ACCOMPLISHED

                                               

                                                 MY OFFICIAL NEW YEAR POST


 Happy New Year To Everyone!!!
     (Been the first post of the year). If you didn't make it to your fitness goal last year, not to worry.....this is another year in which you are once again privileged to re-write/re-state your resolution. My first resolution is to post regularly (covering eyes). So be on the read-out (if there's any word like that)cos I'll be dashing out eye openers.
     Hope we all started our year on a beautiful note? Mine started stressful! But as always, I'm thankful.
       I'm going to start by repeating what we've heard overtime, as regards or pertaining to either a business start-up,personal/confidential issues, carrier improvement etc.. and (I might have as well mentioned it in my past post)) as per health/fitness/fat loss drive/push.

"You have to find something to drive/boost/motivate you, something that can ignite your inner fire and then let the rest take care of itself. There sure will be boring days and there will be plateaus and there will be days when you don't want to get off the bed. Change how you see yourself(perception) and how you feel about yourself, that's the only way you can persevere through these moments, not by changing your diet plan or your work out routine. When you doubt, get confused, "Eat less, move more", "Health is wealth".

   I have spent a good time of my life pursing fitness, and I love physical fitness and health; coupled with the fact that I love for people to be healthy, whether its mentally, physically, or emotionally, and its just a great opportunity for me to do something I love and have an impact on people's health.          I presently weigh 67kg. Fluctuating though! between 66kg and 67kg. Making it 50kg in total that I shed off. Wow!!!that's a whole being taken out of me. Peeps have always commented on my fitness and its something I pride myself on.
      Having done this, I'm here to help you through yours too. I'll post regularly on healthy living/habits and you can always ask question/give comments.
        There are also two(2) packages involved-
         Standard and Premium
                  Premium
                   Monthly                                           
              Personal training every Saturday
              Calorie control/follow-up and lifestyle all through the week
              Freebies involved
             (persons must reside within Lagos)
                              #40,000
                 Standard
                    Monthly
               Once for personal training and check-up
               Calorie control/follow-up and lifestyle all through the week
               Freebies involved (not as high as the premium)
               (persons must reside within Lagos)
                                 #20,000
For further enquiries and bookings, contact via whatsapp- 08151327638 or bbm 2BB46546
      On a final note- I need you all to write in the comment box below what your resolution this year is concerning your weight loss\fitness goal.


                                                            PICTURES

                                                      

                                                 106 kg                                   66kg

                                                  66kg                                  106kg
                                     

                                              

WEIGHT REDUCTION PLAN\DIETING SUPERSTITIONS

 
                                                                                                                                                                                   Hello guys!! Hope you're all having a beautiful week? Remember to always be thankful in all.
         So am talking about some weight-reduction plan Superstitions/Fables that I have overtime studied (with personal experience and research back-ups). These will go along with the 'Truth' and 'Help' (solutions).
       

UNWRAPPED.......

Superstition/Fable 1:
        "Obesity\Overweight is hereditary"
Truth:
         There does seem to be a genetic link but only in a small number of people. Most experts agree that while genes may have a part to play, they still don't explain the recent paid increase in Obesity that's been seen in recent times. It is believed by them that while we inherit "fat" genes from our parents, we also inherit their bad habits such as a poor eating habit and lack of exercise- and its these poor lifestyle habits that have more important part to play in weight gain.
Help:
         Making lifestyle changes such as exercising more and eating healthy will help everyone in the family lose those pounds, so get everyone involved rather than doing it alone. 



Superstition/Fable 2:
          "Weight Reduction Plan/Dieting, don't work"
Truth:
          The key is to follow a moderately restricted diet plan rather than an extreme diet that bans favourite foods. You'll be far more likely to 'give up' if you follow a diet that has too many restrictions and end up telling yourself that the 'diet didn't work'.
Help:
          Make sure you follow a well-balanced diet plan that enables you to include your favourite foods, and never try to lose more than 1-2lb a week.
 Note:
         Will not tell peeps to follow my dieting/weight loss plan (first publish), because its an extreme one and might not work well for some. I guess it worked for me cos I was "crazy" on losing weight.



