Weight Loss Archives


latenight eating

Your day is far spent and winding down. You had dinner around 7 or 8 pm, but, you still have the desire to munch on something before you hit the bed. When the desire is at its peak, it’s hard to focus on anything.

To help yourself, you open the fridge and grab a quick bite, or, if you are really hungry, you warm up some food and help yourself.

There is absolutely nothing wrong with this picture, even if it is in the middle of the night, except if you are eating the wrong foods. (And trust me, this is one of the times when you really feel like eating foods that make you grow fat.)

Well, should you really be eating late, you may ask? I’m going to answer that question in this article and outline the best foods to eat before bedtime. You are also going to learn the food types to avoid at night if you are looking to lose weight.

Now, the problem with why people find it difficult to lose weight when they eat late at night is due to the nature of the foods we have or are used to. The typical Nigerian meal coupled with our ever sedentary (lack of exercising) lifestyle will make you gain weight. Factor in the fact that the body’s metabolism (ability to burn fat) slows down as the day winds down, and you will always have extra stores of fat.

However, following what you are about to learn, you should be able to eat even up to 15 minutes before your bedtime and still lose weight.

First, you want to remember that eating, rather than avoiding food, is one of the best ways to burn fat. If you get in the habit of starving yourself, you will set your body to a “starvation mode” and signal it to be storing, instead of letting go of fat.

So, what you want to do is eat when your body says it needs food. Sometimes, however, you may find that just drinking water when you feel like eating could assuage your desire for food. So, you want to be sure that your body says it needs food. Next, is to make sure you eat only foods that will naturally assist you in burning fat.

Which brings us to the food types to be eating especially in the night. But, before I get into that, I want to talk about the foods to avoid whenever you feel like taking a bite at night.

Top of the list are carbohydrate rich foods like white rice, white bread, garri, and indomie. You should also avoid foods that are high in sugar like ice cream, cookies, biscuits, and chocolate.

Carbohydrate and fatty foods will encourage your body to store excess fat and make it difficult to lose weight. These foods are loaded with fat and calories, and eating them in the night doesn’t give your body the chance to burn the extra calories before you sleep.

Best food to eat at night to lose weight

The number 1 food source to choose to eat from, especially late at night is protein. High protein foods like:

* beans

* moi-moi

* soybean

* chicken

* extra lean meat

* turkey

* sea foods

* low-fat dairy products like skimmed milk, yoghurt, cheese, nuts, and

* eggs

are associated with increased metabolism, regardless of when you eat them.

Protein rich foods will help to boost your metabolism and stimulate muscle growth. Muscles are actually good because they burn more calories than body fat. Plus, protein-rich foods contribute more to repairing and maintaining muscles after exercising.

And even while you sleep, you can be certain that your metabolism will still be on instead of shutting off. This will increase your resting energy expenditure and, according to studies, will still keep your metabolism high into the following morning, as compared to when you don’t eat before bed or when you consume carbohydrate foods before bedtime.

So, protein is the top food choice for when you have to eat at night before bed. In the absence of protein, you want to settle for fruits like carrots, apples, watermelon, cucumber, and banana. Fruits are mostly low in calories and are better when compared to ice cream or biscuits. Remember that it is the excess calories that cause weight gain.

Bonus tip:

It is already proven that eaten protein rich foods just before bedtime will do you a lot of good when you are looking to lose weight. However, you don’t want to eat as if you are going out to do some heavy work. Remember always to dish your meals into small plates to avoid over-stuffing yourself with calories.

If you eat more calories than you need, it will surely lead to weight gain, regardless of how the food type helps your metabolism.

If you are really finding it difficult to burn fat, you can supercharge your efforts with our revolutionary weight loss therapy. It burns weight fast and also teaches you how to embark on a lifestyle change that will help you lose weight fast and stay lean and healthy. >>> Click here to see how to lose 5 – 10 kg of fat safely in 9 days.


