Workout Plan for the Week 1 to 3 of the 12 Weeks Challenge

I have done a workout routine for Monday to Friday, Sunday and Saturday i left out for resting but you can choose to add them and rest any day of the week, the idea is to rest 2 days in a week it doesn't matter which day really. Try and workout, it won't be easy but its all worth it for better result and for building muscle while burning fat. Any workout that is confusing to you do ask me on twitter or google it for better picture.

Exercise Workouts : Circuit Training
Circuit training incorporates a mixture of both cardio and strength training. It begins with weight training which is then followed by cardio, this is done by repeating the sequence several times. The
importance of circuit training is that it blasts body fat while burning calories and causes your heart rate to rise.

Monday (repeat 2 to 3 times)
Circuit Training Workout Example:

• 1 min: March in place to warm up
• Squats - 20 reps
• 1 min: Jog in place, pushing the arms overhead
• Front and Rear Lunges - 12 reps on each leg
• 1 min: Run in place with high knees
• Push ups (on the knees or toes) - 12-20 reps
• 1 min: Jumping jacks
• Dips with Leg Extension - 12-20 reps
• 1 min: jumping jacks
• Walking lunge with arms overhead - 12-20 reps
• 1 min: March in place
• 30 squat jumps
• 30  burpee
• 30 sec: Planks
• 1 min: Mountain climbers
• Bridge With Leg Drop
• 1 min: Run in place with high knees
• 30 sec Back Extensions
• 1 min: March in place

TUESDAY

Any cardio of your choice 30 -45 mins (you can use workout dvd or @ the gym) 

WEDNESDAY (2 to 3 times)

• 2 sets of 12 reps: squats
• 30 jumping jacks
• 2 sets of 12 reps : chest press
• 12 burpees
• 2 sets of 12 reps : deadrows
• squat jumps
• 2 sets of 12 reps-each arm : tricep kickbacks
• high knees running for 30 seconds
• 2 sets of 12 reps-each arm : bicep curls
• 30 burpee
• 2 sets of 12 reps-each leg : lunges
• 60 jumping jacks
• 2 sets of 12 reps : shoulder press
• 20 burpees
• 1 30-second plank
• 1 30-second side plank, each side 
• 20 slow abdominal twists
• 20 fast abdominal twists (lying down)

THURSDAY
Any cardio of your choice 30 -45 mins (you can use workout dvd or @ the gym)

FRIDAY
Total-Body Strength Training Workout with Leg Emphasis. Repeat entire circuit 2 to 3 times

• Squats: 10-12 (20 secs rest) 2 sets
• Bench Press: 10 (20 secs rest) 2 sets
• push ups: 10 (20 secs rest) 2 sets
• Walking Lunge: 10-12 (20 secs rest) 2 sets
• Squat jump: 10 (20 secs rest) 2 sets
• Upright Row: 10(20 secs rest) 2 sets
• Burpee: 30 (20 secs rest) 2 sets
• Triceps curl: 10-12 (20 secs rest) 2 sets
• Wall sit squat: 30 sec (20 secs rest) 2 sets
• Biceps Curl: 10 (20 secs rest) 2 sets
• Leg Curl: 10-12 (20 secs rest) 2 sets

Walking lunge

Upright row

Bridge with Leg drop 

Burpee

Back Extention

Dip with leg extention

Week 1: 12 WEEKS CHALLENGE (Food Plan)

WHAT YOU NEED: WEEK 1

• Drink at least 4 liters of water daily, drink nothing but water
• Detox detox detox
• No biscuits, no crackers, no fizzy drink, no bread and no pastries, no wheat, no meat
• Use you measuring cup, if you don't have one buy 
• Snack on fruits, seeds, veg and nuts but only 1 serving
• Move, exercise for at least 45 to 60 mins daily 4/5 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

I might not be able to reply emails because of work so stick to twitter and facebook page.

MEAL PLAN FOR WEEK 1: Detox

Foods to include in the plan

Your plan can include:

Fruit –This includes apples, bananas, pears, oranges, grapefruit, raisins, pineapple, mango, kiwi fruit, strawberries, raspberries, tangerine, peaches, water melons, etc. You can make it in form of smoothie or eat as snack or you can juice them yourself but in moderation.

