How To Lose Weight Fast With Nigerian Food | Top Nigerian Diets For Weight Loss

How To Lose Weight Fast With Nigerian Food | Top Nigerian Diets For Weight Loss

June 21, 2018 1 By mcsenior
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How To Lose Weight Fast Naturally: The Healthier Approach

How To Lose Weight Fast: It is no longer news that obesity is a major health concern across the globe. Many people today are wary of what they eat and other lifestyle habits that may trigger or increase fats and cholesterol which is a major risk factor of obesity.
Losing weigh is no longer the problem of those who are obese; even those who have a perfect body loves to keep in shape and, they are mindful of how their body develops.

The common question people always ask:

  • How To lose weight fast?
  • What is the best weight loss exercise, diet or drug?
  • How do I lose weight naturally

You should however note that that there is no one rule for all as regards weight loss. Weight loss management is not what you can achieve overnight; you need to study your body properly, at the same time consider some other factors you will learn from this post.

How To Lose Weight Fast: Obesity Health Risk

You may be wondering why obesity is a major health concern or why you really need a weight loss program. Think about it, when you have excess weight, your body is exposed to serious physical and emotional health threats.
It is common among people with excessive weight to have high blood pressure, heart disease, cancer, diabetes, arthritis, gallbladder disease, stroke and untimely death to mention a few.

Obesity And Emotional Stress

Many people love to keep in shape by preventing gaining excess weight because weight gain always keep them out of shape and this may affects their look, thus, this makes them feel bad about themselves compared to others.
It is believed that excessive weight seriously affects self image i.e. obese people tend to have low self-esteem compared to people with perfect body shape.

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How To Lose Weight Fast: How The Body Works

One of the major culprits for weight gain is your carbohydrate consumption. The body needs carbs as the major source of energy for the body even at the cell level. However, when you consume excess carbs, the pancreas releases insulin to lower the glucose level rapidly.

The more insulin your body produces, the higher your chance of developing type 2 diabetes when the body is no longer able to produce or utilize insulin as a result of the imbalance.
You should note that, when you consume more kilojoules than you burn and you keep this as a regular habit, you may encourage weight gain unknowingly over the years.

Regular consumption of food rich in sugar and carbohydrates will regularly trigger effect of uncontrolled glycemic response as the blood sugar goes up and down on a daily basis.

How To Lose Weight Fast: The Glycemic Response

In a simple term, it means how quickly or how much glucose enters your blood stream due to excessive consumption of carbohydrates. After consuming more carbohydrates than your body need.

This increases the level of glucose in the blood and the pancreas receives a signal to produce insulin, a powerful hormone, to remove excess glucose from the blood. The glucose must then be stored when the body dumps it; this is known as “insulin trap”.
This makes the body feels it has more energy than required, as a result of this, it stops fat conversion and burning.

Carbohydrates: How Much Do You Need?

Learning how to lose weight fast, then you must consider one thing; which is glucose. Glucose is the major source of energy for the brain, muscle and nervous system. The body can also produce glucose on its own; it is a pity today that most people get more glucose than required by consuming more carbohydrates.

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Your body needs half of the total calories of your daily food intake. It is worthy of note that the best source of carbs should come from vegetables, whole fruits, whole grains, tubers, seeds, brown rice, oatmeal, whole wheat bread, banana and apple.

Weight Loss Management: The Role Of Water

The human body weight contains up to 60% water. It is recommended that you should take at least 10 glasses of water daily. Water is part of the essential nutrients you body need. Here are few among the numerous health benefits of water:

*The Cells need water to function optimally
*Water aids protein metabolism in the kidney
*Water helps in elimination of body waste
*Drinking water makes you feel full preventing you from consuming more food
*Water helps improve nutrient absorption
*Water helps in elimination of harmful toxins that may affect vital organs of the body
*Water forms part of the chemical structure of compounds that forms the cell, tissue and organs of the body.

Useful Tips!
*Drink a glass of water on empty stomach every morning
*Drink water with every meal
*Drink water to avoid dehydration after drinking caffeinated beverages
*Always drink water after exercise, walking or work
*Drink water at regular interval even when not thirsty

How To Lose Weight Fast: The Role Of Exercise

On your journey of how to lose weight fast naturally, exercise has a role to play. Exercise especially when done regularly can help you in achieving your weight loss goal. You should not rely only on exercise but combination of everything you learn from here.

