healthy living


In the hustle and bustle of daily life, maintaining a healthy lifestyle often takes a back seat, especially for busy women juggling multiple roles. However, prioritizing well-being is paramount for sustained energy and vitality. Here are seven practical and achievable healthy living habits tailored to fit the hectic schedules of today’s dynamic women.

1. Efficient Fitness Routines

With time being a precious commodity, efficient fitness routines become key. Incorporate short, high-intensity workouts or interval training that can be seamlessly integrated into a busy day. Aim for at least 30 minutes of physical activity most days, whether it’s a brisk walk, a quick home workout, or a dance session.

2. Nutrient-Rich Recipes

Fuel your body with nutrient-rich meals by planning and preparing simple, yet nourishing recipes. Opt for balanced meals that include a variety of colorful fruits and vegetables, lean proteins, whole grains, and healthy fats. Batch cooking on weekends can save time during the week and ensure you have wholesome options readily available.

3. Hydration is Non-Negotiable

In the midst of hectic schedules, staying hydrated often takes a back seat. However, adequate water intake is crucial for overall well-being. Keep a water bottle with you throughout the day and set reminders to ensure you’re consistently meeting your hydration goals.

4. Mindful Eating Practices

Practice mindful eating to cultivate a healthier relationship with food. Take the time to savor each bite, listen to your body’s hunger and fullness cues, and avoid distractions like screens during meals. This approach not only contributes to better digestion but also encourages healthier food choices.

5. Prioritize Stress Management

Stress is an inevitable part of a busy life, but effective stress management is key. Incorporate stress-relief practices such as deep breathing exercises, short meditation sessions, or even a brisk walk during breaks. Prioritizing mental health contributes significantly to overall well-being.

6. Quality Sleep Matters

In the midst of packed schedules, sleep is often sacrificed. However, quality sleep is foundational for physical and mental health. Establish a consistent sleep routine, create a conducive sleep environment, and aim for 7-9 hours of sleep each night to support optimal well-being.

7. Schedule ‘Me Time’

Amidst the demands of work and family, scheduling ‘me time’ is crucial. Dedicate moments in your week to activities that bring joy and relaxation, whether it’s reading a book, enjoying a hobby, or simply unwinding with a warm bath. Prioritizing self-care contributes to a more balanced and fulfilling life.

In conclusion, weaving these healthy living habits into the fabric of a busy life can lead to a more energized, focused, and resilient you. Embrace these habits gradually, tailoring them to your unique schedule and preferences, and witness the positive impact on your overall well-being. Remember, a healthier you is better equipped to conquer the demands of a busy life with grace and vitality.

  1. 1. Drinking Water

It varies from person to person or conditions but approximately you should drink a gallon of water every day . Maximum activities of human body are dependent on water for their proper functions. There is no one right answer to how much water you need, as it depends on each person and their lifestyle—you may need to modify your fluid intake depending on how active you are, where you live, your health, and if you are pregnant and/or breastfeeding.
Lack of appropriate quantity of water may cause a lot of disorders, so it is recommended to take a proper quantity of water daily.
2. Proper Exercises

Woman Running in City

For a hygienic body daily or interval base exercises are necessary which keep body fit. In exercise walking is the best exercise for heart fitness, overweight, proper digestion, refreshment of mind and proper functions of internal organs. Exercise boosts your metabolism, burns more fat, and takes less time to complete. Exercises depend on situations of person but generally it is recommended to walk two miles daily or as much as possible for an individual. Other exercises like weight lifting, jumping and swimming etc. make the body function work properly.
3. Use of Balanced Diet

Food is the basic need for the functions of human body. The human body needs a specific quantity of different ingredients for function so, it is recommended to use such a diet which contains all proper ingredients like protein, carbohydrates, vitamins and iron. Fresh vegetables, fruits, meat, pulses and food containing carbohydrates must be used in a proper quantity. These things contain the most quantity of diet which a human body needed.
4. Proper Sleeping
A suitable sleeping is the most important thing for a fit body and its absence may cause a lot of disorder and even severe disease if you are adopting all above tips but you are not taking a proper sleep all your body function may disturb. Sleeping time varies from age to age but for child minimum time is 8 hour for a young person minimum 7 and for aged persons 6 hours sleeping is necessary. For pregnant ladies more time is needed for sleeping as compared to normal ladies. Disturbing sleep may also cause physical disorders. Here some more health and fitness tips and tips to sleep better.
5. Taking Rest

All human body organs needed rest for their normal functions human body is like a machine and if this machine is over worked is may lose its balance. Over work both physical and mental may cause loss of health and much disorder. Continuous work and absence of rest is bad for a healthy body. There is no specific time for taking rest but as much rest as your body feels fresh and comfortable is recommended. It is also recommended for ladies and especially for pregnant ladies to take as much rest as possible because they needed it more than a normal person.
6. Entertaining Activities

For proper work human brain and body need aesthetic activities which make your mind work properly that is control center of whole human body. If you have a sound and proper functional mind you may possess a sound body and human body needs such activities which refresh your mind. For this activity visit of pleasure place , meeting friend, visiting clubs and cinemas is suggested.
7. Participating in Sports

In-door and outdoor games are key for a successful life. Games which demand mental exertion and physical energy are important for good health. Especially for ladies, who are less involved in sports activities as compared to men it is recommended to participate in sport activities. Indoor games like chess snooker and cards may increase your mental capability. Outdoor games cover a vast area depending on your interest and physiques are also necessary.
8. Cleanliness

