Being mindful of the amount of calories in the foods we consume is key and very practical in keeping an effective weight management regimen. But sometimes, indulging in certain “comfort foods” which are mainly junk foods becomes quite hard to resist.
Junk foods are usually loaded with calories with little or no nutritional value. Yielding to them frequently may be detrimental especially for someone on a weight loss journey. However, if one is aware of the calorie content in some of these foods and the amount of exercises needed to burn off the calories, limiting consumption to the barest minimal or a total do-without might just be easy. Don’t you think so?
Imagine enjoying a chilled drink of coke knowing well that just 33cl of it contains 139 calories. Burning that off entails – 14 minutes of intense cardio (running, swimming, skipping, cycling) OR 19 minutes of strength training/body building moves using weights. Wow, right?
Are you a lover of KFC chicken and chips? A large portion of KFC French fries packs about 430 calories. Combine this with 3 KFC crispy chicken pieces with a whooping 570 calories! To use up these 1000 calories, you’ll need 2hrs 3minutes of intense cardio OR 2hrs 45minutes of strength training and dumb bell moves.
A 450g of chocolate cake without frosting contains about 1670 calories. To burn off these calories, be ready to do: 60 minutes aerobics (505 calories) + 60 minutes medium intense Pilates (450 calories) + 60 minutes skipping (720 calories) = 3 hours of moderate exercising. Alternatively, 60 minutes of HIIT (High intensity interval training/workout – sprinting, swimming, rowing, stationary boxing and circuit training routines) can also be engaged to burn off these calories acquired within few minutes of pleasure.
Let’s take a look at the amount of calories in 3 common Naija foods and how to burn them up.
1 cup of garri which makes just about a wrap of eba has 360 calories. Brisk walking for about 3-4 miles within an hour will burn off 360 calories effectively.
A slice of white bread weighs about 25g with 66 calories. Consuming 4 slices is approximately 264 calories. To work off this, do 30 minutes on the statutory bike.
Can’t do without rice? Most people can’t. A cup of cooked long-grain white rice has 206 calories. Take an hour stroll after meal to burn up the calories and you’re good to go.
The calorie content in your choice of animal protein and cooking oil especially, plus how you cook your everyday meals should also be considered when calculating calorie intake. Hence, it pays to always use healthiest methods of cooking.
Are you willing to spend all hours of your day working out? I bet not!
Treats are awesome. Nevertheless, as gratifying as having some favourite snacks and foods may seem, it’s best to limit intake of junks and calorie-laden foods to as minimal as possible. And when serving, portion control is the word!

The more I scroll through social media the crazier the ideas I have. I’ve been stalking some cosmetic surgeons and celebrity trainers. I wish I could just go and hand over myself to them really.
Wouldn’t you love to spend the next week at a luxurious spa to shed those extra kilograms and lose those labs? Impractical? Okay, here is a DIY approach to getting back in shape. Let us try these more practical steps. These steps are also very effective if you are trying to get your revenge body after a break up.
1. Hit the ground running
 Start every day with physical activity. Don’t even think about it! Before checking email, taking phone calls or applying make-up, get out the door for a walk, jump on your home treadmill or go to the gym. I know you are going to complain about traffic going to work but you can also turn your house chores to a work out. Scrub that bath tub harder!
2. Eat breakfast every morning
 You should eat breakfast, preferably at home, so you’re not tempted to eat junk at the office. Skimping on breakfast usually backfires and causes over-eating later. Start with a high fiber breakfast, such as oatmeal to regulate the system and fill you up.
3. At lunch, eat only lean proteins
My new go to lunch for the past two weeks has been ewa agonyin. Beans. Lean proteins such as seafood, poultry, extra-lean red meat, fruits and veggies (fruits and veggies are an unlimited item in your menu). Banish refined starchy foods and sugars from lunch and dinner until you lose your desired weight. It doesn’t have to be fancy.
4. Give your muscles some TLC
 You must build up to at least 10,000 pedometer steps minimum — but 12,000 to 15,000 steps per day average — to lose weight and transform your health with ease. Those fitbit that are in fashion now have an actual purpose. You can also download similar apps on your devices.
5. Drink
 Drink water, that is. Rehydration is key. Focus on downing six to eight glasses of water daily. Add a lemon or orange slice for vitamin C to burn fat and decrease inflammation. Both your stomach and skin will thank you for it!
6. Eat light at night
At night time, you want to consume fewer calories than you would early in the day. Soup is ideal for helping you feel satisfied with fewer calories, so you don’t go to bed feeling too full and can wake up hungry for a good breakfast in the morning.
7. Sleep at least seven to eight hours, nightly
 Study after study has shown that sleep disturbances are correlated with weight problems. I know it may not be possible every time but you have to try.
8. It takes a village
 Spend your time with like-minded people and avoid people who will sabotage your goals. This is an important feature of being at a spa, one reason being there makes achieving weight-loss goals so easy. If your spouse or friends are not on board, it will be difficult to stick with any plan.
 

