₦airaland Forum

Hi Nairaland fam!

L&Z Farms is using this medium to announce the ongoing cook-to-win online challenge. We will be giving out gifts to 2 lucky winners every week for the next 8 weeks.

All you have to do is

1. Buy any of our local chicken at any shoprite store near you
2. Prepare any delicacy of your choice
3. Share your post with us.

See poster below for details.

Hi Nairaland fam!

L&Z Farms is using this medium to announce the ongoing cook-to-win online challenge. We will be giving out gifts to 2 lucky winners every week for the next 8 weeks.

All you have to do is

1. Buy any of our local chicken at any shoprite store near you
2. Prepare any delicacy of your choice
3. Share your post with us.

See poster below for details.

L&Z Integrated farms have begun their Christmas sales for locally grown free range chickens in retail stores in Abuja, Lagos and Port Harcourt. These breeds of chicken commonly known as “local chicken” are tastier and have low cholesterol. The adage "you are what you eat" certainly holds true when considering the nutritional value of meat. Studies have indicated that birds with access to pasture are better for you than from birds kept in cages.

These healthy chickens are readily available in ShopRite and other retail stores in Lagos, Abuja and Enugu, Kwara, Owerri and Delta. Up until the 15th there will be giveaway of free 500ml Fura yoghurt per kilogram of L&Z chicken purchased.
Some of the health benefits of buying L & Z local chicken include:
• Less Fat and Cholesterol
• More Vitamin A
• More Vitamin E
• Omega-3 Fatty Acids
• No additives
• Processed, packages and easily accessible at any ShopRite store near you.
View the poster below for details

Chances are high that you have heard the debate about the merits (or lack of it) of Private Universities in Nigeria where students are highly regulated and bound by strict policies. We bring to you some facts about one of the said Universities – Bowen, Here are all the facts you need to know about Bowen University.

1. The University is founded in honour of Rev. Thomas Jefferson
Thomas Jefferson is a name that rings so many bells in Nigeria especially when you talk about Education and Christianity. He arrived in Nigeria in 1850, and he was the first Southern Baptist missionary in the area. He loved the people and the people loved him.

In 1853 he settled at Ijaye, present-day Oyo State, and with the assistance of his American colleagues established other stations in Yorubaland especially Abeokuta. He became an erudite Yoruba scholar of high repute, publishing a dictionary and grammar of the language after his early retirement due to poor health.

There was no better way to immortalize him than to establish an ivory tower in his name. Bowen University is owned and operated by the Nigerian Baptist Convention. Located in Iwo, Osun State, the University is the first and largest Baptist University in Africa.

2. You will need a Visa to leave the campus
You never envisioned this, did you? To leave the campus of Bowen University requires a Visa. No, there’s no embassy in the school premises except if you consider the campus as Nigeria and outside of it, Canada. And it’s not easy to obtain this visa either.

To succeed you will need to meet several officials who will interview you and if your reason for leaving the campus isn’t cogent enough, your application for visa (request) will be denied.

Even when the permission is granted, you will be timed. Although the students, frustrated by this, once revolted violently against some of the policies, nothing has changed. It is a private University and life must be private, not public, it seems.

3. Chapel attendance is compulsory irrespective of religion
Either call it morning devotion or morning assembly . However, it is important for anyone to know what they are subscribing to. All students must be available for chapel attendance every Tuesday, Thursday, and twice on Sundays. This is mandatory for all students regardless of religion, and skipping any chapel service calls for a suspension. This is not big news in Nigerian private Universities owned by Churches however.

Covenant University, for one, indulges in similar practices. The students also need to attend compulsory morning and night devotions.

4. Dress code is important
Your body is the temple of God. This is one mantra Bowen University is not taking for granted. To them, physical appearance is bound with character development and learning. Bowenites, as the students are called, don’t wear jeans, you only appear for classes in shirt, trousers and ties and no hairdo that is out of the ordinary.

The university is responsible for character development and students are expected to dress in utmost decency within the school environs.

Bowen University is not alone in this. Almost all private universities owned by churches lay strong emphasis on dress code. In Covenant University owned by Living Faith Church, a student who wore an afro hairstyle was once forcefully given a haircut at the school gate before granting him entrance.

5. 80% Class attendance is a mandatory prerequisite before you write Exams
Exams are a big deal but school attendance, for Bowen, is a deal of equal status. While every citadel in Nigeria has seventy percent attendance as a requirement for sitting for examination in every course and this is just nominal on paper. In Bowen, it’s eighty percent and they follow through. No eighty percent, no exam.

For more stories visit www.seriousmata.com

Tonto Dikeh. One word, beauty; another word, sexy; another word, controversy; one last word, drama. Two words, iron lady. Tonto Dike is a stuff for encyclopedia pages. No, we dare not dwell on her many dramas. We would rather bring you five lesser-known facts, about the Rivers-born actress. Some will say, a failed musician, but they are haters. Ignore them. Here are the facts you might not know about her.

1. Tonto Dikeh started smoking at the age of 13
Born on June 9, 1985, TontoWogu Charity Dike is a Nigerian actress and ex-singer. A native of Ikwere in Rivers State. She studied Petrochemical Engineering at the University of Port Harcourt. Having lost her mum when she was just three, she was raised by her stepmother. She became a popular figure on the screen after competing in the TV show titled “The Next Movie Star”, and coming second, earning her a role in the movie “Holy Cross” which she starred alongside Veteran actor Pete Edochie and Jim Iyke.

Earlier, at the age of thirteen, when her mates were just climbing the world of sanitary pads, tampons, and other girly stuff, Tonto had already become a tobacco lover. If she was influenced by peer pressure or abused into it, it is hard to tell but Tonto Dike took her smoking skills to the university, and then film locations. In 2012, the star announced on Twitter that she had quit smoking, claiming that the prayers of Pastor T.B Joshua of the Synagogue Church of all nations healed her through her TV station Emmanuel TV.

“I’ve good news for those who wish me well,” she tweeted. “I quit smoking!”

Has Tonto Dikeh smoked since that fateful day? We don’t think so but if they take you before a shrine, don’t swear on it.

While you are here: Five Lesser-Known Facts About Odunlade Adekola
2. She has 58 Tattoos
It is no secret that Tonto’s body is marred with tattoos of myriad shapes and letters but you may have underestimated the quantity – they are a legion. 58. As of the last count which was 2015, a long time ago. She had come out to announce adding her 58th tattoo saying she went through excruciating pains to get it because it meant so much to her. The tattoo is an image of a rosary with the writing “Emmanuel”. Sounds like someone wants to tattoo her name on the book of life.

At a close guess, Tonto has crossed the sixty-tattoo mark. Recently she mentioned that she was considering having a tattoo of her son’s face on her body in no distant time. No distance time might have already past.

