Weight Control
There are many ways to lose excess weight without making it a painful process.
- Eat smaller portions
- Eat a lot of vegetables and fruits
- Reduce the total amount of food you eat each day a little
- Read food labels to know how many calories are in each serving.
- Drink more water, so you are not so hungry
Get Accountability and Support
Many apps can help you track your eating. Since you probably have your Smartphone with you all the time, you can use it to keep up with your plan.
Alternatively, you can keep a pen-and-paper food journal of what you ate and when.
It is very important you do not eat and forget when trying to lose weight.
The Fit.AFRIQ mobile App is a great tool to help with your weight loss plans.
You will get support from someone you know who has lost weight in a healthy way. Their encouragement is “contagious,” in a good way!
You do not have to fast too much or quit any particular food to lose weight.
In fact, it is easier to keep the weight off for good if you can lose weight in a way that is not so stressful.
Cut off empty calories – like the sugars in sweets, cookies, cakes, sugar-sweetened drinks, and other items — not the sugars that are naturally in fruits, for instance.
Sugary foods often have a lot of calories but few nutrients.
Aim to spend less than 10% of your daily eating on artificial sugars.
Be careful of how much heavy carbohydrate like yam and cassava you eat daily – especially later in the day.
Include protein when you eat – but not too much. Eating non-fatty meat, poultry, fish, and milk is satisfying and will help keep up your muscles.
But remember there are vegetarian and vegan sources of protein (nuts, beans, and soy are a few).
Eat smaller portions – but eat more often (instead of three times a day, eat five times). The meal must be very small and you must remember to be drinking lots of water all day.
Call it the mini-meal plan!
You must be careful not to eat more than you planned when eating mini-meals.
Be careful what you drink.
One easy way to lose weight quickly is to cut out liquid calories, such as soft-drinks, juice, and alcohol.
Replace them with zero-calorie drinks like lemon water, unsweetened tea, or black coffee.
Diet drinks will save you calories but ensure you are not using them in addition to heavy meals.
Include protein when you eat – but not too much. Eating non-fatty meat, poultry, fish, and milk is satisfying and will help keep up your muscles.
But remember there are vegetarian and vegan sources of protein (nuts, beans, and soy are a few).
Should You Fast?
You might think that fasting is a quick way to drop pounds.
Nevertheless, experts do not recommend it, because it is not a long-term solution.
It is better to have an eating plan that you can stick to over time and fits into your lifestyle.
All fasts are not the same. Some involve skipping all food. There are also fasts where you eat every other day.
If you fast one or two days a week, it can help speed up the weight loss; but remember that it should not be a replacement for having a lifestyle adjustment by following the other steps in this guide.
During the fast days, drink lots of water and take a daily multivitamin.
You should also tell your doctor, especially if you take medications that will probably need to be adjusted.
Remember that if you do fast, you will still need to change your eating habits once your fast ends.
No matter how you kick-start your weight loss, the best way to keep it off is with long-lasting lifestyle changes, like a healthy eating plan and physical activity.
IMPORTANT WEIGHT-LOSS AID – Fit.AFRIQ Sahara
This is a weight-loss aid to help you monitor your activity levels, with reminders to drink water, be active and monitor your calories all through the day.
It is a must-have if you are trying to lose weight – it calculates your calories burnt and tracks all your activities all day and night.
It comes with exercise activities monitor, GPS map tracking for your outdoor activities and automatically records your activities and advises you regarding your weight loss targets.
Beautifully and elegantly crafted, the Sahara is the Fit.AFRIQ model for the discerning woman who wishes to control her weight without undergoing too much stress.
Click the links to learn more about this excellent product and discuss with a WEIGHT CONTROL coaches in the FitAfricana Health- Club!
Click the links to learn more about this excellent product and discuss with a WEIGHT CONTROL coaches in the FitAfricana Health- Club!
