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Category Archives for "Weight loss"

Missing Piece of the weight loss puzzle

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 kilogrammes in just a few days.

That is proof that it is easy to lose weight.

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The Number One Weight Loss Mistake Dieters Make

Do you know the number on weight loss mistake dieters make? I'm talking about the very mistake that keeps dieters in a perpetual yo-yo cycle. I'll tell you what that is in a minute.

Consider this, someone who has been used to eating everything all her realised that her relationship with food was unhealthy and decided to make changes. She cleared her kitchen of all the foods she considered to be unhealthy and embarked on a very strict diet.

The first week was good because her willpower was in high gear and her motivation was up. She was on a roll, and nothing was going to stop her.

She weighed herself every day, and she could see the number of the scale going down. She was happy with the result even though she secretly resented the punishment diet she is on.

The second week came by, and she was still on a diet, but her willpower has started to dwindle. She jumped on the scale on day 10 and noticed she had lost 10kg already.

She has lost 10kg in 10 days!

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Weight loss plateau

How To Bust Through A Weight Loss Plateau

Are you experiencing a weight loss plateau? Read this article to learn how you can start losing weight again.

So you have lost a significant amount of weight then all of a sudden you stopped losing weight. You’ve evaluated your nutrition and exercise habits to see if there was something you were not doing right, but everything looked okay.

Welcome to a weight loss plateau, the most dreaded place for Fit Friends.

But you don’t need to panic because there is a way out. Stay with me, and I’ll show how to bust through the plateau.

First, let’s talk about the potential causes, and after that, we’ll talk about the solutions.

The three potential causes of a weight loss plateau

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3 ways your mind can help you

3 Ways Your Mind Can Help You Lose Weight

As humans, we are always faced with many choices, but how we respond to the choices we face is what determines the outcome we get. When it comes to weight loss, some people only focus on the nutrition and the fitness part things. But food and fitness decisions are not always made in isolation, the mind plays a role in the decision-making process.

In this article, I share the three ways your mind can help you lose weight.

Three ways your mind can help you lose weight

Don’t do what comes naturally to you

We all have our default responses to things. Your default response is how you react to a stimulus or a trigger. It is your first choice of action when you are faced with a particular situation. It is what comes naturally to you.

For example, if you like akara and Agege bread, there are chances that you’d stop to buy anytime you drive, or walk by the akara seller. Why is that? Because that is your default response.

When your eyes see the akara, a thought flashes in your mind that says “I want to eat!” If you react by default, you are going to buy and eat to satisfy the urge. And 15-20 minutes later you’ll regret your actions and feel bad, and depressed that you have lost it again. Sounds familiar?

A better way to deal with the situation is to choose your response. When the stimulus (akara and bread) is pressing your button, DO NOT DO WHAT COMES NATURALLY TO YOU. Exercise control for a few seconds and follow the next tip.

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Weight loss equation

This May Be The Reason You Are Not Losing Weight -Part 2

Exercise is just one part of the weight loss equation. What you eat and how much you eat are important too.

Consider this typical scenario: you got serious with exercise because they told you it would help you lose weight. But after 30 days of continuous, and sometimes gruelling workouts, you haven’t noticed any change. In fact, the scale has just shown that you have added some kilos.

In part one of this series, I explained what you should do to maximise the benefits you get from your exercise program. In this concluding part, we will look at the food part of the weight loss equation because this is where many people get it wrong.

Let’s dive into it!

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Reason you are not losing weight

This May Be The Reason You Are Not Losing Weight

Not losing weight at the rate you have expected can be discouraging. You are exercising and eating right (at least to the best of your knowledge), but the scale isn’t moving. Or worse still, the number on the scale is going up. Why are you gaining weight instead of losing weight? Why is your effort not yielding results?  Should you continue with the “eat less, move more” advice?

I have mentioned this in some of my posts but I think it’s worth mentioning again, the fact that you exercise doesn’t mean you’re going to lose weight. Think about it, if losing weight is only as a result of exercise training, then many elite athletes should be underweight.

A lot of people who are trying to lose weight are not getting the energy balance equation right. Some people think they don’t eat much, but when you sit down to evaluate their eating habits, you will realise they are eating more than they think.

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7 Habits Of Successful Losers

Which habits do successful weight losers have in common and what can the rest of us learn from their them? I this post, I will teach you how to imitate the habits of successful weight losers.

Your Habits Determine Your Results

You may have asked yourself any of the following questions before, “if losing weight is not rocket science, why does it seem hard? Why is it so easy to add on the kgs and so difficult to lose them? Why is it difficult for some to lose and maintain weight, and easy for others to get results?”

The answer boils down to one single word: habits! Our habits make us who we are. Our daily habits are what shapes our future.

One good thing about habits is the fact that they can be learned and they can also be unlearned. It is, therefore, correct to say, if we can identify and learn the habits that make people successful, then we can also get the results they are getting.

The Seven Habits Researchers Have Identified In Successful Losers

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Reach Your Weight loss goal

How To Reach Your Weight Loss Goal

Arriving at our destinations in life requires that we know exactly where we are going. That is why experts always advise us to set goals.

Goals are like a compass; they point us in the direction we need to go. Our goals inform our actions and determine our associations. But as important as having a goal is, it can also become a trap if the goal is too intimidating and seems far out of our reach.

When it comes to reaching your weight loss goal, you have to be willing to take baby steps. Many of us want to make giant strides, but life’s successes are in the small victories we win daily.

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5 Habits You Must Ditch

5 Habits You Must Ditch If You Want To Lose Weight

Someone might have told you that losing is hard. Or you have discovered the “hardness” by yourself.
Well, losing weight may not be easy, but it’s not as hard as you may think. Just like success in any life’s endeavours requires us to let go of habits that hold us back, there are habits we must ditch if we want to succeed at weight loss.

Below are some of the habits you must ditch if you are serious about losing weight.

1. Sedentary lifestyle

Sedentary lifestyle, according to the American College of Sports Medicine (ACSM), is “not participating in at least 30 minutes of moderate-intensity physical activity on at least three days of the week for at least three months”.
Through movement, we gain freedom. Through movement, we burn calories and get healthier.

Pro Tip: Look for opportunities to move more throughout the day to increase your daily total energy expenditure. You can lose weight by increasing your activity of daily living.

2. Snacking on high-calorie foods

You’re on the road, and you are hungry. So you decide to eat roasted plantain and groundnuts (peanuts) to hold your stomach till you get home. After all, roasted plantain and groundnuts are fitfam compliant foods.

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