• slider
    Cool Workouts for you
  • slider
    Stay Fit
  • slider
    Achieve your Fitness goals

What Foods Should I Avoid To Speed Up Weight Loss

What Foods Should I Avoid to Speed up Weight Loss

Some of us trying to lose weight often ask this question:
What foods should I avoid to lose weight fast?
This is a very good question to ask when trying to lose weight.
Before I proceed, I promise that at the end of reading this article:
you will know which foods you eat that have been secretly providing you with surplus weight.
you will know what these foods contain that causes weight gain.
how to avoid these foods.
So let me begin to fulfill my promise to you by providing you with the list of foods you need to stay away from.


  • Processed Foods
  • Fried Foods
  • Sugary beverages and drinks
  • Ice creams
  • Cookies and Cakes sold at Stores
  • Candy
  • Beer


Now let's know what these foods contain that is causing weight gain and making it hard for you to lose weight.

Processed foods

Foods that are industrially processed, such as canned foods, processed pounded-yams, processed meats, and packaged snack, contain sugar and fat. And not only that, but also artificial preservatives and colours which are not necessary for you.
Hence, avoid any food that is processed. If you're used to eating processed foods, you should start avoiding them by following these simple steps:

  • Try to make your foods yourself
  • Eat processed foods twice a week
  • After some weeks, begin to eat processed only once a week until you stop eating them eventually.
  • Finally, congratulate yourself.


Fried foods

Nutritionally, fried foods like fried chicken, are not a good source of protein and they are high in fat because of the oil used to fry them, which increases risk for obesity.
Other than obesity, consuming fried foods every time also increases the risk for type 2 diabetes, cancer and stroke.
Instead of frying, choose low fat cooking fat methods such as boiling, roasting and grilling.

Sugary beverages and drinks

Sugary beverages and drinks like soda and carbonated soft drinks contain sugar and high amounts of liquid calories that bring about weight gain and type 2 diabetes.
They do not make you feel full quickly and this makes you consume them in excess.
If you want fast weight loss, cut off sugary drinks from your diet and replace them with fruit juice - fruit juice made by you.

Ice creams

Ice creams contain lots of sugar and fat which result in craving for more of it or other foods, making you overeat. It's just a high-calorie junk with little or no nutrient.
Avoid this sweet junk as soon as possible to speed up weight loss.

Cookies and cakes sold at stores

Most cookies and cakes, if not all, that are sold at stores are full of added sugar, trans fat and refined flour which contributes to weight gain.
Instead of eating these junks, just grab an apple to eat. Fruits are healthy for the body. So, buy fruits like apples, oranges, lemons or almonds to keep yourself full when you're hungry rather than eating cookies, cakes or pies that will make you hungry again immediately you finish eating them.

Candy

The contents of a candy are refined flour, preservatives, sugar, fat and oils. They offer you a nice gift of calories to help you gain weight...but you can refuse the gift by avoiding them completely. Don't buy candies. Stay 5 miles away from them!

Beer

If you want to stay fit, have a healthy weight and a flat belly, you'll need to stay away from taking alcoholic drinks - like beer - because they are full of calories and sugar. Though some beers may taste bitter, they all contain sugar.
Therefore, avoid any alcoholic drink for you to live a healthy and happy life and to speed up weight loss.

Eventually, I fulfilled my promise to you.
Now what you need to do is to stay away from these foods to have a quick and successful weight loss. Apart from avoiding these foods, you also need to eat smaller portions of foods and get involved in some exercises to burn off excess calories that cause weight gain.
Amanda Jayne, a nutritionist and dietary & lifestyle consultant, says,

‘Here are a couple of things to focus on that will help you loose weight:

- Weight loss is about consuming less calories than your body uses in one day. Find out your daily energy expenditure requirements first (Google EER calculator). To loose weight, eat less than that amount. NOTE: If you work out, calorie expenditure is greater so you can eat more. You would need to calculate how many calories that exercise equates to.
- Eat as close to nature intended. If it come from a plant, grew naturally or is a from an animal, go for it! If it came from a factory, avoid it!
- Drink a big glass of water with lemon juice 15min before eating. We often over eat because we are actually thirsty & the lemon helps to prepare the stomach for food and better digest it by secreting digestive enzymes.
- Watch you portion sizes! Most people eat way more than they need to. I eat off a small plate for example as it tricks the brain to thinking you’ve eaten a lot because  the plate looks full. I recommend serving yourself less and to eat very slowly (you can always have seconds!). This allows your food to reach your stomach and feel full without overeating.
Example: Protein, size and thickness!of your palm. Vegetable 2 handfuls. Complex carbohydrates 1 handful.’

