Monday Meal for me - I will try as much as possible to incorporate a substitute meal for people who live in Nigeria and dont have access to all the foods that I mention

breakfast - Low fat yoghurt with a some prunes, a sprinkling of flaked almonds and oatmeal & coffee with skimmed milk
Substitute meal - A boiled egg with an apple or banana

Snack - Apple or handful of nuts

Lunch - Ham or tuna salad. (easy on the coleslaw in salads o!)
Substitute meal - Home made salad with mackerel flakes

Snack - A small pot of low fat yoghurt

Dinner - Home made beef or chicken Suya garnished with onion tomato and cucumber (I dont use groundut suya seasoning) I use one specially made for me in Sabo. Get the suya makers to make one for you
I just thinly slice the beef or just use chicken chunks (take off some of the skin) I dont take all of the skin off. Life is to be enjoyed jare

Drink plenty plenty water
No fizzy drinks except sparkling water
No fruit juices
No maltina and friends
No wine


Notice that there aren't many carbs in my diet
Lets do it!

Tuesday

breakfast - Low fat yoghurt with a some prunes, a sprinkling of flaked almonds and oatmeal & coffee with skimmed milk
Substitute meal - A boiled egg with an apple or banana

Snack - Apple, pear or carrorts

Lunch - Bacon/Ham/Mushroom Omelette with a side salad
Substitute meal - Omelette with peppers, onions, shredded chicken or fish (Do not use processed fish eg, sardines in a tin) & with home made side salad

Snack - A small pot of low fat yoghurt sometimes I have a bag of quavers 100 calories

Dinner - Small plate of beans alasepo with very small dab or red oil to give it taste. You can put in dried fish.

People please feel free to add to the meals as my meals are what I like and may not be for everyone. So the more the ideas the better.
What we dont want is for people to be bored of their meals and then fall off the wagon.

BTW I have jollof rice/fried rice and chicken at weekends, its just that I portion control
In short being on a diet doesn't mean that you can never have the foods that you like

‎
‎Thanks Tearoses, I'm psyched to be a part of this group.
"Ma je n ku'na Baba, mu mi de le ooo"

‎Please keep the meals coming. Haven't gotten around to making or tweaking one yet.
There might be a 3 week period of rapid weight loss for me because of Church fasting period. I'm looking forward to the spiritual benefits not so much the rapid weight loss because easy come and go.
‎
My goals are to lose 15KG and to make healthy living a part of me. The weight loss is secondary, a life of health and vitality - PRIMARY FOCUS.

Drkul:

Dont really know how often, but I do take it most morning before breakfast.
Ginger has lots of health benefits from digestion of food, abdorption of essential nutrients, for cold detoxification and increases rate of metabolism.
High metabolism increases chance of weight loss.
Cheers

I'm currently into green tea and ginger in the mornings. Sometimes I add lime and drink it almost hot.
Crushed garlic in the evenings.

Next stop, making sobo without sugar and drinking it chilled every other day.

.

tearoses:
Monday Meal for me - I will try as much as possible to incorporate a substitute meal for people who live in Nigeria and dont have access to all the foods that I mention

breakfast - Low fat yoghurt with a some prunes, a sprinkling of flaked almonds and oatmeal & coffee with skimmed milk
Substitute meal - A boiled egg with an apple or banana

Snack - Apple or handful of nuts

Lunch - Ham or tuna salad. (easy on the coleslaw in salads o!)
Substitute meal - Home made salad with mackerel flakes

Snack - A small pot of low fat yoghurt

Dinner - Home made beef or chicken Suya garnished with onion tomato and cucumber (I dont use groundut suya seasoning) I use one specially made for me in Sabo. Get the suya makers to make one for you
I just thinly slice the beef or just use chicken chunks (take off some of the skin) I dont take all of the skin off. Life is to be enjoyed jare

Drink plenty plenty water
No fizzy drinks except sparkling water
No fruit juices
No maltina and friends
No wine


Notice that there aren't many carbs in my diet
Lets do it!

Ma, all these meals; low fat yoghurt, prunes

I'm just a student ma...
Can I get readily available meals?