Your age, weight or physical limitations does not stop you from exercise, you should just know your limit and what suit you. Exercise helps you physically, mentally and psychologically.

When you consume fewer kilojoules, your metabolism is slowed down and exercise keeps your metabolism in high gear and prevents your body from conserving kilojoules.
Before walking, running, hiking, biking or doing any exercise of your choice; ensure you are not diagnosed with any cardiovascular disease or seek medical advice especially if you are over 40.

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Health Benefits Of Exercise

*It boosts self esteem
*It helps in achieving weight loss goal
*It increases energy
*It helps in blood sugar level control
*It helps in reducing stress
*It builds cardiovascular endurance
*It helps control appetite

How To Lose Weight Fast: What To Do?

For effective weight loss program, ensure you do the following:
Adopt healthy lifestyle habits
Control your diet
Consume more water
Have a positive mindset about how you look and your target look
You need regular exercise

Risk Factors Of Weight Loss

  • Family history
  • Unhealthy diet
  • Excessive consumption of alcohol
  • Unhealthy lifestyle
  • Lack of exercise

How To Lose Weight Fast With Diet: What To Eat

Beverages To Enjoy
Water; Coffee {decaf, no sugar}; Soya milk {no sugar}
Beverages To Avoid
Alcohol; Beverages containing sugar; High fructose, corn syrup & other sweeteners; Coconut milk; Energy drinks

Pastries To Enjoy
Whole wheat; Sprouted wheat; Multi-grained bread; Oat bran; Oat bran bread; Oat; Oatmeal; Puffed whole wheat; Rice bran
Pastries To Avoid
Bagels; Biscuits; Other types of bread not above; Bread crumbs; Breakfast cereals; Cakes; Chips; Cookies; Cornbread; Crackers; Croissants; Donuts; Muffins; Pancakes; Pita bread; Popcorn; Rice cakes; Rolls

Spices To Enjoy {use in moderation}
Garlic; Herbs; Horseradish; Hummus; Lemon/Lime juice; Mayonnaise {low fat}; Mustard; Oil; Olives; Onion; Pickles; Soy sauce; Oyster sauce; Spices{all}, Stock cubes; Tahini sauce; Vegetable extracts
Spices To Avoid
Beacon bits; Croutons; Mayonnaise {full fat}; Peanut butter; Salted seeds; Sour cream {full fat}
Diary To Enjoy
Cheese {fat free/ low fat}; Eggs; Egg white; Milk {low fat /fat free}; Yogurt {low fat/ fat free/ no sugar}
Diary To Avoid
Cheese {full fat}; Frozen yogurt; Ice cream; Milk{full cream}; Sour cream{full fat}; Yogurt{full fat}

Fruits To Enjoy {1serving per day}
Apple; Apricots; Berries; Cherries; Guava; Granadilla; Grapefruit; Grapes; Kiwi; Melon; Nectarine; Orange; Papaya; Peach; Pear; Pineapple; Plum; Prickly pear; Tangerine; Watermelon
Fruits To Avoid
Banana; Canned fruit with sugar; Coconut; Dates; Dried fruit; Fruit juices; Fruit preserves; Fruit sauces; Mangoes; Plantains; Prunes; Raisins; Sugar coated fruits

Protein To Enjoy {1 serving per meal}
{baked, boiled, grilled only}
Beef; Calamari; Chicken {skinless}; Crab; Fish; Lamb; Lobster; Oyster; Prawns; Rabbit; Shrimps; Snail; Tuna; Turkey {skinless]
Protein To Avoid
{crumbed, fried, deep fried or salted foods}
Beacon; Chicken with skin; Duck; Fish finger; Liver; Oxtail; Pepperoni; Salami

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Starchy Foods To Enjoy {1 serving per meal}
Barley; Beans; Chickpeas; Couscous; Dahl; Lentils; Oats; Oatmeal; Whole wheat pasta; Pea; Rice
Starchy Foods To Avoid
Baked or refried beans; Nuts; Potatoes; Fried rice