Hence, you have too avoid foods that give you high amounts of calories, eat small portions of foods, and exercise your body to increase calorie expenditure which speeds up weight loss.

Remember, the list of foods you should avoid to speed up weight loss are:


  • Processed Foods
  • Fried Foods
  • Sugary beverages and drinks
  • Ice creams
  • Cookies and Cakes sold at Stores
  • Candy
  • Beer


Will you like to join our WhatsApp Group to get Special Fitness Tips everyday?
read more →

How To Stay Fit and Healthy As You Get Older

How to stay fit and healthy as you get older

Staying fit and healthy should be one of our top priorities if we want to live long.
As we get older, some parts of our bodies may begin to change behaviourally or functionally. For example,

  • softening of bones and decrease in bone mass  during old age which, sometimes, leads to osteoporosis and risks of falls,
  • wrinkling of the skin
  • dementia

Next, let's see how we can prevent such from happening to us and how we can maintain our health and fitness as we grow older.

1. Eat a Healthy Diet Always
2. Stay Physically Active
3. Stay Socially Active
4. Stay Away from Alcohol
5. Go for Check ups Regularly

Let's get the full details.

1. Eat a Healthy Diet Always

Eating a healthy diet means eating lots of fruits and vegetables, whole grains, protein-foods and little or no processed foods.
Your diet should also be rich in fibre but low in saturated fat and cholesterol.

Moreover, consuming a healthy diet everyday lowers your blood pressure, lowers LDL cholesterol [ popularly known as the "bad cholesterol" ], prevents obesity-related issues, and reduces the risks of many diseases such as heart disease, cancer, diabetes and stroke.

You can know more about the foods that make up a healthy diet here.

2. Stay Physically Active

Staying active, physically, is a must if you still want to be as active as you were when you were 16.
There are many ways to stay physically active but none can defeat Exercise.

Exercising for 30 minutes, five times per week, helps in burning off a huge amount of calories that may be stored as fat on your body. The expenditure of these calories promotes the maintenance of a healthy weight.
Besides, exercises make your muscles and bones get stronger and flexible.
If you need help in finding out some exercises to start with,  I would highly recommend you check out my article 4 Easy Morning Exercises you've not been doing.

3. Stay Socially Active

Social interaction relieves stress and makes your mind renewed as you gain more knowledge and ideas from other people.
You can be socially active by participating in group activities and speaking with friends and families or even watching comedies with them.

4. Stay Away from Alcohol

If you've been taking alcohol or beer, you need to seriously stop for you to live a long and holy life and for you not to develop pot-belly.
If you've not been taking alcohol, then don't start.

5. Go for Check ups Regularly

Visiting a qualified medical doctor regularly for check ups is compulsory for every human so as to know your health condition and get solutions for any health issue found [ if any ] before it gets worse.
This important step, if taken, keeps your mind at rest and not only that, but also makes you know more about your body and health.

You need to put all of these into action now so you can be as young and active as you were when you were 16 😉


Will you like to join our WhatsApp Group to get Special Fitness Tips everyday?
read more →

The 7 Nourishing Foods That Make Up A Healthy Diet


7 nourishing foods that make up a healthy diet

Here we are in a world where we have different kinds of foods, like rice, vegetables, beans, fruits, yam, ... If I'm to list everything, it will take me 10 years to write them.

Even though we mention all the types of food in this world, we definitely can't eat them all.
And since we can't eat all of them, we have to select the healthy foods and discard the unhealthy foods in order to have maintain a healthy diet.

What is a Healthy Diet?

According to Wikipedia, a healthy diet is a diet (that is, what you eat) that contains the right amounts of all the food groups. It includes fruit, vegetables, grains, dairy products, and protein. It improves and maintains your overall health.