Cleanliness is the part of most civilization’s moral values as well as part of world religions. It soothes both your body and mind. Water is the most common agent used for cleanliness which has amazing positive effects on human mind and body. Cleanliness saves you from a lot of epidemic diseases and makes body fresh. Cleanliness not in the matter of hygiene but in food saves you a lot of worries.
9. Apt Dressing

In the matter of dressing no specific genre can be suggested but the dressing which makes your body comfortable must be preferred. Sometime very tight dressing may make the body uncomfortable and disturbs health as well as your work.
10. Following a schedule

Thing can only be useful and beneficial if they are performed at their proper time and one’ access may not disturb other or they must be given their required time. Food, exercise, sleeping, rest and sport if performed at their proper time they will be effective and beneficial for body otherwise their irregular practice may be futile. So it is suggested to follow a proper schedule.


If you want to gain weight, it’s very important to do it right.

Binging on fatty foods and soft drinks may help you gain weight, but it can destroy your health at the same time.

If you’re underweight, you want to gain a balanced amount of muscle mass and subcutaneous fat rather than a lot of unhealthy belly fat.

There are plenty of normal-weight people who develop diabetes, heart disease and health complications due to obesity. Therefore, even though you want to put on weight, you have to make sure you eat healthy foods and still lead a healthy lifestyle.

Here are 5 valuable tips on how to put on weight and still keep your health intact!

Eating protein-rich foods will help you put on weight
Eating protein-rich foods will help you put on weight

1. Eat lots of protein

The important nutrient for gaining weight is protein. Muscle is made up of protein and without it most of those extra calories will simply turn into fat. Studies have shown that taking eating a high-protein diet can cause extra calories to turn into muscle.

However, keep in mind that protein is a double-edged sword. It’s also highly filling, which may reduce your hunger and appetite significantly, making it harder to get in enough calories.

High-protein diets include meats, fish, eggs, many dairy products, legumes, nuts and others. Protein supplements are pricey but they are also effective towards putting on weight.

2. Load up on carbs

Many people try cutting down on carbs and fat when trying to lose weight. However, if you want to gain weight, cutting out these food groups will make it more difficult to add pounds.

Ensure you add high-carb and high-fat foods to your diet if weight gain is your final goal. You should be eating lots of protein, fat and carbs at each meal.

It is also a bad idea to do intermittent fasting. This is useful for weight loss and health improvement but can make it much harder to eat enough calories to gain weight.

Eat at least 3 square meals a day to help work towards your weight gain goals.

Lifting weights can help you put on weight and get fit too
Lifting weights can help you put on weight and get fit too

3. Lift heavy

To make sure that the excess calories go to your muscles instead of just turning into fat, when at the gym you should focus on strength training not just cardio.

Try and go to the gym and lift 2–4 times per week. Lift heavy and try to increase the weights and volume over time. If you need help easing into it at first, try hiring a personal trainer.

Doing some cardio is fine to improve fitness and well-being, but don’t do so much that you end up burning all the additional calories you’re eating.

4. Milk powder

Instant milk powder is a simple way to bulk up your meals, from sauces to soup. Simply stir in the powder while you’re cooking. Wait for it to dissolve before you serve the dish.

Milk powder can make your dish creamier and has the much-needed calories to help you get closer to your goal.

Peanut butter is an effective and delicious way to put on weight
Peanut butter is an effective and delicious way to put on weight

5. Use peanut butter

Peanuts are packed with protein and fat. It offers an ideal meal portion for people trying to gain weight naturally. A single tablespoon of peanut butter has around 100 calories.

Peanut butter also contains vitamins like magnesium, folic acids, Vitamin B and Vitamin E. Apply a thick layer of peanut butter to a whole wheat bread for a healthy breakfast and to boost up your calorie intake.


Credit: Pulse.ng

Popularly referred to as Dr. Kel, Dr Kelechi is a resourceful Medical Doctor who possesses excellent clinical skills as well as good relational ability that has won the trust and endearment of her patients and the general public, both offline and online. A public health enthusiast, health communicator, Sexual and Reproductive Health and Rights Advocate and content creator.

Dr. Kelechi is the convener of the “Healthertainer” brand which promotes total health and wellness across all social media platforms. The brand is renowned for stirring up trending conversations with regards to important and prevalent health issues and proffering solutions to the dire health challenges faced in Nigeria. She is also the founder of HEAL for Africa & Pay attention to her, two initiatives aimed at promoting health education and female hygiene. She is committed to promoting health literacy globally with verifiable successes in effective health communications and generating active participation and engagement among people. Kelechi currently works as a physician in the Kogi State Government House Clinic, Lokoja while she runs her platforms. The foremost health activist shares her inspiring story with me in this educative interview.

Childhood Influence

Yes, my childhood prepared me for what I do now. I grew up in an environment filled with love and excitement. I am the 10th child of my father and 3rd from my own mum. We didn’t lack anything growing up. (I am from a united and peaceful polygamous home. We were fondly called “The Okoro House of Commotion” because of our family escapades. LOL. such sweet memories). I had all the emotional, moral, spiritual and financial support any child needed, however, as I began to get older and see life from my own eyes, I realized that there was more to life. Interacting with other children from less privileged homes made me realized how lucky I was and also taught me to be sympathetic toward other people’s plight. Subconsciously, I grew up with a resolve to show affection to everyone around me, especially those who couldn’t afford the luxury.  Another period that prepared me for what I do today was going from a period of plenty to nothing. This was during my university days. Every family has their financial ups and downs and when we faced ours, I had a personal experience of what it meant to have nothing and my resolve to attain the capacity to always help the less privileged grew even stronger. It was during those trying times that my entrepreneurial spirit was awoken. I learned how to earn money not only for myself but to cater to the needs of others. Let’s just say, I have always taken it as a point of duty and privilege to be a source of hope, help, and inspiration to others.