3. She was once Suicidal
In August 2015, she had a shotgun marriage to one of Olusegun Obasanjo’s erstwhile sons Oludunni Obasanjo Churchill which ended after 17 months with a baby boy she delivered in America. It wasn’t a quiet ending, this marriage. For a long time, Tonto Dikeh and her husband traded accusations. Tonto claimed to have suffered domestic violence and humiliation. On his part, the husband claimed Tonto once threatened him with a knife, that once she becomes violent it is impossible to restrain her.

This is where the story ends for many people. It didn’t end there for the screen-goddess. After her marriage and the circus match of the social media, she was depressed so much that she considered taking her own life more than once. Tonto has since come out of this, posting on Facebook that she was only saved by the power of God and urging people to support depressed people. She was once suicidal, but by the virtue of her post, she might have saved someone’s life. Anyone.

4. She once Dressed like a man to play the role of her son’s father
You might call Tonto Dikeh fearless and bold and it won’t be unjustified. After her marriage ended with her husband, she dusted herself clean after crying and started playing the role of both father and mother to her son. Her son’s school organized a Fathers Days event and the beautiful actress dressed like a man in a caftan plus a fake beard to match and turned up at the event. When the pictures came out online, it was met with outrage. If this bothered Tonto, she didn’t show it.



Recently, a picture she took with her husband appeared online where the two went for their son’s 2nd birthday party in school. If they are trying to get back together, we do not know.

5. She founded The Tonto Dikeh Foundation
Tonto Dike is among the ladies who try to give back to society. Outside her marital woes and her unsuccessful stint with music, Tonto has scored points in other fields. She has a foundation that takes care of raped victims, domestically abused women and orphans. The Tonto Dikeh Foundation is at the forefront of giving support to young girls who have been molested or assaulted in any form, restoring hope to such young girls by providing help, from antenatal to their postnatal period, mentoring them so they can fit into the society again with a new sense of hope and a fresh shot at life. With this her foundation, you can say that Tonto is serving humanity.

Tonto Dike who turned 33 on June 9th is asking God for a baby girl. Does it mean she’s thinking of another marriage? Only Thou knowest.

Visit www.seriousmata.com for more news

The news that fizzy drinks (coke, etc) are bad for us doesn’t come as a shock. However, as with most of our other guilty pleasures, the bad news does nothing to stop us from reaching for a fizzy drink. But as a new study reveals, drinking just one sugar-laden fizzy drink a day increases the risk of infertility in both male and female. The health risks associated with drinking soda are once again in the spotlight.

There is no doubt in the minds of experts that the biggest danger from many of the popular fizzy drinks (also called “soda” in North America and soft drinks in Nigeria) doesn’t come from the hidden additives, flavourings or colourings but from SUGAR. Sugar has been dominating the headlines recently, with claims supported by years of research that it is highly toxic to the body.

Research suggests that sugar could be one of the leading causes of illnesses, diseases and death, globally, and it is being seriously considered that it should be regulated in the same way as alcohol and tobacco.

Here are 10 reasons why fizzy drinks are indeed bad for you…

YOUR MENTAL HEALTH
The effects of fizzy drinks go beyond just our waistlines, affecting both mental health and cognitive functions. “The over-consumption of sugar has been linked to depression, poor memory formation and learning disorders in studies. Scientists have now also identified a possible increased risk of dementia.

YOUR TEETH
It’s no big secret that the high-sugar content of some of our favourite soft drinks can seriously impact our teeth. However, once you hear the details about how damaging they really can be, you’ll never want to touch them again. Dental erosion causes the enamel (which acts as a protective layer to your tooth) to wear away, and will lead to pain and sensitivity.

Each regular can of soda contains eight teaspoons of sugar which can increase our risks of tooth and gum disease. A study in the journal General Dentistry, found that cola is 10 times as corrosive as fruit juice in the first three minutes of drinking. The researchers took slices of freshly extracted teeth and immersed them in 20 soft drinks. Teeth dunked for 48 hours in cola and lemonade lost more than 5% of their weight.” Talk about extreme weight loss. “Another study found that drinking four cans of fizzy drink a day increased the risk of tooth erosion by 252%”.

Don’t be suckered in by their diet counterparts either – they’re just as evil, but just sneakier – which makes them even worse. Although Diet drinks don’t contain sugar but still they have chemicals that can rot the teeth. One of the chief culprits for dental disease in these drinks is citric acid, which gives tangy drinks their kick. Citric acid can makes the drink nearly as corrosive as battery acid when it comes to the teeth.” Yes you heard that correctly, BATTERY ACID.

THE SKIN
Fact: fizzy drinks will make you looker older faster*. “They cause premature ageing as the sugar damages our skin cells and collagen bonds.

OUR HEARTS
When it comes to matters of the heart, the consequences of fizzy drinks are worse than what any break up could do. Mostly due to, yes you’ve guessed it, their sugar content. Sugar causes a build-up of bad fats that block our arteries which can lead to heart attacks and strokes.

OBESITY AND TYPE 2 DIABETES
Fizzy drinks and obesity are lifelong buds and it’s one friendship that needs to come to a swift end, fast. “Too much sugar can lead to a build-up of fat around our bellies increasing our risk of getting type 2 diabetes. A French study, published in 2013, indicated that the risk of type 2 diabetes may even be higher for those that regularly consume diet soft drinks than people that consume sugary versions. There has been a lot of debate about the safety of sweeteners with some health campaigners taking the view that they can lead to problems ranging from depression to digestive disorders and the aforementioned type 2 diabetes.

YOUR LIVERS
“Excess sugar can increase a build-up of fat around our livers, leading to fatty liver disease and resulting in liver failure,” warns Dr Sturnham.

YOUR KIDNEYS
“Sugar can be damaging to your kidneys, resulting in high blood pressure and reduced kidney function,” explains Dr Sturnham. Not only can this impact on our body’s ability to rid itself of toxins, but also on its production of important hormones.

YOUR BONES
“Several studies have shown that females who regularly drink carbonated drinks are three times more likely to have thinning of their bones (osteopenia),” says Dr Sturnham. “One theory is that phosphoric acid used as a preservative in some fizzy drinks reduces the absorption of calcium into the bones. Other specialists say that you would have to drink very large quantities of fizzy drinks to see this effect but do agree that it would be better to swap fizzy drinks for healthier options such as low fat milk, water, herbal teas and low sugar fruit juice.”