This implies that every plate of food you eat must contain the right amount of these 6 classes of food - Carbohydrates, Protein, Fat and oil, Vitamins, Mineral salt and Water.
Any meal that does not contain all the classes of food or the right amount of the required nutrients is said to be an unhealthy diet which is the major cause of malnutrition and obesity in our world today.

Hence, let's explore the 7 nourishing foods that make up a healthy diet as well as their benefits.

1. Fruits

Fruits


Fruits are a major part of a healthy diet. Most fruits are high in fiber and vitamins, especially vitamin C from citrus fruits like oranges, pineapples and lime.

Using fruits, you can make enjoyable and naturally sweet fruit dishes like Mango pudding, Chutney, Sicilian orange salad, Fruit salad and many more, that will keep you healthy and promote weight loss.

However, eating a wide variety of fruits gives you a lot of health benefits which I will tell you right now.

Health Benefits of Eating Fruits

  • Regular consumption of fruits helps lower the risks of various diseases like diabetes and heart disease.
  • Eating bananas and avocados keeps your skin fresh and healthy.
  • Fruit consumption prevents premature aging.
  • Eating fruits, like apples, promote weight loss.
  • Bananas help control blood pressure and heart rate.


2. Vegetables


Vegetables


Most vegetables are low in fat, carbohydrates and calories. They are high in dietary fibre, vitamins and minerals. Including vegetables in your meals reduces the risks of cancer and stroke.

Examples of vegetables you should include in your meals are broccoli, tomato, spinach, pumpkin leaves, waterleaf, bitterleaf and garlic.
You should also begin to make vegetable dishes like Vegetable soup, Ratatouille, Garden or green salad, Tomato soup, Vegetable sandwich and the likes.

Health Benefits of Eating Vegetables

  • Vegetables like garlic, helps fight against heart disease and regulate blood pressure.
  • They are low in calories.
  • Fibre from vegetables lowers blood cholesterol levels.
  • Folic acids in most vegetables help form healthy red blood cells in your body.


3. Legumes


Beans


Legumes like beans, soya beans, lima beans, peas, etc. provide protein, fibre and minerals as well as carbohydrates.

Health Benefits of Eating Legumes

  • Regular consumption of legumes lowers blood pressure.
  • They also reduce LDL (low-density lipoprotein) levels.


4. Whole grains


Whole grains


Whole grains supply carbohydrates and dietary fibre. Examples of whole grains are rice (any colour), wheat, barley, maize, oats, ... They are rich in B vitamins and minerals such as iron and magnesium.

Health Benefits of Whole grains

  • Whole grains provide you with energy since they are sources of carbohydrates.
  • Regular eating of whole grains lowers LDL and triglyceride levels.
  • Dietary fibre from whole grains helps reduce constipation.
  • They help lower the risk of having cancer and type 2 diabetes.
  • They contain B vitamins which are necessary for the release of energy from carbohydrates, fats and proteins.


5. Nuts


Almonds


Nuts provide nutrients for the body. They contain vitamins, unsaturated and monounsaturated fats and  large amount of calories.

Examples include almonds, peanuts, walnuts, tiger nuts, cashews, pistachio, and a lot more.
Other than cooking them, you can eat them as snacks at work!
Let's check their health benefits.

Health Benefits of Eating Nuts

  • Nuts like walnuts and tiger nuts are healthy to eat, especially in their raw form.
  • Walnuts help lower the bad cholesterols and increase the good ones due to Omega-3 fatty acids present in them.
  • Nuts like almonds keep your blood vessels healthy.


6. Healthy Fats


Olive oil


Like words and their opposites, we have good and bad fats. Good fats (e.g unsaturated fats) are the fats that are okay for your health while bad fats (saturated and trans fat) are the ones that contribute to many health issues like obesity.

Foods like pizza, cream, sausage, butter and dairy desserts contain saturated fats, and saturated fats are bad for your health. So reduce the intake of those foods to limit the accumulation of saturated and trans fat in your body.
Examples of unsaturated fatty foods you should go for are nuts, avocados, olive oils, sunflower oils, and vegetable oils. Though unsaturated fats are healthier than saturated fats, you have to keep the total amount of fat you eat per day under 30%.

