Week 2: 8 Week Challenge

This is week 2 of the 8WEEKCHALLENGE and it has not been easy. I have been feeling a little bit down,tired, stressed and am trying to get enough rest so as to continue with my daily workout routine but its been a bit messy. However, my eating has been healthy so that is a plus for me. To the weigh in

Last week: 65.5 kg

today: 65 kg

Loss: 0.5 kg

The truth is, there is no magic pillow out there, workout and learn how to fuel your body with the right food. 

You are what you eat, if it doesn't challenge you it doesn't change you.....the time is now to make those changes.

Weight Loss Success Story: Ebere

Lovely and inspiring story, she did it and still doing it. She has explained how she is able to get to where she is and still going. Read and get inspired

1.Tell us about yourself, job and family: My name is Ebere, married n blessed with 3 kids, work with a telecoms company
2. How long it take you to achieve your goal? 9 months

3.What motivated you to lose weight? I was moved when my 4 yr old son told me one day
Mummy you are too fat see you tummy, is baby inside, we had a good laugh but I worried for a little boy to say this that mean I have to do something, then and there I made up my mind to be fit. I was tired of being called Orobo (fat ), I needed my confidence back,want to feel good ,feel comfortable in my dresses.

4.What kept you on track? The compliment from my hubby, family and friends, also the success story from the forum and WLB, especially that of Nate, the encourage from my instructor Mr T, Uche and the hard lady Jillian Micheal whom I hope to visit soon (laughing)

5.What is your typical daily workout and eating routine? I exercise for about 30 mins - 1 hr  in the morning, in. the evening about 1- 2 hrs, I love food, but I now eat healthy n clean, low carb, lots of protein, vegetable n fruit , I don't deprive myself of any food, I make unhealthy food healthy and practice portion control.

6.Whats difference have you noticed? I feel very healthy , increased  energy level, I look 10 yrs younger.

7.How have you kept the weight off? This is a lifestyle change and not a diet, I will continue to eat health, clean , exercise n remain focus.

8.What other diet have you tried? Forever living diet, protein diet and fruit diet

9.What advise will you give to those trying to lose weight? The only way is to see weight loss as a lifestyle change n not a diet, practice what you can sustain , how long can you live on fruit or just protein, eat healthy, clean, portion control and exercise that is the way  to go.

10. What is your motto? No pain no gain

Week 1: 8 Weeks Challenge

Wow, its the end of week 1 of the 8 week challenge and am hearing good news already, some are losing 2 kg and other 3 kg. I wonder what i have loss? I will have to climb on the scale to find out. I did workout this week but was off some days.
Previous weight: 66 kg
Current weight: 65.5 kg

Loss: 0.5 kg
That was my goal to lose this week and i achieved it ....dancing
Leave a comment below and share your success story for week 1

For week 2, eat healthy and workout well....thats the only way to get result

Then and Now

Changes in my life since I started my weight loss journey

• My weight 
• My mentality about food
• My lifestyle
• My fashion sense 
• My wardrobe
• I can cross my legs perfectly
• I now shop more in stores instead of online
• I don’t wear only jeans and t shirts
• I have more energy
• I sleep better
• I love to show off my waist by using belts
• I don’t feel so short, although am short…..
• I can say no to food
• People want to know how I did it
• I still love cooking and food
• I don’t worry so much about calories; I just eat with my senses intact …lol

Kick off : 8 Week Challenge

Tomorrow is the kick off of the 8 week challenge, I want to make a change in the way my body looks and I want you to join in achieving the same for yourself. Change the way you see weight loss, food and change your lifestyle. Lets try and stay accountable for this 8 weeks, it won't be easy
but its worth it.

