₦airaland Forum

[quote author=Ms_Steph]Won't exercise 4 3days.[/quote]Wetin happen?

What happened to Morale since 2 days now? Hope all is well?

I have started working out this morning doing my abs and core, out of 8 exercises in a circuit I could only do 5 remaining 3 exercises. I actually stopped when I my abs kept shouting 'stop, stop, dont kill us' .

Tell us what your day had been like?

agabaI23: Baby how far?
I dey.
Keep up the good job

I love making you proud.

[quote author=Ms_Steph]My dear temptation. Pls hw mny calories did I consume? I really want to knw hw to count calories so I won't exceed my limit. Nd I knw I ask u a lot of questions pls wats d least calories to be consumed in a day? Is it 1200 or 2000[/quote]the minimum for a lady is 1000. Counting calories is very good but eating healthy/portion control is the best. In naija, the hardest thing to do in this weight loss journey is counting calories and by the time you what is contained in some of our foods, of course you will just stop eating.

For instance a 100g pounded yam is over 500cals, you have not counted what you have in that vegetable soup + meat + oil etc.

Just try to eat less and healthy of whatever food you eat thatsall

[quote author=Ms_Steph]Food log:
Morning 3slice of bread with tea
Evening: 1 nd have serving spoon Of rice with 4pieces of intestine.
Dint go to d gym 2day cos I had an interview[/quote]Good job but what will 4 pieces do that 2 or 1 wont do better.

[quote author=Ms_Steph]I checked my weight 2day nd I added 1kg I don't understand wats going on cos I exercise a lot. Pls help[/quote]What time of the cycle are you right now? It could be a factor for females.
Then, going by your advice you have been starving.

purplish: @hourglass...kindly check my yesterday's log if I'm on the right path...and just to clarify things, the table spoon I meant was "serving/cooking spoon"...That's the Uk/European context of table spoon, its Americans that refer to tablespoon as the small regular eating spoon.

Plus I don't have access to you tube at the moment and I would love to learn how to do bicycle crunches...Can u do a brief description? Thanx!

Starting Position
Begin by lying on your back, placing your hands behind your ears. Do not put your hands clasped behind your head. Lift your legs in the air and bend your knees so that your legs form a 90 degree angle.

Action
Move your legs in a bicycle motion. When your left knee is closer to your body, reach your right elbow to it. When your right knee is closer to your body, reach your left elbow to it. Try performing the exercise for 60 seconds in 2 sets.


Mind you, you cannot spot train. When you lose weight, stubborn areas also calm down.

Afunkybaby: hour glass thank you,what about the skipping and tummy exercise

Skipping is a very good workout for cardio, it pumps your heartrate. Try as little as you can like 50 jumps per day/6x per week.

For tummy exercise start with bicycle crunches. Check youtube to do it with good form. You can start with 8 reps and 3 sets.

Afunkybaby: Thanks everyone for your advice and encouragement,i wanted to explain my self slowly because i am just getting confused. The only exercise i can get to myself is a skipping rope, walking a distance that takes 30 mins, and sit ups, pls i can't afford a gym. Please can someone be so kind to help my plan my diet, i dont have a skipping rope yet, all i can do mow is portion control. Please if i eat rice how many serving spoons do i need to eat, how many small size indomie should i eat, how many serving spoon of sphagetti should i eat, should i still eat conrnflakes and golden morn or not, how many slices of yam should i eat, if i want to take solid food, how big should it be, i put sugar, milk and groundnut in my garri, should i stop that, if i want to drink tea or take any cereal how many teaspoon or big spoon of milk do i need, i take lion now, how many cubes of sugar or teaspoon or sugar and milk should i put, can i still take icecream, chocolate, cakes, soft drinks e.t.c., and in what proportion should i take them when i finally get a skipping rope how many times should i skip in a day, i.e. Morning and afternoon, like i said in my previous post i have a big stomach which looks like a baby bump, so how many sit ups do i need to do per day, please someone should help me with the portion control and write it all in one post, please dont scatter the answers so i dont get confused. Thanks

Well for the sake of not getting confused I will try answer you.
The way you wrote the above gives me an idea you know what you should not eat and what portion you can take, but let us assume u dont know.
For the sake of emphasis, eat the portion of food that is your fist size (u know what a fist is dont you? Your palm into a punch). Or better still use a measuring cup and try to take a max of 2 cups per meal. Now I want to believe you can cook, if you can, then can you kindly do away with the indomie part? Cut down on all processed meals, eat your veggies and take lots of fruits. Pack the vegetables into your meals and you will eat less. Your yam can be reduced to 2 slices per meal.
Cornflakes is ok but oatmeal is the best. Cook your oatmeal and add according to the serving size on the pack, for now.
Can you take your garri without the milk and sugar part? Use groundnuts (a handful), it has lots of calories but healthy for your skin.
If Soft Drinks is not a medicine recommended by your doctor then stop it for now.

