STARTING OUT (PART 2): EAT REAL FOOD, LOSE WEIGHT!

Did you know that contrary to most views that you need to eat well to lose weight? Yes you do! In fact, it is advised that we eat 5-6 small meals daily in order to lose weight. Like most people, I used to think that food made people fat and that losing weight meant starving or eating almost nothing or even cutting off a particular class of food (especially carbohydrate). But I was wrong. From my experience so far in this journey I realize there absolutely no need for any of these.

Starving or skipping meals means you are depriving your body of the nutrients it needs to function properly and replace worn tissues.  You also risk developing an unhealthy relationship with food because you are likely to binge unhealthily when you resume eating.  Yes, you will lose weight (water weight) but I promise you that you will gain it all back once you start eating those foods again.

Food is a very important part of weight-loss but it is equally important that you eat in

MODERATION. You cannot stuff you face with food, especially bad food, and expect to lose weight.  Yes, exercise is great but if you work out intensively for 2 hours a day and spend the remaining 22 hours eating crap, you won’t lose weight. It is as simple as that.  It is important that you eat the right kind of food, the right quantity and at the right time too. I eat nearly everything but in small potions.

To get this right, you need to start considering your food portions especially the ratio of your carb to your protein and vegetables. Some people do this by counting macros of fats, protein and carbohydrates (Click HERE to learn more). This is actually great because you know exactly what you are eating but I don’t. Mostly because I am too lazy. So I simply use the plate measurement style to check what I eat. This is dividing my plate into four for most meals, half goes to vegetables, one-fourth goes to protein and the other one-fourth goes to carbs.   I try to make sure my carbohydrate isn’t more than a fistful.

what your plate should look like

For beginners who wish to go with this method, I will suggest you start by swapping your current eating plate for a smaller one, a saucer preferably, until you are in better control.  PLEASE AVOID SECOND HELPINGS! It is those extra helpings that get us those belly pouches. Lol. so do your best to avoid it.  To feel fuller and avoid eating so much, try the following tips:

• Drink a glass or 2 of water before meals
• Eat slowly and chew each spoonful thoroughly. Stretch it to up to 15-20 mins if possible
• Never eat while watching television
• Drink another glass of water after eating
• After you dish your meal, pack up the remnant in a container and store away asap

I understand that people are skeptical or even afraid of carbohydrates but you cannot afford to cut that off completely. It provides you with energy to work out and do basic everyday activities. What I have done is to swap white carbs, which I believe isn’t very great for the body, for brown carbs that are richer in fiber. Find heathier alternatives to satisfy your sweet/sugar cravings too.

MY ALTERNATIVES

Here is a list of alternatives I use for some popular carbs

WHITE RICE – Bulgur wheat, brown rice, (ofada rice will do too) couscous

WHITE BREAD- Whole wheat or whole meal bread, oatmeal bread

GARRI-  Oat meal, unripe plantain flour, whole wheat flour

IRISH POTATOES- Sweet potatoes, parsnips

Below are some of my meals. 

Jollof rice, plantain, chiken and veggies

Noodle stir fry

Brown rice, stewed gizzard and steamed veggies

A good cure for a sweet craving

Basmati rice, steamed veggies and lamb ribs in oiless stew 

creamy oats, coconut and chia seeds. Ideal for breakfast!

Bulgur stir fry. ideal for lunch or dinner

Quit thinking that eating will make you fat. You need to eat the right foods and cook them in a healthy way. I have lost almost 30kg eating healthy, You can too!

Same Top, 7 months difference!

Don't forget to follow my journey on instagram (@ella_az) for daily motivation, meal ideas and my struggles.


***DISCLAIMER: I am not a nutritionist or fitness expert. i am only writing based on personal experience.