GROWING ADDICTION
Coca-Cola addict? You’re not alone. And there’s evidence to show that it isn’t entirely your fault. “The cane and beet sugar used in cola and other fizzy drinks is used up quickly by the body, which soon experiences a rapid drop in energy, leading to cravings for more sugar. The sugar rush also stimulates the pleasure receptors in our brains to release a chemical called dopamine which makes us feel good. We then crave more of this ‘feel good’ feeling and often turn to more of the same and this can become an addictive pattern of behaviour, particularly in children.

For mor news visit www.seriousmata.com

Followers of the Nigerian political space are divided over what the recent travel ban on high profile Nigerians means for the country as it moves closer to 2019. While many immediately questioned the motive at this volatile period, it is not out of order to tow a line of reasoning, regardless of one’s political tendencies.

Many lawyers have come out to question President Buhari’s executive order as draconian and unconstitutional, that of course, implies that we should expect a battle Royale in the courts sometime in the near future.

However, from an economic view point, what lies in there for the common man, for investors and the growth of the economy?

Taking a historic precedence, countries have had to sometimes abandon individual rights and freedom enshrined in the constitution to fight a common enemy – corruption. It has taken countless executions, and imprisonment to bring China and other Asian tigers to achieve a clean slate. When there are laws meant to protect the masses from greed, it becomes a tool by the powerful to oppress the poor by milking dry the commonwealth.

On the other hand, the divisive political tendencies is also evident and scary to say the least. It inadvertently brings the “we” against “them” syndrome to the fore. In essence, the fight could take on a political configuring.

Without pragmatic efforts to keep liquidity steady, through intermittent Central Bank intervention, capital flight resulting from the ban on notable Nigerians can lead the country to another recession.

Political witchhunt causes shivers amongst investors. The necessary cash flow for investments necessary to drive the country’s GDP becomes stagnant. The Economic and Financial Crimes Commission (EFCC) had in the past resulted to freezing accounts of notable Nigerians and their accomplices. Businesses have had to come to a halt through this unbridled quest to lay hold on those the government refer to as criminals.

To bolster the staggering exchange rate, the country at this time needs active players and more of bargaining can be made for the common good rather than the strenuous, destructive efforts that gathers more enemies.

For more gist visit seriousmata.com

Facebook Inc’s WhatsApp messaging service became the frontline in Brazil’s bitter presidential campaign on Friday, as front-runner Jair Bolsonaro angrily denied accusations he had encouraged widespread misinformation campaigns on the platform.

WhatsApp has now banned hundreds of thousands of accounts in Brazil as the Facebook Inc. messaging service struggles to contain spam, misinformation and other political shenanigans ahead of a runoff election in Latin America’s largest country.

On Thursday, newspaper Folha de S.Paulo had reported that supporters of the far-right candidate had funded mass messaging attacks against leftist rival Fernando Haddad.

“We have cutting-edge technology to detect spam that identifies accounts with abnormal behavior so that they can’t be used to spread spam or misinformation,” a WhatsApp spokesperson wrote in an email. “We are also taking immediate legal measures to prevent companies from sending mass messages via WhatsApp and have already banned accounts associated with those companies.”

Facebook set up a “war room” to spot and eradicate misinformation, hate speech and other damaging content during Brazil’s election this month. It’s a test for the social network ahead of midterm elections in the U.S. later this year.

While the company said it was able to thwart false information on its main social network, it’s had more trouble controlling misbehavior on WhatsApp, which is encrypted and virtually impossible to monitor.

There are around 120 million users of the messaging service in Brazil, whose population is 210 million.

Brazil’s runoff election is on October 28, when far-right politician Jair Bolsonaro faces leftist Workers’ Party candidate Fernando Haddad.

On Thursday, the latter accused his competitor of receiving illegal and undeclared corporate donations after local newspaper Folha de S.Paulo reported companies are paying for a mass social media campaign against Mr Haddad. Mr Bolsonaro wrote on Twitter that his opponent’s party “isn’t being damaged by fake news, but rather by the TRUTH”.

WhatsApp said on Friday that it’s taking the accusation seriously. “We are committed to reinforcing WhatsApp policies equally and in a fair way to protect the users’ experience,” it added.

The messaging service confirmed that it blocked the account of Mr Bolsonaro’s son Flavio for spam a couple of days ago.

The company said it was unrelated to the accusations on Thursday.

It also noted that it banned an account related to former Brazil president Dilma Rousseff, a member of the Workers’ Party.

For more interesting news visit www.seriousmata.com/

Being dumped by someone you truly love is painful. But more often than not, there are frequent signs and red flags that break up is imminent before he actually says the words. Even when you’ve seen the signs, it’s not easy to accept that someone you’ve been loving is about to leave you, especially when they make the breakup process so easy. The manner of the break up also determines how soon you’ll find closure.

While some men are decent and gentlemanly when ending a relationship, others keep you in the relationship until the day you see their wedding photos on Facebook. Also, most men will try and make you end the relationship yourself by showing a non-committal approach. No matter how you’re dumped, the pains of conducting the breakup rituals of cutting photos, erasing messages, unfollowing on Instagram and blocking on Facebook is too excruciating to be explained in words. Here are 7 signs that a breakup is heading your way.

1. He suddenly stops checking up on you
If getting him to check up on you is becoming more difficult than keeping up with a weight loss program then chances are that he is trying to replace you. It’s been stated over time that people make time for their loved ones no matter how little it is. Perhaps he is beginning to spend more time with his friends and cook up excuses of work pressure. If you discover that his work is not breathing down his neck, chances are that he just wants to end the relationship but lacks the courage to tell you.

2. He keeps picking arguments.
If every little discussion leads to an argument then signs are that he wants to break up. He might even go to the extent of bringing up long forgotten issues that were resolved a long time ago. If he brings up random things to argue about, just know that he is getting fed up. Things like who left the light on or who ate the last slice of Pizza, you should wonder what’s really going on. Continually choosing to have the same fight over and over again could mean that he’s trying to validate his reason for thinking about breaking up because the two of you have started fighting a lot.

3. You feel alone even when you’re together.
Psychologist says that loneliness doesn’t necessarily mean one is lonesome, but it is the inabilities to share and communicate things that are real to people who care about you the most. Feeling alone in a relationship is probably the saddest part of being in a relationship.

If your man is making you feel single, it’s one of those major signs he wants to break up with you, even if he hasn’t said a word in that context. Being in a relationship should make you feel, without a doubt, like you’re a part of something. If that’s not happening, something’s very, very wrong and you should be worried

4. Nothing he used to like is working anymore.
Perhaps he doesn’t even eat his favorite meal after you have spent so much time to prepare it. You play his favorite song and buy him his favorite beer but he abandons it to go drink with the boys. If nothing you used to do to make him happy is working anymore, things might be over already.

