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How To Curb Emotional Eating To Lose Weight

For the uninitiated, Emotional eating is when you simply can’t seem to stop yourself from eating due to your body undergoing emotional situations. Situations such as Stress, Loneliness, Work pressure etc.

If you find yourself eating just about anything without knowing how to stop yourself, then you probably eat emotionally.

We all eat emotionally every now and then. I have been there before. Mine was Chocolate. I would binge on Cadbury Chocolate whenever I undergo stress at work. I would keep nibbling and will not stop. Until I took measured steps to curb it.

The problem with emotional eating is that, it gradually develops into an habit. An habit that will gradually contribute to weight gain that  and will put extra pound of unwanted fat on your body.

How Can I Tell If I am Emotionally Eating?

There are four Major signs you can use to tell if you are:

1. You eat whenever you are not hungry.

Do you eat at anytime even when your stomach is full? Do you wake up in the middle of the night to eat even when you are not hungry? Was the last time you ate 3 hours ago?

2. Do you eat when you undergo emotional situations?

Do you turn to food when you are stressed at work, you are lonely, you feel rejected, feel bored? Pressured at work? When you are upset etc?food

3. Do you find yourself eating unconsciously?

Like all of a sudden you are eating a full bowl of rice with chicken or Ice cream and you suddenly find that the mountain of food has become flattened.

4. Do you feel a sense of regret/guilt after you satisfy your hunger?

If you experience any of the above, then you most likely are an emotional eater.

Food can be quite enticing in moments of stress. This is as a result of the secretion of a stress hormone in the body called cortisol. This hormone will make you crave for carbohydrate, sugar and fatty foods.

Food then soothes stress because of the chemical changes it creates in the body.

However, the good news is that, it is possible to stop eating emotionally before it harms your body if you follow the below steps:

1. Find out Your Triggers

It is possible to be an emotional eater without you realizing it, as emotional eating can become an unconscious habit. Use the four questions above to ask check yourself if you are an emotional eater.

Write down where and when you eat emotionally. Is it the office? Is it at home at night? Is it when you are the only one home? Is it when you are upset?

Every time you eat, ask yourself how hungry you are on a scale of 1 – 10. If you are between 6 and 10, then you are most likely that you are physically hungry.

If you are a 4 – 10, then that could mean you eat emotionally.

2. Replace The Habit.

If you take out emotional eating habit, you have to replace with something else. If you don’t do this, your body will navigate back to what it used to do.

A few example are:

a. A quick Breathing Exercise – Slow down your breathing, close your eyes and relax your body. Slowly breathe in and out, while counting 1 – 10.

b. Drink a glass of water first before you eat anything whatsoever. It will trigger a full stomach and sometimes could satisfy why you think you are hungry.

c. Exercise – When you exercise, you can reduce your stress level because your heart rate will reverse the damage that stress does to your brain.

d. Read a good book, watch a comedy show, call someone who always makes you feel better, dance to your favourite song etc. These activities will loer your stress levels and reduce your cravings.

3. Distance Yourself

It is easy to be powerless over food cravings. When the urge to eat hits, eating is all you will think about. The tension will be so unbearable that the demand to be fed will not stop until it is fulfilled.

Have you been in this situation?

What you should do to curb it is to banish all high risk unhealthy foods from within your reach. When you do this, you will not binge eat.

4. Support Yourself With Healthy Lifestyle Habit

Make daily exercise your priority. It does wonders for your mood, energy levels and help you reduce stress.

Aim for at least 8 hours of sleep every night. It will recharge your body. Control your appetite and reduce your food cravings.

Make time for relaxation. Relax for at least 30 minutes every day. Decompress, unwind, break away from work mode.

Spend time with positive people who will enhance your life and also protect you from the negative effect of stress.

If you follow the above tips I have given you, you will curb emotional eating in no time. And when you curb emotional eating, it will become easy and even easier for you to get rid of unwanted excess body and belly fat and you will become fit and have that flat toned belly that you’ve always dreamt of.

And if you are looking to lose weight fast and get rid of belly fat, then get access to my most recent program called The 30 Day Fat Loss Program. You can get more details by clicking the big red link below.

I hope you have enjoyed and learnt from this article. If you have, please leave me comments & questions and I’ll respond it.