3 Secrets To Rapid Weight Loss!



If you have gotten serious about losing weight, I am sure you must be taken aback by the amount of effort you need to put in to shed lose fat.

You also have to be on your toes constantly, doing the things you need to do, to ensure you trim down and keep your new found weight.

But many people never get to that stage where their body begins to burn fat on its own (naturally), because they adopt a system(s) that only provide temporary results. If the system or process is entirely floored (to the body), they never get to see any results.

In today’s article, I am going to reveal 3 simple (scientific) steps that will not only help you lose weight fast but also help you keep ugly fat away for good. These 3 steps will reduce your appetite significantly, keep you fuller for longer, so you don’t get hungry and run into energy crashes, and they will improve your ability to burn fat naturally. Enjoy the article, and more importantly, get right to work immediately. Start implementing the steps. They are simple enough.

1. Reduce your carbohydrate intake

High carbohydrate foods like rice, yam, and eba, are the foods you want to avoid for now because they can sabotage your efforts.

Do you know what insulin is? Insulin is one of the major hormones that store fat in the body. One of the jobs of the insulin hormone is to store fat in the cells. It processes the carbohydrate in the foods we eat and stores them as fat.

Now, guess what happens when you eat more carbohydrate foods. Your body stores more fat because more insulin is produced to process the carbohydrate. The more the carbohydrate, the more they (insulin) will work to convert them (the carbohydrate) into fat.

So, to get your body to store less fat, you have to lower or reduce your insulin level. Scientists refer to this, as creating a hormonal environment that allows the body to expend calories (burn fat) properly. The amount of insulin produced by the body is always in proportion to the amount of carbohydrate available at the time. Thus, a simple diet regulation is necessary to create a healthy environment for fat burning.

Another reason why you need to keep your insulin level low is that it allows the kidneys to shed excess sodium and water out of the body. When this happens, bloating is reduced, and the body doesn’t store water unnecessarily.

If you are fat and have tried for a long time to lose weight, with no result, it is likely that your insulin level is high, due to high carbohydrate consumption. If you have kept this lifestyle for long, the carbohydrate is now “locked” in your cells, and your body is now accustomed to storing fat.

So, here’s what you need to do to get your body to a healthy hormonal state for natural fat burning. You need to do a total internal cleansing of your body system.

2. Eat plenty of protein and vegetables

meat and vegetable

Changing your diet is another way to achieve this cleansing. Remember that the cause of the problem is too much of carbohydrate-rich foods. You want to reverse to reverse that trend now by eating less of carbohydrates and more of insulin-lowering foods.

Plant-based protein is one of the food sources that can “unlock” that fat-storing mode that has made your body resistant to losing weight.

To speed up this process, you have to avoid eating carbohydrate foods for a few days and concentrate on protein-rich foods.

These are foods like beans, soybean, eggs, fish, seafood, lean animal protein, beef, chicken, pork, etc.

Protein is excellent for boosting the metabolism (activating the chemical processes that lead to fat burning). In fact, eating high protein foods alone can help you burn 80 – 100 calories per day.

Also, high protein foods can reduce the thoughts of foods by 60%, reduce the desire to snack late in the night by half, and keep you full so that you automatically eat fewer calories per day. No other food source gives this kind of (weight loss) advantage.

In addition to protein, you want to eat more of vegetables. Consumption of large amounts of vegetables will make you feel full, less hungry, and control your sugar cravings. Vegetables also contain lots of micronutrients that keep the body functioning at optimum capacity.

Vegetables also help keep the body at a good alkaline level, which is suitable for creating a healthy fat burning environment.

Make sure you eat lots of vegetables, but these are good for rapid weight loss: cabbage, lettuce, spinach, cucumber, onions, garlic, red pepper, mushroom, green beans, tomatoes, and garden egg. Eat plenty of vegetables. They are very good. In fact, meat and vegetables contain all the fibre, vitamins and minerals the body needs to stay healthy.