Superstition/Fable 3:
           "Pasta, rice, bread and potatoes makes you gain weight".                                                    Truth:
            Ordinarily, it is the fat added to the carbs (the above) that boost their calorie content, such as butter/margarine on bread, beef and creamy sauces with pasta, and frying potatoes to make chips.
Help:
           Choose high fibre carbs such as whole meal/wheat pasta, whole meal\wheat bread and brown rice. These will help fill you up because they contain more fibre than their "white" counterparts. Remember not to add too much extra fat.



Superstition\Fable 4:
          "Late night eating makes you gain weight".
Truth:
          ''Eating in the evening makes body store more fat because it is not burned off with activity". Many people believe this. In reality, its your taking in of too many calories through out the day that will make you gain weight but if you eat less calories than you burn each day, you'll lose weight, regardless of when you consume these calories.
Help:
          The only obstacle in the way of your losing weight is if the calories in your evening meal added to the calories you've eaten during the day is more than the calories you've burned during the day. So, get into the habit of planning ahead and always make sure you have enough calories left for dinner.



Superstition\Fable 5:
           "Honey is less fattening than sugar".
Truth:
           Honey contains about 75% simple sugars and 25% water. It's actually higher in calories than sugar making it less appealing potion for slimmer's. 1 teaspoon of honey contains 25calories, compared with it 16 calories in 1 teaspoon of sugar!
            Nevertheless, its darker varieties contain good amounts of naturally-occurring plant chemicals called 'flavonoids', which act as antioxidants and may help to lower the risk of heart disease.
Help:   
           If you like honey, use it in small amounts.




Superstition\Fable 6:
            "Nuts should be avoided if you want to lose weight because they are fattening".
Truth:
              Nuts help keep blood sugar levels steady and leave you fuller for a long time. Although, they are high in calorie and fat. They also contain fibre, protein and many other vitamins and minerals, and so can contribute to a healthy diet.
Help:
             Just have small amounts, remember to count calories and choose those that are unsalted to keep salt levels down. So, I see no reason why you cant eat nuts when you are trying to lose weight. 
Take Away-
  People get caught up in long-term visions of the future and lose hope. They think that if they lose such pounds that they'll be magically happy. But that's not how it works. Its the process. There's always a simple choice to make in the present. Take these choices once at a time. Forget about yesterday. Forget about tomorrow, and just focus on what you can do now- One day you'll find yourself on top, and you'll hardly ever know how you got there. See yah!!!




     
                                                                     PICTURES 
                                              



                                                  

87kg

 

87kg

 

116kg-87kg

 

116kg-87kg

 


a friend and I (87kg)

87kg

87kg

      

116kg-87kg

 

'DO'S' THAT CAUSES BELLY FAT

 Hey everyone!
      Its been a while I posted in here, hope you're all having a nice and smooth one in your endeavours. Won't really be talking so much about myself but will show pictures of my work in progress at every point and talk more on the mistakes I encountered, this will help you avoid such.
     I'll be writing on:-

                               Do's that causes fat in the belly

  There's no way you can hide your bulging belly fat in every cloth you put on. Check out these Do's that can cause belly fat and be sure  that doing the opposite will help you lose the unsightly bulges and shape up.

•           Not being conscious of your calorie intake and using a lager plate for your meal:-

      Whether its a party, snack, or just a regular meal at home, be conscious of the size of plate you use to eat. Obese individuals prefer large plates over smaller or medium-sized ones.
Reasons- they have more space for their food.
Truth- you tend to consume or take-in more than your body needs when you go for larger plates which makes you pile up food and that leads to more fat stored in your body.
Solution- get used to using smaller plates and resist the temptation or urge to go back for more when you've already had enough.

•            Depriving yourself of sleep:-

      It is difficult to get rid of belly fat when you don't regularly get enough sleep. The ideal sleeping hours for adults is seven hours to nine hours. Maintaining the habit of not sleeping well regularly increases the level of one's stress hormone which in turn makes one crave sugary foods.
Solution- Try your best to sleep well, get the recommended hours of sleep every night by so doing it will help balance the stress hormone while boosting the hormone that causes one to control appetite.