For the full story visit: https://seriousmata.com/2018/10/16/7-signs-that-hes-about-to-break-up-with-you/

A wanted Emzor Pharmaceuticals Ltd staff who had been on the run since May for illegal distribution of codeine has been apprehended by the police. The Lagos State Police Commissioner Edgal Imohimi disclosed this piece to the media on Wednesday when they paraded the suspect, Chukwunonye Madubuike.

By selling codeine to unauthorized agents, the accused contravened Nigerian drug laws. Mr. Madubuike got into trouble when he sold codeine to an undercover BBC investigator Adejuwon Soyinka who released a video of the transaction online.

“The suspect had access to limited quantity of Emzolyn with codeine,” the police commissioner said. The purpose of which was to distribute to “licensed retail pharmacies”. The suspect according to the police chief was arrested in Idiroko town in Ogun State while trying to cross into Cotonou in the Republic of Benin.

In his statement, Chukwunonye Maduike said contrary to police accusation that he did this out of “greed for money” said he was under pressure to meet sales target and that the BBC undercover reporter was introduced to him as a pharmacist interested in doing genuine business. He said he made the error of not verifying the identity of Mr. Soyinka and that he now regrets this action.

Recall that when the Emzor scandal got out, the National Agency for Food Drugs Administration and Control, NAFDAC banned Emzor cough syrup and shut that the manufacturing plant while they carried out the investigation. NAFDAC reopened Emzor’s plant after a week.

In his statement to the media, Soyinka said: It’s shocking what we found and how much of an epidemic cough syrup abuse has become in Nigeria. Equally shocking is the sheer size of the criminal network involved in the illicit trade.”

It is said by the report that at its peak, three million bottles of codeine are drunk every day in the north alone. Kano State is regarded as the boiling point of the illegal drug dealing and consumption. “It crosses all class, no matter the level – rich and poor, educated and illiterate, a beggar and a toddler,” Hamza Umar, the commander of Nigeria Drug Law Enforcement Agency, NDLEA, Kano Command said.

For full article visit: https://seriousmata.com/2018/10/18/codeine-police-arrests-emzor-staff/

Your half witted Leaders won't understand because they don't get Nigerian treatment.


Useless country

*tries to care*

Oh no I can't.

Investing in foreign agriculture whether in the form of stocks, commodities, or debt financing can be a smart and culturally conscious way to diversify your portfolio
Agriculture is a broad term, and investing in agriculture is like investing in technology or real estate. It’s a good start, but you need to narrow down your options.
When looking to invest in Agribusiness in Africa, the following factors should be put into consideration.
1. Geography – Is the region suited for agriculture development? Does it have the land and other natural resources required to sustain profitable agriculture?

2. Political Stability – Is the country or region politically stable? Is there a risk that you could lose your investment due to factors not specifically related to agriculture?

3. Development – Is the country developed, developing, or undeveloped? While investing in foreign developed nations may help limit your investment risk, opportunities in developing and undeveloped regions (Nigeria, Sierra Leone) may better serve other investment objectives.

4. Exchange Rate - Ensure a good understanding of exchange rates and the value of local currency when bringing money into the country from overseas. You will need a good understanding of exchange rates and the true value of local currency, as well as a Certificate of Importation. By opening an account at a local bank it is easier to repay tax debts and legal fees and you can set up standing orders to ensure prompt payments.

5. Culture and Religion – Because African countries are religion inclined, it is essential to know what specifically to invest in when coming to Africa. For example, it would be unwise to invest in pig farming in a predominantly Muslim country as Muslims abhor pork.
6. Project Life Cycle And Time Frame For Returns - Some agricultural projects can be replanted after harvest but the original plants may produce several harvests. Ask:
• How long will your investment take to produce returns?
• Can the intended product be harvested quickly and replanted for multiple crop returns?
• Will the initial planting produce several yields over the expected time frame of your investment?
• Is this a long-term investment intended to provide for generational returns and rewards for your children and grandchildren?

7. Type of product - There are many different types of fruits, trees, fish, and more, available for cultivating. Ask:
• Is there a strong demand for the chosen product?
• How long will the chosen product take to mature, and thus produce income?

8. How Will The Product Get To Market? - Once product is mature and ready for sale, the developer must have a plan to move it to market. Ask:

• Do local options exist, or will this project require a brand-new mode of transportation for shipping?
• How much will it cost to bring the product to market and the anticipated impact on your net returns?

9. Risk Of Loss - Every investment carries some risk. Agriculture presents additional risks that fall outside the developer’s control. Ask:
• Is this product susceptible to drought?
• Is there a chance of wildfires, and could the project burn?
• Does the area experience high winds, rainy seasons, tornadoes or hurricanes, or other natural phenomenon which could affect the crops?
• What precautions have been, or will be, taken to protect the crop?

10. Security – Is the intended place of investment safe? This is one thing to put into consideration to prevent cases of loss due to terrorist attacks and similar risks.

Contact: nwokolochuka@gmail.com

Why dem spread the guy like this....

Dem suppose tie our politicians like this

Reconciliation of armed robbers

1. Losing Track of Your Snacks

Maybe you count calories at every meal, but what about all those nibbles in between? There’s the bag of pretzels at your desk, the little slice of cake at a party, the taste of your son’s ice cream cone. All of this mindless munching adds up and could sabotage an otherwise well-planned diet. If you’re serious about counting calories, you may want to use your smartphone or a notebook to keep track of each bite.

2. Not Snacking at All

While mindless snacking can pad your waistline, thoughtful snacking may do just the opposite. People who eat several small meals and snacks a day are more likely to control hunger and lose weight. Snacking helps keep your metabolism in high gear, especially if the snacks are protein-rich. Having a few nuts is a good, high-protein choice, and research suggests people who snack on nuts tend to be slimmer than those who don’t.

3.Sipping Too Many Calories

When counting calories, many of us tend to overlook what’s in our drinks. This is a big mistake when you consider that some fancy coffees and alcoholic beverages have more than 500 calories. Even the calories in fruit juice and soda can add up quickly.

4.Drinking Too Little Water

This is one of the simplest diet mistakes to fix. Water is essential for burning calories. If you let yourself get dehydrated, your metabolism drags, and that means slower weight loss. So try adding a glass of water to every meal and snack.

5.Ditching Dairy

Full-fat milk, cheese, and ice cream are taboo for many dieters, but ditching dairy foods may be counterproductive. Some research suggests the body burns more fat when it gets enough calcium and produces more fat when it’s calcium-deprived. Calcium supplements do not appear to yield the same benefits, so dairy may have other things going for it, too. Stick to nonfat or low-fat dairy options.