Tearoses........ Though I take a lot of water, but this food thing is my main problem: I eat a lot of carbohydrate. How can I help myself knowing fully well that I'm a student with tight schedule.

nice thread op.
last year I lost 31kg only to gain back 9kg in the last 2 months
hopefully this thread will keep me accountable and not go overboard with food
I need to stop my emotional eating and late night snacks

Destinygrl:
nice thread op.
last year I lost 31kg only to gain back 9kg in the last 2 months
hopefully this thread will keep me accountable and not go overboard with food
I need to stop my emotional eating and late night snacks

Well done
You still lost 22kg which is awesome
You seem to know what you did wrong, so don't beat yourself up about it but get back on track
Life is a journey

tunapa2009:
Tearoses........ Though I take a lot of water, but this food thing is my main problem: I eat a lot of carbohydrate. How can I help myself knowing fully well that I'm a student with tight schedule.

If you dont have a choice of meals, then you will have to portion control
so small eba and big veg
or just eat more of chicken and lean meats.
When I go to owambe parties, I just sometimes eat chicken and salad
Drinking lots of water also fills you up

Girltee1:
Ma, all these meals; low fat yoghurt, prunes

I'm just a student ma...
Can I get readily available meals?

Best to make your own meals where possible, that way you know what is being put into the meals and you can make it as healthy as you want.

D-DAY!!!

Yes we can!
Dont forget . . .

Weigh yourself today
Lots of water
Less of Carbs and processed foods
More of Proteins
Portion Control
Keeping active

Let do it

tearoses:


Best to make your own meals where possible, that way you know what is being put into the meals and you can make it as healthy as you want.

Ok, thanks.

tearoses:
D-DAY!!!
Yes we can! Dont forget . . .
Weigh yourself today Lots of water Less of Carbs and processed foods More of Proteins Portion Control Keeping active
Let do it

Yes we can!

Destinygrl:
nice thread op.
last year I lost 31kg only to gain back 9kg in the last 2 months
hopefully this thread will keep me accountable and not go overboard with food
I need to stop my emotional eating and late night snacks

Wow, that's a massive weight loss, kudos
Keep it up.
Please can you enlighten us on how you lost the weight then, the DOs and DONT's

tearoses:
Tearoses

PREPARATION
Okay so we officially start tomorrow (Jan 4th 2016)
Tv01

Holá CC, HNY. Good start, good effort. A detox/fast is always a good start. I used to do them regularly, but haven't for a while now.

The timing this year was good. Feasted on the 1st, and then fasted over the weekend. Two glasses of home juice both days, along with two glasses of my special lemon, garlic, ginger, mint and honey concotion. With as much warm water as I liked.

Great light and clear-headed feeling this morning. And yes, about 3kg weight loss, which is a bonus, considering I'm quite lean, and don't actually need to lose weight.

Please don't rush into or over-indulge in this. If you haven't done it before, take baby steps of 1/2 or 1 day first. Plan in advance, as it does take mental prep, and make sure you have clear days, where you are doing nothing or very little.


TV

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Well done All...

solid advice tearoses about making it a sustainable lifestyle change, by becoming fit and healthy.

tearoses:

If you dont have a choice of meals, then you will have to portion control so small eba and big veg or just eat more of chicken and lean meats. When I go to owambe parties, I just sometimes eat chicken and salad Drinking lots of water also fills you up

It's duly noted with key interest....

nice.

TV01 can you help with suggestions?

I tend to eat more complex carbs i.e. sweet potatoes, yam, brown rice, whole grain cous cous etc in small portions .. Completely cutting out carbs makes me feel dizzy/very weak especially as I do some form of working out ( running ,skipping ,HIIT,kick boxing, weight training etc ) about 4/5 times a week. My dilemma is I don't eat any carbs after 6pm. So if am on a fast and breaking the fast at 6pm I would tend to not want to have Carbs.

Do you advise I totally abstain from working out during the fasting period ( which I don't want to) or do less demanding exercises. I was going to incorporate some more weight training this year anyway( bought some heavier weights over the weekend) and do less cardio but don't know how my body will react to working full time, fasting and still working out at the rate which I normally do .


Any low impact exercise suggestions( apart from walking ) would be appreciated. My working out buddy suggested Yoga but never really gotten the whole yoga thing.

Happy New year to you and yours by the way. May It be a blessed and fulfilling one for us all by His Grace

damiso:
TV01 can you help with suggestions?

