Shed Excess Fat, Stay Fit N Healthy

Mothers love yourself

Love your body the way it is now

You brought life to this world🤷

In time, you'll get your dream body as you work towards it!!!

😍😍🤗🤩

Foods to help flatten your belly

1. Cinnamon : Cinnamon is a carminative which helps prevent blowing. It is also packed with anti oxidants.

2. Cucumbers: Cucumbers are hydrating. They make you full with less calories.

3. Low fat or unsweetened yogourt : It is high in b vitamins and calcium. Its also high in protein

4. Chicken : Chicken is a good source of protein with less fat.
5. Olive oil : Cooking with Olive oil lowers bad cholesterol and raises good cholesterol. Olive oil also acts as an anti - inflammatory which protects the heart and the rest of the body.

Tips to reduce Belly fat

The fat around the belly deep inside the tummy is unhealthy and is known as visceral fat.

It churns out stress hormones like cortisol and inflammatory substances that affect the body's insulin production. The result of this is increased risk of type 2 diabetes, cancer and heart diseases.

Below are tips that can help reduce belly-fat

1.Exercise: Vigorous exercise trims all your fat,
including visceral fat.
Get at least 30 minutes of moderate exercise at least 5
days a week. Walking counts, as long as it's brisk
enough that you work up a sweat and breathe harder,
with your heart rate faster than usual.

2. Meal plan: when
you lose weight on any meal plan, belly fat usually goes first.
Getting enough fiber will help. Eat 10 grams of soluble fiber
per day -- without any other diet changes -- build up less
visceral fat over time than others. That’s as simple as
eating two apples

3. Sleep : Getting the right amount of shut- eye
helps. People who get 6 to 7 hours of
sleep per night gain less visceral fat
compared to those who sleep 5 or fewer hours per night.

4. Stress: Stress cant be taken away completely but it can be controlled. The best things you can do include relaxing
with friends and family, meditating, exercising and yoga. This leaves you
healthier and better prepared to make good choices for
yourself.

Hi everyone,

Today, I want want talk about processed foods and reasons you must stay away from it.

Back in the days when I used to struggle with fat, i ate almost everything more of processed foods..... I would eat pizza and not get tired, same with pringles and will still want more.

Here are some of the reasons I just kept feeding on junks

Processed foods are highly addictive. Your body processes whole foods much differently than it does refined, processed, and heavily-modified "junk" foods. Processed foods tend to overstimulate the production of dopamine, also known as the "pleasure" neurotransmitter, which makes you crave them constantly. Your body ends up not being able to resist the temptation to continue eating junk foods in excess, which can lead to obesity and other health problems.

2) Processed foods often contain phosphates that destroy your organs, bones. Many processed foods contain phosphate additives that augment taste, texture, and shelf-life. But these additives are known to cause health problems like rapid aging, kidney deterioration and weak bones.

3) Processed foods cause chronic inflammation. One of the leading causes of chronic illness today is inflammation. And studies continue to show that refined sugars, processed flours, vegetable oils, and many other nasty ingredients commonly found in processed foods are largely responsible for this inflammation epidemic. So the next time your body craves a candy bar or a box of cheese crackers, consider the fact that heart disease, neurological problems, respiratory failure, and cancer have all been linked to the chronic inflammation caused by processed food consumption.

4) Processed foods ruin digestion. Because they have been stripped of their natural fibers, enzymes, vitamins, and other nutrients, processed foods tend to wreak havoc on the digestive tract. Chronic consumption of such foods can throw your internal ecosystem off balance, harming beneficial bacteria and exposing your system to infection. So you can basically think of that piece of cake as literal poison for your system, which may help deter you from eating them.

5) Processed foods destroy your mind. If you suffer from chronic bouts of brain "fog," or have difficulty concentrating and thinking normally, chances are your diet has something to do with it.