QUOTE: Of course it's hard. It's supposed to be hard. If it were easy, everybody would do it. Hard is what makes it great. ~A League of Their Own

Things to do:

• Weight in yourself and hashtag it to twitter , example: #66.5kg8weekchallenge 
• You must hashtag your meal and exercise on twitter as well, if you don't use twitter do so on my facebook page, example: b: fruits, l: chicken salad, d: fruits, w: 4ltrs, E: 45 mins cardio #8weekchallenge
• Make sure to be accountable on either twitter or facebook page, that is the only way i can assist you
• Eat healthy meals and move, move and move

WHAT YOU NEED: WEEK 1

• Drink at least 4 liters of water daily, drink nothing but water
• Detox detox detox: morning fruits, lunch is complex carb+ veggies+protein and dinner fruits for 1 week
• No biscuits, no crackers, no bread and no pastries
• Use you measuring cup for your carb, if you don't have one buy 
• Snack on fruits but only 1 serving
• Move, exercise for at least 45 mins daily 5 times a week.
• Keep food journal
• Sleep 7 hours at least
• Eat only complex carb ( click here for list of COMPLEX CARB)
• Don't go eating a bunch of banana because its fruits

For any question, send on twitter or facebook page, for tips be active on twitter and facebook page. I might not be able to reply emails because of work so stick to twitter and fbk

Low calorie noodles: Order Now

I always state the importance of eating while losing weight, well I love to eat and I have low calories noodles for sell for my readers in Nigeria. Below is the difference in Nigerian noodles and the low calorie noodles.

Nigerian Chicken Noodle 1 serving (70 g)
Calories 370
Total carb 54 g
Sodium 1,140 mg
Total Fat 14 g
Saturated 4 g
Dietary Fiber 2 g
Sugars 3 g
Protein 7 g

Low Calorie Noodles 1 serving (63.5 g)
Calories 80
Total carb 16.3 g
Sodium  0.03 g
Total Fat 0.4 g
Saturated 0.3 g
Dietary Fiber 0.5 g
Sugars  0.1 g
Protein   3 g


If you are interested email me.............Nigerians only

Weight Loss Success Story: Amaka

Here is another group member, She has lost the weight after having 2 kids and she looks fabulous. I admire her strength, when she logs in her workout I get this motivation to even go the miles. More reason why i call her RUBBER...lol. Another thing I like about her is that she is a foodie, she loves food and balances it with her lifestyle to achieve her goal......more picture below


1- Tell us about yourself, job and family: My name is Amaka. Mum of two. A lawyer and a business woman.

2- How long it take you to achieve your goal? Took me 6 months to get to ideal weight and its still a struggle to maintain it.my ideal goal was to get to 65kg from 74kg. Now I'm 63kg.

3- What motivated you to lose weight?: I just hated my appearance.i wanted to look good in and out of clothes,to feel good and be healthy,for myself and my family.

4- What kept you on track? Amazing support system. I have amazing friends who are also on this weight loss journey and we  all supported each other. my Spouse is big on fitness so he got my back and I also joined this bb group called weight loss buddies and those ladies are amazing.

5-  What is your typical daily workout and eating routine?I try to get in at least 1hr workout 5 days a week at the minimum. I learnt so much about eating right and not necessarily dieting. I love food and have refused to starve, so I equipped myself with as much information I can get and read up loads on the internet.

6- Whats the different you noticed? the biggest difference I've noticed....fitness is hugely underrated. When you are active,you ll be shocked at what you can accomplish.you ll have more energy and will sleep better. Also, I won the battle between my tummy and i. My tummy has always been a huge problem,pun intended. But I have dropped a total of about 8 inches from upper,mid and lower tummy.


7- How have you kept the weight off? Keeping the weight off is just as hard as losing it. Its not easy trying to find a balance. Because you will notice that once you relax a little bit the weight just creeps back in. So its a continuous journey,just that when you are trying to maintain,you are much more relaxed especially if you have gotten used to eaten right and working out.

8-  What other diet have you tried? I've tried d maple syrup/cayenne pepper diet mad popular by beyonce. A friend of mine also gave me green world pills one time,I generally hate pills, its a struggle for me to take pills when I'm ill so I didn't see myself popping pills when I'm not even sick.

9-  What advise will you give to those trying to lose weight? advise to other people trying to lose weight- persistence and discipline does it. Don't be in a hurry. Doing it the healthier way far more outweighs any crash diet.

10- What is your motto? my motto is- Don't throw in the towel,use it to wipe the sweat off your face.

I hope her story inspires you to push yourself hard in achieving your goal.

Why you are not losing weight

You might have tried over and over and you are beginning to think that you can’t lose weight. Maybe your weight keeps going up and down, you lose and gain. It might be important to understand the mistakes you are making. Find out why you are not losing the weight or why it’s going up and down.