Inspiration behind “Healthertainer” & “Heal for Africa”

The word “Healthertainer” was originally coined by me from two words I love and can totally relate with: Health and entertainment, representing my profession and my personality.  The brand was born out of my desire to make health palatable and relatable for the layman to understand. While in medical school, I noticed a communication barrier between doctors and patients which resulted in poor patient outcomes. Patients did not understand their conditions or the role they needed to play in ensuring better outcomes while managing their conditions. Also, I realized that many Nigerians are suffering and dying from preventable illnesses and complications of diseases which could have been prevented or even better managed if detected early. This was largely due to a lack of proper health information. I decided that when I became a doctor, I would simplify health information delivery and improve healthcare in Nigeria using the preventive approach. I am currently into clinical practice but spend a lot of my time using innovation and entertainment to drive health advocacy both offline and online. I use my social media platforms to promote health in an entertaining manner without losing the core message and more Nigerians are becoming more interested in learning about their health. My brand is barely 2 years old and it has grown a community of over 100,000 followers across all platforms. In less than 2 years, my brand has become the ‘go to’ when it comes to social media health advocacy. I can proudly say that the Healthertainer brand has blazed the trail for health influencers in Nigeria.  I  have inspired and mentored more medics to use social media to promote health and wellness.

Of over 180 million people in Nigeria, Only about 98.3 million persons use the internet. This means that the remaining 81.7 million will not have access to all the information available online. This informed my decision to start a non-profit organization (Heal for Africa Initiative) that carries out health advocacy in the local communities. Heal for Africa initiative was born out of the desire to reach out to the underserved populace and more impact lives. Before I started my own initiative, I had volunteered for other NGOs as a resource person and sponsor. I also did a lot of personal charity, randomly helping people in need. In 2017, I decided it was time to start my own thing and build a structure that would outlive me and also provide a bigger platform to grow more leaders and touch more lives.  HEAL stands for Health, Education, and Advocacy for better Livelihood. This acronym embodies our core aims and objectives. We are committed to “healing’ Africa, one community at a time. (www.healforafrica.org)

Being an advocate and working in public health sector

I must say it is not easy at all having to combine my 9 – 5 job, the Healthertainer Brand and directing the organization’s projects, but somehow, the work gets done. Having a supportive boss who also happens to be a member of the board of trustees, has helped a great deal to make things easy. Having a reliable team we call the “Heal Tribe” as hands and legs of the organization also keep our projects running even when I am not available. All this is time-consuming, but striking a balance and managing time effectively helps. Although sometimes it gets overwhelming, we are, however, working hard to develop a structure that can be self-sustaining.

Impact of “Pay Attention to her” Initiative

“Pay Attention to Her (PATH) project focuses on Reproductive Health outreaches for adult women; menstrual hygiene management and sexual health outreaches for adolescents girls and females in their early adulthood and Sexual Health outreaches for adolescent boys and males in their early adulthood (Pay Attention To Him). On the 28th of May, 2018, we launched the PATH School Tour to empower girls in public schools and rural areas. During this exercise, they are enlightened on their role as nation builders in addition to sexual health education and menstrual hygiene management. All participants are given free sanitary pads and personal hygiene products ( Soap, liquid antiseptic, toothpaste, tissue paper, deodorant, etc). We also enroll them into a network we call the “Big Sister” network so that we can have a sustained communication with the girls.  So far, over 2,000 girls in 3 public schools have benefitted from this exercise.  The experience has been fulfilling. After each program, the immediate impact is palpable. The girls gain a new sense of belonging and self-confidence. You can visibly feel their excitement and gratitude as they finally find a safe place to seek more knowledge about the biological and emotional changes that come with puberty. The reassurance of a brighter future as they interact with our female guest speakers. Our programs have attracted the likes of the Secretary to the Kogi State Government, Mrs Folashade Ayoade, Chief Press Secretary to the Governor, Mrs Petra Akinti Onyegbule,  Mrs. Bolanle Amupitan, Kogi Commissioner for Women Affairs and Social Development, Mrs Sanda Musa, Special Senior assistant to the governor on Women and Child Development, and other prominent and inspiring role models in the community.This year, we will be rolling out more initiatives to cater to the women, adolescent boys and young adults in line with our goals, vision, and mission.


After our lectures, we gift the girls with disposable pads for just one or two menstrual cycles. That is not enough. How do we guarantee that they have sanitary materials for the next? We want to offer more sustainable options, but they come with challenges. The reusable cloth pads are more sustainable but the challenge that comes with this is the lack of Water, Sanitation, and Hygiene (WASH) facilities in public schools and rural areas.  Another option is the use of Menstrual Cups, the challenge here would be low acceptability due to cultural and religious beliefs.

