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How to lose weight fast in Ghana

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how to lose weight fast in ghana

Obesity is in the rise in Africa and Ghana is not left out. Some many ofy Ghanaian readers have sent me numerous messages asking me to give them tips on how to lose weight fast with stress and the Ghanaian foods to avoid for weight loss programs.

Here is a mail I got recently.

Dear nimedhealth.com.ng,

I am Asambe from Ashanti kotoko Ghana, I am 24 years old lady…doctor, I have gained weight tremendously and it has become so scary. Just recently I checked my weight and it turned out to be 96kg and my body mass index was 30kg/m2. I am scared, I don’t want to die young from Obesity….please doctor what do I do to lose weight fast. Please help me.

My reply.

Good day Asambe. I understand how you feel. I will to you what to do to help your weight loss program as a Ghanaian. Authority health website Healthline, has partnered with weight loss and nutrition program Profile by Sanford to bring you 26 weight loss tips that are actually evidence-based and practicable.

1. Drink Water, Especially Before Meals (will help you eat less)
2. Eat Eggs For Breakfast
3. Drink Coffee (Preferably Black)
4. Drink Green Tea
5. Try Intermittent Fasting (very helpful)
6. Take a Glucomannan Supplement
7. Cut Back on Added Sugar
8. Eat Less Refined Carbs
9. Go on a Low-Carb Diet
10. Use Smaller Plates
11. Exercise Portion Control or Count Calories
12. Keep Healthy Food Around in Case You Get Hungry
13. Take Probiotic Supplements
14. Eat Spicy Foods
15. Do Aerobic Exercise
16. Lift Weights
17. Eat More Fiber
18. Eat More Vegetables and Fruits
19. Get Good Sleep
20. Beat Your Food Addiction
21. Eat More Protein
22. Supplement With Whey Protein
23. Don’t Do Sugary Drinks, Including Soda and Fruit Juice
24. Eat Whole, Single-Ingredient Foods (Real Food)
25. Don’t Diet — Eat Healthy Instead
26. Chew More Slowly
27. You see those junk foods in Ghana, avoid them.

To explain further , see these tips to help you lose weight

1. Never skip breakfast.

Skipping breakfast will not assist you in losing weight. You may miss out on important nutrients and end up snacking more throughout the day because you are hungry.

2. Consume regular meals

Eating at regular intervals throughout the day aids in the faster burning of calories. It also reduces the desire to snack on high-fat, high-sugar foods.

3. Consume plenty of fruits and vegetables

Fruits and vegetables are low in calories and fat, and high in fiber – three essential ingredients for weight loss success. They are also high in vitamins and minerals.

4. Increase your level of activity

Being physically active is essential for losing weight and keeping it off. Exercise, in addition to providing numerous health benefits, can help burn off the excess calories that diet alone cannot eliminate.Find an activity that you enjoy and can fit into your schedule. Dont be sedentary.

5. Consume plenty of water

People frequently mix up thirst and hunger. You may end up consuming extra calories when all you really need is a glass of water.

6. Consume foods high in fiber.

Fiber-rich foods can help you feel fuller for longer, which is ideal for losing weight. Fiber can only be found in plant-based foods such as fruits and vegetables, oats, wholegrain bread, brown rice and pasta, and beans, peas, and lentils.

7. Examine food labels

Knowing how to read food labels can assist you in making healthier choices. Calculate how a specific food fits into your daily calorie allowance on the weight loss plan using the calorie information.

8. Make use of a smaller plate

Smaller plates can assist you in eating smaller portions. You may be able to gradually get used to eating smaller portions without going hungry if you use smaller plates and bowls. It takes approximately 20 minutes for the stomach to signal the brain that it is full, so eat slowly and stop eating before you feel full.

9. Food should not be prohibited.

Do not eliminate any foods from your weight loss plan, especially those you enjoy. Food bans will only increase your desire for them. There’s no reason you can’t enjoy a treat now and then as long as you stick to your daily calorie limit.

10. Do not keep junk food on hand.

To avoid temptation, don’t keep junk food at home, such as chocolate, cookies, chips, and sweet fizzy drinks. Instead, choose unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice as healthy snacks.

11. Reduce your alcohol consumption.

A standard glass of wine can have the same number of calories as a piece of chocolate. Drinking excessively can easily contribute to weight gain over time.

12. Make a meal plan

Plan your breakfast, lunch, dinner, and snacks for the week, keeping in mind your calorie allowance. Make a weekly shopping list if you find it useful.

Using these tips will get you that healthy body you crave. I know you will find these weight loss program helpful.

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