6.Setting Unrealistic Goals

Telling yourself you’ll lose 20 pounds your first week is probably setting yourself up for failure. If you know you won’t be able to do it, you may never start your diet in the first place. If you diet and lose 5 pounds in a week, instead of celebrating, you may feel discouraged that you didn’t reach your goal. A realistic goal is vital to successful dieting. If you’re not sure what your goal should be, talk to a dietitian.

visit www.fitnaijaweb.com for more health tips

Today began like every other day this month of July – rain. I had earlier planned to workout at the National stadium gym and then I walked into the walk-a-thon fest organized by Power Oil Nigeria. I remember seeing the ads on Facebook so I decided to sign in.

During the aerobics session I met Wale, a truppr member i followed on Instagram. I’ve always had the intent to join the truppr team but procrastination was the only issue. Now I had to strike and boom! I was in.

Truppr is currently Nigeria’s biggest fitness community with a growing presence of 50,000+, these were the few things I learned on my first day.

After doing about 10 minutes of aerobics under the rain, we got bored and decided to do something more tasking. The team came to a conclusion of doing a 3 km run. This was my time to shine. I was just joining these guys and I must earn my respect today.

We did the run from stadium through Adeniran Ogunsanya and back.

Run was easy as doughnut as I came first and completed my run in 14 minutes 24 secs. Yes I have earned my respect I said to myself. Don’t judge me guys I’m naturally competitive.

Afterwards, we did a short stretch session and took pictures.

So happy to finally be a part of the truppr team where we say no to excuses.


Join my fitness movement, reach me through obi@fitnaijaweb.com

Hip Swivel

Start in a wide stance with soft knees. Keeping your elbows near your sides, bend your arms and bring your hands out to the sides. To start, come up on to your right toes as you turn your hips toward the right and pop your butt out to the left. From this position, drop your right heel and come up onto your left toes as you engage your core and trace a half circle behind you. End with your butt popped out to the right and your hips turned toward the left. Trace the half circle back to start. That’s one rep.

What it does: Tightens your core, loosens up your hips and butt, and improves your rhythm if you sync to the beat.






Squat With Alternating Knee Dip

Stand with your feet slightly wider than shoulders-width apart and your toes turned outward. Extend your arms straight out in front of you. Drop your butt straight down until your thighs are parallel to the floor. From this position, press into your right heel as you simultaneously lift your left heel and come up to stand.

On your way up, turn your left knee in and left heel out, and drive your left elbow straight behind you. Place your left heel back on the floor and drive your left hand forward as you lower back down to a wide squat with your toes facing outward. Repeat on the opposite side to complete one rep.

What it does: Loosens up your hips, strengthens your legs, abs, and obliques, and improves your rhythm if you sync to the beat.




Drop It Low

Stand up straight with your heels together and your toes pointing outward. Clasp your hands in front of your body with your palms facing down. Keeping your shoulders stacked over your hips, let your heels come up off the floor and your knees come out to the sides as you lower your butt straight down toward the ground. Bring both hands straight up and overhead. Engage your core and press up through the soles of your feet as you drop your hands and come back up to starting position. That’s one rep.

What it does: Opens your hips, strengthens your thighs, butt, and core, and improves your balance.





The Bird

Squat with your legs together, your chest high, your arms bent, and your hands together. Staying low, open your left knee to the side and take a small step toward the left.

As you step, turn your chest toward the left and open your arms, so your right arm shoots straight forward and your left arm shoots straight behind you.

Step back to starting position and bring your arms back to center, then repeat on the opposite side, this time stepping to your right and driving your right arm backward and left arm forward. Come back to starting position to complete one rep.

What it does: Tones the quads, glutes, calves, and upper back, and improves your flexibility for straddling and other woman-on-top positions.




Wide Squat

Take a wide stance and point your toes out 45 degrees. Keeping your shoulders stacked over your hips and your knees behind your toes, lower your butt straight down toward the ground until your thighs are parallel to the floor. Press into your heels to come back up to starting position. That’s one rep.

What it does: Improves flexibility and builds thigh strength for woman-on-top positions.

Target your chest, core and arm with this intense variation

There are 1001 ways to make the classic pushup more difficult. You can elevate your feet, put your hands closer together, lift one leg, or place your hands on an unstable surface.

Weighted pushups are one of the ultimate exercises, up there with one-arm pullups.

But if you really want to hammer your chest, core, and arms, don’t be afraid to add some weight.

Adding load recruits more muscle fibers and increases the intensity of the movement, making each repetition harder.

You won’t be able to complete as many, but each rep will challenge your strength and endurance in an awesome way.

Begin with a weight plate, loaded bag, or weight vest that equals 10 percent of your body weight.

As you progress, continue to add weight in increments of 5 to 10 percent. Since additional weight can exacerbate bad form, make sure you can do 30 perfect reps of the body-weight version before you start.

Then as you gradually proceed, you can beat your goals depending on your strength and form.

for more fitness tips visit: www.fitnaijaweb.com

they're safe. Thank God

source: http://www.fitnaijaweb.com/how-i-burned-belly-fat-without-supplements/

transformation

It was May 2014, I was in my fourth year in the university. I never really paid attention to my diet and my body, all I did was wake up, attend classes and eat basically. That was my triangle lifestyle. I remember how roommates called me kung fu panda, though not because I knew kung fu, because of the extra pound of flesh I had around my mid section. I knew that at some point I might have to lose weight, but I did not know when and where to start.

I was the laziest among my friends, not physically fit or strong, bad at all sports, and a snorer. I always thought that I might have to lose weight sooner or later, but motivation was my only problem. How do I change myself? Where do I start? Who do I model after? These were the questions I asked myself.

My turning point

I was in my second semester, and it was school tradition to do social events. So I attended this free BMI test organized by the med students. That was when all hell was let loose. I remember throwing tantrums at the lady for calling me overweight. I weighed 99kg (218lbs) on an empty stomach. How can that be, I asked her, she laughed and said “oga go and do exercise”. I still hear the echos in my head

Self motivation

It’s one thing to want to do something, it’s another to actually do it. So i started surfing the internet for weightloss tips, workout motivation etc. I exhausted my data downloading Youtube videos, I needed motivation and then i accidentally stumbled on one of Flavour’s workout pictures. I knew I had to be like him, though I didn’t have the looks or the height, I just needed the body.

Workout routine

It was not difficult to start working out in school, the environment was ‘exercise friendly’ and there was also a gym. But it was what to do.

I started basically with early morning runs, sit ups and push ups, everyday for 1 month. But I still weighed the same. Then I decided to add weight training to my routine. Contrary to popular beliefs that weight lifting is for overly muscular folks, it can also be used to burn fact effectively.

I did this 4 times a week for 3 months. When I resumed for my final year someone called me “sexy beast”, I almost died of joy. I was seeing progress but I had not reached my goal.