I'll try !

damiso:
I tend to eat more complex carbs i.e. sweet potatoes, yam, brown rice, whole grain cous cous etc in small portions .. Completely cutting out carbs makes me feel dizzy/very weak especially as I do some form of working out ( running ,skipping ,HIIT,kick boxing, weight training etc ) about 4/5 times a week. My dilemma is I don't eat any carbs after 6pm. So if am on a fast and breaking the fast at 6pm I would tend to not want to have Carbs.

1. You appear to be cramming in a lot of sessions per week and at the same time restricting intake? What would you have after 6pm? In terms of type of food and amount?

2. Fasting can of course vary, but I typically do full days, be that water only, or water and juices. TBH 6 to6 is not a real struggle for me - unless I'm trying to exercise hard as well - I often skip meals or have no more than 2 a day.

damiso:
Do you advise I totally abstain from working out during the fasting period ( which I don't want to) or do less demanding exercises.

My preference is to do one or t'other, not both. I have to confess, I've had liquid weekends and gone running on both days. But that was a long-time ago, and not something I would recommend. Even if one does both, I would advise slowly building up capacity/tolerance

I can exercise up until the day before - I went running on Friday morning - then 2 days liquid - then a day of eating before resuming exercise on Tuesday. Not both. And not with your total workload and responsibilities.

damiso:
I was going to incorporate some more weight training this year anyway( bought some heavier weights over the weekend) and do less cardio but don't know how my body will react to working full time, fasting and still working out at the rate which I normally do.

Switching to weight training, or more of it, will demand a more comprehensive look at your diet and what you hope to achieve. So for example, a man looking to bulk up would have a different program from a woman looking to tone up.

Whatever the regime, or the aim, I would always have basal considerations of rest, injury avoidance, and feeling good. Right now, for me, fasting is an occassional boost to relax, meditate, detox and allow the digestion to rest. Say once a quarter. I used to have a dedicated weekly fast day, and have of course had more specific spiritual fasts.

I would consider doing both extreme, quite extreme in fact. Especially if you are not competing. As a boxer, I used to do extreme things to make weight, but I don't see why that would be called for in your case.

I don't see the point in overloading oneself. It defeats the purpose, can be demotivating, lead to injury, fatigue and burnout. What is required is commitment to a solid regime - which you have. Tweak that for gains/efficiency - which it appears you are aiming to - but please don't overwork yourself.

You'll find a balance, be that 2,3,4 or 5 days a week, plus a dietary regime. Proper and L/T gains come from a solid commitment. Don't miss sessions, don't stray to far from clean eating (bar any allowed indulgences). But rest if you feel unusually fatigued, or any niggles.

damiso:
Any low impact exercise suggestions(apart from walking ) would be appreciated. My working out buddy suggested Yoga but never really gotten the whole yoga thing.

Pilates isa good. I have done Yoga in the past, but the whole Christian taboo thing meant I opted for Pilates in the end. Wifey incorporate Pilates, and Zumba as well. If you do a lot of sessions, mix up some lighter ones. I row, which is low impact, as is Spin - baba class!

damiso:
Happy New year to you and yours by the way. May It be a blessed and fulfilling one for us all by His Grace

HNY Damiso, Amen!


TV

TV01:

I'll try !


1. You appear to be cramming in a lot of sessions per week and at the same time restricting intake? What would you have after 6pm? In terms of type of food and amount?

2. Fasting can of course vary, but I typically do full days, be that water only, or water and juices. TBH 6 to6 is not a real struggle for me - unless I'm trying to exercise hard as well - I often skip meals or have no more than 2 a day.


My preference is to do one or t'other, not both. I have to confess, I've had liquid weekends and gone running on both days. But that was a long-time ago, and not something I would recommend. Even if one does both, I would advise slowly building up capacity/tolerance

I can exercise up until the day before - I went running on Friday morning - then 2 days liquid - then a day of eating before resuming exercise on Tuesday. Not both. And not with your total workload and responsibilities.


Switching to weight training, or more of it, will demand a more comprehensive look at your diet and what you hope to achieve. So for example, a man looking to bulk up would have a different program from a woman looking to tone up.

