How to lose weight with Nigerian Food

10 Simple ways to lose weight with Nigerian Food

1.    Eat less Carbohydrate
The typical Nigeria Diet is heavy on Carbohydrate, a sample daily food consumption might include: Yam for breakfast, Eba/garri for lunch and Rice for supper. Most food guides recommend 6-7 servings of grain products (Carbohydrate based) for adult female and 8 servings for adults male.
To put things in perspective, daily carbohydrate requirement for the average adult, based on a 2000Calories diet will be 300g/day. In food Lingo, 300g of carbohydrate will consist of: 2 slices of bread for breakfast (70g), 2 cups of garri (156g) for lunch and 11/2 cups of rice for supper (68g).

The body (through an elaborate process) store excess carbohydrate as FAT and continuous excess carbohydrate consumption result in increase weight gain. when trying to lose weight, it is extremely important to watch carbohydrate intake, consuming below the daily carbohydrate requirement means that your body will be forced to access stored energy (fat)  which translates to weight loss.
Sample Heavy Carbohydrate Nigerian foods: Garri, yam, pounded yam, semovita, spaghetti, Rice, cornflakes, bread, cocoyam.

2. Consume less palm oil
Palm oil and palm kernel oil are high in  calories and saturated fat, Click here for the nutrition profile of Palm oil. Due to the high fat and calories content in palm oil, avoid using Palm Oil when you don’t have to, and if you must, use only a small amount. Also look at ingredient list when purchasing pre cooked items (e.g plantain chips), most chip companies fry their sweet chips in palm oil, avoid these as much as possible.

3. Watch the salt (magi)
When we cook with packaged seasoning mixes, we introduce lots of salt into our diet. The typical seasoning like Maggi, Knorr, Adobo e.t.c contains high amount of salt in them, adding extra table salt to dishes that already contain these seasonings means salt overload.

Salt in itself has little to no calories, but Over-consumption of salt leads to temporary weight gain as it causes the body to retain water. Conversely, low consumption of salt will result in temporary weight loss as it causes the body to expel water. It is important to note that salt has no direct interaction with fat gain or fat loss, however excess water retention will make a person appear bigger than they actually are.

4. Watch What You Drink
We consume loads of excess calories from drinks, as we are more likely to pay more  attention to what we eat than what we drink. Drinks are equally as important when it comes to weight loss. Pop (Soda/minerals)  should be avoided all together. Some drinks that are perceived as Healthy drinks can also contribute to excess weight gain, a typical 300ml of malt drink for example contains 48g of Carbohydrate, this is the same as 1 cup of white rice.  The point isn’t that you shouldn’t consume health drinks (malts and juices), but do not neglect the calories in these drinks when it comes to your daily diet.
 

5. Choose Meat Wisely
It is extremely difficult for Africans to ignore red meat; it is a staple in most soups and sauces. If you must eat red meat, make sure to trim off as much excess fat as possible. The recommended red meat option for dieter is goat meat; goat meat is comparable to beef in protein but contains 50% less calories and significantly less fat. See the chat below for meat comparison:

   6. Oven bake and oven fry (avoid deep frying)
I am sure it’s a no brainier that we should avoid fried foods when trying to lose weight. Fried foods introduce high amounts of oil, calories and fat into our diet which makes it more difficult to lose weight. An alternative to frying is oven roasting and oven frying. With a fraction of the oil required for deep frying, oven frying helps to save a bundle of calories and fat.

7. Avoid high calorie snacks (Fan Yogo, gala, lacasera, chin chin, buns, Puff puff, plantain chips)
The typical snack on the Nigeria street contains >225 calories. When trying to lose weight, snacks are a diet sabotage. It’s extremely easy to consume high calories snack and ignore the calorie count. It is okay to indulge every now and again but do not underestimate the effect of small snacks and small chops on your diet. Carry healthy snacks in your purse, so you are not forced to buy unhealthy street snacks. High fibre snacks like granola bar will help you lose weight.  I will do a post on homemade health bars that can be stored for weekly use.

8. Eat Spicy Foods

Hot peppers have been shown to raise your metabolism, but the real Benefit of peppery food is that they slow your eating.  When you eat too fast, as many of us do, by the time your body signals it’s full, you’ve overeaten. Eating more slowly is a good weight-loss strategy, and making food spicier is an easy way to do it. Also spicy foods requires water; by increasing your water intake you feel full faster.

9. Eat More Fiber
Fibre helps you feel full sooner and stay full longer which means less snacking and binge eating. Foods that are high in fiber includes Beans and legumes.

10. WALK WALK WALK and exercise
This last point isn’t about food, but weight loss cannot be achieved with food alone. To lose weight, you must expense more energy than you consume and an easy way to expense energy is to exercise. Exercising doesn’t always require gym memberships; try home workout DVDs, walk for 30mins a day, go to the playground with your kids (or nieces and nephews) , join a sport league like soccer or volleyball, take the stairs. Any activity that elevates your heart rate for an extended period of time counts as a workout (all you married folks can get creative). It doesn’t really matter what exercise program you chose, you just have to be consistent.

Good Luck with your weight loss goals!!!

Here are sample Healthy Nigerian Recipes for Weight Loss

Here is a sample Diet food Table

 Do You Need personal help losing weight?
To lose weight in the 10lbs and above range, you need individual attention. Don’t fall for the lose weight quick pills; they contain chemicals that are mostly harmful to your health in the long run and will only provide temporary results.
Over the past 2 years, I have lost >25lbs and I can say I owe it to good eating and good weight management advice. I have and continue to learn about moderation and what/what not to eat to achieve certain goals.  Some associates of mine who are well educated in the area of food and nutrition provide weight loss services that are personalized and tailored to individual needs/goals. They provide diet food tables based on your weight loss goals using international nutrition guideline and ingredients that are easily accessible in your local. Please contact them at ( HealthAvenueNG  at gmail.com ) for weight loss and nutrition advice.

If you are on a weight loss journey, please share your experience and advice in the comment form.

CLICK HERE FOR THE WEIGHTLOSS FOOD TABLE

Join the discussion!

  1. Welldone 9jafoodie for the above points.
    I have been (and still) on my weight loss journey. Started the journey in March 2011..Then i weighed 85kg (187lbs)..BMI =29.7 .
    By December 2011, i was weighing 69kg..and still weighing that now.
    I eat mostly African dishes, but i have realized the key to enjoying such variety is Portion control. i don’t eat more than my fist size of eba. And when i eat rice and Eba on the same day or Yam and eba…I ensure to workout an extra 30mins added to the normal.

    initially I worked out 6 times a week for an hour..but now i work out like 3-4times a week…..Embarking on mini exercises like walking briskly instead of using the bus..and dancing as often as i can (behind closed doors), help me maintain the weight loss.

