Tag Archive | diet

Why you just can’t lose tummy fat

comp

Last week a dear friend of mine sent me two pictures of her back, followed by a message which read “Morning, I have mentioned that I don’t really want to lose weight. I do however have fatty areas that get on my nerves and simply don’t seem to want to go away. I’ll send you pics. Any advice will be greatly appreciated”. Less than a minute later she sends the pictures below.

 

back-fat

 

I was a bit distracted so I responded with “you said these are fatty deposits? But you don’t want to lose fat? I’ll call you later” She sent another response saying “I don’t want them to sag over my bra lol. Can’t you see how disgusting it looks. So flaming jelly like! It needs to firm up. Sure, we’ll speak after work”. This message upset me because firstly this looks normal to me, and  I don’t like when anyone uses disgusting to describe any part of their body even in jest – please say ” I don’t like X Or Y” if you must, but disgusting? No. Not even to a friend.

Now we are all human beings and designed to carry fat for survival, we all carry excess fat in different places, mine is tummy and bum and thighs too!. Some carry more fat in their arms, some their thighs. Where we carry more fat is purely down to our genetics, when we put on weight, it is likely to show in those areas first. And sadly, when we lose weight those areas are the last to go! I know  it’s frustrating!! Also  as we get older – past 35 ladies, you will notice your muscle density changes and yes fat deposits in certain areas more, its  inevitable unless you get on top of your eating and change your training style.

So what is the answer to her question – can she lose those ” bits” without losing overall body fat? The answer is no, she says she wants to firm up not lose weight though? – well the thing is you can’t firm up fat. What you can try and do with commitment and discipline  is change your body composition by  changing your diet and building muscle and dropping body fat, she may need to just tweak  her diet and start strength training to build lean muscles – as you can see she is already slim!

But oh! No one wants muscles! People just wanna “tone” right. Well there is no such thing as “tone” no such thing as ” firm” what you mean to say  is build lean muscle.  To do that you need to eat better and deliberately change your body composition through diet and style of exercise. Hang up your running shoes and pick up some weights, even your own body weight will do,  Any type of resistance training

3 Tips to lose fat all over 

  • Sugar. Dump sugar. When I say sugar people usually think table sugar, pastries, cakes, etc. Yes but you also have to understand that all carbs, white or brown converts eventually to sugar, so portion control all carbs too. That means rice, potatoes, yams, including the brown varieties. Please don’t eliminate carbs but control the portion  and understand that all carbs convert or breakdown to sugar. If you are over 35 you need to pay more attention to simple sugar, it sticks like glue to the midsection.  Also, most people tend to think that added sugar is mainly found in desserts like cookies and cakes, but it’s also found in many savory foods, like bread and pasta sauce – I honestly will never use Dolmio tomatoes sauce fir anything because if the sugar content. And some foods promoted as “natural” or “healthy” are laden with added sugar compounding the confusion, most yogurts come to mind here! Fat free but maddened with sugar!!! manufacturers add sugar to 74% of packaged foods sold in supermarkets. That’s a fact and not cool. Moral of the story don’t buy packaged food.
  1. Sugar. Avoid Sugar. I know again right. Yes. This time I want to address sugar in fruits and fruit juices. I know you don’t drink fizzy drinks ! . Some of you juice up to 4 fruits in one sitting! Good grieve!!!!! This is just sugar with sprinklings of nutrients. Please juice vegetables e.g Spinach, Kale, Mint and one Apple! Stick with one piece of fruit in your juice! Sugar is sugar is sugar. Yes it has nutrients, but it’s still sugar so don’t consume it like it’s going out of fashion.
  • More about fruits; Let me tell you something, you see the pink lady apple, it is 12% sugar. They have been engineered on sweetness, shapes, colors and resistance to disease. But mostly sugar, sugar, sugar. Of course you can eat fruits as part of a healthy and balanced diet, but if you juice 3 or 4, then have oats with honey, washed down with orange juice, hey it’s all healthy stuff, but its still all sugar! And no your midsection wouldn’t change, because all it recognizes is the sugar! If you want tasty and lower sugar fruits – try all the berries!
  1. Final tip! Avoid hidden Sugar! I know! But sugar is a demon. Let me address this thing with honey! Honey is sugar. Let me say it again honey is sugar. Full stop.

Where  is sugar hidden

  1. Leading brand of yogurts some  contain 7 teaspoons (29 grams) of sugar per serving!!! My favourite yogurt is Fage, Total! The one without honey!
  2. A breakfast bar made with “real fruit” and “whole grains” lists at least 15 grams of sugar.
  3. A cranberry/pomegranate juice product, also advertising “no high-fructose corn syrup” and “100% Vitamin C,” contains 30 grams of added sugar per 8 oz. serving. Some of the sugar is naturally occurring, but some of it has been added.

We know so much about diet and exercise now,  it’s time to convert that knowledge to personal power and stop letting people lie to you or sell you false quick fixes. Be empowered. Whatever you want to achieve.

p.s – The picture of me above shows what is possible after two children with diet and excercise at this present time I do not look this lean. This was for a bikini competition  and for three months I ate really well and strictly, I ate more food that I ever want to eat again!! to build muscles you have to eat loads! I STILL EAT LOADS! and I trained for 6 days a week.

