Maintaining a healthy weight is desirable. But note I did not say slim….although this what many of us want to be. Most of us want to look good and fit well into our clothes without having to bother about the tommy ,hips , arms attracting the wrong attention.No wonder for women we then adopt some drastic and sometimes dangerous weight reduction methods.
Unhealthy weight gain has the more serious side to it ,which is the health implication. Diabetes, hypertension are linked to obesity or excess weight. The temptation to have drastic weight loss is always there but the better and healthier and also more sustainable way is to follow a healthy eating pattern and exercise. After all weight gain comes when the body is not able to use up all the energy we eat from food and so stores these up as fat.
A lot of you have been asking for some food guide to follow to loose weight. In actual fact to be able to professionally guide individuals on weight loss program , I would have had to get personal details, like age, lifestyle, type of work any medical history etc for me to be able to provide such solutions and this has to be done face to face.
I have however provided a suggested meal plan in which the caloric content of foods, portion sizes and the easy availability of the foods have all been fully considered and if followed will help weight loss.
Exercise is key to any weight loss program so get ready to workout. Besides there are so many other benefits of exercising
If you have a medical history please contact your doctor before embarking on a weight reduction. The speed of your progress and noticeable difference will depend on how disciplined you are in sticking to the diet plan.It may take 2-3 weeks to notice some difference .
Please also note the following:
1, PORTION CONTROL is very key to weight loss. Please stick to what has been recommended here.you want to loose the weight gradually so your skin does not sag in the process.
2, Avoid to eat your DINNER late. 6 pm is good time to have your last meal
3, Use very LITTLE OIL in cooking . If you cook for the family you can take out your soups or pottages just before adding oil for rest of the family so you can manage quantity of oil in your portion.
4, Do not be obsessed about climbing your scale daily , ones a week is fine to check your progress. In any case you can check with one of your tight dresses for ladies or trousers for men. If this fits more loosely you are making progress. Also friends will compliment you and remark on your progress as you start to loose some weight
5,This is time to drink lots of WATER, it will fill up and reduce hunger pangs .
6, Keep out of your fridge, soft drinks, chocolates, biscuit and anything that might tempt you . Rather stock up on garden eggs, cucumber, carrots etc
7, EXERCISE will help raise up your metabolic rate that the ability of the body to burn up energy. Bring in simple exercises that you enjoy even dancing will help.
7, Keep in focus one thing that will be your MOTIVATION through this journey
Health?Fitting into Clothes? Pleasing your partner?….whatever…
8, Lastly, know when to stop loosing weight and just maintain. The whole essence of weight lose is to be healthy and look good. You may wish to ask your dietitian or doctor if you have reached the desired weight and its time to stop.
I will be glad to hear from you as you make progress on this journey.
Thank you Aunty Iq, the only problem I ve with this is that of oil, I ask a Dr. Friend of my to recommend some foods that help the eye and he mentioned palm oil, I was like am on diet he said it’s good for the eye, how do I go about it since it’s not good for my weight loss but it’s good for my eyes?
Hi, Payche. As you will see in the menu plan there is still incorporation of palm oil in some of the meals, but in quantities that will help you manage your weight and still provide vitamin A for your eyes. To further increase your vitamin A intake you may want to increase your carrot intake . This will not affect your weight loss program.
from time to te l will keep you inform about my weight control exercise .
Hi Adekanmi. I really look forward to hearing from you.
Thank You for this. I want to look good for someone very special.
Can I loose upto 30kg with less exercise in 2 months with this timetable???