    Portioned Diet and Exercise is the Key!

    • hi Chinasa, wow! dats great you must have done a lot of wrk, i’m trying to lose some weight myself, currently weigh 76kg and want to go down to 65kg, can you pls give me some tips on what to do.

      • Hi my name is angel am on weight loss journey buh am a student how do I manage to add exercise to my morning classes

        • You could wake up 45 minutes earlier EVERYDAY, put on a praise and worship song and dance rigourously while praising and worshiping God for 30mins or more till you break into a good sweat, then shower and go on with your day. I do so often and it works for me.Plus it’s killing two birds with one dance..

    • Hi chinasa,am quiet impressed n interested with d way u loose ur weight. I use 2 weigh 65kg Br now am on 75kg if nt more. I really need 2 do something fast. Pls will love u 2 explain better on ur routine n food intake. Tanz

      • @blessing: True..Lots of Water is good..I take >3.5L every day. d only disadvantage is the number of times u wee.

  2. Very well Written!!
    I would also add that eating high carb content food late at night leads to a nice and round pot belly.. lol.. For both men and woman. And as Nigerians, its very common to eat Eba or poundo for supper!

    • lol….. I know. We never had solid food for supper growing up. Eating late at night is definitely bad as it stops the body from accessing stored fat while we sleep.

    • tell me abt it dear. thats d bane of my weightloss and its bad coz i stay up late n get peckish, peck on cucumber or carrots or garden egg bt go bck for noodles eventually. i jst lack discipline. n i hv bin acquiring dat nice round belly. smh. if only money came along wit it….lol

      • I feel u my dear. Nights r usually d worst times for me too. I find myself snacking n eating so many bits of food. I need to watch my weight but I also like to go to bed with a full stomach or I can’t sleep! Lol

    • My sis inlaw makes stew and then scoops out the top layer of the stew, you know that layer of oil that is on top in your pot of stew (fry-as some will say). She then uses that oil to make her soups. It colours the soup just like palm oil, and adds that sweet flavour of the stew. I’ve tried it and it works. But I still like my palm oil, only that I use very VERY little just for colour.

      • I guess for both. However, I just replace it with tomato and a bit of sunflower or olive oil (go for extra virgin). Some people think its crazy but its great if you are considering weight loss.

  3. 9jafoodie excellent post! been following you since blopspot and you have the best recipes and pictures. everything I have tried has come out great. thanks a lot!!

    I especially love this post. I’m pretty much a “clean” eater now though it was a bit difficult adapting and cleaning out the unnecessary/empty calories from typical naija meals. Here are a few things I did.

    -Swapped Vegetable Oil for extra virgin Olive and Canola oil (olive is excellent on hair and body)
    -Swapped yam for sweet potato and unripe plantain. still have it occasionally but not as often
    -I try not to eat meat but if I must, its goat meat
    -When I fry eggs, I load it up with plenty veggies i.e. tomatoes, onions, eggplant, peppers (tatashe), even spring onions and green peas, carrots. I usually fry up just one egg and white from another egg (I keep the yolk to condition my hair or its eaten by fam. we never waste food in my house!) with this, I stay full for hours before I need to eat again
    -For those of us in gidi, Cactus has lovely brown bread. I usually buy half the loaf. Choc royale also does some lovely sweeet wholemeal rolls. Both much better than agege, white bread or any of the other cardboard tasting wheat bread available in Lagos
    -Palm oil just like coconut oil has some major benefits so I have not eliminated them completely. I get my fats thru them so when I make efo or other soups, I use little palm oil (1 or 2tblespoons) but double up on spices and blended peppers so the soup is still nice and juicy
    -I make my own popcorn as a snack. Its real easy and I use coconut oil (extra virgin) on a regular stovetop. I err actually sneak it in to the movies lol rather than buy the sugar loaded ones they sell
    -With swallow, portion control is it o. I have eba and amala, but its never really more than the size of a tennis ball
    -I eat a lot and often so I basically fill every meal with vegetables and so I’m full but with good nutritious foods
    -I make my own peanut/cashew butter to eat with snacks. Great way of getting proteins in and other nutrients
    -Iced tea or zobo sweetened with honey rather than soft drinks. I make a big batch and freeze every couple days

    These are just a few things I do. Health is Wealth. I know and feel the difference in eating and being healthy versus not. It is very much worth it. I have the occasional skittles but for the most part, its clean eating. And of course, except with veggies and fruits, herbs and spices, portion control is key and works for me.

    Soo, 9jafoodie, that fish in the top left corner is too yummy, what kind of fish is it? catfish? Its all I thought of while writing this. Joo, please point me to the recipe. Thank you very much. Oh, You totally Rock!!

  4. This is a wonderful post. I have been struggling with my weight ever since i gave birth. I used to weight 69Kg but now I weight 81kg. Massive weight gain. I am not that surprised as to how am not getting back in sharp. I am a food lover and I love cooking, take a look at my blog –> http://www.labelle-afrilight.blogspot.co.uk.

    How can I cook and not eat? *That is exactly how i decide my self*.
    I have cut down the portions I eat, i do my exercises {i use the Juliana Micheal’s ripe in 30, really good DVD} but not often, i walk to school. what have I not done, still nothing. I think my problem is not been consistent with my exercise.

    Just like You pointed out, i will def look into the amount of oil i use in my cooking. I have to be summer ready, need to rock them hot shorts and look sexy again.

    Thanks for sharing and I love your blog. Totally fab!

  5. This is so on point. I have been struggling to lose weight since i gave birth.I was weight 69kg but now i weight 81kg. its not easy losing weight especially when you are the one doing the cooking. I am a massive food lover and i enjoy cooking.I have a food blog —> http://www.labelle-afrilight.blogspot.co.uk.

    Just like you pointed out, i will look into the amount of oil i use in cooking and reduce my intake too.

    thanks for sharing this. I really need to get summer ready and sexy again.

  6. Thanks for this beautiful post… i started my weight loss journey a few weeks ago and i have lost 8 kg already! it feels good and my confidence level is up! although i had to let go of Nigerian foods altogether. this will help me know how to eat Nigerian meals and still meet my goals… lovely one there!