Our society doesn’t see the need to talk about menstrual hygiene. It is perceived as a taboo or a filthy experience that should be spoken about only behind closed doors. As a result of this, a lot of young girls go through their initial experiences with so much confusing and guilt.  Another major challenge we face is funding for projects. 90 percent of funds used for projects are personal. The other 10 % comes from a close network of friends/ family and also from my online community. We have plans to improve fundraising efforts via sales of branded items, membership and sourcing for grants to help us make more impact this year.

Other Projects

Heal for Africa has another project called HEAL THE SLUMS project. People living in the slums are denied basic rights such as good food, healthcare, shelter and potable water which makes live unpleasant for them. This project is dedicated to this group of people to show them affection during festivity periods. The Heal The Slums project is also an avenue to interact with community leaders and other stakeholders to conduct a needs assessment around basic amenities and discussing means of meeting those needs. It is our way of reaching out to underserved communities to show affection and inspire hope. So far, 4 Communities in Kogi State have benefitted from this program. Outside the hospital and civic space, I do public speaking, compering corporate events and volunteering with other organizations to drive other SDGs.

Last year, I partnered with another brilliant Doctor, Chukwu Analo on the “Health Simplex’ brand. Health Simplex is our own little innovative contribution to the actualization of the Sustainable Development Goals 3 and 17:  for Good health and wellbeing and Partnership for the goals. The mission is very simple, Incorporate Information and communication technology and Health as to provide good health for all. This is a project to look out for this year.  (www.healthsimplex.com). So you see, I am a serial hustler. Lol.  I do a lot of “small small” businesses here and there to augment my salary as a doctor so I can keep funding my passion.


My greatest reward is the satisfaction and recommendations I get from doing what I do. I really didn’t know how impactful my work was until people started giving testimonies of how my life of impact has spurred them to start their own initiatives.  Also, putting smiles on the faces of our beneficiaries, inspiring hope and having so many young people look up to me has been a source of joy and motivation for me. In barely 2 years of my service to humanity, I have seen how much impact these little acts of kindness here and there can ignite in other people’s lives and I want to keep being a vessel of impact in my community.I am motivated by the results so far and I want to keep doing more. Another great motivation for me is the impact it has on my own life. I am becoming a better person and enjoying the fulfillment and peace of mind that comes with supporting others.

High rate of depression & why Government should intervene

I think depression seems to be on the rise because more people are beginning to admit that they suffer from it.  The problem has always been there, but poorly diagnosed.  Although there is still a high level of stigmatization associated with depression these days people are more open about it. Another reason is that people are allowing the pressure of the modern world to get to them. The high expectations from society and the quest for fame, luxury and money are also driving a lot of youth especially, to anxiety, depression and eventually suicide.  Depression is no respecter of socioeconomic status, Rich people get depressed too, but poverty and scanty livelihood have also been implicated as risk factors for depression. What the government can do is to improve the economy and also help spread awareness on mental health issues. Expert management of depression can be expensive so the government should support.

On giving up

Many times I have felt like giving up. Many times I have felt frustrated, underachieved and underappreciated for all the hard work I put in. But, in my lowest moments, testimonies from people I have helped indirectly or directly spur me back into action.

I remember when my first Instagram account was hacked at 28,000 followers, I was downcast. I didn’t know where to start. In fact, I decided to throw in the towel, but I couldn’t because people kept on calling to find out when I was coming back online, narrating how my page had helped them in one way or the other. I had no choice than to start all over. The funny thing is, when I started all over, that was when clients started requesting my service. I had paid my dues and it was time to reap what I had sown. I started earning a lot from my Healthertainer platforms, working with local and international health brands. It felt good to earn money while living my passion.

Who and What Inspire me to be better….

I am inspired by every strong woman out there who are excelling in their various spheres of life despite the odds against them. I am inspired by people like Oprah Winfrey, Taraji P Henson who kept believing in themselves and pursuing their dreams till they had their big breakthrough. I spent 11 years in medical school ( Studying medicine in Nigeria is a major struggle, story for another day, I promise) and graduated at the age of 28, I felt as if I had wasted so many years and I didn’t have much time to leave a meaningful life. I can proudly say that I have achieved so much between the age of 29 till date (I turned 32 on the 2nd of February, 2019). I haven’t gotten my big breakthrough, but I have activated the process that will get me there.I have a lot of young people who look up to me. Small me, and I am already a mentor to many, This inspires me to live a life worthy of emulation.  I don’t want to be anybody’s role model, I do not want to be put on a pedestal, I just want to groom more young people to aspire to do better than me and be a source of inspiration to the next generation.

One thing I wish I could change in the Health sector

I would like to talk to medical students and prepare them for life after medical school. All we learned in medical school was how to save other people’s lives but not how to survive in the real whole. We need more than medical knowledge to survive after medical school. The whole is changing. I want to educate medical students on the need to develop other aspects of their lives and also equip themselves with survival skills that are not in the school syllabus. Medicine in Nigeria is no longer a “rag to riches” story, gone are the days when you graduate from medical school, save house job money and buy a “Camry I don buy my own”. After the internship, the real struggle continues. In a country like Nigeria where doctors pay is not commensurate to the service rendered, extra skills are important for survival. I have been able to survive the system so far because of my entrepreneurial and social media skills.