•           Lack of enough protein in your regular diet:-

     It is not healthy to deprive yourself of protein-rich foods. Adults should
 consume at least 20 to 25 grams of protein in each meal (depending on one's activity level and body size). This helps ensure excellent health.
Solution- Consider eating high protein foods. (My example, turkey, skinless chicken, salmon and eggs etc.. Don't be scared of the fat in them, they are low in fat and high in protein)

•           Late night eating:-

      Going to bed on a full stomach causes belly fat and increases the risk of indigestion, since gravity is no longer at work while sleeping.
Solution- Avoid eating at night and incase you feel a bit hungry just snack on fruits.

•          Taking soft drinks regularly:-

       Consuming one or two cans of soft drink a day causes your waistline to increase. The high amount of sugar used in soft drinks trigger your craving for food, so you end up eating more than you should at meal time.
Solution- If at a point you have a serious craving for a satisfying drink, opt for healthy smoothies, fresh fruits juices, or a glass of water probably with a drop of lemon or lime to change the natural taste.

•          Emotional eating (when Sad, Angry, Upset):-

       Emotional eaters are those that find themselves eating absent-mindedly when their emotions are at their peak. The end result most times is getting hideous belly fat.
Solution- Try snap out of it, drink a glass of water, talk to a friend, or take a relaxing walk. Keep youself occupied with things that do not involve eating.

•           Consuming low-fat foods frequently:-

       Not all high fat food and drinks lead to more fat storage in your belly. e.g. monosaturated fats are not too bad for you. Foods such as avocado, olive oil and seeds work well in conquering belly fat.
Note- Be wary of too many low-fat foods, since manufacturers often add sugar to these items.


    Avoiding these 'DO'S' or bad eating habits will help you get a flatter tummy, a more gorgeous body, improve your body size and overall health.

                                                      Me, having lost 21kg (46.3 pounds)

                

 

95kg (209.4pounds)

116kg to95 kg      

95kg



PITFALLS\SUCCESSES

 Hi Lovelies
       Hope you're having a swell day. I wont really be writing lengthy words,just writing it out however it flows......(smiles)
        I went on with the same exercise routine(details in my last post....www.temistots.blogspot.com) but stopped the diet routine of fish, vegetable, beans, wheat, fruits, and water so I wont end up in a CRASH diet, knowing fully well that I want this to be a life time change and not for a period of time. It is better not to start a diet that has an expiration date.....focus on a lifestyle that will last forever. What I did was just to reduce portion of my meals and calculated all my calorie intake not letting it exceed 1000 per day.
         I lost 5kg more by the end of another 2weeks (making it 10kg in a month). Weighing 106kg, my self-esteem and self-awareness grew tremendously. I realised how beneficial it was to be on a weight loss journey. I personally have always considered myself to be attractive regardless of my size but through other peoples opinion about my physical changes I've noticed how superficial the world is. Sometimes I let myself down. when this happens I just hurt a little while and then I get back up and keep going. other times I exceed my expectations and get excited about the fact that I set a goal and I overcame it.(my biggest challenge was myself) I get angry when I didn't see progress on the scale (plateau stage)because i had imagined myself to have lost about 20kg at the end of one month. Before and after pictures helped me overcome this challenges,rather than focus on the fact that my weight wasn't stable, I focused on progress pictures. That was what kept reigniting my wanting to lose weight.    

Encouraging Words......
#        Exercise to be fit, NOT 'SKINNY'.                                                                              Eat to nourish your body and always ignore the haters, doubters and unhealthy examples that were once feedi. You are worth more than you realise.
#         If it doesn't challenge you, it wont change you.
#         Of course its hard. Its supposed to be hard. If it were easy, everybody would do it. Hard is what makes it great. 