  7. i started my weight loss goal on February 6th weight 105kg. presently i weigh 95kg. it feels good tho.i walk a lot and try go to the gym at least 5-6 times every week i still eat nigerian foods but in moderation. i’m not at my goal yet but i’m getting there slowly slowly.

    nice post btw..

  8. I love this post 9ja foodie. I love 84’s comment too. Very practical. I was about bawling at that your #7 but since my case is different, i can’t really complain. My own problem is that i am on the slender side and i sometimes gain a few but i can’t seem to keep the weight on and i want to :(

      • A̶̲̥̅♏ confused I read Ƭђαt protein nd fiber I̶̲̥̅̊S̤̥̈̊ gud 4 those Ƭђαt want τ̲̅☺ shed weight how kum its gud 4 dose Ƭђαt want τ̲̅☺ add again? Rite now A̶̲̥̅♏ struglin wit ♍Ɣ‎​‎​‎​ weight @ age 20 I weight 85kg S̶̲̥̅Ơ̴̴̴̴̴̴͡ I went on a crash diet witin 6months I weighed 65kg bt I didn’t realize Ƭђαt wen I stop d crash deit nd 200 situp I was doin daily Ƭђαt I will gain back ♍Ɣ‎​‎​‎​ weight plz I need help wit a healthy life style nija food I̶̲̥̅̊S̤̥̈̊ killn us wit obesity

  9. i love dis post….started my weight loss journey sept 3rd 2010,weighed 75kg BMI 30..i weigh 60kg nw…still struggle with food, cos i love naija food well well but dis post has bin an eye opener..thanks for the info

  10. Its amazing how obesity isn’t a more pressing issue in Nigeria. The heat/solar radiation probably plays a huge role lol.

    This is an awesome post. You should do something on Nigerian food and pot bellys. We can all agree its a cause for concern.

    • Heat and radiation? I would have thought heat will help people loose weight but then again, when it’s hot people turn to high sugar drinks.

      Nigerian food and pot bellys sounds like a good post to look into.

  11. Extra tips:

    * Replace garri/poundo with wheat or plantain flour. For me, swallow is swallow. What matters is how tasty the soup is!

    * Drink loads of green tea; it acts as an anti oxidant and is a great way to boost your metabolism. The faster ur metabolism, the faster your body breaks down fat. You can add honey and/or lime to spice it up

    * Drink LOADS and LOADS of water. Also good for metabolism boost and cleanses ur system of yama yama…lol

    * Replace full cream milk with skimmed milk or soya milk

    * There’s a gr8 substitute for the regular spaghetti which I just discovered – it’s the wheat version..and I swear, you cant even tell the difference. Make that for dinner, add PLENTY of veggies to spice it up with enough pepper and you wont feel like you’re on a diet!

    * ELIMINATE red meat. If you must, go for parts with less fat eg the heart. White meat is generally healthier. Eg chicken breast

    * Use low-fat dressings for you salads. Stop packing mayo inside your veggie salad and think you are dieting. That one na wash!

    Substitute meat with kpomo (kanda) in your soup. Chop em up into little pieces and you have a chunk with each swallow….and that way, you dont feel like you are on a suffer head mission.

    Use very little oil. Substitute regular veg oil with OLIVE oil.

    Minimise RICE intake. If you must eat rice, let it be brown rice or basmati rice.

    DO NOT SKIP BREAKFAST. DO NOT SKIP BREAKFAST. DO NOT SKIP BREAKFAST.

    TOTALLY ELIMINATE SUGAR. Replace with natural honey.

    Ok…there u have it..will post more if I remember!

  12. I love this post! 9ja foodie, you have done it again.
    Personally I have had the “garri” conversation in my head and I’ve concluded that I cannot let go of it. My solution is portion control! I have never been a large amount garri eater. Actually, I prefer garri to all the other swallow foods out there. Well, maybe pounded yam is higher on my list. But poundy is a once in a really long while thing for me so garri is my staple. But with portion control, not eating it everyday, knowing when my stomach is done and not stuffing it just because the soup is ‘sweet’ and better still, drinking the garri instead of swallowing. For me, garri has a lot of fibre. Fibre that I can see with my two eyes to me is more practical than fibre that they say is present in other stuff. So, long story short, I AM POWERED BY GARRI and I have a T-Shirt to prove it. LoL.

  13. Comment am an undergraduate 4rm not a very rich family which makes me take any food available and dis make me add more weight and i dnt want this 4 my self wat can i do

    • …… If you are not in a position to control your food intake, you have to take time out to exercise. you can try free exercise like running or jogging.

  14. Tanks to 9jafoodie.i was weightn 92kg like on the 15th of april,today is ​†ђξ 30th am proudly 85kg.i avoided alcohol,alot of greasy food.am almost a vegetarian now with 30mins walk around every morning.please how can oi lose more weight cus am 5’5 i want to know how much i can weigh 4 ♍Ɣ height..waitn for U̶̲̥̅̊r reply..

  15. Insightful post! Wasn’t expecting to find an article on keeping fit on a Nigerian site since being BIG is considered sexy. I think it has to do with portion control, Nigerians and Africans in general eat too much. I mean do we have to eat eba with 5different kinds of meat? a huge bowl of rice? or cook with an entire gallon of oil?
    I also think it has to do with genes and the kinds of food you eat. I mean the Chinese eat rice with EVERY meal, for some parts of the country, it’s buns/bread. Pork is the staple meat, Beijingers like to cook with gallons of oil, they eat animal fat with their meat because the grease is good for the skin, there’s no low fat anything in stores either. But somehow, most are fit and even skinny! I ate their food for 6months and BLEW UP! stopped eating their food or only ate it once or twice a week, I quickly went back to my original weight.
    So it could be that African foods are higher in cholesterol or may be we should drink tea more often
    curiouskinks.blogspot.com

  16. hy.pls i have a problem.i have pot belly.also,i weigh 68kg and i want to reduce but i cant exercise for more than 2 minutes at most.wat do i do? Pls reply immediately cause i want to lose at least 10kg in one month.thanks

    • HI Ekemini, first you will have to reduce your carbohydrate intake, i will also advice that you stop drinking alcohol and soda. If you are unable to keep up with high intensity exercises, you should try walking for 30-45min daily.

