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Gaining some weight is not so much easier than shedding it, exercising is also good for your health but you don’t have to kill yourself while at it.

Excess weight isn’t healthy for anyone hence the need to maintain a healthy weight.
When it comes to exercising to lose weight, most persons tend to be lazy about it, but there are steps you can take to help you lose weight without having to sleep in the gym or starving yourself for a long period.

You are what you eat and healthy food is medicine to the body.

Eat plenty of protein
Most Nigerian meal consist more of carbohydrates, this will make you consume more carbohydrate, but you can reduce intake and increase protein consumption.
Protein has powerful effects on appetite, It can increase feeling of fullness, and reduce hunger to help you eat fewer calories.

This may be because protein affects several hormones that play a role in hunger and fullness, protein rich foods like Greek yogurt, almonds, fish, chicken, turkey, black beans, bambara nuts etc are safe for consumption.

Keep unhealthy foods out of sight
Junk and unhealthy foods can be hard to resist but you can cut down by not keeping them where you can see them. You may try subdue buying them in the first place.
Keeping these foods where you can see them, may increase your cravings and hunger making you to eat more.

Substitute with healthy foods instead, keep them where you can sight them. This will help you crave them more, keeping a plate of salad in your fridge would definitely make you crave salad instead of chocolate bars.

Drink water regularly
You can never go wrong with water, drinking water regularly will keep you healthy and hydrated.
Drinking water can help you eat less and  lose weight, especially when you drink it first thing in the morning or before a meal.

Try to replace carbonated drinks and soda with clean water instead, you will see changes in your weight.

Portion control
Serving yourself small portion of food helps in controlling excess weight.
Larger portions encourages you to eat more and that would lead to increase in weight and obesity.
Reducing your food portion will help reduce your calories intake, thereby aiding weight loss.

Reduce intake of refined carbs
Refined carbs are carbs that have had most of their nutrients and fiber removed.

Limiting refined carbs intake can be difficult as snacks, bread etc can be appealing and hard to resist but the refining process leaves nothing but easily digested carbs, which can increase the risk of overeating and this can make you add some weight.

The main dietary sources of refined carbs are white flour, white bread, white rice, sodas, pastries, snacks, sweets, pasta, cereals , and added sugar.
Cutting down on these can enable weight loss.

Practice intermittent fasting
Intermittent fasting  is a eating pattern that cycles between periods of fasting and eating.

There are a different ways to do intermittent fasting.
Generally, the goal is to make you eat fewer calories overall, without having to consciously restrict calories during the eating periods. This should lead to weight loss, as well as numerous health benefits.

Loosing weight is not something you do by force, it is a gradual process and remember you’re work in Progress.
Take it easy on yourself while you eat clean and practice a healthy lifestyle to achieve your desired body goals. Add fiber rich foods in your diet, you can visit 2dotsmarket.com to shop healthy foods and nuts for your weight loss journey.


Photo credit: Physiotherapy.org.pk

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Written by Promise

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