Whatever the regime, or the aim, I would always have basal considerations of rest, injury avoidance, and feeling good. Right now, for me, fasting is an occassional boost to relax, meditate, detox and allow the digestion to rest. Say once a quarter. I used to have a dedicated weekly fast day, and have of course had more specific spiritual fasts.

I would consider doing both extreme, quite extreme in fact. Especially if you are not competing. As a boxer, I used to do extreme things to make weight, but I don't see why that would be called for in your case.

I don't see the point in overloading oneself. It defeats the purpose, can be demotivating, lead to injury, fatigue and burnout. What is required is commitment to a solid regime - which you have. Tweak that for gains/efficiency - which it appears you are aiming to - but please don't overwork yourself.

You'll find a balance, be that 2,3,4 or 5 days a week, plus a dietary regime. Proper and L/T gains come from a solid commitment. Don't miss sessions, don't stray to far from clean eating (bar any allowed indulgences). But rest if you feel unusually fatigued, or any niggles.


Pilates isa good. I have done Yoga in the past, but the whole Christian taboo thing meant I opted for Pilates in the end. Wifey incorporate Pilates, and Zumba as well. If you do a lot of sessions, mix up some lighter ones. I row, which is low impact, as is Spin - baba class!


HNY Damiso, Amen!


TV

Thank you TV01 all your suggestions are very much appreciated ..will probably stagger it like you said and I love Zumba.

As for your questions , I tend to work out in the Mornings and occasionally evenings depending on childcare arrangements. Depending on the WO intensity attached would be an example of what I would have in the morning. This was my breakfast this morning and my session this morning was Shaun T25 focus.Some days I have a smoothie some days oats sweetened with dates,almonds and various seeds. And done days fat free yoghurt and fruit.try to mix it up a bit .On Saturdays I tend to have eggs and vegetables .

For lunch I would have something like sweet potatoes steamed veg and fish . And dinner would be more veg/protein eg spinach or broccoli and maybe grilled chicken . I would have green tea with breakfast and lunch and another type of herbal tea for dinner eg camomile,red bush(something caffeine free ).

You are right my goal is have a toned body and ribbed abs my tummy is not big but I have this annoying wobbly bit (Gradually going sha ). My husband says am getting obsessed and he does not see what is wrong with my tummy for someone who has has had 2 kids but I know he is just trying to make me feel good ..

Thank you again

Oga TV01 don land
This guy is the Tim Peake of diet and fitness o!
Awon guru
Hold on to his every word like CNN

Btw please what is your recipe for the detox drink?
I will like to try it
Thank you

Last night I had my chicken breast suya and runner beans
Very filling
But the pepper na die
I actually made it in my Regis Stone frying pan.....no oil needed and the food wont stick
Please get one if you can. They are really good
They are about £20. I am not sure if they are available in Nigeria.

Damiso thanks for posting your meal. I will try that too
is that pitta bread?

Wishing us all a fruitful and successful day

Yes we can!

tried skipping yesterday
I need to do it when no one is home
I dont know what is more embarrassing . . .falling off the segway or skipping
It is well o!

tearoses:
tried skipping yesterday
I need to do it when no one is home
I dont know what is more embarrassing . . .falling off the segway or skipping
It is well o!

Lol

damiso:
Thank you TV01 all your suggestions are very much appreciated ..will probably stagger it like you said and I love Zumba.

...no probs.

damiso:
As for your questions , I tend to work out in the Mornings and occasionally evenings depending on childcare arrangements. Depending on the WO intensity attached would be an example of what I would have in the morning. This was my breakfast this morning and my session this morning was Shaun T25 focus.Some days I have a smoothie some days oats sweetened with dates,almonds and various seeds. And done days fat free yoghurt and fruit.try to mix it up a bit .On Saturdays I tend to have eggs and vegetables .

As long as you are full, and getting a good range and combination of good whole foods, you should be fine. Diet is a whole discourse on it's own. Again just keep abreat of news and tweak to fit.

damiso:
For lunch I would have something like sweet potatoes steamed veg and fish . And dinner would be more veg/protein eg spinach or broccoli and maybe grilled chicken . I would have green tea with breakfast and lunch and another type of herbal tea for dinner eg camomile,red bush(something caffeine free ).