Also, please share this article with anyone that you know will benefit from it. You will be doing them a great favour.

Do have a lovely day.

Your Nutrition & Fitness Coach

Olu Aijotan

Get The 30 Day Fat Loss Program Here

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Eat Your Way To A Better Body

Your food intake determines how much fat your body stores and also affects your performance at work and even in life generally.

If you have been skinny before, and you suddenly discovered that your body has gained so much body fat in the past three months, the food you consume play a huge role in your new status.

If your stomach suddenly starts to get bigger and belly fat starts to manifest, then you need to watch your food intake as it contributes to your body storing fat in the most stubborn place to lose fat which is your belly.

If you make simple adjustments to your diet, your body will start to
lose the weight and your body will feel
so much lighter and healthier.

Here are few tips you can start to do today that will help your eat your way to a better body:

Eat From The Main Three Food groups

Make sure  every meal you eat in a day contain food from the three main food groups:

Carbohydrate e.g. Whole meal grain, Carb high in fibre e.g. Wheatmeal

Protein e.g. Egg, Fish, Chicken

Fat  e.g. Walnut, Olive Oil & Salmon.

When you eat meals that contain food from these food group, your body gets a flow of fuel that keeps your mind focused and rev your metabolism all day and keep you fuller and healthier.

 Never Miss Breakfast

It is very easy to rush out of the door every morning without eating breakfast. Infact, many Nigerians are used to not eating breakfast in the morning. This is very BAD for you.

Breakfast simply means….”Break Your Fast”. The fast your body underwent while you were asleep.

Your first meal of the money is meant to give your body a replenishment of food that fuel you for the first task of the day.

It sets your metabolism up to function correctly during the day and reduce your risk of eating unhealthy snack or eating large meal later in the day.

Keep your breakfast quick and simple. Make sure it include whole grain meal like Oat, Protein like Egg and Fruits like Banana.

Now, after reading this, and you are still thinking in your head that you are way too busy to cook breakfast, then I want you to know that you can cook up breakfast in 15 minutes.

Don’t give yourself any excuse. You can eat breakfast if you really set your mind to it.

 Drink 8 Glasses Of Water A Day

Drink between 6 – 8 glasses of water daily. I personally do this myself. I drink a glass of water very early in the morning.

I then fill a bottle (Ragolis/Eva) with water and take with me to work and drink it while working. I also ensure I drink a glass of water before I start to eat. It helps me fill full after eating a portion of meal and prevents me from overeating.

Do you know that water actually burn calories off your body? It boost your body metabolism and lubricates your joints.

It prevents dehydration and aids digestion as well as help you in your weight loss journey.

 Eat After Exercise Routine

The best time for you to refuel your body is after an activity at least within 30 minutes.

This is because your body has emptied its fuel store and your muscles has broken down and need instant food and drink to repair it and grow in size and reduce the risk of injury.

When you workout and perform activity that burns fat off your body, grab a healthy snack such as a banana or handful of nuts or whole grain meal and eat.

I know, you might be confused that by eating, aren’t you “undoing” the good work you’ve just done by exercising?

 Truth is, you won’t!

 When you eat immediately after breakfast, your body repairs itself, keep your metabolism running in high speed (which you need to burn off fat anyway), and make you less likely to overeat later.

Most weight loss and diet program will encourage you to starve yourself to lose weight. Some will even encourage you to drink only water or eat only one indomie in a day.

That is ABSOLUTELY bad advice. Don’t walk away, you should RUN as fast as your legs can carry you  from such. Not only will you not lose weight permanently, you can also damage your health.

You will not see the repercussion straightaway. But sure, it will impact your health when you grow older.

There is a way to eat your way to a better body. I have listed some of the tips above. Use them. It will work for you.

If you want to go further, and get rid of excess unwanted fat from your belly and other part of your body, then you should get access to The 30 Day Fat Loss Program.

In it, I show you exactly how you can eat 5 times daily and still lose between 4kg – 7kg of pure body fat in just 30 days from now.

In The 30 Day Fat Loss Program, I show you exactly how to cook 15 minute fat burning breakfast meals in the morning that you can eat before you go to work.

I am talking about pure result getting program without the hassle of starving yourself and depriving yourself of proper food.