Use the cooking spoon (made a mistake of saying serving spoon the other time) to serving your meals if you dont have measuring cups, two of it would be just enough to keep you going.

[quote author=Ms_Steph]My dear fatness is not hereditary. I also come from a fat family but every1 in my house is slim apart from me cos I eat too much. Exercising doesn't mean only by going to d gym u can jog or fast work in ur area. With portion control always eat like 1 table spoon of food. D size of our stomach is like our palm. If u exceed 90kg to 100kg u will have obesity nd only surgery can safe u then d early d better start. Nd u can skip like 300 a day(since u are a beginner). I only registered in d gym cos I can have d mind to continue cos sumtimes wen I start I just give up after 2weeks[/quote]Where is this from

I have missed a lot here. Please Steph try to read up, it helps a lot.

Please click on this link and get your facts right, its the same for everyone either black or white.

http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1704

Happy Reading

hochanya: Afunky if u re taking it wit d 3 in 1 nescafe dnt put ny sugar.nd one lipton 4 one small tea cup. Make sure d lipton really boils out.den pour nd add little nescafe.no sugar.its kind of better bt manage nd swallow............ hourglass nd co pls y is it so hard 4 me 2 drop 6kg.dats what I want to drop bt its becoming so frustrating.coupled wit dis ASUU strike sitting at home nd not doing nytyn is even making matters worse...

Recipes like the one above is what you call FAD DIETS, they don't get you anywhere. It stagnates you, start using a measuring cup to get your food in. A cup is the same with a milk tin, make the max you eat just two cups of the cooked food. Lets see how it goes with your regular high heart rate exercise like jump rope.

Afunkybaby: hi everyone please i need to lose weight, i am 19 years old

Now is the time to do it. never mind anything you see around you, be encouraged. You can do it and you will do this. Parents never encourage weight loss, so you really need to be determined to do this on your own and for yourself. Look beautiful in your own skin.

If you are so desperate then try Intermittent Fasting (read it up), I know it works only when you are consistent with it and ready to sustain it.

Please take good care of yourselves.

Where is my Agaby?
Mody how far na, cold dey catch you nii?
Yinkus well done.
Barbie, I wish...

@Hochanya, Purplish, Afunky, Ms_Steph.

Welcome once again to this great thread. Please I have an advice for you, if you intend starving yourself this way, you will only crash along the way. Lemme say this, when you eat too little your body goes into a starvation mode and stores all the fat available, and with everything you do you will only keep on adding.
@Ms_Steph, am not sure where u got this one tablespoon food from. You are starving and it can only get worse especially when you cannot sustain this. I would have even prefer you say "a serving spoon of food" (the regular one sha). And mind you we were told our stomach is the size of your fist not your palm. So whatever food you want to eat, you can also check it out with the size of your fist.

About students at home and who can walk, yes that is a workout if you are focused. Remember your walk can break into a jog and then into a sprint. If you get in 30 min of that 4 days a week. You will see positive results. Jump Rope is also the best and cheapest home workout you can get, keep on jumping. Like today is my cardio day and since I no get money to enter gym this month my jump rope is my friend. After now, I am going to jump rope + walking in place for at least 20 min.

I don't starve myself friends, I only will never eat when I am not hungry. In fact that is the problem with most fat people, we eat when we are not hungry and it became a habit we could not control in the long run.

Who asked about Milk? If you eliminate milk totally, where is your daily dairy need going to now come from, abeg o. I use NIDO and I take 3 levelled tablespoon, that is a serving size of that milk, no sugar and with 2 slices of bread, I still eat mayo but just a level teaspoon. I eat my Solids that are just my fist size and on days when I do that meaning the rest of my two or 1 meal is so light. Solids are bulk and add you up fast.

Go to google and look up portion control and stop living lives you cannot sustain till you are 80yrs.

My 2cent.

agabaI23: Hello Purplish,
You are welcome here.

The first assigment is to start reading this thread from page 50 and see How far u will go

I concur. If you can only read through the thread, your life will never remain the same.

[quote author=Ms_Steph]I want to eat beans for 5days is it ok[/quote]

Are you in for a nuclear bomb competition?

Why beans?

If its ok with you, I think its ok too. Make it balanced anyway.