Then I added compound exercises and HIIT to my routine. Compound exercise target 2 or more muscles at the same time; they include dead lifts, squatting, bench press etc

I continued this program thrice a week through out my final year. When I graduated I set a target to meet my “Flavour goal” before NYSC.

I started losing weight fast, and in October 2015 I weighed 74 kg. Never felt more proud of myself.

Nutrition

I have learned that you can never out train a bad diet. Doesn’t matter how many miles you can run, or how many sit ups, you can do. A bad diet distorts your program.

I began with cutting soda and every other coloured drink known to man, cutting carbs and late night meals. I also had a poor eating habit. I ate when I was sad, happy, lonely bored, any mood caused me to eat. I stopped processed foods like noodles, spag, etc. I had to cut out virtually every food that made me happy. That’s the price you have to pay.

Summary

I’ve sustained my motivation through watching videos and always aspiring to be a better person. Don’t wait for a doctor to ask you to lose weight, if you don’t feel comfortable in your body, then hit the gym. I’m always looking for more motivation. So if you need a workout partner, buzz me at obi@fitnaijaweb.com.

Stay fit. Stay strong

Follow me on instagram: Kingobi23

Check out my fitness blog: www.fitnaijaweb.com for more tips

Most people go to the gym for endless reasons, but of those doing strength training, most have definite opinions about one thing.

They want either lean, toned muscle or a built-up, bulky physique. While genetic factors do play a role in your muscular development, you can edit your workout to favor the effects you’re after.

Body Type and Variation

According to the American Council on Exercise, it’s largely a myth that weight lifting doesn’t cause women to bulk up. It is true, however, that the tendency to develop bulky or lean muscles varies widely from one person to the next.

While the male hormone, testosterone, does contribute to muscle growth, body type is just as important a factor in how your body responds to strength training. If you have a muscular mesomorph body type, you’ll quickly take on more muscle mass.

If you’re a more voluptuous endo morph, you’ll typically lose weight before you see notable growth in muscle. Slim ecto morphs are unlikely to ever develop bulky muscles, even as they become stronger.

Muscle Development

In essence, you build up a muscle by overloading it. Strength training or aerobic exercise both create resistance, either with weights or body mass, which your muscles must work to overcome. When the resistance is sufficiently demanding, your muscle tissues respond by increasing in size and changing shape.

You can influence your muscular development by adjusting the amount of resistance as necessary.

In addition, your diet influences muscle growth; eating plenty of carbohydrates provides your muscles with ample energy to heighten performance and development.

Staying Lean

If you want a physique that’s toned but reasonably lean, take steps to inhibit massive muscle growth.

You cannot control your body type, which largely determines your muscular development. However, you can adopt a workout with many repetitions of relatively low-resistance exercises.

Pairing your strength training with aerobic exercise helps reduce body fat, giving you a leaner muscle-to-fat ratio and a more toned overall look.

For lean muscle development, opt for relatively light endurance activities, such as long-distance running, instead of more explosive forms of exercise, such as shooting soccer balls during a match.

Bulking Up

If you want to develop the silhouette of a bodybuilder, adapt your training to include shorter bouts of higher-resistance exercises.

Do strength training at least twice per week, but never train the same muscles two days in a row. For optimal development, muscles need 24 to 48 hours to recover, a crucial stage for growth.

Select a weight that you can lift up to 12 times; the last repetition should be difficult but possible, leaving you unable to complete a 13th. As you progress, add on to your workout by including additional sets of 12 repetitions each.

Build up to three sets of 12 reps during each training session.

Meet with a qualified personal trainer or dietitian to ensure that you’re consuming enough calories to provide energy for your workout and also repair and build your muscle tissue.

For more fitness tips visit: www.fitnaijaweb.com

source: www.fitnaijaweb.com/5-unhealthy-processed-foods-to-avoid-if-you-want-a-healthy-body/

What are processed foods?

Ideally, we’d visit the marketplace every day for fresh, local foods, and make all of our goodies from scratch.

But in reality, we live far from our food sources, have to buy foods we can store on the shelf, and barely have time to eat dinner, much less prepare it.

Processed foods are convenient, and not all of them are bad for you: pre-chopped vegetables, or fruits canned in their own juice, are just two examples.

Sometimes, however, convenience can mean large amounts of hidden sodium, fats, and sugar, which are always bad news. Read on to learn which processed foods to avoid and why.

1. Noodles


It’s hard to spend time in Nigeria and not become hooked to noodles. Since their introduction into the country in 1995, noodles have become a household name and Nigerians eat them by the bucket load.

Yes, Noodles are high in calories but are there at least some nutritional or heath benefits?

Check out the facts with the example we used above of a 70g pack of chicken flavor Indomie Noodles. The pack contains the following:

5g of saturated fat. A diet, which has a lot of saturated fat, can cause an increase in cholesterol in the blood over time. The UK’s NHS recommends that girls eat no more than 20g of saturated fat a day. For guys, no more than 30g should be eaten a day. This means that a whopping third of your daily amount of saturated fat is consumed when you consume two 70g packs of chicken flavored Noodles in one sitting.
3g of sodium (aka salt). If salt is eaten in large quantities, it can result in raised blood pressure which, in turn, leads to an increased risk in heart problems. According to the UK’s NHS, adults should not eat more than 6g of salt a day. This means that two packs of 70g Noodles chicken flavor are equivalent to nearly half the recommended daily salt intake.

2. Fruit snacks

fruit snacks - unhealthy foods

Popularly consumed by kids and young adults it is an enemy of both your teeth and waistline, fruit snacks may be the grocer’s most inaccurately named food.

Most varieties are packed with high fructose corn syrup and cane sugar — which could lead to weight gain, which can increase your risk for diabetes — and contain little or no drop of actual fruit ingredients.

Their extra sugar and gelatinous ingredients also stick to teeth, providing an ideal environment for bacteria to create cavities.



3. Margarine

unhealthy processed foods - fitnaija

Once upon a time, margarine was considered the healthy alternative to butter.

However, the truth is that some margarine contains a lot of trans fats. These are considered more unhealthy than any other fat, including saturated fats.

Trans fats increase bad cholesterol, which can lead to heart disease and stroke.

Although the link between trans fatty acids and cancer is unclear.

Johns Hopkins Medicine is just one institution that suggests lowering these fats as a part of their dietary recommendations for cancer patients and survivors.



4. Ketchup



While a little dollop of ketchup is fine, the amounts we slather onto our burgers and fries is problematic, as is the frequency.

The tomatoes in ketchup are so diluted by sugar and salt that they offer no natural value. With most of the calories in ketchup coming from sugar, you might as well sprinkle your fries with sugar!