                                                                   Pictures 

                                         

106kg

106kg (with cousin)

106kg 

106kg

KICK START /COMMITMENT

Hi dearies,
     Hope you're having a really nice day. This would be a continuation of my first post(my push). I'll try to go into details of how I started, what it was like, how much I lost in two weeks(with pictures), meal all through the two weeks, my weight loss buddy, extras and blah blah blah blah......
GO.....
    I registered at a gym not so close to my house, which I needed to bike(to and fro)mornings and evenings(although I changed gym after a month having found one close to my house). I became a 'die hard' because I went everyday (morning-3hrs and evening-2hrs)except on Sundays and since I had plenty of time to fiddle with having just concluded my university and awaiting a good job.
  My target was to lose 20kg(said by the gynaecologist)but with time, I got to know that technically, the high weight range for my height is 169pounds. Starting with jogging and treadmill, I couldn't jog a minute at a stretch, at some point I broke down in tears asking God why I had to go through so much pains and what exactly I had done wrong to attract all these torment. At that point I failed to understand that I am wonderfully and fair fully made but I dragged myself into this obese state by giving in to unhealthy eating habit and lifestyle and he was compassionate that he made me realise it in-time before it got out of hand. I tried the fast walking method on the thread mill since jogging wasn't easy, I did aerobics,dancing(enjoyed it because I love dancing). I felt pains especially after waking up in the morning, I couldn't balance my feet well on the ground. My heels  were like 'don't move me' because of the much skipping and jogging. I also was taught  how to swim, so I swam thrice in a week-was at first sacred of water but sooner than later became a 'shark' (wink). The good thing about swimming is that you lose pounds in a pleasurable way-no sweat.
  My family and friends actually said I couldn't and wouldn't lose weight due to my eating of large portions. In two weeks, I dropped 5kg(11pounds) and the first significant change after two weeks of working out consistently was the reduction on my tummy. 
 Weight loss buddy
Yea, I did have a weight loss buddy(met her at the gym),she weighed 115kg(see her pictures below). We held ourselves accountable. Having accountability partner in weight loss journey heightens your chances of losing weight.
Exercise routine
- thirty minutes on treadmill, which I jogged for 4/5 minutes (not at a stretch). Did a fast walk all through(with tears)
- fifteen minutes on the cycling machine
- skipped 1,500 counts (250 at a stretch) 
- five minutes in the sauna
- 45 minutes swim(20 laps)
Meal
  Beans, smoothie, vegetables, fish, pomo, all kinds of fruits, wheat bread, wheat flour, skimmed milk and lots of water.(placed myself on a 1000 calorie diet) so I measured all these before taking.
#Notes#
The lure of unhealthy food- I'm going to start by saying I loved bread and ice cream. Was told by my trainer that all the starch I took in goes to my major problematic areas-particularly my thighs. When I gave them up (bread especially) I realised he was right. I noticed overtime that unhealthy(starch/carbohydrate) impacted my fat storage.
   Lifestyle changes-  The changes were along the line of not having to eat fast foods, eating more fruits and vegetables,drinking plenty of water, working out(exercises)..... 
Encouragement from all side- Absolutely, everyone needs some type of external strength which helps in the continuity on the weight loss journey, since of course its such an overwhelming and long-term process.
Practical tips- Read every food label and monitor the calories of each of your meals and snacks, eat them also in smaller portions. Drink a gallon of water everyday, consume little or no salt and most importantly get to know your body.
On a final note.......... 
   You have to be committed to this. There is no fast rule or process. Once it is accepted and forced onto your subconscious, you can begin with a clean mental state and be able to take things one day at a time.
Extras......
Amount of calorie in my smoothie- 
       A slice of water melon- about 76/86calories (measured an compared)
       1 plum- about 30/40 calories
       1 apple- 70-100 calories
All blended together to make a smoothie(Approximately 176-220 calorie)
                                                                  
                                                                       PICTURES                  

                                                           My weight loss buddy(115kg to 80kg)                                                           

My weight loss buddy: from top left And bottom left(115Kg) top right(95kg) bottom right and middle(80kg) 

                                     

Me at (111kg) having lost 5kg

Swimming time!