Vegetables –This includes carrots, onions, turnip, swede, sprouts, cabbage, peppers, mushrooms, sweetcorn, peppers, , broccoli, cauliflower, salad, tomatoes, cucumber, spring onions etc  eat any vegetables including fresh or frozen

Beans and lentils –This includes red kidney, haricot, cannellini, butter, black eye, pinto, red lentils, green lentils and brown lentils. Eat any beans, including those that have been dried or canned in water.

Unsalted nuts  and seeds– eat any including Brazil, peanuts, almonds, cashew, hazel nuts, macadamia, pecans, pine nuts, pistachio, walnuts etc, eat any including sunflower and pumpkin.

Low fat plain natural yogurt, Honey
Water – at least 3 liters a day
Herbal or fruit teas

Oats,  Potatoes, Brown rice, Fresh fish

Foods to avoid during your detox (Week 1)

• Red meat, chicken, turkey and any meat products anything meat
• Full Milk, cheese, eggs, cream 
• Butter and margarine 
• Any food that contains wheat including bread, croissants, cereals, cakes, biscuits, pies, pastry, etc 
• Crisps and savoury snacks including salted nuts 
• Chocolate, sweets, jam and sugar 
• Processed foods 
• Alcohol 
• Coffee and tea 
• Mayonnaise 
• Fizzy drinks and squashes, including diet versions

Detox Plan Breakfasts (use 1/2 cup for oat and 2 tbsp skimmed milk)

• Porridge oat: can be topped with any fruit of your choice or natural yogurt or nuts 
• Fruit salad with oats: fresh fruit salad with some sprinkling of oats. 
• Smoothie: fruit or veggy.  
• Fresh fruit and yogurt 

Detox Plan Lunch ideas  ( feel free to mix it up, just be creative)

• Vegetable with either beans or lentil (1 cup cooked) and fish
• Sweet corn salad with fish (you can use canned fish but remove the oil or water) 
• Vegetable salad with rice (1 cup cooked) 
• Sweet potato with fish with steamed vegetables 

Detox Plan Dinner ideas

• Fish pepper soup 
• Vegetable and fish
• Salad and fish
• Beans/lentil salad
• Sweet potato (1 cup diced) with vegetable and fish 

Detox Plan Snacks

• Salad or fruits (1 serving)
• Low fat plain natural yogurt mixed with honey/sweetener
• Plain popcorn
• Handful of unsalted nuts or seeds

Detox Plan drink

Water

Fruit infused water

Green tea or fruit tea

KICK OFF: 12 Weeks Challenge

This is week 1, kick off of the 12 weeks challenge. Change the way you see weight loss, food and change your lifestyle. Lets try and stay accountable for this 12 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: #64kg12weekchallenge 
• You can 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 #12weekchallenge
• Try 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
• Take a current photo of yourself and keep, lets wait for after photo
• Take your body measurement and keep.

WHAT YOU NEED: WEEK 1

• Drink at least 3 liters of water daily, drink nothing but water or green tea or fruit infused water
• Detox detox detox
• No biscuits, no crackers, no fizzy drink, no bread and no pastries
• Use you measuring cup, if you don't have one buy 
• Snack on fruits, nuts, veg and seeds 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

I might not be able to reply emails because of work so stick to twitter and fbk

Before You Start the Challenge

The challenge is starting and everyone seems to be excited about it but if we must do this lets try and get it right from the start. The steps am about to discuss are very vital in starting and achieving a successful result through out this challenge and in healthy living generally. Lets get it right by

following these things, I have posted them before in my blog but we don't seem to get it.

I get a lot of emails asking how to lose weight, some are worried that even with their changes in eating they are not losing weight and when i send them links to read, they come back asking the same question that has been explained in detail on the post. I try my best to help a lot of people but I need help too, please if i send you a link, relax and read it properly. The answers are all in this blog, all we need it little patience in reading the blog...thanks for understanding.

Back to the topic....please read this well. These are the A B C's in losing weight or changing your eating habit.