So there's no need for you to worry on which fatty food to eat or not eat.
To maintain a healthy weight, eat almost the same amount of calories your body uses.

Health Benefits of Eating Fats

  • Fats provide the body with more energy.
  • Fats protect the delicate parts of the body.


7. Seafoods


Seafoods


Seafoods mainly contain fish. Some of these are salmon, sardines, crayfish, tuna, trout, mackerels, herring, shellfish and a lot more.

Health Benefits of Seafoods

  • Fish are a rich source of protein.
  • Fish like mackerel, sardines or tuna are rich in long chain Omega-3 oils.
  • Shellfish provides zinc which is necessary skin and muscles.
  • Fish are used in making fish meals which are a good way of supplying your body with adequate protein.


While I've done my part in explaining the 7 nourishing foods that make up a healthy diet, it's your turn to do yours.

How?

  • Cook your food yourself so that you can have full control over the ingredients you want to add or don't want to add to your meals.
  • Buy a variety of fruits when you go to the market. Use those fruits to make fruit juices and fruit dishes.
  • Your daily consumption of fats should not go beyond 30%.
  • A healthy diet involves a large fraction of more foods that come from plants.


If you have any questions or suggestions, feel free to put them in the comments section.
Will you like to join our WhatsApp Group to get Special Fitness Tips everyday?
read more →

4 Easy Morning Exercises You've Not Been Doing.

You said you want to lose fat. You want a flat tommy. You don't like to be overweight. You want to stay fit.... These simple exercises can turn your dreams into reality and achieve your fitness goals quickly.

 Do you know that morning exercises can improve your sleep better at night than an afternoon or evening exercise?

There are easy exercises you can do in the morning to help you feel good throughout the day and also help you burn calories.

Without much ado, I present to you, 4 Easy Morning Exercises you must start doing now.


  1. Walking or Jogging or Running
  2. Squats
  3. Jumping Jacks
  4. Push ups



What's in this article?

  • A list of morning exercises you can do.
  • How to perform each exercise.
  • The warnings to note when performing each exercise.


Let's dive in!


1. Walking or Jogging or Running


A group of people running


Walking, jogging and running are almost the same. The difference among these three is this:

Jogging is faster than walking.
And running is faster than Jogging.

Running is an aerobic exercise. It strengthens the heart, improves endurance and keeps your body in good shape.
Moreover, it helps to burn off calories quickly. Generally, you burn about 100 calories when you run a mile. About 200 calories when you run two miles and about 300 when you run four... As you can see this workout is ideal for weight loss.

Performing the Exercise

As a beginner, you should start by doing the following:


  • Walk for 3 - 5 minutes every morning. You can decide to brisk walk to a nearby store or filling station in your location or even walk to the bustop before you get into a bus while going to work.

  • Jog and count up to 50. Sounds easy? Yes. Do this every morning and gradually work up to 100 counts and 200 counts.

  • Run for 5 minutes. You should run slowly when starting this exercise to prevent fatigue from setting in too early. Most of us, especially beginners, try to run too fast thinking that running a distance with high speed will make us burn calories faster. Yes it may be true but you can achieve the same result by running that same distance with moderate speed. The only difference is that you'll spend more time to finish running.


Like an old adage says, 'To be forewarned is to be forearmed'.
So allow me to give you a forewarning concerning these exercises.

Forewarning


  • Always do stretching first and walk for at least 1 minute before you run. This will warm you up.
  • Running too fast is the number 1 cause for injuries. When starting to run, do not run fast. Instead, focus on the distance you need to cover.
  • If you're a beginner, don't run for more than 30 minutes.


2. Jumping Jack

Doing Jumping Jacks will help build muscle strength, reduce obesity, increase heart rate, prevent stroke and osteoporosis (loss of bone) and burn a lot of fats on your body.

Moreover, it improves your cardiovascular system and reduce the amount of fat you have on your legs and shapes the legs. You want beautiful legs, don't you?

