How to be consistent in maintaining your weight

The road to maintaining your weight: Cultivating long term goals

The journey to healthy eating, weight loss, weight management started for me in 2018.
Then I had gone to take my measurement months before, in preparation for my cousin's wedding.
The goal was to make sure my body won't outgrow the dresses, and I achieved it.
After the wedding, I became inconsistent with eating healthy.

In 2019 when the new year started, new resolutions, new plans were made.

I joined a Fitness group @firstfit.

Meal plans were given, but I just couldn't keep up with it, so I created a consistent way around the meal plan.

Then my body became used to it.

This time the goal wasn't for me to outgrow my dresses but to live a healthy and consistent life.

5 Tips to know when you want to maintain your weight or lose weight are:

• Never skip breakfast
• Don't Starve yourself- when you starve yourself, you lose muscles which can make your body shut down.
• Don't overeat immodestly.
• Join a Fitness group and exercise 3-5 times a week.
• Praise yourself for every kg you lose.
• Give yourself a treat once in a while.
• Don't be too hard on yourself

Finally, Less is More, Eat in modesty. Consuming too much food repeatedly can increase your chances of weight gain rather than maintaining it.

Stay tuned for the last post this week on "Eating Right".

I'd give you recipes on Healthy

snacks you can try.

Calories: The effect on our health

Have you ever thought of checking the nutritional label at the back of a cereal, drink, whenever you buy them?

You know that feeling when you finally decide to check the nutritional label of a food package after you just consumed it.

The Nutritional fact or label written at the back is very important to us before adding it to your cart at the grocery store.

It guides us in our eating habits and helps us in monitoring our calorie intake.

Calories are very fundamental to our human health, they measure the energy content of the food we take into our body system.

An average woman needs about 2,000 calories per day to maintain her weight and an average man needs about 2,500 calories per day to maintain his weight.

However, a lot of factors are considered depending on the calories we need per day.

• If we want to lose weight
• Maintain weight
• Gain weight
• Our body mass, age, height.

All these factors determine how much calories we need per day.

To lose weight it is advised that you cut down  500 -1000 calories to lose 1/2kg per week.

 Thanks to technology, there has been an easier way to track our calorie intake per day ( my fitness pal app), but we shouldn't completely rely on these calculators because they are not 100 percent accurate.

We can portion our food when we eat them.

Replacing the carbs in this plate with more stir fry vegetables, we have helped to reduce our calorie intake.

Finally when serving your food

You must follow the recommended food plating.

Resources:

https://www.google.com/url?sa=t&source=web&rct=j&url=https://www.myfitnesspal.com/&ved=2ahUKEwjW6sbtqoPqAhV9AWMBHez0By0QFjAAegQICRAD&usg=AOvVaw2O1PD0WVe1gYkxOiAuVAK8

 Google,

 Introduction to Food Safety, Stanford University. 

 

Eating Right

Hello everyone,

 Happy Sunday 

May this week bring peace , joy, fulfilment, and achievement for you.

Highlight of this week.

Do you want to know the wonders of what you take in?

Join me this week as we dive into the magical effects of Healthy Eating.

TRANS FAT

TRANS FAT

They occur when vegetable oil undergoes hydrogenation which lengthens foods shelf life.

 They are chemically manipulated,

the chemical bonds are less stable so they easily flip to Trans fat rather than Cis Fat.

Trans fat is the worst of all the fats.

They mostly come from processed foods and fast food.

They are largely found in processed foods.

Processed foods are less healthy and have longer shelf life.

Trans fat raises LDL cholesterol levels and lowers HDL levels.

Too much Trans fat in your diet can increase the risk of health problems.

UNSATURATED FAT

Unsaturated fats are divided into two main types

1.Monounsaturated Fat

2.Polyunsaturated Fat. 

Polyunsaturated fats are divided into 

-omega-3 and 

-omega-6 fats. 

Each type affects your health in numerous ways.

Monounsaturated fats include;

      -peanut oil, 

      -avocados, 

      -olives, 

       -nuts.

They help in lowering type 2 diabetes and risks of heart diseases

Omega- 3 fats are found in

- fatty fish ( salmon, herring, mackerel, sardines)

- canola oil

- walnut

- flax seed

Omega- 3 fats reduce the risk of strokes, cardiovascular diseases.

Omega- 6 fats

-Corn oil

-Sunflower oil.

Omega- 6 fats increase inflammation when extensively.

In Nigeria, we tend to consume more Omega- 6 fats than Omega- 3 fats, which results in increased heart diseases.

Knowing this can help you choose carefully when next you go to the market.

Saturated Fat

Saturated Fats are solid at room temperature.

They are found in animal food such as meat, pork, dairy products, eggs, pastries. They are also found in plant foods which includes coconut oil, palm oil.

These foods should be taken in moderation due to the effects they tend to have on the hearts and arteries.

When taken in the right proportion with unsaturated fat, nuts, veggies and carbs they have healing effects in the body.

But when taken in high proportions, the human body is prone to high risks such as;

raising cholesterol levels, increase cardiovascular diseases, increase in blood pressure, clogged arteries.

However Saturated fats play an important role in appetite signaling.

Fats

FATS

There has been a lot of argument on the intake of fat in the body. This has resulted in a large consumption of "low fat" food labels which eventually has more risks of fat and sugar intake leading  to various health problems and most importantly misleading people.
The body needs fat, when taken in the appropriate way has a lot of health benefits such as;
- Brain health
- Prevention of diseases
- Rapid weight loss
- Immunity Boost.

Fats have been broken down into three parts (unsaturated , Saturated and Trans fat)  for us to know the good fat and the bad fat, as well as the right way to take it.
See you tomorrow 🥰🥰

Before You Take It In

Happy New Month everyone.
This month we would be talking about
What we should know before taking in the food we eat, or what should be in our subconscious when eating certain foods.
 Most times we take in food without knowing the repercussion of what we consume.
Before eating food we need to know why we want to take it down our body systems.
Some people have different reasons why they eat certain foods
to kill hunger,
To maintain a healthy lifestyle,
And because the food is tasty.
Join me as I inform you on what you should know before taking it in.
See you soon.