1) Replace Sugary Drinks with Water or fruit infused water : energy, soda and sports drinks are easy and major ways of loading calories without knowing. Excess calories equals weight gain no matter how hard you work out. Avoid these no matter how healthy they make it appear, they are all suspects rather stick to water or add fruits to your water for a different taste. You can add lemon, water melon, oranges, apples, strawberries etc

2) Eat more vegetables than your meal, you can start your meal by eating a bowl of salad. Vegetable are packed with nutritious benefit which are vital to the body. While some people pop pills to get all their body requires to function well, others get these from vegetables. Eating veg before meal helps curb your appetite from eating too much.

3) Go for Low Fat Dairy Products: am sure there are nutrients in low fat dairy products as in whole ones. products like low fat yogurt, skimmed milk etc are far better than full ones.

4) Go for whole unrefined grains: avoid refined or white grains, lets do out tummy a favor by eating better carbohydrates with more fiber like whole wheat bread, brown rice, barley, oatmeal etc

5) Get in good fat: fats from fish like omega 3, fats in avocado, nuts are very important in diets. 

6) Swap red meat for whites but if you must eat red meat choose lean meat (meat with less fat:10% fat and 90% lean). Sea food, meat, poultry, peas, beans, eggs, seeds and nuts are sources of protein. 

7) Reduce sodium intake: this is typical of most canned meals, they are packed with hidden sodium. High sodium content in food will hinder your weight loss. Sodium is salt just in case.

8) Read food labels: don't just rush to calories in food, read the entire nutritional details  checking sodium, sugar, fats, carbs etc. most times its not all about calories. You might see a meal of 200 calories with 49% of its calories coming from fat...these are things to look out for.

9) MODERATION: its in capital, no matter what you are eating, eat in MODERATION. Don't say because its fruits, I can eat as much as i want...NO you can't. 

10) Plan your meals, if you don't you will end up ending whatever comes your way especially when you are hungry.

11) Workout: this comes after you must have fixed your meal. What you eat comes before workout because you can workout all you can but if you don't sort your meal out.....that fat ain't coming off.

Weekend Recipe: Simple Mango Chicken

Ingredient
1 Fresh medium mango (skin off and chopped)
1 Chicken breast
Spices (garlic, thyme, stock cube, black pepper)

1 Large fresh tomatoes or cucumber for garnish
1/2 tbsp apple cider vinegar or rice vinegar

Direction
Cook the chicken with required spices till its done.
Chop the chicken in cubes or shred to your taste
In a bowl, pour in the chopped mango, add little black pepper and the vinegar, then pour the chicken into the mango mixture and mix properly.
Then simmer over low heat for 3 to 5 mins and its ready to serve

Serve with rice, barley, pita bread.
You can replace mango with pineapple
Garnish with any vegetable of your choice. I used tomatoes. You can also get creative by using some herbs, onions etc...the creativity is endless

September Weight Loss Challenge.....................Loading

Its almost the end of the year and I know a lot of us started by setting a new year resolutions of losing weight and keeping it off. Some of us have not actually gotten to where we want to be while others did not even make a move. You might have tried but given up, this is another opportunity to redeem that promise you made to yourself on losing weight and staying fit.

I was taking a stock of how my last year September was and I can vividly remember that by middle

of September I weighed 86 kg, today I weigh 65 kg which is 21 kg loss in 2012, making it a total of 75 kg loss, still have 5 kg more to lose. It might be small for some people, but for me I love the slow pace of losing weight because I was able to avoid having too much excess skin and I love food too.

Back to the post....................

The 8 weeks challenge was a success and so I thought it will be wonderful to have another challenge but this time 12 weeks, Xmas is coming and we all will love to look good considering that we meet a lot of people during Xmas, old friends and new ones.

I am starting a new weight loss challenge come September 1st. Opportunity to lose weight, achieve lasting results, feel better about yourself and learn what it takes to succeed....basically its eating to lose weight.

Reasons to join 

The 12 weeks weight loss challenge is an easy way of helping you feel better about your body, fitness level and change in lifestyle. Its about sharing your experience with other like minds, sharing your challenges, the downs, ups and having a support system that won't criticize you but help you in achieving those goals. The most important thing is having a supportive system that will keep you motivated, correcting you in love and helping you with questions that might be confusing.