This sound fine to me. It actually looks like you have room for a little indulgence (oya fess up already ). Do you eschew sauces and dressings?

damiso:
You are right my goal is have a toned body and ribbed abs my tummy is not big but I have this annoying wobbly bit (Gradually going sha ). My husband says am getting obsessed and he does not see what is wrong with my tummy for someone who has has had 2 kids but I know he is just trying to make me feel good ..

If you can see the improvement, just keep on doing what you are doing, with tweaks here and there. Bearing in mind that you want to be fatigued, injured or overworked.

Mixing it up is good so that you don't become bored, overwork certain muscles, and have all round strength and fitness. The run I did last Friday hurt so much, and for like 3 days after. Just 25 mins in the park 0, but I haven't run for like a year.

All the best as you work towards your goals. Please keep sharing and help motivate others. I'm impressed!


TV

tearoses:
Oga TV01 don land
This guy is the Tim Peake of diet and fitness o!
Awon guru
Hold on to his every word like CNN

Btw please what is your recipe for the detox drink?
I will like to try it
Thank you

I had to google Tim Peake...so embarrassed . Errr...I was probably at the gym (or NL ) when it came on the news !

The juices my wife makes. I do the blending. So it's various combinations which she is perfecting as she goes. We typically use things we don't blend - beetroot, pineapple, celery, cucumber, apples, pears, lemons/limes, ginger, kale, and of course carrots.

The HGL - honey ginger and lemon drink, is something I've beed doing for years. It's as much a tonic as anything else. And I make it all the time, not specifically for fasting, althoughI always have it then.

It's basically 1 lemon, about 3x1 inches of ginger (a lot), and a very large spoon of honey. A few years back, I started adding about 4/5 cloves of raw finely chopped garlic, and now I also chop up about 10-20 mint leaves. Add boiling water and leave to stand (sometimes overnight), before sieving and drinking - hot or cold.


TV

TV01:

...no probs.


As long as you are full, and getting a good range and combination of good whole foods, you should be fine. Diet is a whole discourse on it's own. Again just keep abreat of news and tweak to fit.


This sound fine to me. It actually looks like you have room for a little indulgence (oya fess up already ). Do you eschew sauces and dressings?


If you can see the improvement, just keep on doing what you are doing, with tweaks here and there. Bearing in mind that you want to be fatigued, injured or overworked.

Mixing it up is good so that you don't become bored, overwork certain muscles, and have all round strength and fitness. The run I did last Friday hurt so much, and for like 3 days after. Just 25 mins in the park 0, but I haven't run for like a year.

All the best as you work towards your goals. Please keep sharing and help motivate others. I'm impressed!


TV

Thank you TV.. Like you said I will keep mixing it up and reading up . As you said the main idea is to be fit and healthy, a nice toned body is just a plus.

I don't really like dressings. i tend to have olive oil and pepper on my salads, but I should have added that I do have sauces . I even have our Naija omi obe regularly sef,its just that I try to make them in a healthier way ( very little or no oil). There was no sauce in the meal i posted cos i used the avocado as a spread.

I will definitely share as i learn on his thread. Thank you again.

tearoses:
Last night I had my chicken breast suya and runner beans
Very filling
But the pepper na die
I actually made it in my Regis Stone frying pan.....no oil needed and the food wont stick
Please get one if you can. They are really good
They are about £20. I am not sure if they are available in Nigeria.

Damiso thanks for posting your meal. I will try that too
is that pitta bread?

Wishing us all a fruitful and successful day

Yes we can!

Yes it is pitta bread. Wholemeal pitta bread. You can tweak it as you wish with other vegetables.

I have the Regis stone frying pan. Its brilliant!

CC keep at the skipping. I was rubbish at it but I kept practising and now I can do 1,000 reps at a go. You can break it into sets. So for instance if you want to do 200 reps, you can do it 50X4 sets. It makes it easier that way. For a 1,000 I break into 100reps X10 or 200X 5.

Its a great all over WO that works muscles in various parts of the body and burns more calories than jogging with less time for those days you just cant be bothered to go for long walk/jog/runs.

Hi folks, I have a January program on ground too. My blog says more (check my signature), I will love to be part of that Monday weigh ins. Monday was TOM and so the scale was on the high side of 172lbs = 78kg. I was at 169.6lbs first day of the year.