Breakfast time!

111kg

loving my flat tummy

Second week

Third day

End of 2weeks (111kg)

 

INTRODUCTION/MY PUSH

She's Yetunde, from Lagos state(ikorodu),she's jovial (laughs a whole lot),fun loving, blah!blah!blah! The once awarded big bold and beautiful(winks),Mass communication department, OOU (2012).Last born of three... 

  This is going to be my first post on my new blog.(not a professional thing, just a personal stuff. Thanks to dara and deola). Its all going to be a step by step post(with pictures) of my weight loss journey, techniques(involving workouts) that worked for me, pitfalls and successes, pains and gains etc.. "My goal and aim is to help others avoid mistakes as I have, be a source of motivation and empowerment and to make a difference on a task that seems so insurmountable.(Hope u guys will pardon my shortcomings in all)

     To my best of knowledge, for one to get on at something so hard and well, one needs a push. Which is what will make such individual keep going amidst pullbacks of any form. All my life I took being fit for granted. I was clearly overweight. I was 255.7pounds(116kg). I ate a lot and as a result I constantly gained weight from that. My family and friends use to pick at me all the time about my size. I tried so many unhealthy extreme fad diets(especially in my university days),unnecessary short term stuffs resulting to ulcer. And that of course never worked.

   My push

I obviously wasn't(internally and externally)healthy. I had pains all over especially the joint areas. My body so hurts that I wondered how I got to this obese stage. I thought it was manageable because I could move around and as well dance. The height and PUSH was when I realised it had so much eaten deep into my health that my monthly period stopped flowing. For like 4/5 months I was off the blood(I wasn't Preggy)and when it did pop out finally, it only would dot my panty liner. Went seeing several doctors that kept on prescribing contraceptive pills, saying it corrects it one way or the other....but come to think of it ,how long am I going to be on pills? When the time comes for me to start bringing forth babies how is that on earth going to happen knowing fully well it prevents conception. There and then I was advised to go see a gynaecologist. I was scared by what disease will be said or told I had, but it was a different story entirely. Immediately he saw me, the very first thing he did see were my huge and mighty thighs and the next thing he said without hearing me out yet was I should go on the scale. Lo and behold my weight was way too much for the scale that it broke. I was so embarrassed that he directed me somewhere else to check my weight and the result was 116kg(weight) 5'8(height), at that point he remembered he had not asked why I came, then he asked and I told him about my menses ish, he simply told me to get off 20kg out of me first then come back to be told what medication to take. I was down and dry. I lay on my bed that morning in October thinking about what to do, how to go about it and all. Then I arrived at a conclusion that I was going to join a gym and promised my self that I was going to get my health back. My health(monthly cycle)was my push.

  I snapped out of my day dreams and laziness. This is a battle and I must win, knowing fully well I had a lot of force to reckon with. I knew there was something wrong with my system and I needed to make it right. I have always believed fitness is an entry point to help build a happier and healthier life. When my health is strong, I can be capable of taking risks. I'll feel more confident to ask for promotion. I'll have more energy to be a better mom, aiming to be the best wife. I'll feel more deserving of love.

 Are you currently struggling with your weight?
Are you presently undergoing a fad diets or weight loss plan that will or has worsen situations like mine did?
Does your dream plan(future) seems attractive but your being obese weeps it all?
As a teen or young adult is your self image so low or off that makes you think you can never have the best or be termed the best?
Have you so withdrawn to a shadow of yourself that you can't face and stand up for yourself?

   I have this for you! You can be happy!!! Let the worse thing of all that you going through right now be that big PUSH for you. If I could do it, you can too. I have never being this slim all my life.(68kg) is what I do weigh now, I didn't undergo any surgery, I worked out my fat! If I tell you its been all rosy all the way, then I'll be lying. I'm not saying it will be easy but I'm telling you it will be worth it. My PUSH pulled me through all the way. A lot of times I fell, but I picked myself up. First thing you should have when wanting to embark on the weightloss journey is the PUSH. What is yours?  Remember! No goal was ever met without sweats.