  17. Hi,
    I actually just discovered your blog. Very nice! Like most of your readers, I am also focused on refreshing my life from a total wellness perspective. I have been eating for life, trying to make sure that I have more veggies, protein, complex carbs and the right kind of fats – Omega fatty etc.

    I was in Nigeria for a few months last year and I was a little stressed wondering how I was going to maintain my diet plan and avoid the loved and dreaded jollof rice and things like kpomo.

    Well I have to say, I was in Lagos for about 2 months and I actually lost a dress size while there. I didn’t do the gym, but I swam for about 30 mins to an hour about 3 times a week, and I jogged about 3 – 4 miles the other days and I did watch my intake.

    I did allow myself a few indulge meals of jollof rice, plaintain, king prawns – (We have the best food!) however, I also enjoyed cabbage based salads, grilled chicken, eggplant – grilled, sauteed, mixed with stew. And then I would cook meels, like squash and spinach and eat it with fish. I was psyched to discover all the veggie options at the market. Infact when I had craving for stew I would often have steamed cabbage with a little stew and chicken.

    I think it is more than possible to enjoy naija flavors while trying to lose weight. I even substitute ground oatmeal for garri and in my house that is the standard now.

    My philosophy is create a life that you love, fill it with things you love to do, spend time with people who help you be better, make sure when you get dressed you feel great, like a rockstar if possible and spend time taking care of your spirit and emotional core and this will give you the motivation to eat with purpose and move to prolong your life, because you will want to keep living that fabulous life.

    Carry on with the great work!
    Be well
    Ekene

  18. Oh wow!!! 9jafoodie! You really rock mehn! Why did it take me so long to discover this website? This post is absolutely spot-on! I am a 5’3 and I weigh 67kg. I honestly have no clue how I got to this size because I don’t drink pop often but I love my tea and caramel latte lol. I shall also work on reducing my oil in stew, just that the stew doesn’t ‘fry’ well if the oil is not singing halleluyah on top of the stew. Thanks so much for having this blog. It’s been a blessing reading your posts. I shall try out some of your recipes soon and I never knew Tofu was wara oooo, I’ve always been raising my nose whenever I walk through the vegetarian aisle. Thanks for enlightening me now. You are a star!!! God bless you too as you have blessed me.

    • Awwww…. thanks for the kind words. You can fry your stew with oil still, just make sure to take out the oil once the stew is fried. Yes ooo… Tofu is the wara soya.

  19. Hi,

    love you blog and this post in particular. I was on a weight loss journey 5 years ago. Now I’m just enjoying keeping my new beautiful figure. I like what you do to help others. Please check and join my block as I put tips and struggles and workout tips.

    I’m bookmarking this post…

  20. Plz i need help i am 16 and i luk 24 and i am fat wat can i do 2 luk my age and lose weight also,plz help !!!

  21. I certainly love every thing you posted about weight loss, eating right and exercising. It was great of you to have shared this. The issue we have mostly in Nigeria food is that most of them contains high level of carbohydrate and fat especially our major Nigeria meals e.g garri, yam, Starch and the oil soups e.t.c. I think with a good research on what to eat and not to eat plus exercise, a lot can be done to loss that extra fat.

    Thanks for this educative and informative piece on weight loss.

  22. Lovely blog 9jafoodie. I read somewhere about sweet potato being very high with carbs. I thought it was high in fibre. Love your blog. Am presently trying to drop my weight from 69.1 to 65, any suggestion? Also, I don’t walk but skip(about a 1000) daily, will that do for my workout?

  23. I want to thank 9jafoodie for creating such awareness on our 9ja foods, and to drop some hints on how to get the taste in our beloved foods without missing anything you love like oil :Note cut out fat from chicken as best you can and please remove skin

    Let’s start with chicken I make chicken pepper soup with African spices and herbs like Nchawu scented leaf, uziza or utazi leaf. I eat this with ofada rice, on it’s on or if one likes eba or pounded yam very little you can also eat boiled yam and bold green plantain with it, always eat ith boiled vegetables.

    Fish pepper soup is another great food that you don’t need any oil cooked with African spices, eat with plenty of boiled pumpkin leaf (ugu) plain ofada rice anything of your choice at reduced
    quantity.

    Moimoi is wonderful too parked with protein when you add mackerel, crayfish, fresh or dry prawns you dont need to add oil as the mackerel will produce it’s own flavour full natural oil eat with vegetables is a meal on it’s own why add rice to it?

    I hope you will find my hints interesting try them out, una no regret am my fellow 9ijas

  24. Wow… As in wow am speechless. Arnt I lucky? I js started my weightloss program n came across dis post. Thumbs up 9jafoodie! I also love ur posts eightyone n deepsoul n cnt wait to b on my way tryin all of ‘em. Buh I’ll like to ask, do I hv to change anything during pregnancy n breastfeeding? Its really good to b enlightened dats all I can say for now, keep up d good work 9jafoodie. Here’s to gettin my groove back, wish me luck guys! *bigsmile*

    • Hi Kene, I think your Dr will be the best person to give you advice on pregnancy and breastfeeding will be a licensed practitioner. But with diet management, all things are possible. Good luck with getting the groove back…update us on your journey!

  25. Thank you so much for this post. After following your advice and directions, I hope to return next month to report my progress in this journey. God bless you.

      • Thanx so much for all these advice. ℓ̊​​ was a size 14 when ℓ̊​​ got married and now ℓ̊​​ ‘m size 18 after 2 kids. ℓ̊​​ think wht ℓ̊​​ need most is determination and discipline. ℓ̊​​ also want to ask if its okay to bleach palmoil?

        • Hi, I love ur blog buh I ve a huge problem, I’m currently weighing 75kg and I ve been tryin to lose weight.pls can u send me a food table to follow? Will appreciate it.

  26. Pls help me o…. I currently weigh 86kg but my ideal weight is 72kg. I added moost of the weight when I got married last year bcos I started eating like d Mister…also I am trying to get preggers. I know how to lose d weight fast but I feel like it will reduce my chances of conceiving..pls wat do I do?

    • When it comes to your weight and Pregnancy, the best person to speak with is your family physician. If you lose weight now, you will most likely gain it all back when you get pregnant, my advice will be for you to control your portion and visit your Dr regularly. Good luck with getting pregnant.