Being a  Woman of Rubies 

I guess I have earned the “woman of rubies” title because a lot of people recommended me on your platform (Smiles). Seriously, I am honored and humbled to be recognized as a woman of substance. A woman who should be celebrated for her contributions towards making the world a better place. Women of Rubies are women whose stories are inspiring hope and transformation across the globe. Women who have managed to maintain a sane work-life balance as they voyage the path of self-discovery and actualization. Women who are supporting and encouraging other women by sharing their hope-inspiring stories and practical tools to achieve their dreams. I believe that my life and activities in the last few years have depicted these values. Ruby is a precious gemstone that epitomizes passion, confidence, courage, determination, adventure, and vitality.  The ruby stone is also known for its durability, hardness, and luster.  I can proudly say I am a woman of Rubies because I share these same attributes with the Ruby stone.

Appreciation of Female doctors In Nigeria

Doctors are not appreciated generally in Nigeria, both male and female. I don’t think there is any marginalization of the female doctors in particular.

Health Nuggets

“Women need to make their health a priority. An unhealthy  woman cannot run her home effectively”

“Regular health checks can save your life.”

“Screen and get vaccinated against  the Human papillomaVirus (HPV) vaccine  that causes Cervical Cancer.”

“Adopt a healthy lifestyle and dietary habits that reduce your risks of developing other cancers.“

“ Learn how to do the self-breast examination and always check your breasts for changes that may be symptoms of breast cancer. Early detection is key.’

“MOVE! A sedentary lifestyle predisposes you to obesity and heart diseases. Exercise at least 30 minutes a day five times a week. Don’t wait till you enroll in a gym. If you can’t brisk-Walk, skip, cycle, run or jog around your neighborhood, JUST DANCE IN YOUR LIVING ROOM.”

You have been working out and trying to eat healthy, but the pounds still are not coming off. Its frustrating, we know. Thankfully, there are lots of little changes you can make to get on the right track. These are a few of the most surprising things that might be holding you back.

You are following a diet and exercise plan that isn’t tailored for you.

Everybody is different: thats the message Bruce Lee, the executive director of the Global Obesity Prevention Center at Johns Hopkins University, wants to send when it comes to weight loss. Theres been a lot of fad dieting and fad exercise programs, Lee says. The reason that a single diet plan and the same exercise routine dont work for everybody is that we all live different lives in unique bodies that have their own needs.

You have to tailor what you do to yourself, he says. Instead of following a specific diet or exercise plan, dont be afraid to try lots of different things to find what works for you.

Eating healthy foods and healthy portions needs to take a front seat.

Weight loss isnt just about working out: Its also about what you eat. But many people still dont pay enough attention to food and portion size, Lee says.

You wont have much success sustainably losing weight without getting your diet under control, for two reasons. First, without the proper fuel, even getting into the gym or out on the road is hard. Youll drag. Second, diet and exercise are both factors shaping weight loss, Lee says, and trying to figure out which one is more important is sort of like asking which is more important, your arm or your leg? That means you should pay as much attention to what youre eating as you do to how youre working out, which may mean investing more time in meal planning.

Intimidated? To start with, he suggests keeping a food diary and writing down everything you eat for a couple of weeks. Then figure out where you can trim unnecessary calories from your regular diet, as well as unnecessary dollars from credit card bill. Eating healthy has gotten expensive, Lee says. This method will help you figure out how to make your money count.

Youre only exercising at the gym.

Sure, your time at the gym is helpful in losing weight, and we’ve got tips to help you make the most of it. But the exercise outside the gym-and the mindset that goes with it-that will help you make long term changes to lose weight and keep it off. When it comes to exercise, Lee says, if you cant keep doing it, its not going to work.

That doesnt mean stop going to the gym-it just means you may need to change your mindset a bit. Your day-to-day life has plenty of opportunities for meaningful exercise, like taking the stairs, walking instead of driving, or adding half an hour of vigorous playtime with your kids to your daily schedule. Taken all together, these activities help ensure that even if you dont make it to the gym quite as often as you mean to, you can still do things that make a long-term difference in your fitness and weight.

The number on the scale is moving-but slowly.

Many people who lose weight dont keep it off: Take the oft-cited example of Biggest Loser contestants. When you lose weight, your bodys resting metabolic rate (the amount of calories you burn just by living) slows down. When contestants on the show lost large amounts of weight-an average of 100 pounds-over seven months, their RMRs decreased significantly.

That means they had to work harder than they previously would have had to just to keep the weight off. Researchers who followed up with 14 of those contestants six years after they left the show found that their resting metabolic weights had remained low, which contributed to them gaining back some of the weight they had lost. The key to sustainable weight loss is time, not giant scales and reality television. What you have to do is retrain your body slowly, Lee says.

Unfortunately, theres no single thing that will make you lose weight. The good thing is that your weight loss goal might help you make your whole life better. Its more about lifestyle and long term changes, says Aaron Roseberry, a biologist at Georgia State University who studies obesity and eating.

Youve hit a weight loss plateau.

Plateaus happen: its all in how you handle them. Be patient, and dont give up on your goals, because slow and steady is the key to sustainable weight loss. What you have to do is retrain your body slowly, Lee says. If you see your weight on the scale not going down for a while, that may mean its time to reassess how youre approaching diet and exercise and see if theres something you need to tweak. Check out our list of the most common reasons people plateau for some ideas.

Still bummed? There are other indicators that youre getting healthier you can look to for motivation, like waist size. Abdominal fat, also known as visceral fat, surrounds your internal organs and is the most unhealthy kind of weight to carry, Roseberry says. Keep track of your waist measurement and how your belly looks: even if youre not losing overall weight quickly, youll be able to measure a loss in belly fat as you get healthier.