A lot of people live their lives dieting in and out, trying anything just to get result or to convince themselves that they are meant to be fat or overweight. You are in the position to tell your body how to look, things to change and how to go about it. The body can do whatever you want it to do, that's how God made the body. Avoiding carbs, staying off most food groups or just counting calories can be a waste of time. It can be frustrating and depressing.  Whats important is not over doing things, make changes that you can live with not something you will stop after losing weight. This is the single reason why most people who lose weight re-gain the weight and in most cases even adding more.

This challenge will give you vital guide on how to look at food, remember that obesity and overweight is as a result of unhealthy lifestyle.

To start this challenge, we will have to:

1) Weigh yourself on an empty stomach (when you haven't eaten anything), weigh in naked to get the proper number and write it down.

2) Measure your body with tape and write it down, areas to measure are:

• Bust: Measure around the chest right at the nipple line, but don't pull the tape too tight.
• Chest: Measure just under your bust
• Waist: Measure a half-inch above your belly button or at the smallest part of your waist
• Hips: Place tape measure around the biggest part of your hips
• Thighs: Measure around the biggest part of each thigh
• Calves: Measure around the largest part of each calf
• Upper arm: Measure around the largest part of each arm above the elbow
• Forearm: Measure around the largest part of the arm below the elbow.

3) Get your water cans ready

4) Get rid of every single junk in your house; don’t keep it for your kids because they don’t need them.

5) Plan plan plan……if you don’t plan, you won’t success in this weight loss journey. 

6) Get your fruits, veggies, carbs, fats, grains and protein all planned.

7) Get your workout DVD's ready, if you don't have, find other means of staying active. Just make sure you move your body daily.

8) 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.

9) Drink at least 3-4 liters of water daily.

10) Weigh in every Saturday ...if you don't have scale, please buy 1

11) Get enough sleep 

The challenge starts 1st of September. 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 and posting meal ideas on facebook page, follow me on TWITTER or like my FACEBOOK PAGE. If you need any help, tweet me OR post your question my facebook page using hashtag: #12weekchallenge.

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 

Challenge detail

First weigh in is Sunday, September 1st 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 Saturday to share about your week, good or bad, scale or non-scale related

To get full support during this challenge do follow me on TWITTER or on FACEBOOK PAGE. If you need to contact me personally: do inbox me on the facebook page.

Snack under 100 Calories

• 14 Almond nuts -98 calories
• An apple -100 calories
• Mini Veggy samosa - 70 calories
• 10 Salted peanut- 70 calories
• 30 Grapes -100 calories
• 6 Dried apricot
• 25 cherries - 100 calories
• 2 Crackers lightly spread with peanut butter - 93 calories
• 8 Cashew nuts - 100 calories
• 20 Chocolate coated raisin - 80 calories
• 2 tsp Hummus with a carrot - 100 calories
• 1 Medium corn in a cob (salted)- 100 calories
• 4 Slices of mango- 90 calories
• 1 Cup blueberries - 83 calories
• 10 Pringles - 100 calories
• 2 Kiwis - 58 calories
• 16 Strawberries - 58 calories
• 2 Medium peaches - 76 calories
• 1 Frozen banana - 95 calories
• 1 Hard boiled egg - 78 calories
• 1 Fruit and fiber bar - 95 calories
• ½ Apple Sliced And Dipped In Peanut Butter -100 calories
• 2 Cups popped corn - 100 calories
• 1/4 cup granola with skimmed milk - 100 calories
• 100 g Natural low fat yogurt - 65 calories

8 Week Challenge: Success Stories with Photos

Friday marked the end of the 8 week challenge, its wasn't only about losing weight but changing those habits that we feel are bad for healthy living. Here is a review of the 8 weeks challenge by some participant

Gloria

I was 103 kg when I started the almighty 8 weeks challenge, the best decision of my life. I'm proud to say I have not weighed 98 kg in a long time. I was stuck with 3 digits for like 10 years now but
the 8 weeks challenge changed my life. Now I've finally ported to 2 digits which was my goal before starting the challenge.