  27. This is awesome. From my experience, a mistake i made wen I started my weight loss program September 2011 ws dt I made a diet I culd nt keep up wit. Don’t totally remove particular kinds of food from ur diet. Even if u av to, make reasonable supplements e.g wheat meal, skimmed milk. Every little difference u make in ur diet counts. E.g eat very little rice but try blanching fresh ugu veg, u don’t av to get cabbage. U don’t av to combine beans wit rice or fried plantain. I av started my weight loss all over and I av more knowledge of better ways to do it. I av lost 2kg in 2 weeks. I av tried to calculate my intake of calories and now I eat strictly by portion control.

  28. I must commend u 9jafoodie for dis good work. Very useful weight loss tips. Am currently weighing 65kg, starting my weight loss work. Out today using ur guide and wishing mysef d best luck of 55kg by december…thanks so much. Pls can I replace d running and jogging to just gym exercise cus I really dnt have the space to jog around me. Thanks dear

  29. Hi,am glad that nigerians are now conscious of what goes inside of them,and must comend u r doing a great job,I am a mother of two,who is struggling to lose some couple of kgs,I use to weigh 59kg before kids and after my second child I weighed 84kg but have been able to lose most of b excess weight,now I weigh 63kg(5.5ft),my goal is to weigh 60kg.I have been able to lose the few pounds a few times but it is difficult to keep it off permanently. I need your help on healthy food table that will help me lose the weight for good,also sent u an e-mail on this address weightlossinc.ng@gmail.com will appreciate if my e-mail is been attended to.if u are wondering hw I lost the weight all I did was was drink a lot of water,stay away frm drinks and meat,I take grean yea and chicken/turkey instead but witout d skin,I boil plantain instead of frying,I eat a lot of fruits nd vegetables,I try to move around a lot,even if I can’t workout,eat less carb and also PORTION CONTROL,we nigerians love our plate full.Thanks a lot and keep up the good work

  30. Whao!! I have learnt so much while reading this blog and the numerous comment! I am 5ft 11 so my big body “was hiding” cos of my height, I’m even scared of knowing my present weight!! Lol! I recently develop a big tummy that was when I screamed to myself that ” Gal, u need to loose this weight” but I just started the weight loss journey 2 days ago!! Stopped eating snacks, minerals, drink more water now, I usally skip breakfast but keep to lunch usually a staple food! Dinner is lipton and wheat bread or nothing! I know it might be harsh to my body but, she will survive!! Lol!! I knowing it is too soon to say anything but I’m determined to make this work!! Weight loss is just about determination and discipline!! My weight loss will be my birthday gift to myself! Oh! I walk a lot too, so defintiely I will get back to you on the 1st of Nov with my testimony!! Somebody say Alelluyah!! Lol!

  31. im so impressed, kip it up 9ja foodie, im looking to lose 10kg in 27days, is it possible? if it is, pls give me tips on how to go about it, and how to kip the lost weight off. thanks

    • Hi Emi…….. I don’t think you can lose that much weight in that short period of time. Are you looking to drop some pounds for a special occasion? I think you might want to try a detox ( you will most likely lose water weight but nothing more than 10pounds)

  32. I took time to read everyone’s comment with a big smile, i am so glad I discovered this page.
    I was a “fatty bum bum” most part of my life, i grew up being abused verbally by family and friends..it was hell! somehow i got obsessed with weight loss! read all articles, experimented a lot on diets..i weighed 95kg and for my height 5″5″ it wasn’t nice.
    I weigh 65kgs now and i wanna get to 60kgs. Found a great tip to help me lose that in days (water weight):
    I will take loads of water, less salt/sodium and carbs..when you take loads of water(i’m going to take 72ounces)your body will not have any reason to store water hence weight is lost, taking little salt will help my body not to store the plenty water i will be taking. Cutting down on the carbs will let the carbs stored in my body burn up for energy. Each pound of carbs in the body has about 3-5 pounds of water packed into it so, if i take loads of water and less carbs? my body wont have to retain water..i will shed the one stored..I will be starting off tomorrow, join me if you wish :)! good luck everyone!!
    BTW BIG UPS to everyone esp Eightyone(printed your comment) and 9jafoodie. UNA TOO MUCH JOOR!

  33. Hi y’all, it’s really encouraging to see all these posts from you all.
    I started my weight loss journey in December 2010. I weighed 136 kg at the time and presently weigh 84kg.
    I don’t joke with my soups as a naija girl, an ibo one for that matter. I replaced eba with sorghum which is like wheat and I eat moi moi with my jollof or fried rice and beans with white rice.
    I take cereal and oats as well with fat free milk.
    This is the thing, I eat my swallow and rice in the morning after my workouts and I eat fruits the rest of the day for most of the week.
    I still have some 14kgs to go.
    I wish everyone on a weightless journey here success.
    Don’t forget to exercise too.
    9ja foodie, thanks for this medium.

  34. I dnt even know what i weigh to begin with or my height*embarrasing right?bt am very tall.but i know am fat.recently,i’v cut down on my carb intake…take 2 or 1 egg wit green veggie in the morning, 1 agidi and okra in the aftanun and moi moi small plate at night.i skipped 1000 tyms daily and walk for an hour.i guess am losing weight cos my belly seems to b getin flatter and toned,no more guts.my clothes happen to be too big 4me now.

  35. It’s interesting to read all the comments and I’ve found a lot of useful tips. I started tryin to lose weight in March and I still have’nt shed a lot of weigh. My current weight is about 96kg which means I’ve only lost about 4kg since I started my weight loss regime. I try and exercise about 4 times a week and i watch what I eat (although pecking on all sorts at night, can’t help it:( ) My stomach is still huge and no change in dress size. What am I not doing right please?

    Really would like suggestions.

    Thanks all.

  36. I’m glad I came across this. My weight has really given me sleepless nights. I really need determination. Been trying to watch what I eat and I run some mornings and gym like 3 times a week. My tummy is out. I know it’s determination and patience. I’m not giving up though.

    Thanks everyone!

  37. pls help me guys..i don’t know any skim milk product in nigeria or low fat yogurt..can anyone help me with a name????plsssssssssssssssssssss

    • U can try hollandia low fat milk.it taste good,I have tried it.u would even know its low fat if u don’t read d pack.Most yoghurt r filled it fat,for now I dnt know any but u can go to any big supermarket n ask for it,just make sure u read d pack before buying

  38. I love this blog, I’ve bookmarked it already, I started my weight loss journey on September 30th, I currently weigh 75kg 5’5, my main concern is my upper Arms and my tummy(though its not big ) there’s this “ring” around my navel that has been there after I gave birth 3yrs ago. What can I do, I’m presently do situps , and what can I do for my armS?thumbs up †̥ Eighty1 and deepsoul Ў☺ΰ guys Rock!! Wish me luck :D

  39. Please help me, just discovered that am weighing 90kg in the presence of my fiance. He frowns at it and am so depressed, need your help.

