Weight Loss Management Series: How to Loss Weight in Nigeria (Step One)

Yes, indeed! This is the middle of the holidays and many must be now saying: “am going to get back on a diet to shed some weight pounds.” Others just want to cut back a little aimed at maintaining an already healthy body mass index (BMI).

How to loss weight in Nigeria
Weight loss stages on white background. African american girl lose weight, keep fit and follow a diet. Become thin and slim. Shape change. Fit female character.

GENERALLY, one should check this index which indicates on a 18.5-24.9 scale what you need to do. It is a function of your weight and height that informs you if you overweight, obese or underweight. Of course, if you don’t fall in either one of these unhealthy categories, then you must be in the clear (kudos!)

If you have a BMI of:
Under 18.5 – you are considered underweight/malnourished
18.5 to 24.9 – healthy range for young/middle-aged adult
25.0 to 29.9 – you are considered overweight
Above 30- you are obese: require MAJOR lifestyle changes

NEXT, you need to incorporate a diet type in addition to normal regular exercises to achieve healthy living: which is our core goal here. Keep in mind that you are not doing this for a short term but ideally a lifetime commitment: it’s easier that way. So, for today, we are targeting the overweight and the obese weight categories. We are recommending here a Low Carbohydrate High Fat Diet (LCHF). It could either be the glycemic or ketosis alternatives which is still literally “flying” all over the place. There are several forms of this diet and it has long been proven very effective for general well being and weight loss MANAGEMENT. However, my straight up advice will be to check with your doctor first before commencement of any new dietary plan and supplement.NOW, we pick three to five days in a week when we run, jog or simply walk briskly for 30-60 mins. THEN, stock your food supply and ingredients. AND, make a mental more of food types to avoid for the next four weeks (test trial on your body tolerance? else pick another diet type).

weight loss

NOW, we pick three to five days in a week when we run, jog or simply walk briskly for 30-60 mins. THEN, stock your food supply and ingredients. AND, make a mental more of food types to avoid for the next four weeks (test trial on your body tolerance? else pick another diet type….).

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QUICK WORKOUT SUGGESTIONS

(daily,aside weekly run/jog/run): 10 mins
Wall Sits (30secs, 3rep)
Jumping Jacks (20, 3reps)
Squats (20, 3reps)
Side Stretches left/right (25 each side, 3reps)
Planks (30secs, 3reps)

SHOPPING LIST MUST-HAVE

Cabbage (CARBOHYDRATE SOURCE:5%)
Green Leafy Vegetables (CARBOHYDRATE)
Cucumber
Garden Eggs
Eggs
Red/Coconut Oil (FAT SOURCE:80%)
General Grocery
Fish/Meat/Snail (PROTEIN SOURCE:15%)
Selected Fruits (stick with above plus strawberries)

FOOD TO AVOID ON A TYPICAL LCHF DIET
Rice
Yam
Beans
Maize
Garri
Cassava Produce
Most Fruits
Etcetera

BOTTOM LINE: Calculate your BMI to attain how many kilos needs to be cut off. Run/Jog/Brisk Walk 3-5 weekly plus daily 7-10 minutes early morning workout done at home, incorporate nutrient-base supplements, healthy eating habits and avoid certain carbohydrate/food type PLUS making MAJOR lifestyle changes which implies you need to make whatever works now in shedding off this weight as your new lifestyle living!

Future articles on our Weight Management Series will feature sample Meal Plan for Four Weeks. This is in preparation for our February Weight Loss Challenge which ends in June 2019. It’s free and you can ask questions in the comment box.

Pleasant holiday guys and looking forward to your queries in the comment box below👇

Updated:

The Author

LORNA REUBEN-ROLAND

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