Is it necessary to eat ahead of a workout especially in the mornings? How often do you skip meals before heading out to the gym? For fear of restrictions from feeling full or sometimes seen as extra stress, not bothering with food prior to workouts comes quite easy. But in reality, this isn’t ideal. You may not know, but it’s a possible way of undoing the very thing you’re working hard to achieve. Do you know that exercising on an empty stomach often leads to unhealthy breakdown of muscle tissues?
Ever experienced your tummy growling in hunger during a workout? Starting workouts without fuelling is totally wrong. Whether trying to lose weight, build muscles, or simply to keep fit, your body needs fuel (energy) for workouts. Eating provides your body the burst of energy it needs to make it through workouts. Not eating before workouts may cause light-headedness and undue fatigue as your body gets low on stored glucose. In such situations, your body uses up muscle energy. In addition, your metabolism is negatively affected and your ability to burn calories is significantly limited.
Pre-work out Meal
Eating the right foods before workouts are very vital, and in fact shouldn’t be ignored. Carbohydrates are essentially what keep your body energized during workouts. Protein is another indispensable nutrient for pre-workouts because of their muscle-building abilities.
 A mixture of healthy carbs and proteins like whole-grain cereals with low-fat milk/ yoghurt, brown rice with lean protein (fish/turkey/chicken), toasted wheat bread with eggs are some healthy sustenance to consider at least 2-3 hours before your scheduled workout. They’ll digest and absorb easily into your system and keep you energized throughout your exercise. 
However, some fruits and vegetables also contain healthy essential carbs that are crucial and should be on your pre-workout diet list. Carbs in fruits are quick digesting thus immediate source of energy right before a workout. If sometimes short of time to make a meal or with less than an hour before workout, snacking on just a piece of apple or banana is all you need to fuel up 15-30 minutes earlier.  
Are you aware that some fruits are outstanding fat burners? Plus the fact that smoothies are easy, fast, filling and low-calorie ways of getting energized make a combination of vegetables and energy boosting fruits the smartest approach to get prepped before workouts.
Thinking of going the smoothie way? Here are some balanced combo suggestions:

Grape, Orange, and Spinach
Banana, Apple, Oats and Greek yoghurt
Peanut butter, Kiwi, Kale and low-fat milk/yoghurt
Almonds, Oats and Strawberries with a dash of green leaves and low-fat milk
Date fruits, Banana, Apple and Carrots

And don’t forget water, you need lots and lots of it to stay hydrated during exercises.
Pre-workout food, smoothies, or snacks? Which works best for you? It’s important to note how your body reacts to the kind of fuel you give it. Only then can you decisively figure out the most suitable eating plan.
 

Yoga helps women get through the various stages of pregnancy and post-pregnancy effortlessly. Simply said, right?
Pregnancy sure comes with so much excitement and of course, some series of challenges (considering the numerous hormonal, emotional and physical changes that accompany it). And for some women, the experience can be totally overwhelming. But over the years, lots of mums-to-be and mothers have been able to successfully improve their overall wellbeing while also finding a sense of balance by practicing yoga.
Since inception, yoga has proven to be a very effective relaxation technique. The life enriching benefits of yoga are too numerous to be ignored especially for expecting mothers. Some of the many overall benefits of prenatal yoga include:

Improved sleep,
Reduced risk of prenatal depression,
Overcoming stress and anxiety
Increased stamina, focus and flexibility of muscles as the uterus enlarges with baby weight.
Relief from common pregnancy discomforts – nausea, breathlessness, and back pain.
Enhanced connection with the little one growing inside you.
Staying physically fit during pregnancy and post delivery.

Asanas are the most suitable and safest prenatal yoga poses. Let’s take a look at some popular ones and their specific benefits.
Extended Side Angle Pose (Utthita Parsvakonasana)
This is a much needed body stretch that works in opening up the hips. It also increases stamina and strengthens the legs. Pose can be practiced from 1st trimester.
Method:  Stand straight with feet wide apart; bend right leg at the knee 90 degrees while extending the left leg sideways. With arms stretched out to the sides palms down, raise your left arm upwards and stretch it right above your head. Ensure to keep arm straight.
Bend your right hand at the elbow and place it on right knee. Inhale and hold pose for at least 60 seconds. Exhale and return to start position. Reverse legs and repeat pose.
Hero Pose (Virasana) with Goddess Arms
This pose helps with swollen legs while also very effective in improving posture, and relieving tension in upper shoulder and neck. It strengthens the arms, shoulders and upper back too in preparation for the many hours you’ll spend carrying your baby.
Method: In a kneeling position (pad knees with a folded blanket/towel for comfort) with inner knees together and thighs parallel to the floor, position feet slightly wider than hips. Lean upper body forward slightly while sitting your hips in between your feet (use a pillow as props). Rest weight evenly between feet and inhale. Extend your arms out to sides and bend elbows slightly with palms facing up. Hold position for 1 – 2 minutes. Lift arms higher and hold pose for 5 minutes.
The Sleeping Abdominal Stretch Yoga Pose (Supta Udarakarshan Asana)
Want a pose to ease stiffness in your spine? Try this out! It’ll also help in improving digestion. This is quite handy in seeing you through 2nd and 3rd trimester without hassles.
Method: Lying down on your back, place both hands beneath head with fingers interlocked. Bend knees ensuring the soles of your feet are on the ground. Turn your head to the left and legs to the right in one fluid stretching motion to produce a twist at the waist (you should feel your spine stretching). Repeat this sequence on other side with lowering of the legs towards left and moving the head towards the right.