You need more sleep.

Sleep is essential, both for mental acuity and to help your body recover from working out, but it can be hard to get enough good sleep. Besides making time for that 7-8 hours of shut eye, ensure you’re getting quality sleep by evaluating your sleep environment and looking at your habits for things that could be decreasing sleep quality. If you need a little extra, try folding in a nap. Oh, and don’t hit snooze. It wont help.

You need to think about mental health.

Mental health can affect [weight] in a multitude of ways, Lee says. From stress which can change your hormones, to depression, which can cause someone to withdraw from others and not take care of themselves, these unseen factors can have huge impact. If you’re having trouble losing weight, maybe its time to look at the things in your life that may be impacting your mental health and evaluate how you can address them. For some people, that might mean seeing your doctor or seeking out a therapist, something that our editor wrote last year can still be very stigmatized for men. Know that you’re not alone, and that you are doing whats best for you by considering your mental health.

You need to see your doctor.

In some cases, underlying conditions that your doctor can treat or help you manage may be the reason why youre not losing weight. Head to your doctor (with that food diary in hand, preferably) and see if they can help you figure it out.

Medications youre on may also be affecting your weight loss, such as antibiotics, says Lee. You can stop in at your local pharmacy and ask if they can help you evaluate what youre taking and if it might be holding you back.

Where you live and work is making it hard.

If the only place near your work to grab lunch is the Wendys, chances are youll lunch a the Wendys-at least more than you would if you had other choices. If the nearest grocery store to your house doesnt have a lot of healthy options, youll probably buy and eat fewer health foods.

A common mistake people make in thinking about weight is to believe its all on you, Lee says. He suggests taking a systems approach to weight loss: In order to figure out why you’re not losing weight, look at the systems around you that make you keep it on. Once you’ve assessed your environment, you can figure out how to optimize the things in it that you can control. Whether that means folding in a lunchtime walk at work because your neighborhood isn’t easy to walk in during the evening, packing your lunch rather than eating out, or starting to eat breakfast, small changes can make a huge difference.

Unsure what to look at? Three factors affect weight, Lee says: diet, physical activity, and metabolism . Chances are you can make some changes in your life to affect all three. But don’t be too hard on yourself: Were so outcomes-focused, Lee says. And there’s only so much you can control.

You need a little help from your friends.

The good news is, you don’t have to do it alone: when it comes to habit changes, Lee says the people who participate in those habits with you can also help you change them. If you and the guys meet regularly for wing night, try mixing it up with a healthier option, or better yet, hit the courts for a game of pick-up basketball. Enlisting your friends to help you lose weight might also help them get started on a healthier path.


Culled from pulse.ng

Nollywood actress/producer and mother of three handsome boys, Omoni Oboli has shared secret tips on how she has managed to maintain flat abs and a toned body.

She revealed that she didn’t snap back to her slim figure immediately after the birth of her boys but had to work hard to get her figure back.

So, she shared the secrets to her flat abs, noting that they were the things she did over the years.

Read her post below:

My secret to flat abs:
I did a smoothie only diet for 4 days and lost some weight and my stomach got a lot flatter in the process. Following that, for now, I have just one meal a day around lunch time. I have my tea and smoothie for breakfast, I can either have smoothie again for dinner or just have some carrots or apples with a handful of nuts.
These are some of the things I have done over the years to get back my pre child bearing abs…
The first thing is discipline!

1: First thing I drink when I wake up in the morning is a glass of warm water with lemon. (I always squeeze the juice of my lemon in my tea or water before throwing it in. Who else does that? 🤣)

2: My green tea: I have my green tea every morning. I squeeze in some lemon or lime, add 2 spoonfuls of Apple cider vinegar (with the mother in it) and some ginger juice. You can add some honey (honey is actually beneficial to the body)

3: I don’t eat as much carbs as a lot if you think I do. The people around me will testify to that. There are times that I am bad and I go on a carbs spree but I caution myself early and make restitutions.

4: I try never to eat carbs at night. Carbs make you bloat in the morning so stay away from them at night. Long and continuous consumption of carbs at night will lead to an extended stomach.

5: I use vegetables and some nut flours to make swallow. (I like my soups and I don’t like just licking them) So I make almond swallow, cauliflower, cabbage, egg plant or even carrot swallow. See next post for video on how to make one of them.

6: I drink lots of water and fresh juices. Carrot juice is particularly good for the skin. I mix it with ginger and celery (most times).

7: I drink other types of tea during the day apart from green tea. Some of my favorites are mint, rooibos tea and camomile at night.

8: Exercise is very important not just for weight loss but for your health and general well being so don’t forget to exercise but 80% of weight loss or staying trim is done in your kitchen!

I would tell you the benefits of these foods and drinks I take but the post will be too long so google is your friend 😉
I will share more tips with you another time.
You’re welcome 🙏

Joyce Adenike Busari is the Founder of Biyou Women Only Spa and Health Bistro, a health restaurant based in the hearts of Alausa in Ikeja, Lagos. Joyce is an accomplished and CIBTAC Certified Esthetician, Electrologist, Laser Technician and Holistic Nutritionist, with over 15 years experience in the beauty and wellness industry.