6) Processed foods are loaded with GMOs. The basic buildings blocks of most processed foods on the market today are derived from laboratories, not nature. Genetically-modified organisms (GMOs), which have been linked to infertility, organ damage, gastrointestinal disorders, and cancer, are prolific in processed foods. Excess consumption of these poisons promotes weight gain, acidifies your blood, and can even permanently alter the composition and function of your intestinal flora.

7) Processed foods are not actually food. One of the ways you can assess the nutritional value of food is to see how animals, insects, bacteria, and fungi respond to it. Real foods will actually rot or grow mold, for instance, while fake, processed foods remain largely the same in appearance and shape no matter what their age. Processed food is essentially synthetic, and the industry that produces it admits that heavy tampering and crafty modifications are necessary to make it taste real, even though it is not.

Being great starts from the mind.....

Many years ago, I used to be very slim, slender with long arms, legs, tiny waist and with all these features, I was intimidated by my classmates back in secondary school who had some more flesh(moderately big).

I thought they looked better than me, so I desperately wanted to be like them and started stuffing myself with so much food and drinks.
Nothing happened cause of so much activities I was involved in, little did I know I was burning the fat that would have stored up in my body.

I gave up the fat case, but deep down within me, I always wished to be on the big side, to have some flesh, you know what I mean😉

Fast forward to when I finally met the bone of my bones and flesh of my flesh, I got compliments from friends who knew me way back that my cheeks were coming out and I had gained little weight. I was happy, "so its possible for me to add a few more kilos" I thought.

I got pregnant with my first child, then the d-day came, you can imagine being in labour for so many hours with no food, no water. As soon as I put to bed, my stomach expanded, it was as if my baby I had just birthed created so much space and I started consuming much more than i would naturally. Infact, the 1st plate of jollof rice I consumed, I didnt believe I could finish it.

This was when I began to really increase in size, I went from a size 8 to size 16.
I didnt really care cause I felt I was married and it was nobody's business so long my husband wasnt complaining.

But that was not true, I regretted adding so much weight, I didnt feel good about myself anymore, I found it hard to walk distances without my laps rubbing off on each other and the pain was terrible, I would pant if I walked some distance.
That was when it dawned on me that I needed to get rid of excess fat.

Who fat epp?

My journey to loose weight began, I cut down on so many junk foods and unhealthy drinks. I did more veggies and fruits daily, I started working out, I had a meal plan that I followed deligently. There was no stopping me cause I really needed to get back into my size 10-12 outfit.

Today, I'm a size 10 and I must say I feel so so good about myself, I feel healthier, confident and younger with flat tummy, I get compliments even from my husband who initially didnt mind my being fat😂😂most people are surprised I've given birth twice.

I know it can be difficult, I am not saying its an overnight thing, thats the reason we are here to help you walk through that journey.

To join our day weightloss challenge,
Contact 09054614701 via whatsapp
Call 08062721083 for details

Many years ago, I used to be very slim, slender with long arms, legs, tiny waist and with all these features, I was intimidated by my classmates back in secondary school who had some more flesh(moderately big).

I thought they looked better than me, so I desperately wanted to be like them and started stuffing myself with so much food and drinks.
Nothing happened cause of so much activities I was involved in, little did I know I was burning the fat that would have stored up in my body.

I gave up the fat case, but deep down within me, I always wished to be on the big side, to have some flesh, you know what I mean😉

Fast forward to when I finally met the bone of my bones and flesh of my flesh, I got compliments from friends who knew me way back that my cheeks were coming out and I had gained little weight. I was happy, "so its possible for me to add a few more kilos" I thought.

I got pregnant with my first child, then the d-day came, you can imagine being in labour for so many hours with no food, no water. As soon as I put to bed, my stomach expanded, it was as if my baby I had just birthed created so much space and I started consuming much more than i would naturally. Infact, the 1st plate of jollof rice I consumed, I didnt believe I could finish it.

This was when I began to really increase in size, I went from a size 8 to size 16.
I didnt really care cause I felt I was married and it was nobody's business so long my husband wasnt complaining.