[quote author=Ms_Steph]no matter how u eat just kip on exercising.[/quote]Not a too good lesson. Always remember you can never ever outdo a bad diet.

Weight loss 100% = Diet 80% + Exercise 20%

You can lose weight successfully without exercise o. You need that small percentage of exercise for toning and to keep your organs active that is all. Leave junks outta your life completely, let it become a lifestyle for you. When I started this journey I did not ban any food but I outgrew it with time, and then with portion control, you will surely win. For more than 2 years, I have consciously not eaten more than 3 slices of fried plantain (I love plantain and I will never deceive myself to think I will leave it but anything beyond 3 slices is overeating). The same with Coke, the good news is that without thinking I don't take soft drinks, I take malt but most times I will never finish a can, I always share. My present problem is WHITE BREAD and I am sure to overcome it someday soon, when you are the only one trying to lose weight in a house, its the problem you face.
What I am saying in essence is that make your weight loss journey a LIFE not just a short thing you just do and drop at will. Be ready to do it and for yourself alone, I don't want complements I want to see myself in the mirror and love what I see. I started seeing a slimmer neck and my pointed nose became more obvious, I tuck in my shirts now without checking my tummy now and then. In short, I love my body jor!!!

[quote author=Ms_Steph]6km walking nd jogging
With 30mins aerobics. Am kinda lazy 2day[/quote]Well Done

agabaI23: O yea

Missing me??

agabaI23: 1500 M -6 mins
1500 m- 8 mins
280 bike crunches
2 mins plank
100 seated oblique with medicine ball

Yaaaaaayyyyyy

[quote author=Ms_Steph]Exercise log:
Treadmill 20mins
Jogging 20mins
Aerobics 20mins
Dancing 30mins[/quote]Awesome!

opella: @Hour Glass, why d Gbam. I feel so miserable. Pls can sm1 explain to me why I put on weight so fast, especially my thighs?

anything could cause it, ranging from new eating habits, to change of environment, relationship status/change, changes in status maybe a new job or an admission etc. Just check what changed about you of recent, then we can track it down.

opella: ...and I couldn't believe what I saw, 70kg. I knew I added a little weight but didn't knw it was a whopping 10kg

Gbam!!!

[quote author=Ms_Steph]can u imagine dey told me at d gym dat its 2kg per week nd am not doing anytin[/quote]I think they are trying to push you, its good if you will be consistent. But the healthy way is the 2 pounds per week.

[quote author=Ms_Steph]I tot its 2kg per week. Am 88kg b4 I started nw am 87.5 after 12days. Tanx for dis thread after my three months gym I hope to maintain myself[/quote]Nope, not 2kg but 2lbs per week and that approx 1kg per week.
I wish you a consistent weight loss journey.

[quote author=Ms_Steph]1.5kg[/quote]And you are not happy? 1.5kg in 12 days? And you feel sad? I wish that is happening to me right now, ave going back and forth for the past 8 months. Anyway, just do as Yinkus adviced and trust me you will be fine. Remember weight loss is 80% dieting and 20% exercise.

agabaI23: Don't talk to me too

You fit

agabaI23: You chose to see the funny aspect

agaba don't talk to me oooo

HG face me jare. that fitbit tracker you ordered, is it a pedometer, i got me a treadmill last month and i have no excuse for nt working out. i'm seeing relative reductions, but i need to work on my arms so they can be toned.. i have a firm skin tho but the arms are kinda big

Face you jare ke? You never told me you are crushing on my BF na, face you ko, face you nii.

Yeah, fitbit is like a pedometer. Congrats on your treadmill, how much did it cost you? No more excuses now, just jump on the stuff and run your heart healthy. You can be doing triceps dips to tone it more but it will only go down when you lose weight. Datsall

@all, I have not worked out in almost a week now. My Fitbit is still shacking me nii .

Giving me minutes like 'die'. I have a new workout routine sha, that I am starting by Monday all things being equal. For now my body is really resting, its needs it a lot.

Welcome to all newbies, I will be glad if you can be very consistent with your goals. It is the only thing that works around here.

Henrietta, you are doing well with your meals and workout routine. You only need to be consistent, don't start what you cannot maintain. You mustn't starve yourself for any reason, just do portion control, that is try to reduce the portion of your meals. Try to cut simple carbs like bread, rice, yam to the barest minimum. Cut soda if possible and replace with water. You will learn more as you progress.

One of the problems of newbies is maintenance, with your present plan when you this for a month and you lose just 0.5 kg discouragement may want to set in but please don't stop try to check other areas where you are winning apart from the scale, it will surely push you further.

Remember, weight loss is not a sprint but a marathon, it is a life-style.