Weightloss

8 Ways To Lose Weight And Keep It


Losing weight is hard work, but losing weight and keeping it is even harder. When you are still there jubilating about your weight loss, before you know it you can’t pull your jean zipper up again. If you want to lose weight and keep it you have to follow the same routine and keep it, it’s not just about exercising, the food you eat and your lifestyle matters a lot.

And here are the ways to lose weight and keep it;

1. Eat a big breakfast

Don’t just make breakfast a priority but eat a large healthy breakfast packed with fibre like wheat, oatmeal or beans. When you skip breakfast you tend to crave unhealthy snacks which are high in calories. Meanwhile, a study has found that women who eat large breakfast have less hunger pangs than those who eat small breakfast.

2. Eat 30 grams of fiber a day

Eat more of fibre and limit your sugar, calories and saturated fat intake. Some of the foods rich in fibre are quinoa, barley, wheat, oatmeal, okra, potato, carrot, peas, vegetables.


3. Stop taking any beverage that’s not water, tea, or coffee

Most of us can’t do without these soft drinks, I know because even now I look at chilled soft drinks while inside the traffic and I do a hard job of talking myself out of buying it. It’s even worse when it’s given to me for free but these sodas and juices contain up to 18 teaspoons of sugar and 240 calories per 20-ounce serving, yet they have no nutritional value at all. Experts point to soft drinks as one of the top contributors to the obesity epidemic.

4. Stock your freezer with vegetables

Vegetables give you the biggest nutritional value, fresh vegetables are perfect but to preserve your vegetable store the, inside your freezer. And when you have vegetables stored up in your freezer, eating healthy is easy.

 

5. Eat proteins 

While women need about 46 grams of protein a day, men need 56 grams. If you intend to keep your weight in check work on eating proteins every day. It takes your body time to digest protein than fats or carbs which means you will be feeling full for a long time after taking protein.

6. Drink black coffee

Coffee doesn’t just make you stay awake, it can also help your metabolism so drink a cup of black coffee a day. As a woman, do not take more than 2 cups a day!

7. Easy on the alcohol

When drinking, you might not realise that drinks beer, wine or spirit have about 125 calories, meanwhile, taking these calories often can add up because something has to accompany your drink like a plate of pepper soup or asun.

8. Take Monosaturated fats (MUFAs)

They help you lose weight rather than accumulate it. When researchers asked women to switch to a 1,600-calorie diet high in MUFAs, they lost a third of their belly fat in just 4 weeks. Sources of MUFAs include olive oil, canola oil, peanut oil, safflower oil and sesame oil, avocados, peanut butter, and many nuts and seeds.

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Do You Have To Cook Oil-free To Lose Weight?


Losing weight after having a baby is something that every mama desires. Growing a baby is nothing but a joy, but there’s the fact that the body you had before you got pregnant and the one you have after you deliver are very different.

The question I’m answering today is a common one especially when you’re trying to lose weight and you’re trying to figure out what to do to help you get to this goal. It doesn’t help that there’s a lot of contradictory information out there, so I’m going to do my best to detangle the question of whether you need to skip oil altogether to lose the baby weight (or any kind of weight for that matter).

The Short Answer is No and Here’s Why

Oil is a macronutrient (or major nutrient) for many reasons. Here are some:


● Your brain is mostly fat,

● Your cells are lined with fat

● Some essential vitamins that your body needs to function are only absorbed in the

presence of fat

● And your body needs fat to make breast milk

For these and many more reasons, depriving your body of the fat that it needs to function will cause more harm than good in the long run. If you’re curious as to why fat became the enemy in the first place, I explained why in more detail on the Team by EJ Ogenyi blog.

So How Do You Eat Fat and Still Lose Weight?

The first step is to understand the types of fat you should be eating to maintain your health – unsaturated fats. These are liquids at room temperature, and include fats like olive oil, vegetable oils, and canola oil. You also want to get unsaturated fats from nuts and seeds that naturally contain them.

Most foods that have any fat in them also contain some saturated fats, these are solid at room temperature. While you don’t want to avoid these altogether, you want to manage your saturated fat intake. A good rule of thumb is to enjoy natural sources of saturated fats like milk, butter, plant oils, and meats in moderation. And you want to avoid processed sources of saturated fat like man-made oils and packaged goods.

The fats that you want to absolutely avoid are trans fats. These are man-made and can be found in foods like margarine or any processed food that has “hydrogenated or partially hydrogenated oil” listed in the ingredients. These types of fat increase your risk of heart disease.

How Does this Boil Down to Real Life?

1. Use Fat to Cook as Needed

Instead of cooking oil-less meals that are bland and not very family-friendly, use only as much oil as you need to achieve your goals. Oil is usually used for several reasons in cooking – to bring out the natural sweetness of food or to flavor it in the end. To achieve these goals, you don’t need more than 2 tbsp of oil per pot of food. My rule of thumb is 2 tsp of oil max per serving/per person in a dish.

2. Trim Visible Fats from Your Meats

While animal protein is great for you, visible fat and skin can add unnecessary calories to your meals. And while you want to eat fat, you don't want to eat more than you need. This means trimming any extra fat you can see (jolly jollo) and removing the skin before you eat.

3. Keep Packaged Foods that are High in Processed Fats to a Minimum

Packaged and processed snacks like biscuits and meat pies are usually the worst offenders when it comes to fat. They’re usually packed with more saturated fats than you need and the trans fats that you don’t want. If you have a weakness for these foods, make a plan to enjoy one thing no more than once a week so that you don’t feel deprived and eat healthy the rest of the time.

 

About the writer:

EJ (Ejiro) is a Lifestyle Coach and founder of the Team. She helps busy women like you lose weight and change their body. She focuses on teaching them what to do and giving them the support they need to take action without taking their eyes off their other priorities – family, career, wallet, and living an epic life. She’s also a wife, proud mamma, and an engineer.

You can find her online in her Free Facebook Group, Team by EJ Ogenyi Community, where she answers questions like this in real times and plays cheerleader to women who want to lose weight while enjoying their lives. Request to join the group by clicking here.

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