Performing the Exercise

Follow the following steps to do this exercise:


  • Step 1 - Stand straight with your feet together, hands by your sides and your stomach tucked in.
  • Step 2 - Jump up with your legs spread wide and both hands above your head (as if you want to clap).
  • Step 3 - Then return to a position with the feet together and arms at your sides.
  • Step 4 - Perform 20 Jumping Jacks after reading this article. And see how you'll feel after the exercise.


As you may have noticed, this exercise is what most people have done as play during their elementary or primary school, including me. So, it will be fun as this exercise will remind you of your old school memories.

Forewarning


  • Overdoing jumping jacks aggressively can cause injury in your knee or sprain in your ankle if you're new to exercise or have weaker weaker joints.
  • This exercise is not safe for women during pregnancy due to the stress it places on the joints and ligaments.



3. Squats


A lady performing the squat exercise


Squats are low impact exercises that are easy to do anywhere, anytime and any place. You can do it in your place of work or at school inasmuch there's a small space for you to do it.

Squats require no special equipments. So, there is no need to open your wallet right now.

Other than that, squats improve your muscle building, flexibility, strength and even body posture. It is a more effective way to burn those calories and fat on your body.

Furthermore, it tones your abs, legs and booty and make your bones and joints healthier.

Let's see how we can perform this exercise.

Performing the Exercise


  • Step 1 - Stand with your feet slightly wider, your head and toes facing forward.
  • Step 2 - Keep your chest upright.
  • Step 3 - Stretch your hands forward. (You can clasp your fingers too!).
  • Step 4 - Think of yourself sitting on a chair.
  • Step 5 - Then, bend your knees and sit back until your thighs are parallel with the floor with your weight centered on your heels.
  • Step 6 - Stay still for at least 5 seconds.
  • Step 7 - Rise up, pushing through the heels until you bring yourself back to the starting position.
  • Step 8 - Repeat 10 times.


Forewarning


  • Squatting with poor technique makes you experience pain in your  lower back and knees.
  • Always stand on your heels because if your heels come off the ground, you may lose balance.
  • Monitor your body. If you feel exhausted while performing squats, take a break.


4. Push-ups

Push-ups are particularly good for strength training at all age levels. They makes your muscles stronger no matter what age you are, thereby making it a very great exercise to do everyday.

There are various types of push-ups like Full push-ups, Knee push-ups, Planche push-ups, Diamond push ups, Backhanded push-ups, Knuckle push-ups, Hindu push-ups, Spiderman push-ups,... but for the purpose of making it simple for us - the beginners, I will emphasize on the Basic push-ups and Knee Push-ups only.

Performing the Exercise

The Basic Push-up


  • Step 1 - Lie on your stomach with your your palms flat on the floor (directly under your shoulders) and supporting yourself with the balls of your feet.
  • Step 2 - Ensure that your body maintains a straight line from head to toe.
  • Step 3 - Begin to lift your body off the floor, supporting yourself on your palms and toes.
  • Step 4 - Lower your body (with your chest touching the floor).
  • Step 5 - Repeat 5 times for now.


The Knee Push-up
A man performing the knee push-up


  • Step 1 - Place a mat on the floor.
  • Step 2 - Kneel on the mat.
  • Step 3 - Push your upper body forward and place your palms flat on the floor.
  • Step 4 - Begin to press your hips towards the floor while sliding your knees back.
  • Step 5 - Repeat 5 times.


Forewarning


  • Don't do push-ups without consulting your doctor first if you're suffering from shoulder injury.
  • Know when to stop. Whenever you feel tired while doing push ups, try to rest for some seconds before you continue. 
  • Overdoing it will damage your muscles and make you weak.



With these simple morning exercises, you are sure to stay healthy and fit with a nice-looking skin. 

Don't wait till next week. Start now and you'll thank yourself later.
You should do some, if not all, of these exercises 3 times per week. You can select the days you'll do these morning exercises like, Mon, Wed and Fri. Just make sure you do these workouts at least 3 times per week.

Gradually, you should move from 3 times per week to 4 or 5 times per week. Continue with this forever. 

Did I just say 'forever'?

Yes. Do this forever with a combination of more and more exercises of your choice. It's a free world.

Got any suggestion or want to share your thoughts on this? Put them in the comment box to let me know.

Will you like to join our WhatsApp Group to get Special Fitness Tips everyday?
read more →