Want to get rid of body fat & Belly Fat? Do yourself a favour. Get The 30 Day Fat Loss Program.

I hope you have enjoyed and learnt from this article. If you have, please leave me comments & questions and I’ll respond it.

Also, please share this article with anyone that you know will benefit from it. You will be doing them a great favour.

Do have a lovely day.

Your Nutrition & Fitness Coach

Olu Aijotan

Get The 30 Day Fat Loss Program Here

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Its my Birthday

Today, the 11th July… is my birthday.

I am so grateful to God for another opportunity to be blessed and also be a blessing to you all. I want to say thanks for reading all my emails. Thanks for leaving me comments. God bless you all!

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How To Lose Weight During Ramadan Fasting

Ramadan is finally here! I have received many emails from subscribers over the past few days advising that they will be undergoing the fasting and would want my advice on how they can lose weight during this period.

If you are reading this, then this article is for you. I want you to pay attention.

Fasting generally is a GREAT opportunity to gain SPIRITUAL strength and also to practice self restraint. Its part of tradition/requirement under both the Christian & Muslim religion.

Just as the Muslims undergo the Ramadan fast, which is a dawn to dusk fasting period, so also do Christians undergo a fasting period called Lent.

So, if you are a Christian and you are reading this, pay attention too, as this same article will be highly beneficial to you too.

Ramadan fasting for this year will last for the next 30 Days.

During the Ramadan fasting, you do not drink any liquid (water included) nor eat any food during the daylight. You are then able to break your fast at dusk only to start the fast again at dawn.

Ramadan is an excellent opportunity to shed some extra pounds of excess fat and in this article, I am going to give you some tips that will help you achieve this.

Do Not Overeat/Binge When You Break Your Fast

At Iftar, it is understandable that you’ll be very hungry. Binging is when you overeat food. And its the fastest way to gain weight.  Overeating once a day leads to weight gain as body think its in a state of famine and your body reacts by slowing down your metabolism which in turn store what you eat as fat.

After you eat a large meal, your blood sugar level increases. Your body realizes this and in response quickly secrets lots of insulin to bring the blood sugar levels back down. When it does this, the extra sugar from the process is stored as fat. That is very bad for you.

Instead, eat small portions of healthy meals through the evening  and early morning (before fast starts at dawn)as it will keep your metabolism level adequate and also maintain a balanced blood sugar level.

Rehydrate Yourself When You Break Your Fast

Your body will be dehydrated by the time you are to break your fast. You will be thirsty and hungry. However, your body will require water quicker than food itself.

The first thing to do is to rehydrate yourself first. By drinking water.  When you drink water, ensure you do this slowly and don’t guzzle it down. When you’ve been fasting all day, guzzling water down your throat can make your stomach feel tight for a moment. We don’t want that.

To give your water a taste that helps you drink more of it, what you can also do is drink lemon water. Which I have explained to you in a previous post before now.ramadan weightloss

Break your fast with weight Loss Foods

After drinking a lot of water to rehydrate yourself, the next thing is for you to eat food. Eat food low in carbohydrate, but with more protein and vegetables.

Let your meal contain the following healthy those of foods: Fish (e.g. mackerel, Salmon, Tilapia) and Chicken, Vegetables: Cabbage, Cucumber, Spinach (also known as “efo green”), Ugwu, “Ewedu”.

Other foods you can eat are “ofada”/brown rice, “moi moi”, millet, semolina, wheat meal, “masa”, almond, cashew nut, eggs, skimmed milk, “ewedu” etc and fruits such as  water melon, pine apple, oranges, banana etc. In The 30 Day Fat Loss Program, I did share fat burning foods that you can actually use to lose weight. The meals and recipe in this 30 Day Fat Loss Program can also be enjoyed during Ramadan.

Avoid these Fat Inducing Meals

I want you run as fast as your legs can carry you. Yes, Run…away from foods like sugar, white bread, white rice, ice cream, sweets, cakes, muffins, soda, soft drinks. You have to restrain yourself. Its ok for you to eat it once a week, but let it be small portion. Whatever you do, DO NOT indulge yourself. Otherwise, you will put the weight back on. Remember, Ramadan is about self restriction.