5. Flavored nuts

Flavored nuts are not as healthy as they are portrayed. Though nuts are, the processing which they have gone through disqualifies them.

Whether they are honey coated, maple-flavored, soy sauce- and wasabi-dusted, or coated in toffee, flavored nuts are packed with extra salt and sugar. This extra salt and sugar can lead to weight gain, diabetes, and high blood pressure.

Their sticky, sugary goodness also makes them the enemy of healthy teeth.

for more fitness and health tips visit: www.fitnaijaweb.com

crownfit2017:
Insightful

Thank you

http://www.fitnaijaweb.com/9-proven-health-benefits-peanuts/

1. Low Risk of Weight Gain

Obesity is on the increase in Nigeria.

Peanuts have been widely studied with regard to weight maintenance.

Despite being high in fat and calories, peanuts do not appear to contribute to weight gain.

In fact, observational studies have shown that peanut consumption may help maintain a healthy weight status and reduce the risk of obesity

Women who eat peanuts or peanut butter at least twice a week are less likely to be susceptible to obesity than those who don’t.

If you eat peanut butter every morning with bread slices, you have less chances of gaining weight

2. Protects Skin

Vitamin E in peanuts helps in maintaining the integrity of cells of mucous membrane and the skin. This protects them from free radicals which cause great damage

3. Anti-oxidants

Peanuts contain anti-oxidants in high concentrations. These anti-oxidants become more active when peanuts are boiled.

There is a 2-fold increase in Biochanin-A and 4-fold increase in Genistein content. These reduce the damage done by free radicals produced in the body.



4. Fights Stomach Cancer

Poly-phenolic anti-oxidants are present in the peanuts in high concentrations. P-Coumaric acid has the ability to reduce the risk of stomach cancer by reducing the productions of carcinogenic nitrous-amines



5. Muscle Growth

Peanuts are rich in proteins. The amino acids present in them are good for proper growth and development of body



6. Cholesterol

It lowers bad cholesterol and increases good cholesterol in the body. Peanuts contain mono-unsaturated fatty acids especially oleic acid that prevents coronary diseases.



7. Heart Health



Heart disease is one of the leading causes of death worldwide.

Observational studies indicate that consuming peanuts (and other types of nuts) may protect against heart disease.

Various mechanisms have been discussed as a potential explanation for these effects, which are likely the result of many different factors.

One thing is clear, peanuts contain a number of heart-healthy nutrients. These include magnesium, niacin, copper, oleic acid, and various antioxidants, such as resveratrol



8. Skin benefits

The anti-inflammatory properties of peanuts treat skin disorders like psoriasis and eczema. The fatty acids present in peanuts also reduce swelling and skin redness.

Peanuts contain Vitamin E, zinc and magnesium, which keeps the skin glowing from within and fights the bacteria that lead to acne. The protein content in peanuts also helps with cell regeneration

Fiber in nuts is essential for the elimination of toxins and waste. Toxins inside the body reflect on our outside appearance, causing breakout, dullness and excess oil.

Eating peanuts regularly helps flush out excess toxins from the body to give you a healthy skin



9. Hair benefits

Peanuts contain several hair friendly nutrients that are beneficial for maintaining healthy hair.

It contains a high level of omega 3 fatty acids which strengthens scalp health and hair follicles to promote hair growth

Peanut is an excellent source of larginine, an amino acid which is very helpful for treating male pattern baldness and to encourage the growth of healthy hair.

It also improves the health of artery walls and prevents blood clotting to improve blood flow. A proper blood flow throughout the body and hair is imperative to get healthy and strong hair.

for more health and fitness tips, subscribe for free to my blog: www.fitnaijaweb.com

source: http://www.fitnaijaweb.com/7-reasons-youre-not-losing-weight/

Concerned how you’ve putting in some effort to your weight loss goals without any results? Well, here are 7 possible reasons why it’s taking you so long to start shedding some pounds.

1. You’re Still Drinking Sugar

Sugary beverages are the most fattening items in the food supply. Our brains don’t compensate for the calories in them by making us eat less of other foods.

This isn’t only true of sugary drinks like Coke and Pepsi; it also applies to “healthier” beverages like Vitamin water – which are also loaded with sugar.

Even fruit juices are problematic, and should not be consumed in large amounts. A single glass can contain a similar amount of sugar as several pieces of whole fruit!

2. You’re Not Cutting Back on Carbohydrates

If you have a lot of weight to lose, and/or if you have metabolic problems like type 2 diabetes or pre-diabetes, then you may want to consider a low-carb diet.

In short-term studies, this type of diet has been shown to cause up to 2-3 times as much weight loss as the standard “low-fat” diet that is often recommended.

Low-carb diets can also lead to improvements in many metabolic markers, such as triglycerides, HDL cholesterol and blood sugar, to name a few.

3. You’re Eating Too Often

It is a myth that everyone should be eating many, small meals each day in order to boost metabolism and lose weight.

The studies actually show that meal frequency has little or no effect on fat burning or weight loss.

It is also ridiculously inconvenient to be preparing and eating food all day. It makes healthy nutrition much more complicated.

There is even an incredibly effective weight loss method called intermittent fasting. This involves deliberately going without food for extended periods of time (15-24 hours or more). You can read about that here.

4. You’re Not Drinking Enough Water

Drinking water can have benefits for weight loss.

In one 12-week weight loss study, people who drank half a liters of water 30 minutes before meals lost 44% more weight.

Drinking water has also been shown to boost the amount of calories burned by 24-30% over a period of 1.5 hours.

5. You’re Drinking Too Much Alcohol

If you like alcohol but want to lose weight, then it may be best to stick to spirits (like vodka) mixed with a non-caloric beverage. Beer, wine and sugary alcoholic beverages are very high in calories.

Also keep in mind that the alcohol itself has about 7 calories per gram, which is high.

That being said, the studies on alcohol and weight show mixed results. Moderate drinking seems to be fine, while heavy drinking is linked to weight gain.

6. You’re Not Doing Cardio

For some strange reason, cardio (as in running, jogging, swimming, etc) has gotten a bad rap in recent years.

However, it is one of the most effective ways to improve your health. It is also very effective at burning belly fat, the harmful “visceral” fat that builds up around the organs and causes disease.

7. You’re Not Lifting Weights

One of the most important things you can do when losing weight is to do some form of resistance training, like lifting weights.

This can help you hold on to your precious muscle mass, which is often burned along with body fat if you are not exercising.

Lifting weights can also help prevent metabolic slowdown, and make sure that what is beneath the fat looks good.

You don’t want to lose a bunch of weight just to look “skinny-fat” underneath.

for more fitness tips visit www.fitnaijaweb.com

Top 4 Fat-Blasting Cardio Workouts
May 26, 2017 by Obinna Nwokolo
Cardio doesn’t have to be a snooze fest. Crank up the intensity and revitalize your training with these fun workouts.