Sweets & Treats To Enjoy
Frozen yogurt {low fat, sugar free}; Sugar free chewing gum
Sweets To Avoid
Candy bars; Chocolates; Fizzy drinks{with sugar}; Iced lollies; Jam / jelly; Molasses; Sugar; Syrup

Vegetables To Enjoy {2 servings per meal
{boiled, raw, steamed only}
All green vegetables; Artichokes; Asparagus; Baby marrow; Bamboo shoots; Broccoli; Cabbage {raw}; Carrots {raw}; Cauliflower; Celery; Chilies; Cucumbers; Egg plants; Green beans; Leeks; Lettuce; Mushrooms; Okra; Onions; Palm hearts; Peas; Peppers{all}; Radishes; Rhubarb; Squash {all except pumpkin}; Tomatoes; Water chestnuts
Vegetables To Avoid
{Crumbed, fried, deep fried; sautéed foods}
Avocadoes; Beetroot; Cooked carrots; Corn; Pumpkin; Sweet potatoes; Yams

How To Lose Weight Fast Naturally: Weight Loss Herbs

Here are common herbs you can use in achieving your weight loss goal:

  • Green Tea
  • Hibiscus tea{Zobo}
  • Aloe vera juice
  • Neem extract{Dongoyaro}
  • Milk thistle extract/ tea
  • Corn silk tea

How To Lose Weight Fast: Weight Loss Spices

These are spices you need to incorporate into your cooking. You need to start eating more of them on a daily basis to achieve your desired weight loss goal. Few among them are listed below:

Cinnamon; Turmeric; Ginger; Mustard; Ginseng; Dandelions;

Cayenne pepper; Black pepper; Cumin; Cardamom;

Garlic; Apple cider vinegar; Coconut oil

Green Tea For Weight Loss

Drinking at least 3 cups of green tea daily will assist you in achieving your weight loss goal. It helps in boosting the body metabolism. Green tea contains catechin and caffeine; catechin helps breakdown excess fat and boost energy in the body. Do not add any sugar to your cup of tea.

Hibiscus Extract {Zobo drink} For Weight Loss

Hibiscus is popularly known as zobo in Nigeria and it is considered beneficial to health because of the antioxidant deposit in it. Hibiscus contains low calories and lots of nutrients that can improve your general wellbeing. Hibiscus is known to help improve digestion, treat high blood pressure as well as weight loss.

Aloe Vera For Weight Loss

You need not to drink too much of aloe vera juice; all you need is just a tablespoon once daily some minutes before meal. Ensure you check with your doctor if you can take aloe raw aloe vera juice or not; though, there are aloe vera extracts or supplements available in the market.
Aloe vera will help speed up your metabolism; promote proper digestion and burn excess fats and calories to achieve your weight loss goal.

Neem Leaves For Weight Loss

Popularly known as dongoyaro in Nigeria, this wonderful plant is rich and contains lots of nutrients and medicinal benefits. You may need to make a tea by boiling a few neem leaves in water and add honey and lemon for flavor.
Drink this tea on empty stomach early in the morning and later during the day. It will help you in detoxifying your body and increase fat burning process.

Corn Silk For Weight Loss

Corn silk is that thing that looks like hair with fresh corn that you always remove and throw out. Not everyone knows that most of the weight loss herbal tea you buy contains corn silk as the base herb.
This plant contains lots of medicinal and antioxidant properties that serves as diuretic, excess fluid remover and burns excess fat. You need to boil in water to make a tea and add lemon or lime juice; drink this tea twice daily.

Milk Thistle For Weight Loss

Milk thistle contains silymarin and helps in promoting weight loss and proper liver function. Make a tea by boiling in water and drink twice daily

Ginger Powder For Weight Loss

Ginger contains lots of antioxidants and other medicinal properties. Ginger root can be used to promote weight loss by boiling grated root in water to make a tea. For better result, add lemon juice and honey and drink throughout the day.

Apple Cider Vinegar {ACV} For Weight Loss

ACV is known to be rich in medicinal properties that can treat different kinds of infections. Using ACV for weight loss is quite simple, all you need to do is add 2 tablespoon of ACV to a glass of water and drink; repeat this process three times daily.

