Eagle Academy

How To Make Cucumber Chicken Salad
INGREDIENTS TO USE
✅1 big cucumber (peeled and cut).
✅1 big chicken breast (de-boned).
✅1 tablespoon of mayonnaise.
✅1 tablespoon of lemon juice.
HOW TO PREPARE.
✅Season the chicken well and cook.
✅Add chili pepper (if you want).
✅Mix them together and enjoy.
You can add onion if you want but not compulsory
I want you to try this and send me pictures.😝
I hope this helps
Have a wonderful day ahead.
I love You
Esther.

11 WEIGHTLOSS TERMS AND THEIR MEANING
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✅CALORIES: The amount of energy in an item of food or drink is measured in calories.

When we eat and drink more calories than we use up, our bodies store the excess as body fat.

✅CARBONHYDRATE: Carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and milk products.

✅PORTION CONTROL: Portion control means choosing a healthy amount of a certain food.

Portion control helps you get the benefits of the nutrients in the food without overeating.

Portion control is important because it helps you: Digest food easier.

Reach or maintain a healthy weight.

✅ADDED SUGAR: Added sugars include sugars that are added during the processing of foods (such as sucrose or dextrose), foods packaged as sweeteners (such as table sugar),

There's a big difference between natural and added sugars.

Natural sugars are naturally occurring in whole foods like fruit that come with added health benefits like fiber and antioxidants.

Added sugars are added during the processing of packaged foods and do not provide any nutrients (besides calories).

✅FEELING FULL: used to describe someone who has eaten enough food and is now satisfied.

✅METABOLISM: Metabolism is the process by which your body converts what you eat and drink into energy.

✅Calorie Deficit: You probably have heard that, in order to lose weight, you’ll need to create a calorie deficit.

A calorie deficit is achieved by burning more calories than you consume

✅Fiber: Fiber is an essential nutrient that plays a major role in digestive health.

Eating enough fiber can also help keep your blood sugar within a healthy range, lower your cholesterol and help provide fullness after meals, making it an important part of your weight loss plan.

✅Physical Activity: Any body movement that works the muscles and requires more energy than resting is considered as physical activity.

Physical activity doesn’t just happen at the gym.

Walking, running, dancing, swimming, yoga and gardening are all examples of physical activity.

It is important for your weightloss

✅Protein: Informally referred to as the building blocks of the body, proteins are large, complex molecules that are necessary for proper structure, function and regulation of the body’s tissues and organs.

I hope this helps you

I love you

Yesterday, two other persons chatted me up that they have lost 5kg each

I have attached the screenshot above for proof

Cabbage contains low calories

Please feel free to eat cabbage swallow, make cabbage juice.
Do cabbage smoothies

Enjoy it

Ok so for the cabbage swallow

This is a step by step video on how to make it

This video is so explainatory and you will be able to make your own cabbage swallow after watching it

Go here to watch it:
https://youtu.be/ZSBeJXjQt9Q

I love you.

Take a look at the image attached to this post...

She lost 12kg after our monthly weightloss challenge.

I tell you if you stay committed and do my daily assignments, you should be able to lose at least 8kg.

If you want to start seeing this kind of result.

Enroll in our weightloss monthly challenge and become part of a dedicated COMMUNITY.

SHE LOST 4KG IN TWO WEEKS.

You can achieve the same result when you attend my FREE fitness masterclass.

Click this link to get started today: https://eaglesacademy.com.ng/fitness/

https://eaglesacademy.com.ng/fitness/

10 Good Reasons Why You Should Eat Protein Daily...
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You'll love it

Most people eat enough protein to prevent deficiency, but some individuals would do better with a much higher protein intake.

Numerous studies suggest that a high-protein diet has major benefits for weight loss and metabolic health

Here are 10 amazing reasons to eat more protein.

✅1. Reduces Appetite and Hunger Levels

The three macronutrients — fats, carbs, and protein — affect your body in different ways.

