How to Eat Less

How to Eat Less

by | Dec 18, 2019 | Diet

If you would like to learn to eat less without feeling like you are hungry constantly or you are depriving your body of food, then this post if is for you. Here are some simple things you can do:

1. Brush Your Teeth After Eating

Brushing your teeth after eating will help reduce your appetite. If you’ve ever tasted food right after brushing your teeth, you understand how this can prevent you from eating more.

2. Drink a Glass Of Water Before Your Meal

Drinking water before you eat will help you feel full faster, therefore reducing the amount of food you eat.

3. Include High Volume And Low Calorie Food

Mixing in some type of salad (no dressing) as a part of your Carbohydrate (that is rice, yam, potato, plantain) serving reduces your Calories while still helping you stay full. Instead of just 2 spoons of boiled rice and stew, you can Change It To 1 spoon of boiled rice, 1 spoon of sweet corn or steamed lettuce and stew and mix it together in your plate when you eat at home. Trust me, that little change will reduce your Calories in a Big way. You should eat this way for every meal, even with Eba or Pounded Yam – think more soup, less swallow

4. Eat More Lean Protein

Eating Lean Protein such as Eggs, Low – fat or Greek Yoghurt, Chicken or Turkey (without the skin) and Beans will help you Body build more muscle and muscle burns more calories than fat. So having more muscle in your Body is an advantage. Protein is also great if you’re trying to lose weight because they help you stay fuller for longer. Protein will help you feel full longer than Carbohydrates or Fat.

5. Use Smaller Plates

If you’re the sort of person who has to eat everything on your plate then using a smaller plate than you’re used to, will help you eat less. Smaller plates can automatically reduce portion size.

6. Don’t Eat 0ut Of The Packaging

We all love snacks but eating straight out of a packet or jar, is a Big No-No! You should always Portion your food, so you know how much you are eating. This goes for Healthy Snacks too. Always read the serving suggestion on the Label and divide your Snack into as many Portions as the Manufacturer suggests, this will help you eat less. No more Mindless Eating!

Learning to Lose or Maintain your weight – the healthy way is a Process, the most important thing is to Begin Your Journey.

Lose 5kg in 2 Weeks

Lose 5kg in 2 Weeks

by | Oct 30, 2019 | Diet

You might want to Lose 5 kg in 2 weeks because you have a special wedding/birthday celebration to attend or maybe you just want to feel healthier generally. Whatever the reason is, you just want to lose weight fast.

This isn’t going to be a Starvation diet – where you barely eat any food or any other type of crazy, unachievable diet like the Maple Syrup diet – where you are only allowed to eat (or drink) just Maple Syrup, Cayenne Pepper, Lemon Juice and Water. Instead, I am going to be telling you Rules you can live by to Lose 5 kg in 2 weeks.

Part 1

Lose 5 kg in 2 weeks

Your Diet

1. Learn to Limit (Or Completely Cut Out) Carbohydrates.

No matter how much we love White Bread, Pounded Yam, Spaghetti, Eba or rice, we must cut them out for this 2 week period because a low-carb diet is the quickest way to lose weight.

Unfortunately, this means you cannot eat a lot of Nigerian foods, you need to cut out Pap (Ogi), Pounded Yam (or Poundo Yam), Eba, Amala, Starch, Semovita, Fufu, Starch, white rice and other starchy food you can think of. Noodles (of any brand including Indomie) is also on the list of foods you cannot eat.

** Carbohydrates can also be found in dairy products as well, such as; yogurt, milk, cheese, and butter. So be sure to limit these as well.

The serving size per meal of the good carbs you can enjoy during this 2 week period to lose 5 kg is ½ cup.

2. Eat Lean Protein With Every Meal.

Who doesn’t love a little chicken right? The combination of lean protein and low carbohydrates is great for quicker weight loss. Protein will also leave you feeling fuller for longer, keeping away the feeling of being hungry.

Some sources of lean protein are Skinless Poultry, Eggs, Lean Beef, Seafood, Legumes and Tofu.

1 serving of Protein is about 3-4 oz or about the size of your palm.

3. Fill Up Half of Your Plate with Leafy Vegetables.

Leafy Vegetables will help fill up your tummy while also providing your body with vital nutrients (Vitamins and Minerals) it needs. They are very low in calories, therefore, they will not affect your weight. Include 1 serving of Leafy Vegetables with every meal; a serving is 1 or 2 cups.

There are so many leafy vegetables we are comfortable with that we can choose from; Efo, Bitter leaf, Spinach, Ugwu, Scent leaf and so many more

You want to stay away from Starchy Vegetables like Plantain, Yam, Sweet Potato, Irish Potato and Corn; as these will contribute to weight gain and you are trying to lose weight.

EXPERT TIP

Kike Pinkdreams (Expert in Diet & Nutrition)

With Fruits, you should be conscious of your fruit choices as they are higher in carbohydrates and sugars than Leafy Vegetables. Avoid Starchy Fruits like Pawpaw, Apples, and Bananas and Enjoy more water-based fruits like Pineapple, Watermelon, Blueberries, and Oranges. The serving size for Fruits is ½ cup or a very small piece, depending on the fruit.

4. Drink lots of Water!

It is extremely important you keep your body hydrated; Health experts believe everyone needs to drink 13 glasses of water daily. You might be scared of trying this part but I beg you to just try it, by the end of the 2 weeks you will begin to see changes in your skin and Body. Your body will digest food better and rid itself of lots of toxins.

