Bonjour à tous! I apologise for being so late. I have been very busy lately. I will, however, try my best to make sure it doesn’t happen again.
In Food Fads, I promised to share with you all, tips on how to lose weight in the healthiest way. These tips help you ensure that you also do not regain the weight in future. Did I hear you say “sweet!”? Yeah I know, I’m nice like that 😏. À ce stade, nous allons commencer! (At this point, let’s get started!).
The most important thing I want you to understand about your body is that diets don’t work (yes you definitely heard me right 😛). What works is food modification and smart living. There are thousands of fad diets which people swear by. These things don’t work. If they do work, there’s a high possibility that they are not safe.
Effective weight loss requires proper planning and determination. Consistency is also a very important attitude towards effective weight loss. You have to choose a weight loss routine and stick with it. Effective weight loss will be achieved if you follow these simple steps.
Exercise: I could write a whole book on the importance of exercise for weight loss but I will try to keep it short and simple so as not to bore you. Combining exercise with a healthy diet is a more effective way to lose weight than depending on calorie reduction/ restriction alone. Exercise helps you maintain and increase lean body mass, which also helps to increase the amount of calories you burn each day. Exercise also helps you lose weight by increasing metabolism. Weight loss is not the only benefit of exercising as it also helps to prevent certain diseases and cancers, improve your mood as well as improve sleep quality.
Sleep: Yes sleep 😐. You might not know this but the right amount of sleep helps you lose weight effectively. When you don’t sleep enough, the stress hormone which is frequently associated with weight gain, cortisol, rises. Cortisol also activates the reward centers in your brain that make you want food. Lack of sleep makes you crave more comfort food and encourages late-night snacking. There are so many more horrors induced by lack of sleep which may sabotage your weight loss journey. Some of them are; reduction in insulin sensitivity which may eventually lead to diseases such as diabetes, increase in hunger hormone (leptin) which makes your stomach feel empty and also increase in hunger hormone (ghrelin) which stimulates hunger. An increase in ghrelin production also reduces metabolism while increasing fat storage. In other words, you need to control your hunger hormones to lose weight but sleep deprivation can be a clog in the works. I’m sure you are wondering how much sleep you need everyday… Six to eight hours of sleep is adequate. I bet you didn’t know how important sleep is to your weight loss journey. You’re welcome! 😛
Water: Afrobeat legend, Fela Anikulapo Kuti, sang the song “waterrr, e no get enemy” (I hope I haven’t scared you guys off with my croaky voice 😂). I bet you, truer words haven’t been sung yet! You want that slim, healthy bod? Honey, water should be your best friend. I see you’re thirsty for that healthy sexy body. Honey, you should drink water (No pun intended). You should drink at least 8-10 glasses of water every day. Water helps you flush out toxins from your body particularly from the digestive tract. Water suppresses appetite naturally. Oh yes it does. Have you noticed how you feel a lot better when you drink a glass of water when you are really hungry? Imagine the effect when you drink lots of water throughout the day. Genius, right? I knowww! Water also increases metabolism, helping you break down calories and lose weight. There are several ways to make sure you increase your water intake such as infusing your water with fruits such as apples, lemons, watermelons, etc. This makes the water tasty and makes it easier for you to break away from unhealthy options like soft drinks. It also makes sure you are hydrated and provides an extra source of nutrients. I highly recommend lemon infused water (first thing in the morning and last thing at night) while you’re trying to lose weight. You should however, not drink too much water so as to prevent water toxicity.
Replace your tea/coffee with organic green tea: Green tea is loaded with antioxidants. It is one of the healthiest beverages on earth and it is definitely more than just a cup of hot, flavored water. Green tea is loaded with potent antioxidants called catechins. These antioxidants boost metabolism. The wonderful thing about green tea is that it allows you burn calories even while you sleep. So…. if healthy weight loss is your cup of tea, why not go green? 😉
Healthy balanced diet: Now, we have finally gotten to the part you want to hear, diet! Diet is very important during weight loss as we have established that starvation is the worst way to lose weight. It is therefore important to ensure that your diet is healthy and contains all the nutrients you need in the right proportion. Also, you should replace your favorite meals with healthier versions of it. For instance, replace fried plantain with boiled plantain, replace suya or asun with grilled meat, replace oil-popped popcorn with air-popped popcorn, replace deep fried chicken and chips with air-dried chicken and chips, etc. Reduce your sugar and salt intake, avoid fried foods and fatty foods, and eat more lean meat and scaly fish. Eat more whole grains and fiber foods. Avoid foods made with white flour such as white bread and eat whole grain bread instead (such as wheat bread). Eat lots of fruits and vegetables. You should also pay attention to your portion sizes. Don’t ever skip meals but rather eat smaller portions spread out through the day. It is also important to avoid late night snacking or snacking between meals. If you really have to snack, snack on fruits and nuts (such as cashew nuts and almond nuts).
These tips are the basic tips you need to lose weight effectively. If you follow these tips religiously, you will lose weight permanently and also keep the weight off. These tips are quite easy to follow if you are really determined to lose weight.
Important notice! : This post is not in any way an attempt to body shame anyone. The author of this article is simply a nutritionist who’s a strong advocate for healthy living and optimum health. A healthy weight reduces the risk of diseases and general health issues which overweight/obese people are predisposed to. The author is equally not in any way promoting excessive weight loss which may lead to less than normal body mass index (underweight) as this also negates the whole point of this article. We should all strive to be healthy and live smart. Thank you for understanding. 😊
Thank you for visiting SapidSapiens, the blog. I’ll love to read your thoughts, comments, opinions and also answer your questions.