Turmeric For Weight Loss

Turmeric contains curcumin, an active ingredient needed for achieving weight loss. Turmeric aids digestion, metabolism and burning of excess fat in the body. You need to cook with turmeric on daily basis or you may take turmeric supplements to achieve this.

Abdominal Obesity: How To Lose Belly Fat

Do you even know there are two types of obesity? This other type of obesity is called abdominal obesity or central obesity, some even call it pot belly; it usually affects the stomach section of the body.

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This condition affects both men and women, it is characterized by swollen abdomen & stomach as a result of excess fat build up in the abdomen; in some women you will think they are pregnant.
Other factors responsible for pot belly include:

*Excessive consumption of meat
*Too much alcohol intake
*Habitual late eating at night
*Poor carbohydrate metabolism
*Consumption of junk foods, processed foods
*Glucose intolerance
*Hormonal imbalance
*Patients of Polycystic Ovary Syndrome {PCOS}
*Prescription drugs containing steroids

Health Implication Of Excess belly Fat

Having pot belly shouldn’t be seen as a sign of enjoyment like many believe but serious medical check is needed to identify the reason why you have such condition.
On a serious note, having pot belly comes with its own health risk. It is in fact, one of the leading causes of breathing difficulties, which is why most of them snore whenever they sleep. Apart from this, those with abdominal obesity are prone to high risk of Alzheimer’s disease and cardiovascular diseases.

How To Lose Belly Fat: What To Avoid

Losing belly fat is not what can be achieved overnight thus require a certain lifestyle changes, change in nutrition and consistency in your effort and approach. For you to achieve your goal, you need to first take the following to heart:
*Quit alcohol consumption or reduce it to barest minimum
*Stay away from junk foods, unhealthy carbs and fatty foods
*Reduce your portion size almost by half
*Stop late night eating
*You should start regular aerobic exercise
*Stay off stress, drink more water and get quality sleep time

How To Lose Belly Fat naturally

Herbal Tea

One of the easiest things to do when trying to lose weight or burn excess fat from the stomach region is by drinking herbal teas. These teas can be from herbs, spices, roots or plant bark. They are highly medicinal and work well if done properly with no side effect.

The source of your herbal tea can be from any or combination of ginger, dandelion, hibiscus, milk thistle, corn silk, turmeric & cinnamon. All of these are known to help burn excess fat from the body but must be done consistently i.e. tea should be taken three times daily without adding any sugar or artificial sweeteners.

How To Lose Belly Fat With Your Diet

Nutrition is very essential when it comes to various health challenges we face today. Most of the foods we eat are toxic and more detrimental to our health. If you are trying to cut down on those excess build up in your stomach, you need to change your diet if possible totally.

You need more of fresh fruits instead of processed fruits or drinks, alcohol is no for you because alcohol is one of the leading risk factor for having pot belly, some even call it beer belly.

Late night eating is now forbidden and should also cut down your portion size as well. You should eat smaller portion bit by bit during the day. You may even try intermediate fasting where you eat only when you become hungry.

In addition, your choice of cooking oil should be a healthy one, avoid oil that may contain high cholesterol or trans fat; you may opt for healthier oils like olive oil and coconut oil. Let you food be fortified with lots of spices black pepper, alligator pepper, turmeric, cinnamon, clove, garlic and ginger to increase your metabolism and burn more calories.

How To lose belly Fat: Healthy Tips

*Lemon juice can be taken regularly either on empty stomach in the morning of at regular interval during the day. You can also add lemon juice to water whenever you want to drink.
*Eat more of cucumber and watermelon because it keeps you hydrated and makes you seem fuller preventing you from eating too much. It also increases metabolism.
*Apple cider vinegar should also be close by at all times, you may use just like lemon juice i.e. dilute a tablespoon of ACV in a glass of water and drink regularly. Never drink apple cider vinegar directly without diluting it in water and don’t take more than three times a day.

Bottom Line!!!
To achieve your ideal weight loss goal, you need the combination of right mindset about your body, regular exercise, healthy diet and lifestyle.

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