in Nigeria, please Can I have a good timetable that is easy and efficient and makes diet not too hard

      1. Thanks for stopping by Kofo. For your question, the answer is Yes.

        Just ensure you’re a subscriber and you’ll get all the details.

    96. wow!this is awesome,I love the right up ,please I will like a food timetable for myself,cos sometimes I get confused about what to eat and when to eat it Thanks

    97. you have done a great job in breaking down these terms,I have been trying to figure out this whole calorie palava and knowing I can eat the foods I love while calorie counting is just wonderful.keep up the good work.thank you

    98. This is the best explanation on weight loss I have ever read. Wow I jotted down lots of nuggets.

      Thanks for this loads of value dished out for free God bless you

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