When someone mentions cardio, you may think “necessary bad,” but take a step back and withhold judgment for just a moment. As reluctant as you might be to hop on that treadmill—worried it’ll be boring or that it’ll zap your gains—give cardio a chance.

When properly paired with weight training, a good cardio plan will lead you to an ideal world of fat loss and help you carve a great, shapely figure which, of course, includes great glutes. Here are cardio workouts to try out this weekend

Running

This may not be a glamorous choice, but running outdoors has always been a favorite of mine. Though I do occasionally have to hop on the treadmill during the winter months. Running is obviously a key cardiovascular exercise, but I’ve always found it to be a great stress reliever, too. If you lead a busy lifestyle, a good run may be exactly what you need to relax. Put your headphones in, throw on some music, and start running toward your own personal goal. Before you know it, you’ll have hit the reset button on your stress levels, leaving you recharged and back on track.



Jumping Rope

For added variety, I like to throw a jump rope into my workout. Sometimes I’ll even make it a stand-alone workout. It’s great if you’re pressed on time and need to work up a sweat quickly. You can use a variety of speeds, frequencies, and rest periods to put together a unique program each time. Plus, it’s convenient and can be done just about anywhere—all you need is a rope.



Incorporate jump rope cardio session into your workout routine usually for a prescribed number of jumps or amount of time between exercises. I do 50-100 jumps or jump for 30-60 seconds between exercises. It’s a fantastic way to keep my heart rate up while I’m working out.

An increased heart rate speeds up fat loss, keeps things interesting, and gives you one heck of a workout in the process.



Plyometrics

In my experience, plyometrics are on the opposite end of the spectrum from your standard, bored-to-tears cardio workout. Plyometrics are challenging: They get your heart pumping and require a go-getter’s mentality.

Plyometrics are also easily adaptable. If you’re new to the movements, you can get away with fairly basic body-weight-only exercises like jumping jacks. They’re convenient and portable, so you have no excuses. Quick: Dive into one of my favorite plyometric exercises—the “Jumping Jack Attack!”



It’s like Tabata—you do as many jumping jacks as you can in 20 seconds, then rest for 20 seconds. Here’s the kicker: When you repeat the process, increase the time to 30 seconds and rest for 30 seconds. Then move on to 40 seconds. Repeat this cycle three times for a quick and effective cardio workout!



Staircase run

The staircase run is my favorite cardio choice for a number of reasons. Most importantly, it targets your glutes and thighs and it’s guaranteed to make you sweat. Think about it: When’s the last time you saw somebody not covered in sweat after ten minutes of climbing?






http://www.fitnaijaweb.com/top-4-fat-blasting-cardio-workouts/

The staircase run is also great for fat loss. In fact, if you get into a really aggressive mindset, you can almost feel the fat melting off you. The key is intensity. Don’t treat your time on the stepper as you would a typical jaunt on the treadmill or stroll in the park. Crank up the intensity a bit, and get to work.

I usually do 10-20 minutes of staircase runs two to three times per week. I love how versatile it is. You can do both high-intensity interval training (HIIT) and low-intensity steady-state cardio (LISS). Both styles deliver great results.

One effective method is to alternate styles throughout the week so your glutes and thighs—as well as the rest of your body—get the best of both worlds. Be prepared to be challenged, no matter which version you pick. Always push your limits. You’ll definitely be pleased with the results.

for more fitness tips visit: www.fitnaijaweb.com

poohbearie:
any advise for someone trying to be slimthick??

work out (preferably compound exercises and hiit) eat clean

http://www.fitnaijaweb.com/what-to-eat-at-night-to-lose-weight/

Many diet plans ban you from eating past some specific time, such as 7 p.m, but no magical diet “watch hour” exists. These diets are trying to prevent you from bringing on unhealthy, high-calorie snack foods after dinner. If you find yourself eating and consuming food regularly in the middle of the night, dietary interventions can help.

Do Late Dinners Undermine Weight Loss?

People eat at different times of the day, according to work schedules, hunger, exercise and wake times. No one schedule works for everyone. If you budget your calories throughout the day, you can eat moderate portions of proteins, vegetables at your nighttime meal. Do avoid excessive sugar, refined grains and saturated fats, but these foods can do just as much damage to your weight-loss goals at mid-day as they can at night.

You could even do yourself damage by setting a stop time for eating. For example, you may set a 7 p.m. eating deadline but have to work late without access to food. If you arrive home at 8 p.m. and skip dinner, it could make you overly hungry for breakfast the next day, and you might overeat. Instead, eat a sensible meal containing healthy, whole-foods instead of punishing yourself for circumstances beyond your control.

Late-Night Snacking

You may choose a healthy dinner snack but find yourself snacking mindlessly as the evening wears on.When you have to reach for junks such as chips, you need to rethink your choices. If you feel the urge to snack because you’re truly hungry, try nuts, popcorn, carrot sticks with a couple of tablespoons of honey.

If nighttime snacking is just a habit, find an activity to occupy your hands. Try knitting or another craft, paint your nails, or get away from the screen altogether and do yoga or take a walk.

Nighttime Eating Disorder

Only a few people exhibit disordered eating habits. Why people suffer from this disorder is unclear, researchers believe that it has a connection to addiction and depression.

The late-night snacking has a clear relationship to obesity and even severe obesity, though. Many nighttime eaters go for carbohydrate-rich foods that are often classified as comforting, such as pizza, cheese, ice cream and cake.

If you’re not completely awake, it’s hard to make good food choices. The behavior requires intervention from a medical-care provider and a dietitian.

A dietitian can help you better pace your meals during the day, breaking the cycle. Stack up on fresh fruit, vegetables, whole-grain crackers and instead.

Shift Workers and Weight Loss

If you’re a shift worker, nighttime eating can be a challenge. You may snack to simply stay awake or because of the availability of unhealthy foods.

Since working at night works against your natural body clock, your sensations of hunger may be off. Shift workers are more likely to be diagnosed with metabolic disorders and heart disease. This may not only have to do with poor eating habits, but also with how your body reacts to alterations to its normal sleep, wake and digestive cycle.

You can still lose weight even if you work the overnight shift. You may have to be more diligent in packing healthy snacks and meals as the food available to you at all-night fast food restaurants or convenience stores isn’t always the best option.

If your shift lasts for eight hours, for example, treat it like an eight-hour day at an office. Eat a healthy, whole foods meal prior to beginning your shift and plan for another during; budget for one or two snacks.

source:http://www.fitnaijaweb.com/what-to-eat-at-night-to-lose-weight/

more health tips at: www.fitnaijaweb.com