  40. Try planking its good for the tummy and arms builds your core and helps generally with endurance. situps aint good for your waist. with time you will develope waist pain ( speaking from experience).

    • Planking can be risky if not properly done. Mehn, I sprained my back doing it and it’s been over 1 year and I still feel pain/ pressure in my left hip some times. If one is overweight and has most of the weight in the hip/ butt/ thigh area then you and gravity might be tight friends when you try planking. Don’t try to be as parallel to the ground the way others might be doing cos you’ve got to accommodate your body type. Taking planking slowly till you can advance and maintain better posture is the key. Don’t force it.

  41. To lose without exercise is very possible but difficult, all you need to do is to avoid high fat food but not completely cos they also have a work to do in our system so too much of protein is bad and same goes to carbs food. Rice,garri,white bread,fufu,oil can add to your weight while beans,wheat meal,brown rice,wheat bread can go a long way in helping u lose weight. Gudluck

  42. 9jafoodie,I luv dis blog,pls help me out,am kinda lazy for exercise buh I wanna loose tummy fat,jst bookmarked d page,u rock !!!t

    • Hi Genevieve,
      Having a big tummy is simply excess fat around the tummy area. You need not concentrate on doing crunches which are very hard and discouraging to do……..what u need is a total body workout. See it this way, u have groundnut oil clogged up somewhere and you want to melt it, what u do is put on a frying pan and heat it up. What u need is to heat up u body and melt up all d fat. once the fat is melted with ur Cardio and strength training exercises, u can now tighten up the muscles using sit ups and other abs excercises

  43. This is amazing insight. Very helpful indeed but it is a bit challenging for a Dr with a hectic schedule, especially when I eat out almost 100%. Maybe someone will grab the idea of setting up a weight loss diet restaurant with a small gym adjoining. Thanks 9ja foodie

    • If the restaurant is set up would u go? i bet u would come up with another excuse of it being too for or the food being expensive……….lol. Nyways, home cooking is the best for weight loss, that way u are sure of what is in it. Alternatively, there are virtual restaurants who sell healthy foods……..check out skinnyfresh and cactus also sell healthy salads also does Cafe-Royal etc….So Dr, u have got no excuse again o

  44. i love this site, i started from 75kg september and now am 68kg, fibre and vegetables did magic. Dont like exercise, i wanted to get how to control my food intake, now i want to start walking now,where i take byke to , i want to be walking now atlist 30 mins in the morning. is dat okay, am working towards 60kg by dec ending

    • Tosin,

      From my experience so far, to keep the weight off for good, u need to include exercise in ur regime. 30mins daily is acceptable but walking is not enough. You need to include some strength training into your life. This would help transform all your body fat to muscles which is what you should be aiming for to keep the weight off. Body all toned up and full of muscles

  45. Comment I came about this website at the appropriate time because just this afternoon I walked into the room and my hubby gave me a sorry look bc his gaze was fixed on my tummy, though a mother of two but as I ve learnt that Portion and discipline is the deciding factor I ve made up my mind to keep to the rules. Keep up the good work NAIJAFOODIE!!!

  46. @Teebaby. Thanks. No excuse really. Let’s go there! I am working towards a weight loss of 12kg in the next 6 months to get me to 73kg which is the ideal weight for my target BMI. Been traveling a lot too but I decided to work out anywhere I am at anytime, gym or no gym. I have bookmarked your blog. Nice one. @ Adaisy,loosing weight within reasonable limits will not reduce your chances of conceiving,on the contrary some obese patients have conceived after dropping some pounds. @9jafoodie, nice work, the morale on this page is high. I think I will tap from the energy. I was doing about 300 skips before I go out for my morning ward rounds and I jog a few mornings but here am seeing folks doing a thousand and an hour walk to boot. Pretty challenging. Good to set a weight loss goal anyway and work towards it. You might might an old article of mine on goal setting helpful:
    http://newdimensionlife.com/blog/?p=265
    Wish you all the best. Keep Hope Alive!

  47. All d best Ndu……..it might interest and challenge u to know that one of my girls in my support group did 8000skips in 30mins and another who is a starter did 5000skips in 2hrs last saturday………..now dats a challenge. the longest i have done is 2250skips

  48. Thanks for sharing those wonderful tips especially when most of Nigerian dishes are high in carbs.
    3 things did it for me from the weight of 105kg in May to 65kg presently. 1.Dieting(portion control and not necessarily fasting or starving or skipping meals and of course plenty of water and vegetables)
    2.Excersise(anything that increases ur heartbeat is good enough)
    3.Less salt and sugar intake.High salt intake will lead to water retention and thus fat.While sugar only adds calories with no benefit what so ever.The end product of carb intake is sugar thats why is totally crazy when you see some persons take Minerals with any meal even whit Eba,Akpu or Pounded yam.
    Lastly one blog I find very helpful is http://www.livinghealthyway.com
    Goodluck in your weightloss.

  49. Uhmm,to say am happy is an understatement.have always bin looking into international weightloss site,which i no wont work for me(d food dey mention are way beyond me)but dis is strictly naija nd am so proud bcos nw i plan a food timetable convieniently(wch is difficult as a student) nd nt skip BREAKFAST.Am startn Jan wen i get back to skul so I can shock dem for EASTER,aarrgh cnt wait to see d expression on their faces.Thank you so much 9jafoodie.Mtuahhhhh.I LOVE WITH MY WHOLE HEART

  50. I really love this site. I say well done to everyone. It is not easy losing weight and I’ll rather suggest that you must make effort to ensure you do not gain that extra weight.

    I used to weigh 60kg but after childbirth i weighed 75kg. I had to start dieting and got a new weight of 67kg in two and half months of dieting. During the dieting i did not skip any meal but i really cut down on my food portion. For breakfast i took a boiled egg with a slice of bread (instead of my normal 4-5 slices), my lunch was basically fruits while i ensure i take my dinner as early as 6pm. My dinner is very small portion of food with lot of vegetables. My vegetables were almost without oil but i made it peppery.

    I love snacking so i replaced gala, chips etc with carrot, garden eggs and coconut, they are always in my bag so that i was not tempted to go back to those with heavy calories. Coconut is oily and i don’t think it’s good for dieting but it has lot of fibres that helps to suppress my appetite.