I'm not really a foodie, but I love my carbs, especially rice :) but I learn from Nate, Google and other weight loss blogs on how to substitute normal food for healthy ones. I cut down my rice to once a week; I also learnt how to make use of little oil 4 cooking and how to make oil free meals too. I made oatmeal, fruit, veggies and beans my best friend and cut down on soda, I only take it when I go to friends place or market to boost my sugar because I do have low blood sugar sometimes. I eat everything but in moderation, I also use measuring cups for portion control. I tend to stick with eating 1100-1300 calories maximum daily.

Hmmm…..not really a pro when it comes to exercise but I love walking and dancing. I brisk walk 40 mins and dance for like 10-20 mins, 3-4 times weekly. I use exercise dvd's like Lesley Sansone walking the mile, its made 4 obese peeps like me :). I also try to modify my squats, plank, sit-up etc.

I  loss 5 kg total in 8 weeks ....happy and still going to get to my ultimate goal.

Debby

My name is Debbie Ndubisi. I am a Pharmacist and I work with a Pharmaceutical Company as a Medical Representative. I have 2 kids and I have always been conscious of my weight. But I got discouraged because I set unrealistic goals like losing 10 kg in 1 month. I gained so much weight that I became a size 16 from a size 12.my weight increased to 82 kg. Everyone talked about my new size. Some joked, some were downright sarcastic, some called me for small tete-a-tete and some laughed (especially my plus size friends).My Ex came 2 see the kids on the 15th of May n he did Yokozuna dance for me, we all laughed but it got me, so I picked up my rope on 20th May.

I started skipping 10 min every day and eating d same way I use to eat. I was just maintaining d 82 kg. I had done that 3 weeks without any change at all.so I started surfing d net for help because I was getting discouraged. I got sites that gave me Info on gym workouts but I needed something on foods, Nigerian foods and Indoor workout. That's when I found my big fat weight loss on BB appworld. I joined the 8 weeks Challenge in 2nd week. I increased my skips to 20 min (about 1400 skips) and then to 30 mins (2100-2400 depending how fast I skip).I also Downloaded FitnessPal. I was given a Calorie goal of 1200 daily which increases to 1500 when I work out.

On Nate’s advice, I started eating fruits, oatmeal or wholegrain cereals with Skimmed meal for breakfast, carbs, vegetable and protein for lunch and fruits or cereals for dinner. I check d Calorie content of everything I eat on Fitness Pal. In 7 weeks that I joined 8 weeks challenge I lost 9 kg, gone from 82 kg to now 73 kg. My goal weight is 65 kg. I'm still on the Journey but with what I have achieved I feel so good. At first I set a goal of losing 16 kg in 2 months but after reading Skinnymi blog I'm content with losing 1 kg a week though when I work harder I lose 3 kg in 2 weeks. Now my Goal is to lose 16 kg in 6 months then I'll workout to maintain the lost weight because if I don't then I'll be back to where I started from.
Thanks Nate I couldn't have done it without you.
Love you Loads n Loads. XOXO

Wow, success stories like this always make me cry, if you have never been overweight you won't understand it. Look at Gloria for a example, see how her face changed in just 8 weeks, her body looks put together (if there's anything like that...lol), amazing, amazing or is it Debby.....see the difference in those pictures...wow. I love that she understood what i meant by setting realistic goals that will last. Am so happy for you ladies....we can reach our goals by working hard and understanding this it is a gradual process not a quick fix...

Congrats ladies.....

Review: Slim Gum

 I got an email the other day from Tiana, PR Assistant in LAMuscle UK to try out and review one of their product slimgum. I was a bit worried about trying the gum when I opened it because it has this minty taste considering that I hate anything minty, even toothpaste. well the truth is that most
of us will try anything just to lose weight and stay slim..true?

Well since I received it I decided to try it and find out for myself.  

SlimGum a chewing gum enriched with proven weight-loss boosting ingredients available on the high street for just £2.99 and 10 pieces in a pack. I have never heard of slimgum in my entire life until Tiana contacted me. I occasionally chew gum when I don't want to over eat, the keeps me busy but i stopped overtime.