Next, you want to include some fat (healthy saturated fat) sources to your meals. Cooking oils like olive oil, avocado oil (including eating avocado fruit), butter, and (especially) coconut oil are very good fat sources for cooking. They contain Medium Chain Triglycerides (MCTs) which are good for the health and can assist in metabolism.

So, your meal should consist more of protein, vegetables, and some good fat, and eat at least 3 times daily. This will drastically lower your insulin levels and make way for a healthy fat-burning environment.

3. Exercise 3 times per week (optional)

lift weights

This step is to boost your results. You don’t have to exercise if you strictly follow the first two steps.

The best form of exercise to help in rapid weight loss is lifting weights at least 3 times in a week. When you hit the gym, you want to do a warm up, lift the weights, and stretch afterwards. If you don’t have dumb bells, you can grab a pair of Ragolis water bottles.

When you lift weights, you will burn more calories and keep your metabolism up. A slowing metabolism is one of the reasons why many people find it difficult to lose weight. Lifting weights also make you gain muscle and lose fat. Muscles tend to feed on fat, so the more the muscles, the less the fat.

If you cannot lift weights, there are other options like running, jogging, swimming, and walking. Do them as an exercise and get your heart rate up to assist in metabolism.

These 3 simple steps will produce results if you haven’t been seeing any results, and will boost your efforts if you are already on track.

For a much faster result, you can lose as much 10 kg in just 9 days. This natural weight loss therapy balances the hormonal fat-burning environment quickly and makes you lose weight rapidly and naturally. Click here for faster weight loss.

Bonus tip:

Avoid sugary drinks and fruit juices as they can easily make you get fat. You can drink as much coffee or tea as you want. Drink water 30 minutes before your meals to increase your metabolism.

Use smaller plates to eat so that you don’t over stuff your plate with calories, and eat your foods slowly to allow for better metabolism. And make sure you get adequate (6 – 8 hours) sleep at night. It is equally important.

There you have it, the 3 simple steps that will help you lose weight fast, whether you have been trying so hard for long, or you want to improve your results. Remember that steps 1 and 2 are compulsory. They are simple enough and you can do it. So, start implementing the steps, now. Don’t wait! If you want even faster results, click here to get the 9 days natural weight loss therapy that helps you lose between 5 – 10 kg of body fat in just 9 days.


water for weight lossIt can be hard and frustrating when you really want to lose weight and look fit and trim, but your efforts don’t seem to yield positive results. Not because you are not putting in your best, but because the demands, exercising, dieting and all just seem to be too much work.

In this article, I am going to share a few foods and drinks that you can concentrate on if you want to lose weight naturally. They are easy to source and incorporate in your diet regimen. All you have to do is eat and drink more of them.


Although many people don’t embrace it, water is one of essential recipes to losing weight naturally. And if you ask where you should start, the best answers is: Start drinking more water. When you drink water, it increases the amount of calories that you burn.

This state (of increased calorie burning) is known as resting energy expenditure, and it increases by 24 to 30% within 10 minutes of drinking water and lasts for at least 60 minutes. And if you want to achieve better results, drink a glass of water before every meal.

And if you find it hard to drink water, like someone once told me, you should start by drinking fruit infused water. This is where you get a glass of water and chop up some fruits into the water for flavouring. It does not add any calories to water and you can enjoy your water with some taste.

Common recipes are slices of lemon inside your glass of water. Scrub and wash the skin of the lemon very well, slice it with the skin and drop into your glass. You can also combine cucumber and lemon. Pineapple and mango are also good. Another recipe is pineapple and ginger. Wash and peel the pineapple and ginger, slice them and drop into your glass. You can also try any combination of fruits. Super effective weight loss therapy.

Green tea

green tea

Any kind of tea is good, as they contain antioxidants that work to protect the body from pollution. But of all the teas, the green tea is the most renowned for helping in weight loss. Because it is processed very differently and made to retain most of its essential nutrients as compared to black and oolong tea.