 

5 Nigerian foods killing your goals

food

All I said on my Facebook page was ” stop eating fried plantain every time you eat rice or jollof rice” Honestly,  you’d have thought I said Ghanian Jollof rice was better than Nigerian Jollof rice from the amount of people who came for me!

This did get me thinking though! About the worst Nigerian foods for ones waistline, and yes, before I go into this we do not eat fried plantain in my house (unless guests are coming!). Let me be clear, there is no difference between fried Plantain and Chips. Two great vegetables turned to killers on plates.

So here are the worst offenders stopping you achieving your goals – in the end I had to include two drinks

Ayamase stew!

Have you ever cooked this popular Yoruba stew? I have! It’s yummy no doubt! but I can tell you for nothing, there will be no weight loss, no Teyana Taylor body if you eat this ish often. And when I say often I mean even once a week. Okay lets dissect the key things that make this dish awful for your waist line. First, palm oil, let me be clear!!! Palm oil is a great oil, do not let the West demonise it for us!!! my ancestors have been eating palm oil for decades! Used as a cooking oil, palm oil has a high burning point and is safer than (for example) olive oil.  but not the quantity used in Ayamase! Because a fat is still a fat!! And calories still matter. The calorie count for a tablespoon of palm oil is 120 calories. And let’s get real, you’ll be consuming at least 4 tablespoons in your stew,  that’s 480 calories! Of oil alone.  And we haven’t added the fried meat yet! On average, a portion of Ayamase, with fried assorted meat is over 850 calories – we haven’t added the rice remember,  and you are adding dodo!! Ohhh!  shall I go into the grams of fat? No I didn’t think so! You get my point.

TIP: If you take a peak at any stew and see oil floating on top, run!! Trans fat!

Fried plantain and Eggs

This is a disaster. Shambles. You want to kill yourself? Okay then kontinue. This is worst than Ayamase because some of y’all eat this mess every weekend! Or twice a week! Everyday!! Yepa!! You take a perfectly great vegetable and protein source and turn them in a high calorific atrocity! And there is no redeeming factor because vegetable oil has no redeeming factor.  None. In one meal you are easily consuming 900 calories or more!

Puff Puff

Puff Puff is doughnut. Stop lying to yourself. This one pains me to write cause I love puff puff! And I’ll eat it when I’m out! Because it’s a special treat! But I’ll stop at 3 maximum! And never every weekend! Christmas, Easter, you get the drift! Not only is this snack deep fried! The dough is made up of flour , sugar, yeast! Nothing good! And I now see that some of y’all be eating it with ice cream! Are you for fucking real! Kontinue. Make sure your life insurance is up to date ooo – don’t leave loved ones with financial stress and a mess  when you are gone!

Agege bread

Okay, you already know that white bread has no redeeming factor! And you see, the Nigerian bread is worse! Unlike the bread where I reside – I’m sorry to burst your bubble but the bread in Nigeria taste better than the bread in the UK because they are killing iy and you with the added sugar!! Not because they are better bakers!! Wake up people!! most sliced bread in the UK contains only 2-4% sugars – and much of this is naturally occurring, it is not ‘added’. The last time I was in Nigeria! Enjoying bread and egg – I could taste the sugar – so delicious!! But if you are watching your waistline so wrong! I do not demonise bread. Only the type you eat. Please eat wholemeal, Ezekiel and the likes, if like me you enjoy it, but that Agege bread! No no no! and the ones you buy in London from Finsbury park called dough bread!! I shudder! I picked it up once at someone’s house – I looked at the back I swear the E-NUMBERS ALONE!! ENOUGH SAID.

Condensed milk!!

You people are still drinking this, in your tea, in your coffee!! Okay here are the facts. It contains 62 calories for a mere tablespoon. 1 tbsp serving of regular sweetened condensed milk contains almost 2 g of fat. The fat in condensed milk is primarily saturated fat, which can negatively impact cardiovascular health. A tablespoon of sweetened condensed milk contains over 10 g of carbohydrates, all of which are sugars. I CAN’T GO ON. Why are you doing this!!! Whyyyyyyyyyyyyy

Maltina and the likes!!

My heart wept when I read this  on a popular blog about Maltina and its cousins (all the other malt drinks)

” Maltina’s claim to fame is that it was the first malt drink to be produced locally in Nigeria. The drink comes in 33cl bottles and it has a distinct, rich and creamy taste like no other malt drink on the market. The drink’s manufacturer, Nigerian Breweries Plc (aka Heineken) are also keen to point out its health benefits as Maltina includes a wide array of vitamins and minerals including vitamins A, B1, B2, B3, B5, B6 and C, as well as calcium. Given all of the above, it’s probably no wonder that Maltina has become available abroad at British retailer Tesco and has over 5,000 followers on Twitter”.

What the actual Fuck!! Tesco sells Chocolate and cakes and pies and all other unhealthy stuff what does maltina being stocked at Tesco tell us – they are catering to their consumers – they are chasing the money like any other business!!! Here is the truth!! Forget the jagbajantis claim of vitamin just eat one small orange! The calorie in this demon is 188! Oh and 45 grams of carbohydrate – that’s more than my breakfast of toast and eggs!! If you really want that vitamin A eat a cup of Kale it gives you more with less than 50 calories!!

Eat well. Eat  Smart.