Exercise Your Body

Yes…I know, you were not expecting me to mention exercise. Why exercise again when you did not eat all day. If you are really SERIOUS about losing weight during the Ramadan period, then you will need to exercise. However,r you have to do your exercise in a different way.

Here’s How: 1 hour before you break your fast in the evening, engage in light exercises like the jumping jacks, treadmill, etc. When you exercise 30 mins – 1 hour before you break your fast, you will be able to get healthy food nto your system quicker that your body will burn as a post workout meal.

If you absolutely want to do your exercise after you break your fast, ensure you leave at least 2 – 3 hours for your meals to digest before engaging in exercise. Let your exercises be light. Don’t do high intensity workouts. Save your high intensity work out till after the ramadan period

So that’s it for today. If you follow the above tips that I have shared with you over the Ramadan period, then you would lose weight off your body.

As usual, kindly leave your comments and questions in the comment form below and I’ll respond to them.

Happy Healthy Ramadan!

Olu Aijotan

NOTE: If you enjoyed reading this article, then click on the “Like” button below to share the article with your friends and family. Also, do not forget to leave  a comment below. I’d really love to hear from you.

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How To Get Rid Of Arm Fat (AKA Christian Mother Arm)

Of all the request I get via email, one of the most common question has to do exactly with how to get rid of jiggly arm fat which is commonly known as “Christian Mother Arms”.

It is absolutely unclear where the term actually came from, but I guess its as a result of so many women who attend church and wear short sleeves dresses that exposes their arm fat.

Really…that is an unfounded theory…but I digress.

Christian Mother Arm is a common Issue among Nigerian women, especially after child birth. It is an hotspot of attention for most women and possibly for you as you probably wont be reading this article if it isn’t.

You will agree with me that if you have Christian mother arm and you decide to wear a tank top, the massive arms will give itself up and spew out from inside the tank top.

Not only that, the arms will be overridden with stretch marks and cellulite that no amount of bio oil will get rid of.

If you are a woman reading this and you find your arms “unbarable” (unable to bare/flaunt it) in the first place, then you need to know exactly why.

Apart from your hips and your thigh, the back of the upper arm is actually a spot where UGLY unwanted fat like to hang on tightly to.

The fat storage combined with flabby triceps muscles is what leaves your arms with a jiggly appearance that many women find uncomfortable.

 However, there’s good news….

 You can actually get rid of your Arm Fat. I am going to show you the exact step by step to get rid of arm fat.

If you start today, and you are consistent, the fat in your arms will melt away, you will start to feel stronger, your arms will look sleeker and you will look good in whatever outfit you want to wear….including tank top.

 Are you ready for these steps?

Great!….Lets go.

Engage in Cardiovascular Exercises

Do you know that in ACTUAL sense, it is impossible for you to target just one area of your body to lose weight in just that area?

Fat tends to come off your body evenly overtime, and not from one area at a time. That is why, the first step to getting rid of arm fat is by working out your whole body. When you engage in a cardio vascular exercise like the Jumping Jack or the Imaginary Skipping and you do this exercise five days every week, you are on your journey to tone your arms.

Drink Lots Of Water

This might surprise you, but water helps your skin to be properly hydrated. It increases your body metabolism and flush out toxin from your body.

Also, when you exercise, your body will need an inflow of water. That is why doctors and nutritionists recommend that you drink between 8 – 10 glasses of water on a daily basis.

 Eat Healthy Meals

You need to put your diet (what you eat) in check. Your meals should contain a combination of healthier carbohydrates e.g. Wheat, Oatmeal, Protein based e.g. Skinless Chicken, Fish, Vegetables e.g. Spinach, Cucumbers as well as fruits e.g. Banana, Mango, Apples etc.

Also, you need a calorie deficit that will TRIGGER your body to burn fat off from your body fat stores in which your arm fat is one of those stores.

A calorie deficit does not mean that you will STARVE yourself or make yourself go hungry (like some clueless people do). It simply means that you eat healthy meals that have less calories and less sugar content than your body needs.

A good place to get ideas for your healthy meals is The 30 Day Fat Loss Time Table that tells you exactly how to eat 5 meals daily and still lose excess fat from your body like your arms.