In 2005, upon completion of the prescribed training in skincare and nutrition, she gained valuable experience while employed by one of the United Kingdom’s pioneers in the health and beauty field, and was recognized as one of the top therapists in their various clinics across the country. Advances in technology have now enabled her to broaden her extensive experience in skincare and weight-loss over the past 10 years with the use of heat and light therapy.Joyce is European-trained and graduated from the renowned Champneys College in Tring (UK). Joining a progressive team of skincare professionals at one of Europe’s elite spas expanded her knowledge and expertise in advanced skin care therapies.

As a wife, mother of four, and a dedicated professional, Joyce is acutely aware of the importance of continuing education; she has furthered her studies in anti-aging skincare practices and technologies, as well as holistic modalities such as Aromatherapy and Reiki.Her passion for total health, beauty and well-being led to her intensive study of Nutrition. This knowledge has given her the ability to remedy the skin from the inside out and also assist individuals in reaching their optimum health and weight-loss goals.This birthed Health Bistro a restaurant providing meal plans and only Healthy Continental and African dishes.

Standing behind Biyou’s philosophy and the products and services it promotes is extremely important to her. As a result, she is diligent with her research and testing which can take weeks to months to satisfy her high standards, before a potential new product or service can be offered.She expatiates more on why she chose to run a women only spa, women’s wellness and her recently opened health restaurant in this interview with GuardianWoman

Tell us how the spa started?
After studying in the UK, I worked in a Spa and when I got back I realised that there was something missing. Most of the spas were targeted at relaxation but I wanted something more, I wanted to help women be the best version of themselves. When women have children, they tend to have missing links, but I want to help them be the best of themselves amidst all. Help a woman be how she used to be.

Is that possible?
Of course, I am a living witness; you can burn all those fat with the right eating habit.

How old is the spa?
It is about four years old officially, but before then we were running little portion of the business before expanding.

Describe the sections of the spa?
We have the skincare aspect that includes the facials, body scrubs, waxing and massage. And then the weight loss and nutritional aspect where we consult with women to know what their needs and weight-loss goals are and then we take it up from there. Then we have treatment plans and protocols for her to achieve her desired body. We also have our skincare line, which is organic and natural body products that I make myself and I am happy to do it. For the skincare range we have the black wash, which is the African black soap. We have about four skincare range, which we will gradually expand- we have the Blak Roc deodorant that lasts for about 18 months, the British Cancer Research has endorsed it, because when you use it, it allows your pores to breathe. We have the black castor oil, which is good for people that want to grow their hair; we have the lotion, which has natural food enzymes that exfoliates the skin and moisturises. Our best seller is the Black Wash with honey, Shea butter and avocado. At the spa we have different products for people with stretch marks, who want to hydrate their skin and then want their skin looking brighter.

Why run a women-only spa? 
When I was working in the UK, I never liked the idea of working on men, and coming home to Nigeria, for most of my friends, their husbands are very particular about where they go and so I just thought to myself, since this is what I am comfortable doing, I will just continue with it. Because every woman who comes in here is naked and free and that for me is the reason I am sticking to women. We have some Arab women that come here, too, and their husbands are very strict with where they go, sometimes, they call in to know if it is truly a female spa and so they are comfortable. I think all married men are comfortable having their wives here.

What are the advantages of running an all- women Spa? Do women network here? What calibre of women patronise your place?
As an exclusive Spa, our clientele are mostly high-end that love to network with other women. An all-women Spa provides the ideal space for workouts and treatments without the disturbance of being approached or ogled at by men. The Spa is to be treated as a place for doing result-oriented therapies, and not as a dating venue. Most women do not like to mix up the two activities. Husbands, too, are more comfortable and encourage their wives to visit the spa more.

Secondly, when you are not in shape, it is much more embarrassing to do treatments and workouts in the same building with partially naked men. With female-only patrons and therapists, you can do your treatments more comfortably without being self-conscious, and focus on results. Nigeria is an amazing mix of different cultures, and there are women coming from conservative backgrounds. Such women are not free and find it highly inappropriate to be partially naked with men present, and it clashes with their religious beliefs. All-female Spa are specially tailored for a woman’s physique and her specific needs. A woman’s body develops and works, in quite a different way than a male’s one. Only a woman can best understand the problems faced by another woman, whether it is physical or emotional. The women-only Spa provides the best support group you can imagine. You will already be struggling with being out of shape and overweight, and the right support can do wonders to your routines. You immediately start gaining confidence, and know that getting into shape is definitely within your reach. Other members of the Spa would have gone through the same struggles you are facing, and you can always turn to them to clear your doubts and fears.

Has it been a lucrative venture, since you’re limiting yourself to a particular segment of the society?
Yes…we thank God. I would not use the word “limiting” because even with regards to a unisex spa, women clientele are the majority and the most important segment to target.

How does your weight loss system work on women, since you have said that most women do not have the time to follow strict regime?
When a woman comes in here, we check her weight, height and Body Mass Index (BMI), from there I can now calculate what her ideal weight should be. From then we can now talk about how often she can come around and then we can talk about how we can achieve it. Apart from that we also do meal planning; I am an advocate of eating once a day I call it intermittent fasting. As an adult, we don’t need much food unlike children who need it to grow.

What calibre of women do you cater to?
We have the middle and high profile women and it is also responsible for the location we have chosen too, nobody wants everyone to know they were seen entering a spa and out.

Do you have other professionals working with you?
Yes, my manager is trained abroad, too, hence every other staff gets these expertise from us.