But that was not true, I regretted adding so much weight, I didnt feel good about myself anymore, I found it hard to walk distances without my laps rubbing off on each other and the pain was terrible, I would pant if I walked some distance.
That was when it dawned on me that I needed to get rid of excess fat.

Who fat epp?

My journey to loose weight began, I cut down on so many junk foods and unhealthy drinks. I did more veggies and fruits daily, I started working out, I had a meal plan that I followed deligently. There was no stopping me cause I really needed to get back into my size 10-12 outfit.

Today, I'm a size 10 and I must say I feel so so good about myself, I feel healthier, confident and younger with flat tummy, I get compliments even from my husband who initially didnt mind my being fat😂😂most people are surprised I've given birth twice.

I know it can be difficult, I am not saying its an overnight thing, thats the reason we are here to help you walk through that journey.

To join our 10 day weightloss challenge, kicking off on jan 16-25
Contact 09054614701 via whatsapp
Call 08062721083 for details

Growing up, I believed the myth that lemon and lime juice makes one dry like bonga fish, so I stayed far away from it😂😂but today, its something I don't joke with. Read the amazing benefits of lemon

1.Prevent kidney stones: Drinking one
half-cup of lemon juice every day
raises citrate levels in the urine.
Studies have shown that this could
protect against calcium stones in the
kidney.

2. Soothe a sore throat: Mixing lemon
juice with honey can help alleviate
the discomfort that comes from a
nasty sore throat.

3. Support weight loss: Beyond the old
notion that the Master Cleanse was
the only way lemons could help you
lose weight, new studies have shown
the ways lemon juice supports your
goals. Lemon juice contains pectin, a
soluble fiber that has been shown to
aid in weight-loss struggles.

4. Start your day right: Leave caffeinated
drinks behind, and start your day off
with hot water and fresh lemon juice
to stimulate your digestive track and
add vitamin C.

5. Aids in digestion: drinking a
mixture of lemon juice and flaxseed helps eliminate waste more
quickly from your body.

6. Anticancer properties: Studies have
supported the anticancer activity of
citrus liminoids, compounds that
protect your cells from damage that
can lead to the formation of cancer
cells.
7. Potassium power: Bananas aren't the
only way to get a big helping of
potassium in your system. In addition
to vitamin C, lemons offer 80
milligrams of this mineral that helps
your body stay strong and nimble.

8. Bring down a fever: Forget the days of
starving a fever! When your
temperature goes up, drinking a
lemon juice mixture can help bring
your fever down faster.

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Before you open the next drink, read this

The Obese Child

Children aren't left out in terms of being over weight. It is the responsibility of parent(s) to ensure children have healthy meals daily.

Help your child make healthier choices, focus on the source of saturated fats consumed: A glass of whole milk or natural cheese rather than a hot dog, donut, or pastry, for example, grilled chicken or fish instead of fried chicken, or a 4 oz. portion of grass-fed beef rather than a burger and fries.

Avoid saturated fat from processed meats, packaged meals, and takeout food.
Don’t replace healthy sources of saturated fat with refined carbs or sugary snacks.
Don’t eat just red meat (beef, pork, or lamb) but vary your child’s diet with chicken, eggs, fish, and vegetarian sources of protein.
When you choose to serve red meat, look for "organic" and “grass-fed” to avoid antibiotics, growth hormones, and GMOs often found in industrially raised meat.
Roast, grill, or slow cook meat and poultry instead of frying.
Allow your child to enjoy full-fat dairy and choose organic milk, cheese, butter, and yoghurt whenever possible.
Avoid breaded meats and vegetables and deep-fried foods.
Avoid snack foods such as corn or potato chips.


Be smart about snacks and sweet food
Your home is where your child most likely eats the majority of his or her meals and snacks, so it is vital that your kitchen is stocked with healthy choices and treats.

Don’t ban sweets entirely. While many kids' sugar consumption exceeds healthy limits, having a no sweets rule is an invitation for cravings and overindulging when given the chance. Instead, limit the amount of cookies, candies, and baked goods your child eats and introduce fruit-based snacks and desserts instead.