Hindrances to effective weight loss
Setting unrealistic goals: this can cause you to gain weight, when you set unrealistic goals achieving it can be very difficult and leads to stress, depression and demotivation. Take your time and set out goals both short and long term goals. Smaller goals will help you achieve huge goals; weight loss should be gradual not hurried.  Realistic goals will help you stay motivated throughout your journey because you will see results. Don’t go setting to lose 20kg in 2 months, depression will set in. Excuses: like ‘I don’t have time’, this is very common among people trying to lose
weight. You don’t eat well or exercise because you don’t have time. If you don’t have time now, you won’t have it later. If truly you want to lose weight, you have to find the time. Plan and management every single time you have, use your pen and paper and set your priorities straight.

Wrong diet: most of us choose diet because they worked for someone or maybe what we read. What worked for A might not work for B, this is because their food preference and lifestyle might differ from yours. Understanding your lifestyle will help you identify the best weight loss plan. For example, myself: I love food and I knew that following a diet that prevents me from eating what I love will not work for me. so I just ate healthy meals, make unhealthy meals healthy so I can enjoy food while losing weight.

Move: moving at every opportunity will help you burn more calories than instead of sitting down all day (like sitting at a desk or lying down). Increase your activity, if your job makes you sit all day try moving at every opportunity. Climb the stairs instead of using the lift…just move, do something. If you are working out both gym and at home make sure to utilize your time well, leave your phone and move away from distractions. If you go to the gym get a heart rate monitor, the readings are more accurate than what machines in the gym reads. You might think you burn 400 calories in 30 mins when in reality you are burning only 200 calories.

Stop self-sabotage: don’t spoil your hard work or efforts by rewarding yourself with food; it will only cause you to gain weight. Plan your meal even if its cheat meal. Planning helps keep us on track.

Search for support: you will only receive if you ask, so ask for help when you need one. Isolating yourself will break you down; seek support from family and good friends.

Secret eating: you might think you count calories but do you know that the food and snack you nibble on counts. Those food you pick from your kids plate or while cooking, utilize calorie counting/tracking app like fat-secret, fitnesspal or just use Google.  To ensure accurate food measurement, use food scale or measuring cup and spoon. Don’t assume you eat little because in reality, you might be consuming more than you actually need to.

Watch it: too much healthy food can make you gain weight be it fruits or veggies. Read nutritional details on food packs don’t just assume that because it is written organic that it’s healthy. Start by reading per serving then the entire label. The so called healthy tag meal/snack might be making you gain weight.

What you put in is what you get: if you put in little effort you will get little result. Even with the numerous weight loss pills out there, weight loss is not easy. However, it can be done; people are losing weight daily, in fact every minute. Don’t let the difficulty of losing weight get the best of you. Instead of giving up, set smaller and realistic goals that can be achieved. It doesn't have to on the scale but also non scale victories like lose pants or fitting into an old jean. See it as a gradual process of taking back your life and appreciate every little progress

Good VS Bad Carbohydrate

You might have heard of low carb diet or people who try to stay away from carb as much as possible. Often times we see carbs as the main culprit when it comes to weight gain, but in reality some carbs do cause us to gain weight. 

There are two types of carbs that influence one’s waist line and health, good carbs known as complex carbs and bad carbs as simple carbs. No matter how we run away from carbs in our diets,

they are still very important because they provide us with energy.

While simple carbs sounds just like its name SIMPLE, it has limited vitamins and nutrients and the body need only little energy in order to convert them to glucose. This means that they easily get to our blood stream causing a quick sugar spike. These carbs are bad and are packed with calories, sugar and with limited nutrients. 

Example when you take bad carbs, you get an immediate energy which soon goes away leaving you tired because drop in sugar level. We tend to feel hungry after eating bad carbs, these carbs are bad for the health because they cause obesity and other health related diseases like heart disease and diabetes. Examples of simple carbs are starchy vegetables, white bread and pasta, refined sugars  found in biscuits, cakes and pastries, chocolate, honey and jams, jellies, pizzas, prepared foods and sauces, soft drinks, sweets and snack bars.

