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Healthy Living 6 cardinal rules of a sustained weight loss

Out of sight out of mind. Always have fruits and vegetables displayed in a bowl your house and you will eat more of them!

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6 cardinal rules of a sustained weight loss play

6 cardinal rules of a sustained weight loss

1. Eat! Don't starve. Don't skip meals

If you're hungry, find something healthy and EAT. Starving to lose weight always backfires cos you can't cheat nature. No one got obese cos they ate a banana or sweet potato when hungry.

It is the overeating and eating junk that does us in. Eat at least three moderate meals and you can have 2-3 snacks of small pieces of vegetables and fruits if you want.

2. Watch your portion sizes

I will post videos on it today. Buy cups and measure. Learn about serving sizes of all foods and calories. If you can't measure remember: at any meal, each portion on your plate shouldn't be bigger than your fist. Carbohydrates (rice, yam, fufu) should be fist sized.

Same with meat or fish or beans. So if you struggle with your weight like I do, you should not be eating an entire Kenkey at a meal or a plateful of rice, or more than a piece of fish/ chicken, a handful of nuts or a bread roll bigger than your fist.

3. Don't eat anything nasty just cos it's "healthy"

I've seen people in Ghana drink bitter unsweetened dark chocolate/ cocoa powder from Golden tree. My sister why? Blend some of that cocoa with a ripe banana, ginger and almond milk or plain yogurt & see how yummy that tastes! Spice your food well, use a little oil, salt, garlic!

My brother why the hell are you chewing dry lettuce leaves are you a goat? Lol. Learn how to use boiled egg, tuna, onion, olive oil and lemons to make this same lettuce taste amazing. See that fried rice I made in the pic below? It was so delicious I wanted to die and come back hahaha but less than 400 calories and made with less than a cup of rice but so many vegetables that it became a heap on the plate! All the yummy meals I made are less than 400 calories and yummy.

4. Thou shall not rush

That wedding, reunion etc. isn't a reason to starve or go on a bogus liquid diet only to gain all back cos it will happen. The best way to lose weight is slowly- just half a pound to a pound a week.

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So set aside six months or more if you need to lose 20- 25 pounds (like me) i.e.: 10 kg, a year or more to lose 50 pounds ie: 25 kg etc. Easy come easy go. If you rush it you'll gain it back fast plus your body might be flabby and worse, you'll lose your as$ & Boobs.

5. Consistency

Work out 30 minutes 5 days or more a week no excuse. So many free exercises on YouTube. Walk in your neighbourhood or up and down stairs. If you want a flat Janet Jackson tummy do sit ups daily.

Beyonce bum: squats. Michele Obama arms: pushups. As soon as you wake up or before bed at home. Eat consistently healthy and watch your portion sizes. Cut out junk food and make actual tasty dishes. Do it for one whole year and see if you don't see a change.

6. Do not surround yourself with junk/unhealthy food

My friend Solace Sarfo-Antwi says, replace all unhealthy meals with healthy ones so that when you're hungry you don't have any option but to eat healthy food. I agree, so true! If it is in your house, you are eating it!

Get the junk food out of your house and wrap the food that's not junk but you shouldn't be eating too frequently in a dark polybag and hide behind your cabinet- so you hardly see it.

Out of sight out of mind. Always have fruits and vegetables displayed in a bowl your house and you will eat more of them!

By Ekuba Bentil

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