You don’t have to drink all 13 Glasses of Water in the form of just water. You can also drink Decaf Coffee or Tea (with no milk or sugar), flavored water or Detox Water.

At the end of 2 weeks, this will be a Lifestyle change you will want to keep – trust me.

5. No Alcohol or Soft Drinks!!!!!!!

Not only does alcohol add to your calorie count, but it can also trigger you to eat more. Most people don’t consume 1 serving of alcohol when they drink; therefore the calories add up and trust me, even liquid calories count.

 You are NOT allowed any soft drink, I see that soft drinks are used a lot in Nigeria as a quick source of energy. This is not bad but when you are trying to lose 5 kg in 2 weeks, you cannot afford to consume any extra calories and soft drinks contain lots of calories and sugar.

A 50 cl Bottle of Coke contains 210 calories. We want to save our calories for things that will help us feel full and get us through our day.

** You are also not allowed fruit juices of any sort, even if, they claim to not contain sugar.

6. Sip on Matcha or Green Tea.

They are packed with antioxidants and may help increase your weight loss. To enjoy the weight loss benefits of Green tea, you will need to sip on 3 – 4 bags a day. You can this by putting all the bags in 1 cup or throughout the day.

Sweeten your tea with stevia to make you are enjoying a zero-calorie drink, that way you are making sure you are able to lose weight. No honey or sugar (even if it’s Brown Sugar) is allowed during this 2 week period.

7. Try to Eat all Meals Within an 8 – hour Window of Time.

This means if you eat your first meal at 9 am your last meal for the day should be eaten by 5 pm, if you start eating at 12 pm you should be done eating by 8 am and so on. This puts your body in fasting mode for 16 hours, which gives your body a chance to turn some of its fat stores into energy.

Planning your meals and eating only within certain hours, leaves no room for mindless eating or snacking. This way you are able to reach your goal of losing 5 kg in 2 weeks as all calories are accounted for.

Even every Plantain chip counts. How many times have you heard this conversation…… person a – I’m so hungry I haven’t eaten today, person b – an an Didn’t I just see you eat two gala and chin chin, person a- hisss, is that one food?

8. Smoothies Can be Used as Meal Replacements.

In situations where a lean protein & leafy vegetable meal is hard to come by, you can substitute your meal with a smoothie as they can contain enough protein, fiber and other essential vitamins and minerals similar to food.

Find a smoothie recipe you like and enjoy this meal guilt-free

9. Avoid ALL Fried Foods and Oil in General.

In situations where a lean protein & leafy vegetable meal is hard to come by, you can substitute your meal with a smoothie as they can contain enough protein, fiber and other essential vitamins and minerals similar to food.

Find a smoothie recipe you like and enjoy this meal guilt-free

10. No Snacking.

To lose 5 kg in 2 weeks because you need to make sure you are able to account for every single calorie you eat. Most of the snacks we are used to are made up of a very high number of calories and this will only make us gain weight.

I have a few treat options listed in the 2 – day Free Diet Plan, these are for days when your energy is running low and the time you have to wait before your next meal is quite long.

** For the 2 week period, you CANNOT eat any chocolate bars (apart from dark chocolate), doughnuts, cakes, sweets, crisps, biscuits, chin-chin, plantain chips or other unhealthy snacks you can add to this list.

Part 2

Lose 5 kg in 2 weeks

Your Exercise

CARDIO

Exercise might be a part of your lifestyle already or maybe it’s not but either way, to lose 5 kg in 2 weeks your body needs all the help it can get. Exercise will help your body lose weight.

You are already consuming a lower number of calories to you are used to so I wouldn’t recommend rigorous exercise.

Exercise will help your body burn more calories. Eating adds calories to our Body (adding calories is not bad because Calories give us the energy we need to live), the only way to subtract calories is Exercise. This is why to Lose 5 kg in 2 weeks you must exercise.

1. Go for a Walk.

You need 30 – 40 minutes of Walking 5 times a week at a moderately fast pace, so you are sure your Body is being pushed. You want to feel sweaty after your walk, this is the sign of a job well done.

If walking isn’t your thing or you want to switch it up, you can do other Cardio exercises such as swimming, kick boxing, cycling, spinning, jogging or using the elliptical. You just want to be sure you push yourself 5 times a week and weight loss results will soon follow.

2. Do HIIT Style Workout.

You are to do High Intensity Interval Training (HIIT) on 3 out of the 5 days you exercise. HIIT is the new way exercising, it is achieved by interchanging periods of low – medium exertion and high exertion.

Let’s say you chose Walking as your Cardio exercise, the HIIT version will be walking at a slow to medium pace for 2 mins then switching it up and walking as fast as you can for the next 2 mins and immediately after, walking at a slow to medium pace for another 2 mins. You keep changing your pace from slow to fast at timed intervals for the entire 30 – 40 mins you exercise.

3. Make Adjustments to your Lifestyle.

Feel free to make adjustments to your lifestyle; take the stairs not the elevator or escalator (where possible), if you’re going somewhere and it’s a short distance – don’t take your car just walk.

And my favourite lifestyle adjustment is Welcome Chores – the more you sweep, mop, do the dishes, clean the windows or dust your furniture, the more calories you Burn. So Happy Cleaning!