Complex carbs on the other hand provides a slower and more sustained release of energy, in their natural form they contribute to long term good health, provides higher fiber, sustained energy and control appetite levels. Examples of complex carbs are nuts, whole grains, legumes, non-starchy vegetables, oats potatoes, sweet corn, root vegetables, barley, quinoa etc.  Eating complex carbs in moderation instead of simple carbs will contribute to the healthy living and weight loss.

Tips

• Balance your daily eating with carbohydrate and protein. 
• Base each of your meals on a complex carbohydrate, such as sweet potato, wholemeal bread or brown rice, and include vegetables. Finish the meal with fruit, and this should ensure you get a balance of complex and simple carbohydrates.
• Use high fibre wholegrain cereals as part of your breakfast.
• For lunch, choose lean protein, such as fish or chicken, with only a small amount of carbohydrate to get you through the afternoon.
• Large carbohydrate meals will make you slow and sleepy.
• Cut down on the amount of refined white flour products in your diet, such as white bread, pizza and white pasta and rice. The refining process produces simple carbohydrates and many vitamins and minerals are lost.

No Excuse.....Get up and MOVE

I always get emails of people telling me they don't have time for the gym or to workout. I know ladies, i mean mothers with 5 or more kids, bankers finding out time to workout be it at the gym or at home. I have a friend that workouts at work before coming home. The more the excuse, the more you pile on the weight. Effective fat loss needs both healthy eating and workout.
I don't go to the gym yet I loss weight, the tools I have for effective home workout are:

1. Workout dvd's
2. Skipping rope
3. Set of dumbbell
4. My laptop
5. And YouTube videos
6. Pedometer (for walking)
7. Heart rate monitor

The 'I don't time to workout now sounds like a lyrics in my ears', people just want to avoid the 'work' in workout yet they expect to get the same result that someone who workout get. Isn't that unrealistic?
You don't have time yet you can watch the television for an hour?
You don't have time yet you can eat out or party? If you want that body, you just have to go get it. 
You don't need an hour workout, 30 to 45 mins will do the job provided you have a healthy eating lifestyle. You can get a workout while watching the television, make sure you get at least 4 hours of workout per week and make proper use of that time. If you have a gym membership, utilize it well by engaging in intensive exercise, don't go chatting in the gym..a lot of people use gym as a social gathering. Just don't waste the time you don't have. Stay motivated, this will help you a lot even when you don't feel like working out.

To Eat or Not to Eat? Corn on the Cob

internet image

The two popular varieties of corn are the white and yellow corn. White corn is smaller while the yellow corn is fuller. There are also hybrid corns which has both yellow and white kernels.

Nutritional values of one small ear of sweet, white, corn on the cob: 
it contains 63 calories, 13.9g of total carbohydrates, 2g of dietary fibre, 0.9g of fat and 2.4g of sugar. Carbohydrates account for the majority of the calories, representing 50 calories, calories from fat 7.2 calories and the remaining calories come from protein. 1 serving provides 0.1g of
saturated fat and 0.8g fat comes from healthy unsaturated fats.

You'll also gain minimal heart-healthy fatty acids in 11.7mg of Omega-3s and 396mg of Omega-6s. Corn on the cob contains 27.9mg of magnesium, 65mg of phosphorus, 197mg of potassium and 0.1mg of manganese. Other minerals include iron, zinc and copper.

Health Benefits

• Corn is a source of vitamin A, contains antioxidant and the natural food dyes lutein and zeaxanthin, collectively called carotenoids. These naturally occurring substances promote good eye health. 
• Like other vegetables, corn is low in calories and high in fiber, helping to prevent obesity and adding to a feeling of fullness, which can prevent overeating at mealtime. 
• It is a good source of grain when dried. The fiber content is corn promotes digestion which it true of whole grains.
• The high amount of fiber in corn helps lower cholesterol levels and also reduces the risk of colon cancer.
• Corn, if consumed in moderate quantities, has been seen to be beneficial for those suffering from diabetes.
• Owing to the presence of thiamin, corns help in the metabolism of carbohydrates.
• Corn has been found to be helpful in treating kidney problems, including renal dysfunction.
• Corn contains many minerals, out of which phosphorus is the most important. It is essential for the normal growth and bone health. The other minerals are copper, magnesium, iron and zinc.
• Corn is rich in vitamins, which help in the proper growth of the nervous system. For a good eye sight and skin complexion, corn is very beneficial.