Limit juice, soda, and coffee drinks. Soft drinks are loaded with sugar—“empty” calories that don’t do anything healthy for your child’s growing body. Shakes and coffee drinks can be just as bad. Many juices aren’t any better nutritionally, so encourage your child to eat a piece of fruit instead—kids love apples or tangerine oranges. Instead of soda, offer your child sparkling water with a twist of lime, fresh mint, or a splash of fruit juice.

Keep snacks small. Don’t turn snacks into a meal. Limit them to 100 to 150 calories.

Go for reduced-sugar options. When buying foods such as syrups, jellies, and sauces, opt for products labeled “reduced sugar” or “no added sugar.”

Focus on fruit. Keep a bowl of fruit out for your children to snack on. Offer fruit as a sweet treat. Kid-friendly favorites include frozen juice bars, fruit smoothies, frozen bananas dipped in chocolate and nuts, strawberries and a dollop of whipped cream, fresh fruit added to plain yogurt, and sliced apples with peanut butter.

Experiment with herbs and spices. Use sweet-tasting herbs and spices such as mint, cinnamon, allspice, or nutmeg to add sweetness to food without the empty calories.

Check the sugar content of your kid’s cereal. There’s a huge disparity in the amount of added sugar between different brands of cereal, even those proclaiming to be whole grain or high in fiber. Some cereals are more than 50% sugar by weight. Try mixing a low sugar, high-fiber cereal with your child’s favorite sweetened cereal, or add fresh or dried fruit to oatmeal for a natural sweet taste.

Snacks at home

Snacks to stock up
Fresh fruit and vegetables that can be taken on the go or packed in a lunch.

Whole milk and dairy products, including string cheese

Whole grain breads and cereals, pretzels, nuts, olive.

Greek yogurt, frozen fruit juice bars.

Should exercises be part of our daily living.?


We all know that exercise is important in our daily lives, but we may not know why or what exercise can do for us.

It’s important to remember that we have evolved from nomadic ancestors who spent all their time moving around in search of food and shelter, travelling large distances on a daily basis. Our bodies are designed and have evolved to be regularly active.

Over time people too develop problems if they sit down all day at a desk or in front of the TV and minimise the amount of exercise they do.

The Benefits Of Exercise

Exercise increases energy levels

Exercise improves both the strength and the efficiency of your cardiovascular system to get the oxygen and nutrients to your muscles. When your cardiovascular system works better everything seems easier and you have more energy for the fun stuff in life.

Exercise improves muscle strength

Staying active keeps muscles strong and joints, tendons and ligaments flexible, allowing you to move more easily and avoid injury. Strong muscles and ligaments reduce your risk of joint and lower back pain by keeping joints in proper alignment. They also improve coordination and balance.

Exercise can help you to maintain a healthy weight

The more you exercise, the more calories you burn. In addition, the more muscle you develop, the higher your metabolic rate becomes, so you burn more calories even when you’re not exercising. The result? You may lose weight and look better physically which will boost your self-esteem.

Exercise improves brain function

Exercise increases blood flow and oxygen levels in the brain. It also encourages the release of the brain chemicals (hormones) that are responsible for the production of cells in the hippocampus, the part of the brain that controls memory and learning. This, in turn, boosts concentration levels and cognitive ability, and helps reduce the risk of cognitive degenerative diseases such as Alzheimer’s.

There is overwhelming evidence that people who lead active lifestyles are less likely to suffer from illness and more likely to live longer.

Exercise is good for your heart

Exercise reduces LDL cholesterol (the type that clogs your arteries), increases HDL (the good cholesterol) and reduces blood pressure so it lowers the stress on your heart. Added to this, it also strengthens your heart muscle. Combined with a healthy diet, exercise lowers the risk of developing coronary heart disease.

Regular exercise helps to control blood glucose levels, which helps to prevent or delay the onset of type 2 diabetes. Additionally exercise helps to prevent obesity, which is a primary factor in the development of type 2 diabetes.