SlimGum offers a discreet, convenient solution to weight management on the go and starts to work from the very first piece. It is specially formulated with a selection of key active ingredients shown to help reduce appetite and increase weight loss, SlimGum helps you to snack less and use your willpower more whilst limiting the damage of any fatty meals or over eating. It is sugarfree

peppermint gum. Direction reads to take 1- 4 pieces of slimgum a day. You can take SlimGum when you feel hungry or weak-willed. Do not exceed recommended dosage. Help suppress your appetite in seconds and is said to be the worlds only patented chewing gum slimming aid.

SlimGum contains:

• Green Coffee Bean extract – proven to burn fat and reduce body weight by up to 2.5 kg over 60 days
• Chromium – shown to reduce food intake, appetite and cravings for fatty foods
• Thiamin, Biotin and L-Carnitine – all play an important role in aiding metabolism, particularly of carbohydrates, and L-Carnitine is renowned as a fat burner
• Green Tea extract – repeatedly found to aid weight loss via fat burning and reducing the body’s absorption of fats

Several studies suggest that certain active ingredients are absorbed faster through simply chewing gum, rather than swallowing pills or capsules. chewing gum has frequently been shown in studies to suppress appetite, hunger and the desire for snacks, although I have heard some say it makes them hungrier.

My Verdict: 

• I had one the first day and those that follow me on twitter would have read that I was't hungry at all the entire day, in fact i had to fore myself to eat meaning that slimgum does help curb appetite. 
• Another thing i noticed was that the taste wasn't too minty, it was nice and refreshing.
• I don't think it will directly induce weight loss, it can indirectly help through the stopping of snacking and keeping your mouth busy and hunger at bay. If snacking is a particular part of dieting that you struggle with then the chewing gum diet could be helpful however there are more effective weight loss options out there. 
• Reviews I have read so far are good ones. For me it did curb my appetite. 
• Slimgum isn't a magic wand for weight loss, even the pack reads: May help weight management when combined with a healthy diet and regular exercise ....meaning that there is not short cut to losing weight.

You can buy it on amazon, ebay, superdrug. also on www.lamuscle.com or www.slimgum.co.uk

In addition to this LA Muscle  also work with many personal trainers and nutritionists, who are also able to provide tips and advice for a piece. well you doesn't know LA brand, the name speaks for itself.

Slimgum is currently giving away these SlimGum's via their website, if you would like to grab some own after this review do visit their website: http://www.lamuscle.com/products/freeslimgum

NOTE: If you are breastfeeding, pregnant or taking any medication do contact your doctor before using this product

Disclosure: I receive free product in order to evaluate and comment on my experiences on slimgum. * Please note: LA Muscle supplements are "Nutritional Supplements". They are not medicines or drugs. They do not prevent, diagnose, restore, correct or modify any physiological condition or function in human beings. They will not treat diseases; they are not medicines. If you have a medical condition, please refer to your physician. If you get "any" side effects at all, stop use and refer to your doctor immediately. Never take more than the recommended dosage. Male hormone boosters are for people over 18 and mature for their age. If in doubt about anything at all, please contact LA Muscle.

.

My weakest link

I have not blogged for a while reason being that I have been busy. I have also been enjoying my food combination lately, with kidney beans, tuna and a lot of fresh veggies. 

Back to the post …..What was it again? oh my weakest link…

My weakest link is what I have struggled with most in my journey; a weak link can be anything really like exercise, food, emotions etc. weight loss isn't just about food and exercise, it encompasses a lot of things like emotions, thoughts about whether you can really do this, lose the

weight, keep it off, whether to make it public etc. A lot of factors contribute to effectively losing weight and keeping it off. Factors like information, food, exercise, handling your emotions etc.

Food is the number 1 thing to tackle when embarking on a weight loss journey. Whatever you choose to eat in your journey soup, shakes, junks, healthy food, the truth remains that you must eat. I was in denial about what I ate when i was big. Those huge and little calories count and the truth is that overeating without any form of workout will make one fat. Overeating and working out after is double work. 