Some ways of preparing corn

• Corn meal or corn flour can be baked into muffins or corn bread.
• Can be used in making our normal moi moi (use corn meal instead of beans)
• It can be eaten boiled or roasted
• Fresh corn can be used in making soup
• It can be cooked with beans 

Eat corn in moderation

Weigh In

Let me officially welcome you all into a new month. I have been stuck at 67 kg for a longggggggggggggggggggg time but now the scale has started moving again and am down. So now am 66.5 kg, this is just amazing feeling of leaving 67 kg for life. 

I was chatting with my kid sister the other day and she couldn't stop shouting that I have entered 60's (kg). She was like wait so you now weigh 67 kg, I was kind of and she was screaming. She knew how I started my journey because at the time she was size 12 UK but now a size 8, shes happier and enjoying the new her. We both started skipping, taking long walks and watched what

we ate and we are ripping the benefit of our hard works.

Slow and steady is were I stand, I get emails of people that whats my help to lose 20 kg in 2 months. I have always told them the truth, "I can't really help you lose 20 kg in 2 months" . Am not saying it can't be done but to be honest, I really can't help. If you say 5 kg in a month then that is fine but again it depends on the amount of fat you carry around. The amount of fat you have determines how the kg's drop but it will surely slow down as soon as the fat reduces as seen in my case.

So am officially 66.5 kg

UK Size: top 10/down 12

8 Week Weight Loss Challenge

This year is half way gone, did you make any New Year resolution about losing weight and yet you have not achieved that? Do you keep falling of wagon? How do you feel about the whole weight loss thing? December is coming and believe me it’s coming so fast, I don’t mess with my time. I love to plan ahead to achieve whatever I want to achieve. Don’t worry it’s not too late to start
losing weight.

I totally understand that it is not easy to lose weight, am not judgmental about weight loss because I have been there and still at it. You might have lots of weight to lose which 8 weeks might not be enough but believe me it’s better to start now than to sit and wallow in self-pity or given up.

Am feeling positive, I feel comfortable with my clothes but I know there is always room for improvement. I started this journey wearing UK jean size 26 (am talking about tight 26) am now a comfortable size 12. Who said it can’t be done? It takes 4 weeks for you to see changes in your body, 8 weeks for your friends to notice and 12 weeks for the world to see. If you want change, you just have to work hard to achieve it. It’s won’t come by sitting down but by hard work and determination.
You don’t have to join but if you are interested then that's great. … Start planning your meal, workout and time management. Only through planning will you succeed.

To start this challenge, we will have to:

• Get rid of every single junk in your house; don’t keep it for your kids because they don’t need them.
• Plan plan plan……if you don’t plan, you won’t success in this weight loss journey 
• Eat more fruits and veggies
• Exercise, exercise and exercise… I always get “I don’t have time, I don’t have time” if you truly want it you must make out time. I know mothers with 5 or more kids doing it.
• Eat only good complex carbohydrates ( I will write a post on this)
• Drink at least 4 liters of water daily (no fizzy drink)
• Weigh in every Friday 
• Get enough sleep 

The challenge starts 14th of June. So you have time to plan ahead of time, get ready because week 1 will be fruity.

Feel free to share your success story whether scale related or non-scale victories (NSV).  I will be tweeting my daily meal, follow me on TWITTER. If you need any help, tweet me your question and use the hashtag: #8weekchallenge.

Challenge detail

• First weigh in is Friday June 14th when the challenge officially starts.  Don’t be scared, it doesn't necessarily have to be weight loss, maybe just to be on a healthy track
• Come back every Friday to share about your week, good or bad, scale or non-scale related
• I have giveaway for the end of the challenge …so stay tuned
• Connect with me and other readers via TWITTER Use the hashtag #8weekchallenge
• Bookmark my blog for followup or download this blog on blackberry app world by searching my big fat weight loss j or follow my blog 
• Like my page on FACEBOOK

Start planning 

Self Saboteur

Imagine working out so hard, eating healthy and everyone sees your body is changing and the next thing you are thinking "I have done excellent" therefore it is okay to eat a bowl of ice cream or deep fried chicken. Hello….I have been there, done that and believe me the aftermath isn't a wonderful feeling rather you end up feeling like a crap. Deviating once in a while only means we are human but if you are sabotaging your efforts and progress by constantly having
these rewards or meals because you believe you have done great is just not worth it.