Green tea is rich in healthy caffeine and catechins, the two primary compounds that combine to boost the metabolic rate and increase energy expenditure (by 4%) and fat oxidation (by 17%), according to some studies.



A study was conducted recently at the Rochester Center for Obesity in America, where some women were asked to include 2 eggs in their breakfast. Another group of women was asked to eat the same amount of calories and almost identical levels of protein (without eggs). The results revealed that the group that ate eggs for breakfast felt less hungry and ate a smaller lunch.

And 36 hours later, the women that ate eggs for breakfast consumed 417 calories less that the other non-egg eating group. Eggs contain many essential nutrients including protein, zinc, iron and vitamins A, D, E and B12, but contain just 85 calories each. Thus, they are very good for weight loss. Eat at least 2 at breakfast and avoid frying them so you don’t increase the calorie content.



Although nuts are packed full of fat, they contain healthy nutrients that help in weight loss. Yes, they contain fat, but these fat are high in fiber and phytochemical, and are also good for the heart. When you eat nuts, you get full quickly and stay full for a few hours or more, thus helping you consume fewer calories.

And according to studies, eating peanuts for 19 weeks can increase your resting energy expenditure by 11%. Munch on them in-between meals or add them to your meals, nuts are very good for weight loss and optimal health.



Watermelon is rich in arginine, an amino acid which helps burn fat. It contains 92% water, which is what the body really needs, vitamins A and C (good oxidants), and B6 which is essential for energy production and stabilizing blood sugar.

It is a very good food for weight loss as it has a low calorie content. Meaning that you can eat as much as you want, and still stay within a healthy calorie limit.

Coconut oil

coconut oil

The weight loss benefits of coconut oil was outlined by a research study that was conducted at the University of Geneva. They fed some young men between one to two tablespoons of coconut oil and observed them experience an increase in energy expenditure by 5% and losing (or not consuming) a total of 120 calories per day.

Coconut oil helps keep the blood sugar level steady, so that your body avoids the spikes and dips that can make you prone to eating junk foods. For best effect, consume between 1 – 2 tablespoon of coconut oil twenty minutes before meal time. It will significantly reduce your appetite so you don’t have to eat much and consume excess calories.

Bonus Tip:

Rest energy expenditure, REE, refers to the calories you burn when you are resting. If you can concentrate on increasing your expenditure daily, by eating and drinking these and similar foods and drinks, you are sure to lose weight naturally without having to exercise frequently.



Have you ever wondered why some people seem to be able to eat almost anything they like, and never have to worry about belly fat or fat around their hips and thighs? Are they exceptionally blessed, or do they secretly do something to keep the fat away? If they are secretly doing something, wouldn’t you want to know about it so you can also get that toned body you truly desire?

Actually, some people are born with a genetic makeup that helps them burn fat quickly. They have a high metabolism (the chemical processes that convert food into energy.) Thus, they can eat whatever they like and never grow fat. For the rest of us (a good MAJORITY of us,) access to information (and more importantly, application) like this can make the difference between burning fat effortlessly and struggling to keep fit.

Armed with this information, you can choose to lower your metabolism, or make a conscious decision to force your metabolism to function at optimum capacity. And today you are going to learn one of the most factors that can lead to a sustained increase in metabolism.

Hormonal imbalance

A prolonged state of hormonal imbalance is one of the reasons why you have accumulated body fat that is difficult to control. Hormones, by the way, are chemical substances produced (by cells or glands in the body) and sent out to stimulate or help control how the cells and organs of the other body parts work. Hormones can have a wide range of effects on the body. Like causing mood swings, regulating the metabolism, controlling the reproductive cycle, inducing hunger and cravings, and stimulating or inhibiting growth, as in the case of childbirth or menopause.

Today we are concerned with the hormones that play an important role in the determination of the metabolism. And the good news is that, unlike some other hormones, you can directly control the hormones that make you fat.