I am a serious foodie, I make up recipes, I love to cook, I love to eat but since my journey I have had to re-educate myself on how to enjoy and balance food while losing weight. I will never survive or effectively lose weight drinking only soup or shake because I know myself and being honest about it helps too. I always check what I eat weekly, sometimes monthly but I make sure I improve. I have fallen off times and times, self-sabotage and all, I have been there but I manage to pick myself up, look in the mirror and continue because it is worth it. My weakest link so far has been belvita breakfast biscuit, I can eat a whole pack in a sitting but these days I see it and I walk away. 

Exercise, no matter how much diet or clean you eat you still need exercise. I started with skipping when I was 140 kg, it wasn't easy but I had to move to see changes. Since I started my journey I have loved working out, the after sweat is just amazing. Exercise is good for increase metabolism and in firming the body, it make you healthier and younger too. If exercise is not your thing, start by taking 30 minutes walk to dancing then gradually improve, its all a process.  I struggled with cardio, I hated it a lot but i had gradually incorporate it into my workout because it is vital for fat loss.

Knowledge is power,  you cannot be deceived on what you know, tried and tested. I have read and researched about food, exercise, weight loss, you name it. I take my time in reading food labels and knowing what is in it. I don’t only check entire calories but per serving too, I check carb, salt, sugar and any foreign ingredients. Some people check calories and that’s it. Checking just calories isn't enough, read the food labels, do some research about food, healthy eating and weight loss. Equip yourself well for the journey because believe me you need it.

What is your weakest link? Try and find out and gradually balance it with other things. Mine was belvita, I don’t buy it but sometimes I still do eat it but to be safe, I don’t just buy it. Right now, as am writing this post there are some in the house, my aunt bought them strange enough am not moved. Achieving anything is possible once you put your mind to it and work hard.

It not a days job conquering your weakest link, its a gradual process that needs patience, determination and change in lifestyle to achieve. You might not been there now but believe me, with more work you will get there. I have tried general motor diet but lasted only 2 days because i miss my cooked food. Any diet or weight loss process that makes me live on only fruits or veggies won't work for me because I love food and will end up binging.

Week 7: 8 Week Challenge

Friday 2nd August marked the 7th week into the 8 week challenge, one more week to go. Those involved have been seeing results, 1 participant was able to fit into her wedding dress which is great cause she bought a dress size smaller than her size. Not only did she fit into it, the dress ended up
being loose. Others have loss 5 to 6 kg in 7 weeks which is amazing.

I love receiving good news, one thing you should understand is that hard work always pay. Lets keep working hard.

Helping a Loved one

Word can either make or break us, the way we use our tongue sometimes has caused a lot of people great deal of harm yet we still doesn't get it. Being overweight is hard enough then compared with being constantly reminded of how big and out of place you look. I don't think that is nice and no one should go through life feeling like that.

A lot of people both guys and girls are in a relationship where they are constantly reminded of how fat,lazy and useless they are, the society is soo harsh but the people we believe love us sometimes
do truly put us down. Maybe they think they are helping us change when in reality they are causing more harm.

Some of ladies doesn't want to hear our partner or someone we love say the word "you are fat", well the truth is we just can't imagine hearing that. When I started my relationship, he never said anything about my weight, I loved me then but I always told myself that the day he opens his mouth to say "you need to lose some weight" that will be the end of that relationship. Most times its not about telling us the truth but how it is said. Most people who re overweight knows it will be best to lose some weight because of health and well being but for some people, excess weight serves as a shield, one that they aren't quite ready to shed.

According to certified health coach Holly Stokes, "Weight can be a way of hiding who we really are from others so they don't reject us or get too close, and often, it's a way of insulating yourself from a partner's criticism."

So instead of coming off as critical, try a more positive approach. If you decide to tell someone they need to diet; there are tactful ways to take this step. Instead of outwardly saying ‘you need to lose weight,' you could say ‘I love you just the way you are and I want you around for a long time for me or the kids, so you might want to eat in a healthier way.' Don't go all insulting or making them feel bad. If you don't go about it the right way, it could have severe repercussions. The recipient would be mortified that someone noticed they were overweight and the relationship would never ever be the same. That's when people go into the closet and become secret eaters.