Exercise enhances your immune system

Exercise improves your body’s ability to pump the oxygen and nutrients around your body that are required to fuel the cells that fight bacteria and viruses.

Staying active reduces the likelihood of developing some degenerative bone diseases

Weight bearing exercise such as running, walking or weight training lowers your risk of both osteoarthritis and osteoporosis – the adage of “use it or lose it” really does apply to bones.

Exercise may help to reduce the risk of certain cancers

Being fit may mean that the risks of colon cancer, breast cancer and possibly also lung and endometrial cancers are reduced. Studies by the Seattle Cancer Research Centre have suggested that 35% of all cancer deaths are linked to being overweight and sedentary.

Exercise not only makes you physically fitter but it also improves your mental health and general sense of well-being.

Active people tend to sleep better

Physical activity makes you more tired so you’re more ready to sleep. Good quality sleep helps improve overall wellness and can reduce stress.

Exercise improves your mood and gives you an improved sense of well-being

Physical activity stimulates the release of endorphins which make you feel better and more relaxed. These in turn improve your mood and lower your stress levels.

Exercise can help prevent and treat mental illnesses like depression

Physical activity can help you meet people, reduce stress levels, cope with frustration, give you a sense of achievement, and provide some important “me time”, all of which help with depression.

Exercise can be fun!
Getting fit is not just about running on a treadmill for hours in your local gym, it can be a dance class or a new hobby like fencing or mountain biking. It could be a group or team activity like football or a karate class.

Whatever form of exercise you choose, you’ll almost certainly meet new people and may make new friends.

How Much Should you Exercise?


According to the American College of Sports Medicine, current guidelines suggest that to stay healthy, adults between 19 and 64 should try to be active daily and follow these

Such exercises include walking, running, swimming, cycling, dancing and team sports such as football, hockey, basketball etc.

You should get at least 150 minutes of moderate-intensity exercise per week.
These recommendations can be achieved through 30-60 minutes of moderate-intensity exercise (five times a week) or 20-60 minutes of vigorous-intensity exercise (three times a week) or a combination of both types.

One continuous session combined with multiple shorter sessions (of at least 10 minutes) is also acceptable.

For those starting out, gradual progression of exercise time, frequency and intensity is recommended. You are more likely to stay on track and avoid injury if you start gently.

Even if you can't reach these minimum targets you can still benefit from some activity.

Resistance Exercise
Resistance exercise is concerned with working the bodies muscle groups and building strength.

It is recommended that adults train each major muscle group two or three days each week using a variety of exercises and equipment.
Very light or light intensity resistance training is best for older persons or previously sedentary adults new to exercise

Two to four sets of each exercise will help adults improve strength and power.
For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, while 15-20 repetitions improve muscular endurance.
It is recommended that adults should wait at least 48 hours between resistance training sessions.

Moderate vs Vigorous Intensity
There are a number of different ways to classify the intensity of any exercise, some based on heart rate, some on perceived exertion and some on how the exercise affects your metabolic rate.

Generally Speaking...
Moderate-intensity activity should raise your heart rate, make you breathe faster and make you feel warm enough to start to sweat.

Vigorous intensity exercise will make you breathe hard, increase your heart rate significantly and make you hot enough to sweat profusely.

The Physical Activity Guidelines for Americans suggests that moderate-intensity activity allows you to talk but not to sing, whereas more vigorous activity results in an inability to say more than a few words without pausing for a breath.

Examples of moderate intensity exercise include:

Brisk walking (100 steps/minute)
Dancing
Swimming or aqua aerobics
Gentle cycling (5-9mph)
Badminton or doubles tennis
Volleyball

Examples of vigorous intensity exercise include:

Running
Power walking at 5mph or more, or walking uphill briskly
Cycling fater than 10mph
Aerobics
Skipping/jump rope
Rowing
Overall though, any activity that gets you moving, gets your heart rate up and gives you enough pleasure to do it regularly and often is good for you in almost every way.