How affordable is your spa?
Very affordable

Are you planning to open more branches?
Yes… Abuja is in the works

What is the capacity of your place?
We can treat about six to nine people at a time.

How did you come about the name of your spa?
My mum is Japanese and that influenced the name. I want people to come in and feel comfortable in their skin. There should just ‘Be You’, be confident and happy with you.

Tell us more about your weight loss services? 
We have two types of weight loss services we run; the sporadic which helps to firm and break body fat and the Ultra-sound calibration which also breaks body fats internally and your body processes it, that is why we can’t do more than twice a week on that machine. Depending on your body type, in one month some people will have lost about five kilogram.

Kindly give examples of clients with results
We have a client who started with us at a 110kg, she is not yet where she wants to be but currently, she is 95kg and this is two months into the weight loss journey.

You are doing some expansion, what other things are you introducing?
We have just introduced the restaurant; this came about because I saw that healthy living and healthy skin is all about what is inside and a lot of our clients, even when you give them a meal plan to follow, some of them are too busy to stick to it. Not only do we handle weight loss but also for people with diabetes, high blood pressure and high cholesterol level. They want to get better but do not know how to go about it and so we decide to help them by showing them what to eat. Aside cooking for them, we sell the ingredients so they can cook them at home, too.

Is it only for your clients or for the general public?
The restaurant is opened to the general public to both male and female but it serves only healthy foods and pure drinks. This idea was born out of years of nutritional consultations, counselling and writing meal plans for my customers. It finally became clear that most of my clientele did not have the time or understand the science of food in order to prepare healthy wholesome meals daily….this gave birth to “Health Bistro” Serving lower-calorie traditional Nigerian food and beverages which is not only good for guests, I believe it’s the right thing to do. It’s good for my soul.

You recently turned 40. How do you feel at this age? How have you been able to maintain your well-toned shape and youthful look?
Indeed…Family and friends insist we are vampires (smile). My husband and I eat only once a day, one healthy meal daily without snacking. We have been eating like this for over 10 years now and we both feel like teenagers.

You job entails helping fellow women to relax and unwind, how do you find time for relaxation too? 
I get high in my own supply. I practice all that I teach and regularly join customers in various treatments at the Spa

Tell us about your growing up?
My mum was a health freak, so I grew up doing exercises and it became my passion and since I couldn’t get the certification here, when I got the opportunity to travel in my family, I just went for it.

How about family life?
I have four children. My husband is very supportive and we are into this together, he is also very passionate about health and wellness.

Do you think people are paying attention to their health and wellness?
Currently, I think that there has been a lot of awareness, I don’t think anyone wants to spend the later part of their lives going from one hospital to the other, I think the awareness is getting out there, that what you put in is important.

Why should anyone pay attention to his or her wellness?
At the end of the day you want to live longer and be better in your outlook in life and in your daily life.

What is your fashion sense?
I am very conservative in my dressing.

Who is your style icon?
Michelle Obama- she doesn’t show her body, but there is class in her dressing. Here in Nigeria, it is Omotola Jalade-Ekeinde and Joke Silva.

Being of a mixed-blood, how have you been able to merge the Japanese and Nigerian cultures? 
My father is from Ondo and I was born and bred in Nigeria, I only know my Yoruba roots and culture. I speak pidgin and Yoruba fluently, but I do not understand Japanese nor can I speak the language. My mother who is Japanese is very much Nigerian also.

Kindly advice them on how they can look good for the season.
Avoid over-eating; eat only between 12:00pm and 6:00pm. You may drink water, tea or coffee outside the eating window. Start with a broth-based soup, smoothies or salad.
By the time you reach the main course, a few bites will be all you need to feel satisfied.Eat what you love. Instead of piling your plate with things that you don’t really like, pick only the foods that give you true enjoyment.

Avoid treats everyday; keep your treats to one day a week. Alternate alcoholic beverages with sparkling water. Alcohol turns to sugar in the body and will make you fat. Go to social gatherings, work parties and events to socialise (not to eat). Watch out for sneaky sugar, avoid processed foods and sauces. Start the New Year with a good full body detox.


Credit: Guardian Woman

In 2016, researchers from Saint Joseph’s University and the University of San Diego found that snapping a photo of food before taking the first bite can actually improve your perceived taste of it. The research was published in the Journal of Consumer Marketing.

The researchers wanted to test if taking a photo before you eat your food prompts you to pay more attention to its taste.

They conducted three studies, on 120 participants each. In the first study, participants were given either a slice of red velvet cake or a fruit salad and told they had the option of taking a picture of the food. They found that the people who took a photo of the red velvet cake thought it tasted better than the people who didn’t — those who took a photo of the fruit salad didn’t experience a change in perception.

The result wasn’t far from the hypothesis though as they found that photographing food made it taste better only if it was indulgent. Photographing healthy food will only make it taste better if you believe that you should eat healthy foods.


Credit: Pulse

Photo credit : Dooney’s kitchen

Serena Williams is participating in an I Touch Myself Project, which was inspired by late singer Chrissy Amphlett, who passed away from breast cancer in 2013.

Serena Williams posted on Instagram:

This Breast Cancer Awareness Month I’ve recorded a version of The Divinyls global hit ‘I Touch Myself’ to remind women to self-check regularly. Yes, this put me out of my comfort zone, but I wanted to do it because it’s an issue that affects all women of all colors, all around the world. Early detection is key – it saves so many lives. I just hope this helps to remind women of that.

Watch below.