So how do you help a loved one get into shape
1.Instead of finding faults in what he/she is doing, encourage and cheer them up to do the right thing. Appreciate them when they reach a set goal or when they try out new ways of changing their habit. Help them in setting smaller goals and in cases where goals are not met, don't emphasize on that. Keep them moving

2. Get involved with them: try eating healthy with them, if they are trying out new diet, join them. maybe not all the way but be positive with them. If you can afford 2 gym membership, then join them in getting active. Go for outing, ride bikes together, jog, etc. It is important you actively support them too.

3. Celebrate their goals when it is met, but not with food maybe by going shopping, going to the spa, buying new workout outfit or a gadget, something that can encourage them to do more. Most importantly show them you love them irrespective of their size.

4.Weight loss comes with bad days, when they are having one of these day please don't judge them. If the person is an emotional eater and turns to food when in bad mood, get them to turn to you, listen to them help bring them up.

5.Protect them from friends who might want to bring them down or discourage them. Be there for them always, call, email and text them daily letting them know they can count on you and that they can do it.

6.Learn about living a healthy lifestyle and make those changes with him/her. read up articles, carry out research.

Avoid: 

• Tempting them
• Policing what they eat
• Being harsh or using judgmental language
• Over doing things 

RECIPE: Simple Nigerian Vegetable soup

Ingredients 
Lean beef/ fish /chicken/shaki
Stock /dry fish or both
3 tablespoon palm oil (optional)
Pumpkin vegetable or Spinach ( a lot of it, if u are using pumpkin veg also add water leaves for better taste)
2 tablespoon crayfish (blended)
1 medium onions bulb (chopped)
Stock cubes
Salt & pepper


Tips

• If you are using stock fish, do soak it overnight (depending on how hard the stock fish it)
• Remove bones from dry fish and wash properly (put aside: this can be done on the day of cooking)
• Get your vegetable ready, wash and cut ( my mum always cut it last to keep the juice locked in lol)
• Put your vegetables in separate bowls
• Sieve out water from water leaves or spinach

Cooking Directions

• Cook your meat until its semi tender then add your dry and stock fish (make sure to add some seasoning to give the meat some taste..like stock cube). 
• Remember this soup requires little water so make sure the stock from the meat is cooked down before adding other stuffs.
• When the meat and fish are properly done, check if it needs little water then add oil (which is optional, I make mine without oil), allow it to cook well, like 10 mins then add onions and crayfish allow to simmer for more 3 mins ( I like my onions a bit crunchy).
• Taste then add salt and pepper, cover the pot and cook on medium heat for 2 mins
•  If you are using water leaves (or spinach) and pumpkin vegetable, add the water leave first and allow to cook for 2 mins before adding the pumpkin veg, this is because water leave naturally contains a lot of water.
• Add the pumpkin vegetable and cook for 30 sec and put it down (make sure you don't cook out the green in it)

Note:

• You can use only spinach 
• You can use only pumpkin vegetable
• But you can combine spinach and pumpkin vegetable together or water leaves with pumpkin vegetable
• If you are using just one vegetable, add and allow to cook for 30 sec and ready to eat.
• Eat with sweet potatoes, yam, rice, oatmeal fufu...............the list goes on

August Weight Loss Challenge

August challenge, starting after the #8weekchallenge. The 8 weeks challenge is ending 9th of August.

To participate for the August challenge state :
Your starting weight for August
Your personal goal for August
Your personal self-challenge for August

Then, come back here every week when you weigh in and update us! Feel free to chat on the
board too. This is just to help us be accountable to someone.

For example, here is my "sign up" post:

Starting weight: 65 kg
Goal for Aug: 60 kg
Self-Challenge: Workout at least every day.

RECIPE: Simple Hummus Recipe

Ingredients
1 can or 15-ounce or 425g  chickpeas, rinsed (you can cook yours from scratch)
1 clove garlic
2 tablespoons olive oil
2 tablespoons fresh lemon juice
1 teaspoon ground cumin
salt

1/4 teaspoon paprika (or black pepper)
Directions
In a food processor or blender, puree the chickpeas and garlic with the olive oil, lemon juice, cumin, and ¾ teaspoon salt until smooth and creamy. Add 1 to 2 tablespoons water as necessary to achieve the desired consistency.
Transfer to a bowl.sprinkle with the paprika/black pepper before serving.