Studies show that protein is by far the most filling.

It helps you feel more full — with less food

This is partly because protein reduces your level of the hunger hormone called ghrelin.

✅2. Increases Muscle Mass and Strength

Protein is the building block of your muscles.

Therefore, eating adequate amounts of protein helps you maintain your muscle mass and promotes muscle growth when you do strength training.

Next

✅3. Good for Your Bones

People who eat more protein tend to maintain bone mass better as they age and have a much lower risk of osteoporosis and fractures.

Let's move on...

✅4. Reduces Cravings and Desire for Late-Night Snacking

A food craving is different from normal hunger.

It is not just about your body needing energy or nutrients but your brain needing a reward .

Yet, cravings can be incredibly hard to control.

The best way to overcome them may be to prevent them from occurring in the first place.

Moving on

✅5. Boosts Metabolism and Increases Fat Burning.

Eating can boost your metabolism for a short while.

That’s because your body uses calories to digest and make use of the nutrients in foods. This is referred to as the thermic effect of food.

However, not all foods are the same in this regard. In fact, protein has a much higher thermic effect than fat or carbs — 20–35% compared to 5–15%

High protein intake has been shown to significantly boost metabolism and increase the number of calories you burn. This can amount to 80–100 more calories burned each da

✅6. Lowers Your Blood Pressure.

High blood pressure is a major cause of heart attacks, strokes, and chronic kidney disease.

Interestingly, higher protein intake has been shown to lower blood pressure.

✅7. Helps Maintain Weight Loss.

Because a high-protein diet boosts metabolism and leads to an automatic reduction in calorie intake and cravings, many people who increase their protein intake tend to lose weight almost instantly

✅8. Does Not Harm Healthy Kidneys.

Many people wrongly believe that a high protein intake harms your kidneys.

✅9. Helps Your Body Repair Itself After Injury.

Protein can help your body repair after it has been injured.

✅10. Helps You Stay Fit as You Age.

One of the consequences of aging is that your muscles gradually weaken.

The most severe cases are referred to as age-related sarcopenia, which is one of the main causes of frailty, bone fractures, and reduced quality of life among older adults.

Eating more protein is one of the best ways to reduce age-related muscle deterioration and prevent sarcopenia

If you need to lose weight, improve your metabolic health, or gain muscle mass and strength, make sure you’re eating enough protein.

I hope this helps

I love you

Esther

Today I decided not to use my own weighing scale because I wanted to really experiment something

My own weighing scale gave me 52kg

Then I used commercial scale. See the result in the screenshot above

Boss lady is 52.8kg

Who is your favourite weightloss coach again🥰

Last night masterclass session was fire🔥🔥

I gave so much value

Join the next master class here https://eaglesacademy.com.ng/fitness/

This is one of my students who is very serious and determined.

In just 2 weeks she lost 4kg. I don't think you know the kind of efforts it takes to lose even 0.5kg talk more of losing 4kg in 14 days.

You can see the evidence there

Here's Why You Should Not Measure Your Weightloss Progress With Weighing Scale Only.

So a lot of people have been telling me that they checked their weight on scale and instead of reducing they added.

It is normal for scale to do so

Here are some factors that affect the number that influence the number you see when you climb on the scale.

It could be because you are

✅stressed

✅Conspitated

✅you are on your period

✅You are ovulating.

✅or maybe your salt intake was high the previous day

✅or you just drank a big glass of water.

All this factors can make the number on your scale to go extremely high.

Now

Here are the best recommended rules you should do before weighing yourself on the scale

✅weigh yourself first thing in the morning before drinking water

✅Do it after going to the restroom

✅Is better to do it without cloth but if you will wear cloth, always use the same cloth anytime you are weighing yourself.

I want you to know that the scale often times flunctuates.

This is why Tomorrow, I will show you other 9 ways to know that you are loosing weight.

Make sure you read it

As always

I love you

Make sure you read my post.

You will enjoy it