Here is an example: you eat healthy from Monday to Wednesday then off you go on Thursday and you are back eating healthy Friday then weekend if off again. This cycle of healthy, not healthy will only take you back to where you started your journey…WHERE? Overweight. If you intend to lose weight and keep it off, the truth is that you can’t just eat anything. I believe in eating while losing weight but I know what to eat and what not to eat.

You might think that because you have loss 50 lbs or 25 kg that you can lose any small weight that comes with over indulging, if you are wise then you will know better that weights creeps in slowly. I have 2 kg to get to my goal but it’s taking me forever to lose considering that I have loss 73 kg in total. 2 kg is not small, even 1 pound. If you gain those weights back, you won’t lose it so fast. Ask those that have lose the weight and gained it back, it is harder than the first time because your body will fight you all the way. There is a probability that you might remain that fat for a longer time; you might even still end up depressed and repeating the eating cycle.

Sometimes I tell myself that I have done so great and my mind keeps giving me ideas of what to eat and am telling myself that by next week I will be back on track…..like am in control (yeah right). The next day, I start looking at other unhealthy foods and on and on and on until it becomes a trend and I start struggling to get back on track. Some people think am so good that’s why I have loss 73 kg and kept it off, far from it. I have struggled, failed and learnt from my mistake. Each time I gained weight I knew how it happened, that’s the truth. If you can’t tell yourself the truth, I wonder how you can move on. Making up for loss days in weight loss is not easy, re-evaluating your meals and workout over and over, trying to loss accumulated fat and the one you just added, depression, hatred, stress and disappointment.

Maintaining weight loss is very hard until you have spent like years in the process, if you have maintained your loss for months and thinking that you have it under control, you got to be kidding. It is very easy to regress back to the start-up point.

To end this process of self-sabotage cycle, identify a plan that works for your body and kind of lifestyle, something that you can sustain on a long term. Example: if you drank only tea for weight loss, you might have to continue because the fear of eating a meal might put you back at the beginning; it’s your responsibility to figure out how to outsmart your body if you can). I stick to eating healthy because I love food and anything that involves me not eating honestly won’t work for me. It’s all about what you can do; I know where my strength and weakness lies, no need lying about it.

After following a sustainable plan, then you have to understand that it is a lifestyle not show. You cannot afford to eat anyhow, this is the shocking part right? Yes you can’t eat rice 247 etc.  I can’t stop saying how important it is to have a meal you enjoy, in fact I was discussing this with a friend the other day, she was complaining about craving and binging. I asked her what she normally eats and her response was some boring food. Boring food will make you crave till you give in, if all you eat is salad and water or mango and water like I have seen then get ready cause the cravings are coming.
I love food, I can do anything with food, I can make unhealthy food healthy just to eat it. I love variety although sometimes I tend to eat a particular type of meal for a week but I diversify how its prepared. This week has been me and sweet potatoes, I have boiled, baked and mash them in every possible way I can and am enjoying it. Once I get bored of it I switch. There are a lot of things to do with food just look around or ask, eating while losing weight shouldn't be boring.

Another point is rewarding yourself with other things apart from food. We reward dogs with food and last time I checked we are humans. Once i meet my set target, am off to buy something I want. When I look at the item I know I earned it, I have bought items like bags, trainers, jewelries, clothes etc. to reward myself for a good job. Below are some of my rewards:

 

If you reward yourself with food, you eat it and poo and it’s gone. Sometimes you get to worry about how many calories you have eaten after and the memory leaves you once you had the last bite of it.

Okay enough said ……..lol

Boiled Vs Roasted Peanut (Groundnut)

Peanut or groundnut contains a lot of nutrients and there are various ways of preparing it but does it matter how it is prepared? Well from my research, the answer is YES. 