The job of insulin in the body is to signal the fat cells in the body to clean up the excess glucose (or blood sugar) in the blood, convert it into fat, and store it for future energy needs. So, anytime you eat, insulin is produced by the pancreas in response to your rising blood sugar. The amount of insulin generated is dependent on what you eat and how much you eat.

If your diet is high in simple carbohydrates (like table sugar, cakes and white flour products, fruit juices, soft drinks, rice, potato, and bread,) this means that you are dumping large amounts of glucose into your bloodstream. All the excess sugar is thus collected and stored away, making the person get fatter. As the years go by, the body gets used to high insulin signals and the accumulation of blood sugar.

And the problem is that the more you put sugar in your bloodstream, the harder the pancreas needs to work to pump out enough insulin to mop up the excess glucose. What happens when you constantly load your system with carbohydrates (simple carbohydrates especially) is that the fat cells begin to ignore the insulin, and the body would need even more insulin to keep removing the sugar from the blood. This leads to a state of insulin resistance by the cells, and can lead to diabetes and some chronic illnesses.



While all of this is going on, the body’s glucagon level drops. Glucagon is the hormone that does the exact opposite of what insulin does. It encourages fat the cells to give up their fat and produce energy (instead of storing them.) And this is what you want to achieve as you seek to lose weight. Just remember that if your insulin level is high, glucagon is underproduced.

So, to maintain a balance, promote health, and make for natural fat-burning, you have to avoid eating lots of carbohydrates (mostly simple carbohydrates.) This will make you retain maximum sensitivity to insulin production, and help maintain the right glucagon levels that help you burn fat.

The bottom line is that, when you consume too many simple sugars, you literally switch off your body’s fat-burning mechanism. Continue in this trend, and you could develop insulin resistance and weaken your ability to burn fat. And to get things back to normal, you have to cut down on the simple carbohydrates and allow your body to rebalance itself. When this happens, you increase your metabolism and burn fat naturally.


Cortisol is another of the hormone that you want to keep under control if you wish to keep your metabolism high. Cortisol is also called the stress hormone because it is released into the bloodstream when you are feeling stressed. It’s job, just like insulin is to instruct the fat cells to store fat. Interestingly, the instructions have more effect on the fat cells found in the abdomen.

This means that raised cortisol levels may be one of the major contributing factors to increased belly fat. But more worrisome is its effect on overall health. Cortisol promotes the accumulation of fat in the liver and this is one of the reasons responsible for insulin resistance.


Another downside to cortisol production is that it inhibits the production of serotonin in the brain. Serotonin is a naturally occurring chemical in the brain, that is partly responsible for regulating brain functions like appetite, the mood, sleep, and memory. When you are stressed, your serotonin levels drop, while cortisol level increases, making you crave sugary foods to relax you and make you content. Unfortunately, these foods only increase blood sugar and insulin.

The best way to escape this cycle is to manage the stress in your life. Stress comes in many forms (emotional stress, family stress, social stress, change stress, chemical stress, environmental stress, etc.) and you want to avoid as much of them as possible. Stress management is one important factor when trying to control body fat. If you can’t get a hold on stress, the hormones get skewed, resulting to excess fat accumulation.

Another way to combat cortisol accumulation is to boost your testosterone (an important hormone that does so many good things, including turning fat into muscle, and helping us to positively handle stress) by exercising regularly. When you do strenuous exercise, you reduce the production of cortisol and encourage muscle tissue production. This helps to block the storage of fat and encourage fat burning. In fact, excessive cortisol levels can promote the breakdown of muscle tissue. So it’s one against the other, and you want to engage in activities that keep your cortisol level as low as possible.