Do Push Ups Exercises

Pushups are the best exercise that help you burn fat from your arms. And tone it as well. To do your pushup, follow the below steps:

Stretch out on the mat or floor. If you are a beginner, start on your knees instead of your toes. Keep your hands under your shoulder and a little wider than shoulder width. Bend your elbows to a 90-degree angle and lower your body to the ground while keeping your abs tight. Ensure you don’t bend your low back, ensure you keep a neutral spine.

Slowly lift yourself back up using your upper body. Do ten repititions. According to your ability, increase your repetitions as desired.

 Do Bicep Curls

Another exercise you can engage in is the Bicep curls. Position two dumbells to your side, palms facing in, arms straight.

With elbows to side, raise one dumbbell and rotate your forearm until your forearm is vertical and your palm faces your shoulder.

Lower to the original position and repeat with the opposite arm. Continue to do this alternately between sides. For demonstration, see the picture below:

bicep curl

You will need a 5kg dumbell to do this. If you do not have access to a dumbbell, let me tich you a trick you can use instead.

Dumbell Trick: Find yourself two Big Ragolis Bottle. Fill the bottle with wet sand and cover it with the bottle cap. You should have between 2kg – 3 kg of weight from that filled bottle. Use this as your make shift dumb bell.

That is it!

Go follow all the tips I show you in the above and you’ll start seeing result within the next 4 – 6 weeks from now.

And finally, if you are very desperate to get rid of unwanted body fat from your belly and your thighs and arms, whatever you do, do yourself a MASSIVE favour. Get access to my new program that I called The 30 Day Fat Loss Program right now.

It will help you eat 5 times every day and still get rid of unwanted belly fat. Many clients who are already on this program are losing 2kg, 4 kg, 7 kg, and 8.5 kg and losing 2 inches, 3 inches and even 7 inches dress size within 15 days of starting the program.

I am getting lots of success stories via email every day and its your turn to be the success story, so go get yours right away.

If you enjoyed this article and have learnt from it, kindly leave me a comment below. Also share this article with anyone you think will need it.

God bless. Talk Soon.

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How Busy Nigerian Mum Really Lose Fat

Busy working mums are the most hard working, relentless and focused individuals, and should be admired for their courage and their skill at multitasking.

There’s all this talk about how the “Men” are the ones that actually feed the family and do all the hard work etc.

That is ABSOLUTELY untrue.

TRUTH be told…

We men (HUSBANDS) have ABSOLUTELY no idea how hard working busy mums are. They tend to do more task and get a lot of things done than the average men.

I am a proud husband to a wonderful wife…so I know. I once tracked my wife’s daily task (of course without her knowledge) over the course of few days and was surprised at how much work she gets done in a day. The average busy mum performs a range of task, ranging from:

  • Managing the home and putting it in order
  • Cooking meals and ensuring the Husband eats, the kids eat etc
  • Taking care of kids and ensuring they have the clean school uniform,
  • Done their home work, eaten dinner and ensure they go to bed early etc.
  • Taking care of the husband and feeding him.
  • And then still staying awake to satisfy him & ensure that his needs are met on the bed etc
  • While at the same time….Keeping a Job and building a career at the same time.
  • And many more…

Considering the amount of task that they have to juggle, adding the demands of a career and running the household while struggling to drop remaining baby weight after years of giving birth makes the process even more difficult.

However, there is respite. If you are a busy mom who has a career, it might surprise you to know that there’s fortunately a way get around your “busyness” and still lose weight and become healthier. And that is what I am going to show you today by sharing the below tips:

1. Look For Inspiration Wherever Possible

Find a picture of someone that has lost weight that inspire you. Print their BEFORE and AFTER picture (Like the one below) and stick it to your bedroom.jennifer hudson
One thing I discovered is that the average individual gets inspiration from what they can see. When you wake up every day and see that picture, your brain will keep sending a message to your body that it must lose weight. And it drives you to work towards your goal.

2. Draw Up A Weight Loss Goal

How many kg would you like to lose? How many inches would you like to drop to? When would you want to achieve it? If you are currently 100kg and you want to go down to 80kg in 2 months, then you know you need to get rid of 20 kg of fat over a period of 8 weeks. That is you need to get rid of at least 2.5kg per week.

When you create a plan for yourself, it helps you break down your big goal into smaller goals that you can work towards and achieve in measurable steps.