    I made it habit to trek 15 minutes to and fro bus-stop when going to work. At work i tried to reduce my sedentary life style and avoid the use of lift as much as possible.

    I do some skipping jumps, running on a spot in my sitting room and dancing to music until I’m sweaty.

    I ate my desired food but in a very small quantity. I was encouraged to carry on with my dieting regime as people commented on me that i look smarter and nicer in my new weight, so it will be good you have a friend or partner commenting about your dieting success. They will also be helpful in getting you on track when you lose focus.

  51. Thanks guys! this site rock..really raised my morale to fight my weight again..hope to go back to 75kg frm my present 100kg..so help me God!

  52. Haaaaa!!!!! AMAZING!!i read all d comment from A to Z,4yrs ago i weigh 60kg 2yrs later i weigh 100kg(my reason?was depressed suffer emotional breakdown then i took solace in food,who happens to be my best friend!!! And i couldnt help it)i decided change of environment move to abuja!engage in serious activities!lost weight 87kg!! I moved back to lag in july staying wit my sis!she always stock diff ojukokoro food!and i cant help myself!i glaring discoverd dat all mt trouser ar tight,dress,tops turn to body hugg overnight!i feel so sad! From what i read in dis blog!i av decided to follow dis rule no turning back!i am going to lose dis fat!94kg no matter wat it takes!i want to be sexy for valentine,dis is my decision!

  53. Thanks guys. Dis is great, i was tryn to lose weight some weeks ago and i took some diet pills combined with exercise, i lost like 6kg but the thing was wen i stop d exercise i gained back d weight i lost now currently 68kg and planning to be 55kg before feb. And with wat av read here, m very sure i can do it. Thank u all so very much. Av already substituted wheat bread for white one and am taking fruits regularly and exercising for 30mins daily but the thing is, i cant get brown rice and i lov rice very much. Can u plz tel me the quantity of white rice i can be taking? Thanks and am also taking lemon with hot water every morning, do u think it will help?

  54. Hi! am currently weighing 67kg after child birth (first) but am left with a fat belly dat is bigger dat wen I was pregnant.i have tried so eating small portions of food n little exercise but its still d same thing.my husband hate it n keeps on talking about it.what should I do? Pls help me…….

    • HI Azra… to get rid of belly fat, you will need to do strength training. Diet alone will not lead to target weight loss and neither will crunches alone. Try a mix of things like running, fast walking,swimming, circuit training etc combined with tummy exercises like crunches. Good luck. let me know if you need me to recommend some workout DVD’s that will be beneficial to you.

  55. I currently weigh 190lbs (86kg) with a BMI of over 30, i have tried all things possible including owning a treadmill and using it three times a week. My bone of contention is that i eat mostly nigerian food, i have stayed away from fast food (burger and stuffs), but i’m still unable to loose weight. I have even tried eating protein bar in the mrng, real food for lunch and fruits at night. I do not eat anytime after 7.30-8pm but i still did not loose the weight. However i guess the only place i’m lagging is drinking water, i am not a liquid person,i take little water daily and also take drinks like Gatorade…i’m out of ideas, any suggestions on what i’m doing wrong or not doing?

  56. @Dammy, I came unto dis site abt 4weeks ago,read all posts and did my personal research. I started low carb diet immediately,my meals are basically protein and fruits and I can tell u dt my changes became obvious in my first week. Now in my 4th week I can tell I’m getting 2 my desired size. Dis won’t just be a diet 4 me but a lifestyle. Drink abt 4liters of water a day, it helps a lot. I take green tea daily as well, those are d liquids I take. I exercise too, jogging, skipping and fast walking. its all abt commitment like u re in a r/ship. I did it, so u can as well.

  57. Love this post.. It’s a wonderful foundation for me and my weight loss goals of living a heathy lifestyle this year. Thank you so much, you don’t know the impact this post has made on my life.. X

  58. am 21 nw and am weighing 78, but av gone thru all dis post and am encouraged on loosing again,tanks to ur contributions.luv u all,Ll start today!

  59. I really love ur page n i say kip it up.i’m a mother of 2 and av dis very big tummy dat kips growin big and i must confess,d reason is dat i dnt joke wit my food,i mean i really love food…smiles…. But wen my hubby startd complainin abt my weight n all dat.i started skippin n changin my diet n also my food portion.i must say d result i got jst witin a week of skippin n changin of diet is awesome.my tummy has reduced a bit n i fill lighter than anytin.if i can continue wit d skippin n diet,i knw i’ll av a good shape.tnx n i wish u d best.

  60. Comment…i really apreciate ur blog and all d sugestions people are making,may God bless u all.9jafoodie,my issue is dat i weigh 60kg b4,bt 5yrs ago i have been battling wt stomach ulcer so i eat often,so am nw 70kg.pls,wat can i do 2 go bck 2 my 60kg and maintain it,becos weneva i reduce my fud portion i feel d pain much.pls,help me.tanx,reply

  61. So glad I found this blog, just starting my weight loss journey (again, this will be d final time God willing) started a week ago. Was wondering how I was going to incorporate naija food (as I now understand that weight loss has to be a total life style change). Very insightful blog great comment. Will send an email for more advice . Thanks & God bless.

  62. HELP! I want to make our regular brown beans with a twist. Kids are tires of the regular beans and plantain or yam porridge ! Pls any new ideas??????

  63. Hi..am a nursing mother and am 24,I used to weigh 64kg befor i got pregnant but nw I weigh 79kg,I will really need some help on how I can drop atleast 10kg.tnx