How it's prepared matters, it can either be roasted or boiled. Also both methods have different nutrient and calorie content. Boiled peanut is very common in Nigeria and china I don’t about other places. I love boiled peanut, just simmer raw peanut until its soft but not mushy.

According to research, if you are watching your weight boiled groundnut/peanut may be the best

because 1 serving (1oz) of boiled peanut is just 90 calories and 1 oz roasted is 170 calories which is almost double the calories in boiled peanut. 1 oz of boiled peanut has 6g of fat compared to 14g of fat in 1 oz roasted peanut however they are both low in saturated fat.

Nevertheless, boiled peanut contains fewer nutrients compared to roasted peanut. Nutrients like vitamin E, magnesium, niacin and potassium loses half of its content in the boiling process.

If you had doubts, now you know better..

Haterz

While some people may be happy that you are losing weight, others are killing themselves with hate, they are uncomfortable that you are actually taking control of your life. Maybe they have tried losing weight and have not succeeded, instead of joining you in the weight loss they just want to keep hating. 

The amazing one is when skinny people are hating because you are losing weight…seriously I don’t get it. Well, I guess they are scared that your beauty is becoming clearer that everyone can now see

it. They might not want to be compared with you but too bad that table is turning.

You might have friends that always get all the attention, maybe because they are what the society call normal (skinny). You are losing the fat and they are getting scared that you are getting attention and people are noticing you. The truth is, they are responsible for their feelings and opinion, you might smile and tell them how your weight loss is going but they are dying inside and hoping you fail. My advice to you is to ignore them; everyone is entitled to their opinion about you whether negative or positive. Just don’t let them pull you down. 

My haters are out from their caves, I wonder why it took them long to appear but the best way to handle them is to ignore their stupidity and small brain. There are people who only feel good when they are bringing other people down. When you are achieving your goals they are dying miserably in their mind, tearing themselves ups and wishing you fail. You might not have gotten to your goal and there are getting very uncomfortable, they constantly remind you that you might become even fatter. All they want is for you to quit. 

When I was in the middle of my journey, some will say….

Why are you not losing any more weight, I told you its hard well you are okay the way you are now? My answer was .....how is my body connected to yours? 

These little minded people have forgotten that weight loss is not just the goal but health. Weight loss is a process of having a healthy lifestyle. I don’t see why I have to explain myself to some insignificant person. 

People are working hard, struggling to lose weight and all you see is that they are still fat…you have a small and fishy brain. Some will go around carrying rumors that others are using pills to lose weight. Please I suggest you buy the pill and stop making noise. Allow them to take their pills …it’s their choice not yours, stop taking medication for another person’s illness.

When I was obese, I get side talks of friends discussing how I could allow myself get that big. If you care to know keep reading my blog to find out. I know the problem with such people, they see you are making changes and taking control of your life and being discipline, something they wish they can achieve but have not. These set of haters are called BASEMENT PEOPLE, all they do is try to limit, slow and bring you down to their level. But BALCONY PEOPLE are those who will challenge you, grow with you, lift you up and take you higher. These people understand and appreciate hard work and recognize achievement.

Ignore haterz or love them if you can. Don’t hate them just ignore them and keep working hard …….

To all haters, please stop hating and appreciate hard work

RECIPE: Simple Baked Oatmeal Protein

•       

baked oatmeal protein with plain yogurt (breakfast) 

Ingredients 

• Old Fashioned Rolled Oats 2 cups
• Protein powder 2 scoops
• Ground Flaxseed 1tbsp (Optional)
• Cinnamon 1 tbsp
• Stevia 1tbsp
• Unsweetened Almond Milk 1 cup (or any milk of your choice)
• Unsweetened Applesauce 50g
• Goji berries ½ cup (Optional) 
• Almond flake ½ cup
• Handful raisins
• 1tbsp honey
• 1tbsp peanut butter

Directions

1. Preheat oven to 375 degrees F.
2. In a bowl mix together dry ingredients.
3. In another bowl mix together wet ingredients except.
4. Line your baking pan with foil and spray with non-stick spray.
5. Evenly mix dry ingredients into wet ingredients.
6. Press down with spoon until the mixture is leveled
7. Bake for 40-45 minutes until top is golden brown, or inserted knife comes out clean.
8. Allow to cool and cut to your desired size, you can store in the freezer .