3. Get Rid Of The Scale

Stop checking your weight on the scale every day. It’s ok for you to weigh yourself before you embark on your weight loss journey. But obsessing over what your scale readings are daily will demotivate you. Check your weight before you get started, then weigh yourself at the end of every week. That will give you a better accurate reading of how much you’ve lost over a 7 day period.

For example, The 30 Day Fat Loss Program has 4 weigh-in periods over 30 Days. That is, on the 7th, 14th, 21st & 30th Day that you undergo the program, you get to check your weight to see how much you’ve lost. 2 – 3 kg loss per week is not uncommon among subscribers to the program.

4. Stock Your Kitchen With Fat Burning Food

When you open your refrigerator, what do you have in there?  What type of food stuff do you have in your kitchen? Are they fat burning? Do they support fat loss and increase energy?

Get rid of foods that don’t support your weight loss goals and replace them with fat burning foods. Fruits, wheat based foods e.g. Oats, leafy Vegetables, Pepper, Fruits e.g. Apple, Cucumber, Pine Apple, Bananas and plant Protein like beans are good examples of fat burning foods etc.

5. Stop Finishing Your Kids Meal

A lot of busy moms are guilty of this. When your kid does not finish their meal, do not finish it off for them. Eating their meals gives you extra few hundred calories which you have to burn off doing exercises.

Whatever you do, don’t eat your kids leftover. If you are worried that you’d be wasting food by putting it in the bin, pack and refrigerate the left over and save as lunch for the next day for them.

6. Drink Lots Of Water

I recommend between 8 – 10 glasses per day. Apart from the fact that your body actually needs it for hydration, when you drink ice cold water, it actually helps you to burn more calories.

Here’s the trick. Water is between 0’c – 5’c when its cold. When you drink it, your body warms up the water to when it goes down your throat into your the body. The process of warming it up actually speeds up your metabolism and burns up to 8 calories per glass of water. That is few calories you can burn per day just by drinking water daily.

7. Do Exercise That Fits Around Your Schedule

If you are really a busy mum, you will not have time for the gym. If you have a gym membership that you pay for but do not currently use, take my advice, cancel it!

What you REALLY need are work outs that fit around your daily schedule and that burns the highest amount of body fat at the same time.

Don’t worry, here are two exercises to get you started:

  1. Imaginary Skipping – Stand upright and pretend like you have a skipping rope in your hand. Then pretend like you are swinging the rope over your head while at the same time jumping up. Do this continuously and count each jumps until you reach 50. Stop & rest for two 10 seconds, then start again…this time count till you hit 100, then stop again and rest for 30 seconds and then start again until you reach 150.
  1. Burpees JackBegin in a standing position. Drop into a squat position with your hands on the ground. (count 1)
  • Extend your feet back in one quick motion to assume the front plank position. (count 2)
  • Return to the squat position in one quick motion. (count 3)
  • Return to standing position. (count 4)

Exercises like the Imaginary skipping exercise above helps you burn excess body fat while you are working out. This means, when you stop working out, your body stops burning fat.

However, In The 30 Day Fat Loss Program, I provide a high intensity work out system that will only take just 20 minutes of your time in a day. It takes into account that working moms are always busy. And after you complete the 20 minute workout routine, it continues to burn fat off your body up to 48 hours after your complete it.

8. Get Enough Rest/Sleep

It might surprise you to know that in other to lose weight successfully, you need enough sleep. According to sleep researchers at University of Colorado, America, a lack of sleep actually leads to weight gain as people who stay awake spend more time eating than normal.

When you sleep well, your body undergoes a repair process from the workout you had earlier in the day. When you maintain a good night sleep, it helps regulate your body metabolism and decreases your desire to overeat.

I strongly recommend at least 8 hours sleep. Avoid watching TV or using the computer late at night. Do your best not to consume caffeine too much and you’d be able to sleep well.

Whatever you do, as a busy mom, put it at the back of your mind never to be too hard on yourself. If you follow the tips I have given above and you combine it with The 30 Day Fat Loss Program, you will start seeing fat melt off your body. That is…visible result.

If you enjoyed this article, kindly use the share button below to send it to anyone that comes to mind that you know would absolutely benefit from it. 

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