Losing weight in Nigeria might look like a difficult task but it’s not.
Weight loss in Nigeria is actually easy.
What makes it look difficult is that you’re looking at it from the wrong side. You’re looking outside…… at the prices of foreign and exotic food, while everything you need for real, delicious food to aid in weight loss and good health, certified fitness and nutrition coach is right in front of you and it’s not going to cost you a limb or a leg.
But most time you may underestimate what is right beside you, that is super effective to help you lose weight and transform your body.
There are lots of myths, diets, detox, tea, cleanse, supplements and 1 -2 weeks pills and diets that claim to help you burn fat easily. Most times these are only claims.
But if you truly want to lose weight in Nigeria there are 6 things to start doing immediately
- Exercise regularly
Getting exercise for just 30 -40 minutes at least 4 times a week is very important for weight loss and well being. It will keep you joints supple and help you age gracefully.
In these very busy times, it’s very hard for some people to make out 40 minutes for their exercise but, If you can cruise face book for 30 minutes and chat on whatsApp for 1 hr you can make out time to work out.
The best part is that you don’t have to do the 30 – 40 minutes exercise at once. You can do 20 minutes in the morning and 20 minutes in the evening and that’s your 40 minutes.
You can also use what I taught my clients “accidental time” to exercise – as you wait for the kettle to boil do some lunge or squat and as you answer calls squat.
If you can’t make it to the gym, talk with a trainer to prepare an exercise plan for you to use at home. This will not only help in weight loss, it will tone, firm, sculpt and lift your body, making you leaner, healthier and stronger.
Going for a walk is also good but in recent times, these has become a security risk in Nigeria except when you are moving with a lot of people or on weekends when most people go for road walks.
Weekend road walks is good but not enough to help you lose weight. You need to add a gym routine or workout at home.
- Eat more protein
Nigeria is blessed with lots of good protein like beans, Ukpaka, Akidi, fish, Eggs, Oats, Meat, Poultry, Okpa, Pumpkin seed, Nuts, Nut butters, seed and seed butter. Etc
Protein is good for weight loss because it helps you feel full for a longer time. This stops you from eating more calories and helps you to lose weight.
The body also uses more energy to process and digest protein this give you double advantage for weight loss, so eat your protein.
- Add fiber to your food
Fiber fills you up easily and keeps you full for a longer time. It also aid in digestion and prevents constipation and this can help in weight loss and a flatter tummy. Foods like oats, Abacha, fruits, vegetable, beans, yam, potato and pea are all rich in fiber. Make them part of your meal every day.
- Cut down on sugar and carbs
The western diet is high in sugar and Nigerians are slowly adopting this high sugar diet. Some of the side effects include obesity, increased incidence of overweight children and Type 11 Diabetes
Refined carbohydrates are heavily processed foods that no longer contain fiber and other nutrients. These include donuts, cake, bread, pasta and noodles. These foods digest and easily convert to glucose leading to weight gain.
Eating real and easily accessible local Nigerian foods is a good way to lose and sustain your weight loss.
- Don’t overeat at events.
This is a major cause of weight gain in Nigeria. Most Nigerians overeat during the weekends because of social events where there’s always a lot to eat and drink.
Sometimes it’s not just one event in a day but 2 or 3 different events for 2- 3 consecutive days.
These leave you with a lot of excess calories, combine that with lack of exercise and you may be adding inches to your waistline and throughout your body.
When going to events try to eat something and have fruits in your bag. Your aim should not be to go and over eat and drink but to join your friends and loved ones in celebrating with smiles and dancing not with excessive calories.
- Track your food and exercise
Get an exercise book even if it’s 20 leaves and begin the habit of recording what you eat. Have you ever had an idea and you thought to yourself that you will write it down later but you later forgot? That’s what happens when you don’t know what’s going into your mouth.
When my clients start keeping a food diary or sending me pictures of their food, they notice a visible kick in their weight loss speed.
When you know what you’re eating, you’ll be in a good position to check it and your weight loss status and notice when something is not going the way it should be. This is very useful especially if you ever experience a weight loss plateau.
You may be surprised to notice a little nibble here and there; that you neglected that may be impacting your weight in a negative way.
- Plan your meals
To lose weight in Nigeria you have to make meal planning your friend. Unplanned, hunger driven, spontaneous meals is one of the steps to weight gain.
You need to plan your meals ahead, take healthy snacks with you so you can still have some self control when those traffic snacks come to your car window tempting you with Lacasera and Gala.
- Take it easy with soft drinks
All those malts, cola drink and all sorts of drinks with different flavors contain lots of calorie and high sugar content. Instead of taking Okpa with Cola drink, take it with a glass of milk, Zobo drink, green tea or a glass of water.
- Get a certified coach
Getting a trainer to help you with your weight loss plan is one of the best investments you can make for your weight loss and health. Weight loss can be done in Nigeria now online or in a gym.
Sometimes weight loss is not something you can do alone especially when you’ve done all sorts of restrictive and fad diets and brutal workouts that leave you drained and sore. You may need an expert who will help you understand what your challenges are and how to overcome them and your strengths and how to use them to achieve your goal.
Your trainer will help you prepare the plan that is best suited for your goal; the best combination of exercise and duration according to your age, body type and goal as well as a meal plan to help you get the nutrients you need, in the right portion and still lose weight.
If you’re in Nigeria and want to lose weight you can……
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