My workout has been going on well, I will start weighing in weekly again. Am enjoying my June challenge which includes insanity workout, squats, ab workouts and jumping jacks.

In Love with YOU

This is written by a very good friend Amaka, she's known as phabulouz because she is from up to down. A wonderful, great and smart mum of two cuties. One thing I love about her is that she loves and appreciates herself. She dresses to kill (hahahahaha). She has been on a weight loss journey, in fact she has gotten to her goal (will share her success story soon). This is her take on loving you......

Today,its all about self appreciation. A lot of us know that weight loss is not exactly a walk in the park. It comes with so much highs and lows,laughter and tears,joys and sadness,strength and
weakness.

Sometimes we put in all these efforts,fight the temptation that comes with all the "delicious" fatty foods, labour away in the gym or at home,and at the end of the day the results we see may not be at par with all d work we've put in. At other times we see them pounds dropping like its hot,then seizes all of a sudden (otherwise known as Plateau).

Sometimes we are doing so well with our meals only to fall temptation into taking that chunk of cake or one too many slice of pizza and then kick ourselves as we imagine it going straight to our waistline.

Other times we see an otherwise skinny girl/slim shady,be it a friend or a stranger,eating all the dreaded foods without any care in the world,and we ll be the ones worrying about all the calories.

Sometimes we may not get the much needed support from friends and /or family. But in all of these struggles,one should never over look the all important Self Appreciation. Its okay if the pounds are not falling off as expected, its okay if you cheat with your diet once in a while,its okay if you don't get a standing ovation from loved ones,always remember that weight loss journey is embarked on only by the living. Take each day at a time. Only the brave make that decision and actually carry it out. Love yourself. Enjoy all the compliments when they come pouring in. You deserve all the happiness. Give yourself a pat on the back for any feat achieved,even the smallest of them all. Never loose focus and forge on. You have everything to gain. All you have to to lose is the pounds.

Weight Loss Success Story: Folu

Another WLB group member Folu has proven that even motherhood shouldn't stop you from losing weight.

1. About myself, family & job:

My name is Folusho Adefisoye from a family of 5 kids, 3girls and 2 boys. I am from Osun state, Nigeria .Married to bff 'mide. We are blessed with two angels’ nife and tolu.

Am an engineer (chemical) by profession

2. How long and my ideal goal: 

It has taken me 7months to go from (240-184.5) plus baby weight .My ideal goal is 150lbs. that is 108 kg to 83 kg (a total loss of 25 kg)

3. My motivation:

Before my 2nd pregnancy I weighed over 200 lbs., my doctor detected high sugar in my 2nd trimester. I was placed on medication and was told to do stress test twice a week. I had to meet with a nutritionist 3 times a week to help me with my calories intake and how to eat clean. I can never forget how stressful it was during pregnancy to move around, the pain, and the weight and how my doctor was so disappointed in me caused have gained so much after my first baby. He told me if I want be to around for long, i must lose weight and also the high sugar can lead to diabetics. I love to look good. It was difficult for me to get something that fits well.

4. What kept me on track: 

After dropping few lbs., I feel good, lighter. People noticed the changes. I started going out more, my confidence came back. I said to myself I can’t stop.

5. My typical day(exercising & eating):  

I take my breakfast before my morning routine ( I used to go to the gym but now I skip/jump rope at home).I love taking protein after my workout. My heaviest meal is my lunch I take it btw 3-4pm depending on my calories and carbs. I prefer light dinner btw (6.30-7pm), bowl of fruits, soup, salad or shake .I do my crunches before going to bed, makes me sleep better. 

6. D biggest difference: 

My face is slimmer, lost significant inches around my waist, my shoe size changed and I dropped from US size 18 to 10/12

7. How do I keep the weight off:

I don't skip meals except when am fasting, I eat in bits, and no more junks.

8.  What other diet have I tried:

I tried Green world in 2010

9. Advise to others losing weight: 

There is no two ways about. Exercise is a must and if you want to live long, you have to start now!!!!!!!!!!!!!!!!!

10. Popular slogan: 

Your body is the Temple of the living God. Treat it Right.

well done Folu, keep it up.......guys its achievable once you put your mind to it