In summary, hormones play a major role in weight regulation. Insulin needs to kept at a steady level by reducing consumption of simple carbohydrates. This increases glucagon levels and results in fat-burning. At the same token, reduce stress in your life, and exercise regularly to reduce cortisol and increase muscle formation. These simple changes balance the hormones and increase metabolism. Our weight management program, clean 9 offers one of best ways to balance the hormones and set the foundation for effective weight loss and healthy living.


morning breakfast woman

Before I dive into this article, I want to reiterate the importance of food and eating when you are looking to burn fat, the healthy and smart way. When you eat less or starve yourself in a bid to lose weight, your body adapts by becoming amazingly good at making the most of whatever food it receives. It holds on tightly to stored fat and begins breaking down muscles to get needed energy.

This loss of muscle mass slows down your metabolism and makes it difficult to lose weight (because, the more muscle you have, the more fat you burn naturally even when you are not active.) Also, when you restrict food intake, you become irritable, uncomfortable and stressed-up. This kind of stress can cause a rise in cortisol and increase the rate at which you store visceral fat.

I’m sure you are familiar with our regular eating pattern. You are expected to eat 3 times a day. Breakfast, lunch, and dinner. Now, I’m asking that you eat more times because, when you eat more times, it gives your body the opportunity to absorb nutrients more efficiently.

If you are used to eating at regular intervals, you must have noticed that you always get hungry at about the same time of the day, irrespective of whether the previous meal was light or heavy. What happens is that the body is sensitive to routines, and also, it can only handle as much food at one sitting and eliminate or store the excess nutrients.

And according to nutritional experts, when you eat the same amount of calories and spread them (in smaller, manageable portions for the body) throughout the day, it raises the body’s ability to digest, absorb, and dispose of the ingested nutrients. This process of making the body get used to smaller, manageable portions can result in having as much as 10% more calories being burned.

These facts are backed by practical case studies where people who eat 6 times daily show considerably lower levels of low-density-lipoprotein (LDL or bad cholesterol that blocks the arteries) as opposed to people that eat 3 times.

Additionally, people that eat more than 3 times (in small portions) have more stable carbohydrate and fat oxidization levels and thus, less prone to getting fat. Even Hollywood actress Jennifer Aniston (at 47 and looking much younger) attributes her slim body figure to eating small portions regularly during the day, rather than larger meals at traditional times. She says she survives on five meals a day.

jennifer aniston

Another benefit of this eating pattern is that it prevents long stretches of starvation. What most people do (due to being busy or just wanting to “lose weight”) is that they take breakfast and eat nothing until dinner. At dinner, they unconsciously eat more to make up for the time that they went without food. This is a bad eating habit that only makes the metabolism to under-function (and slow down the fat burning process.)

The key to eating 6 times a day

When we recommend eating 6 times in a day, you want to make sure you continue to give your body “small, manageable portions of nutrients.” The key is to eat 6 small meals, instead of 3 large ones. What I used to do when I started applying this formula was to use smaller plates when I want to eat. The plate gets full quicker and I would discipline myself not to go for another portion. If you do this over time, you will get used to the 6-meals-a-day strategy and discipline yourself to consume only food that your body needs to the moment.

Whether you return to the 3-meals-a-day (if you do, I recommend you take healthy snacks in-between meals to maintain your metabolism) routine, the most important thing is that you get used to consuming only “small, manageable portions of nutrients,” which is what your body really needs. At first, you may have a hard time adjusting to this routine. You may keep feeling hungry in-between meals because you may be used to consuming enormous meals. But, you don’t have to worry. Try drinking plenty of water, and with time your stomach muscle will build up and adjust accordingly.

In summary, make sure you begin your day with a well-balanced breakfast that energizes you and kick-starts your metabolism for the day (after going for about 12 hours through the night without food. Remember that food is good for your body.) Keep this metabolism active by introducing food to your body throughout the day (like Jennifer Aniston does) in small, manageable portions. And ensure your meals are balanced, with a good measure of water that keeps you hydrated and at optimal capacity to naturally burn fat. If you think her 47-year-old, well-toned body is impossible to achieve, see what Nigerian women are achieving with very little effort.

 Page 1 of 2  1  2 »