Wow! Its almost end of the year 2012. How far have you gone in your fat loss journey? Just answer silently. When it comes to losing weight right as a Ghanaian I’m sure you already know the drill – If your loved ones are not already giving you unsolicited advice about how to lose weight, some other people who have no business talking about it keep advising you. For example, “Grace, reduce the amount of food you eat!”. How true that is to an extent.
That simple advise all boils down to Fat Loss = Take in fewer calories, burn more calories.
If you’re the type of person who’s been in the never-ending cycle of gaining and losing weight all year round, you may be going about things all wrong. One of the most common ways for people to lose weight is to go on a crash diet.
Some people suddenly try to change all of their bad habits at once. For some, doing this is exactly what they just need. But for a lot of people, the change is too drastic and they find themselves returning back to their old lifestyle which is really strong and unbearable until they give in.
For some people, they may stick to this diet for 1 week, 2 weeks and even 1 month and then stop. This leads to the never-ending cycle of failure yet again. I’m sure one or two people reading this can identify with this. But there’s a solution to that.
If you have trouble with drastic changes to your diet, the best way to lose weight and be successful at it is to take things one step at a time. When you change just one small thing into a healthier habit, you find that you don’t feel so deprived — and you’re more likely to stick with it. To help you with that, here are 4 small steps to successful and painless fat loss in Nigeria! Here’s someone just like you who has successfully lost weight consistently taking small steps:
4 Small Steps to Successful and Painless Fat Loss in Nigeria
1. Look at what you drink: If you drink nothing but sugary drinks (cola drinks, “fantaliscious “drinks etc), alcohol, coffee, diet and energy drinks, then you may want to take a look at how many calories you’re consuming. These drinks have virtually no nutrition and “cost” you many more calories. If you’re find it hard to completely give up these types of drinks, then gradually decrease the number of sugary drinks you have per day.
This alone can help you to lose weight or better still there are some natural juices you can drink without any fear of weight gain, instead they help you burn fat. Its all in the Juices and Shakes Cookbook of the 101 Flat Belly African Recipes. If you have a copy, then visit the Shakes and Juices Cookbook, if not get yours here.
2. Start with 30 minutes of exercise, 3 days a week: If you ask your doctor how often you should exercise, most will recommend getting 30 minutes of moderate exercise every day, but you already know how difficult that is in the real world for people who don’t normally exercise at all. It’s either you find it difficult to adjust your time to exercising or you don’t have the motivation to do that daily.
Another issue is, if you try to do too much at once you may hurt yourself or get too tired and this may be the one thing that may stir you off from exercising for a very long time. Instead, take things in small steps — start by exercising just 3 days a week, that’s 3 days out of 7 days in a week and then gradually work your way up to more days in a week. That is a sure recipe for consistent fat loss success.
3. Don’t deprive yourself of your favorite food: “Ah, do you mean I can still eat my favorite food and lose weight?”. Yes, you can! And eating your favorite food is part of a healthy, natural weight loss program. I already shared quite a lot on why eating your favorite, fat-storing foods help accelerate fat loss, so I won’t go into that today but you can always read it here.
Most times, you have some type of favorite food that ends up being “forbidden” when you go on a diet. Because it’s your favorite, you end up craving it much harder than you normally do and then eventually you go back to your old ways. You don’t have to give this food up! But you also shouldn’t eat it every day. Plan to eat it, keeping within your calorie deficit. By that, I mean eat a small portion of it once a week, and you won’t feel deprived.
4. Get back on track: It’s true, sometimes we slip up. We have one binge day or the other where we just let loose. That’s a part of life. But the thing is when some people slip up, however, they stay that way, going back to their old lifestyle. If you overindulge, don’t beat yourself up over it, but also don’t use it as an excuse to keep overeating. Get back on track starting with the next meal.
It’s no big deal. But it is a BIG one if you continue in your old unhealthy life style. 2 kg added today, can lead to 5kg another day and before you can say “Ben Johnson”, you may have added 15kg to what you already weigh…did I hear someone say “God forbid”? Hehehe…
Anyway, that’s it.
These things are all small things that you can start doing today. By taking things just one step at a time, you’ll find that it is much easier to lose fat and become healthy.
What are your own small steps you are taking that has been helpful on your way to fat loss living as a Ghanaian? Share some of them with us in the comments section below. You never know how what you say can help others.
To a Trim YOU,
Dr. Ela Maris