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Intermittent Fasting Doesn’t Work, and It May Have Potential Downside Effect. Really?

If you’re an intermittent fasting/time-restricted feeding enthusiast or proponent, you may have heard about a recent study that took the health and fitness industry by surprise.

The internet was flooded with headlines like this one from the New York Times: “A Potential Downside of Intermittent Fasting — A rigorous three-month study found that people lost little weight, and much of that may have been from muscle.”

And this one from Insider “A doctor who has been intermittent fasting for years said he quit because his new study showed it has little benefit for health or weight loss.”

In case you haven’t seen or read any of the articles, the discussion was about the TREAT trial study that was recently published in JAMA Internal Medicine. The TREAT trial was a randomised controlled trial that looked at the efficacy and effectiveness of time-restricted feeding (TRF) on weight loss (the primary outcome) and metabolic health (the secondary outcome).

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How To Turn Your Body Into A Fat-Burning Machine

In Nigeria, eight of out ten women who exercise do so because they want to lose weight. In this post, I want to show you two simple ways to turn your body into a fat-burning machine so that you can finally lose weight and feel good.

Two Simple Ways To Turn Your Body Into A Fat-Burning Machine

#1 Become Metabolically Flexible

One of the reasons some people are always eating/hungry is because they lack METABOLIC FLEXIBILITY.

A lack of metabolic flexibility will make it difficult for your body to metabolise fat for energy efficiently. The implication of that is, your body has to always rely more on glucose (carbohydrates) to fuel cellular activities. Even though you have tons of energy stored as fat, you don't have the metabolic flexibility to access the energy. So you eat and eat and gain weight.

One's ability for metabolic flexibility is dependently on the function of the mitochondria — the powerhouse of the cells.

If your body can metabolise fat efficiency, you will have the flexibility to switch fuel sources throughout the day. What that means is you won't always be hungry (you won't get hungry as soon as your last meal disappears from your stomach). Your body will be able to switch to the fat-burning mode, instead of relying on carbohydrates at all times.

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2019: My Top 10 Health and Fitness Tips

At the beginning of every year, I share my Top 10 health and fitness tips. The top 10 tips for 2019 are ready, and I'm excited to share them with you.

If you've read my Top 10 tips for the previous years, you'll notice that I usually repeat 2-3 tips from the preceding year. In 2019, I'm serving you fresh tips that weren't on the previous lists.

Let's dig in!

My Top 10 health and Fitness Tips for 2019

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4 Reasons You’re Always Feeling Hungry

Always feeling hungry? You’re not alone.

I recently got this question from someone: “How do I deal with hunger pangs, especially at night?"

Maybe you're asking similar questions, "why am I always feeling hungry and what can I do to stave off the constant hunger pangs I feel from dawn to dust?"

Keep reading. I'm going to answer your questions in this post.

Why You always Feeling Hungry

If you're in a constant hunger mode, either of these four things could be responsible:

1. You're not eating enough

2. You're eating too much of the wrong food

3. You're eating at the wrong time

4. Your brain is playing pranks on you

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How She Did It: 5 Weight Loss Lessons from A Woman Who Lost 30kg

I recently came across the story of a woman who lost 67lbs (30.3kg) in five months. This woman had battled with her weight for more than ten years. In October of 2017, she made another attempt, but there was something different this time. Something was at stake, and she must lose the weight. Otherwise, she'd miss something big.

She was given a six-month deadline to lose 50lbs (22kg), but she lost 67lbs (30.3kg) in five months and surprised both herself and everyone connected to her story.

How was this woman able to do in just five months what she hadn't been able to do in more than ten years? What did she do differently in 2017 that made it possible for her to lose 67lbs in 5 months? Stay with me as I share what she did and the five weight loss lessons you can learn from her story.

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How To Lose Weight And Keep It Off

At least once a week, I get a question like this, “what’s your thought on ___? (insert the latest weight loss fad or trend). People jump on the wagon of whatever is hot and trendy is that they want the easiest and fastest way to lose weight.

In this post, I want to show you how to end the yo-yo cycle.

Two Things You Must Focus On To Lose Weight And Keep It Off

The two things I’m about to share with you have been tested and proven. Research has established that they work. Millions of people all around the world have self-experimented with them and have found them to be the most straightforward ways to lose weight and keep it off.

Many weight loss fads and trends have come and gone, but these two have outlasted them all and will continue to outlive them because they’re the only things that work; the only things that won’t change.

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My 2018 Top 10 Fitness Tips

Whether the goal is to lose a few kilos, drop 2 or more dress sizes, run our fastest 5k, or do 20 consecutive Push-Ups, we all have fitness goals we want to smash this year. That’s why I want to share my 2018 top 10 fitness tips with you.

I hope you find 2-3 tips applicable to your fitness goals.

Let’s dive in!

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The Missing Piece Of The Weight Loss Puzzle

Ever wondered what the missing piece of the weight loss puzzle is? I found the missing piece, and I want to share it with you in this article.

But before I tell you what the missing piece is, can say something? Whoever told you that losing weight is not easy lied to you.

I bet you know someone who has lost 2-3kg in one week before. Maybe you’re that someone.

What about someone who lost up to 10kg or more in less than 30 days? I bet you know one or two people like that. And when you heard their stories or saw that it is possible to lose 10kg in less than 30 days, you thought to yourself, “I want to do this too.”

You thought it would be easy to lose weight because you saw someone lose many kilograms in just a few days.

That is proof that it is easy to lose weight.

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Stop Feeding Your Kids The Foods They Love

One day after my group exercise class, I was having a Ask Me Anything session with the ladies in the class.

At a point, we started talking about the children and what we feed them. All the women, except one, are parents, so they are legitimately concerned about the stuff their kids eat.

Here is what we concluded: if it's not good for you as a parent it's not okay for your child!

I hear parents say this all the time, "Children need this and that to grow" Or, "If you don't give it to them, don't won't eat"

I disagree with both statements.

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How Much Exercise Is Enough?

How often should I exercise? How many times a week should I do it and how long should each session last? These are some of the questions I get from people all the time. We know that exercise is good for us, and we want to do it. But sometimes we are not sure whether we are doing too much or too little.

How Much Exercise Is Enough?

How much exercise should you be doing on a weekly basis? Well, the answer depends on your fitness goal. What do you want to achieve with your exercise training? Different people exercise for different reasons. Therefore, your training goal should determine your training volume.

Be Clear About Your Training Goal

Like I did mention earlier, your training goal should dictate how much exercise you do. So I ask you again, what is your training goal? Why are you exercising? What do you want your exercise to do for you? What benefits are you looking for from your exercise? You must be clear about your goal.

Let’s look at the common fitness goals and how much exercise each goal requires:

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