  64. Seriously 9jafoodie I won’t join to say thanks for allowing dis interactive forum I will say thanks for taking out the time to reply every1 I hope I get dat reply too. I am a foodie I love food so much I started my diet abt a month ago and I have lost a lot but I have a lot to go d problem is am nolonger as busy as b4 n believe me the more i see the food the more I eat all I do is stay at home believe me I cook healthy meals unripe plantain and my fabulous stew all chopped tomatoes n canyenne peppers wit loads of leaves, fish but NO oil at all. I noticed that 4 d 1st month it killed my cravings but d cravings are all back I feel like am falling down. Gues wat I don’t weight my self cos I am big boned so wat I do is measure my body parts weekly dat way I see d progress cos at time especially wen u work out ur bod may change fat to muscle n u won’t really reduce on a scale. Am still very far 4rm my goal weight but I can do it so join me. U all rock. Pls not wheat has a lot of issues surrounding it so if u must swallow take amala. Research shows dat wheat can change into sugar in ur system. Take my grandma 4 instance she is very strict wit her diet n avoids sugar but anytyme she is tested its still high guess why? Wheat bread, wheat meal. Wheat everything am not an authority just be careful when u read abt “safe food” most of them re far 4rm safe eg diet coke. Do u know what sugar does? It goes into ur system n sends sweet message to ur brain basically saying I want more then u start having ur cravings hormones can also do this dat is why close to or during a woman’s period she has loads of cravings. White rice is wicked just keep it in mind worst than garri self stay away. Okay now to my problem I make my food 4 d day n eat it ONCE even though its healthy I find dat my belly is growing more than it was wen I had not lost weight. Honestly I can’t not eat wen I see my food cos I eat only wat I cook pls don’t tell me potions my problem is not knowledge I need som1 who has overcome a similar problem to HELP fast b4 I ruin all my effort. Sorry its so long can’t even remember half of wat I typed I eat as much as I type big problem.

    • Hello Winnie! Your tummy problem might be as simple as bloating; the three main courses are 1) overeating (yes you can overeat healthy foods too), 2) eating too fast (solution is to eat slowly), the third thing is high fiber intake, especially when switching from a low fiber diet; solutions are plenty of water, incorporate pineapples into your diet and rinse fiber rich food like beans before you cook them. let me know how it goes!!

  65. Thanks foodie I am now working on my potions now. Am still losing d weight although I drink a lot of green tea. I haven’t dropped a dress size yet or I don’t know. My cloths still size me even though dey re bigger just can’t wait to go shopping again.

  66. Once again, a great post. I’m trying to sort out my salt intake. Another good tip that has already been mentioned is drinking lots of water. I carry a 250 ml bottle of water around with me all day, with a straw inside so I can sip as I go along. And once the bottle is empty, I fill up immediately. Your mind gets so used to the sipping action that if I go long without drinking, something feels off.

  67. Am so excited i found this blog….thanks to naijafoodie,.. thanks guys for ur contribution in sharing ur weight loss opinions and suggestions…i weigh 95kg… i went to get green tea at d supermarket and got really confused…will any green tea do…? or are there some that are more effective than others?? which do u recommend i buy????… pls help me out.. thanks.. i really need to loose weight fast.. i have a target for 2 months..to loose 15kg…with excercise and eating small healthy portion… and doing more of veggies too…i promise to keep u posted with my progress after 2 months as time progresses..80kg is still not healthy but my overall target is 70kg.. i hope i get there before the end of 6 months???? please i need ur assistance urgently…

  68. I really feel am sliding now I eat almost 2000 calories every day instead of the 1000 I started wit abt a mnth ago. The thing is I still wear my old cloths and pple don’t even notice I lost weight so now am wondering why can’t I lose weight as fast as my friends wen I even do more? Am scared dat all my effort wud go to waste. Shud I just buy a big bowl of ice-cream n a pack of chocolate and sit in front of the tv? Or is there somfin I can take dat shows me result faster than now.

  69. I started a weight management plan this January and I have lost more than 20kg. Am now 73kg but am not done. Aiming for 65kg. I don’t do high carbs and fatty foods anymore. I have also started taking every morning a cup of warm water with lemon and a teaspoon of honey. I don’t eat until after an hour of taking it. I exercise 4 to 5 times a week too. All the best guys.

  70. This is really enlightening thanks. Just started my weight loss journey again last week after stopping for almost 2 years and will like to lose about 15kg b4 my wedding anniversary in May.

    I stopped exercising because I was bored of it. I used to powerwalk 4-5 times a week but hopefully
    I hope to find a walking partner if husband refuses to join me.

  71. I just reread every single post and its inspiration all over again. I’ve lost over 20lbs but its like I’ve plateaued. I haven’t gained any of the 20lbs back, but then it would have been 25 solid pound were it not for the plateau. But I’m inspired!

  72. Is not an easy decision to loss weight. I started my jounery to weight loss January this yr. I was weighing 95,buh now weighing 85, i still wnt to loss more. I take yogurt as my breakfast, sometimes beans and plantain,i hv drop soft drinks and alot of carbon food. What shld i do to loss more. Thanks for ur reply…

  73. Hi guys,
    I’m so loving this.I’m so glad to discover this @ d point I need it most. I just started a weight loss program last week. II used to weigh 65kg before my first pregnancy but after my second baby I weighed 87. After a five day detox, I lost 4kg now @ 83kg. Learnt about calorie counting to ensure dat I don’t do pass 1200cal max per day;though I still do very less.. Also eaten just fruits and vegetable because this is Still just ma 3rd day after detox. Pls I’ll apreciate if I can get a weight loss diet plan that can make me loose 18kg in three months and I promise to follow strictly.also I’ll like 2 find out what nigerian Veggy is called Spinach
    And I’ll like 2 confirm If what I heard from a colleague that pepper soup spice is Fattening is true. Expecting replies soon. Thanks and God bless u all real gud..

  74. Hi Foodie,I’m still expecting a reply pls. And I’ll also like 2 know a nigerian recipe called canyene pepper. Thanks and welldone

    • It’s a spice. It’s not a recipe or anything. You can use it to make chicken (with Oregano). Some people add it to lemon water and honey and drink it as a detox. Hope I helped

  75. Pls can I take coffe and coffee creamer?? Cos I hv stopped taking milo and milk and also I do jog for 45minutes non stop on monday wednesday and friday?? And also I do a lot of stomach exercise at first I saw d changes but nw not seeing any change again…should I still continue jogging or I shud stop

    • The simple answer to you question is Yes… and no. Basically If your goal is fat loss a tall cup of coffee a day actually is helpful for fat burn, but adding extras such as coffee creamer, sugar etc can actually be determinately to your goals. Instead of coffee creamers you can try healthier alternatives additives to you coffee such as Stevia, honey and ground cinnamon.
      For the second question of why your body has hit plateau. Again fat loss being the goal you cannot skim on cardio so don’t stop. But instead of only doing cardio have you tried incorporating resistance training to your routine (No Yoga or Pilates does not count!!) To continually see changes you need to constantly challenge the body. I would suggest cutting down on the stomach exercises, substitute interval training for some of your long cardio sessions and most importantly eat right. I guarantee you if you follow these principals you will see those amazing changes again.
      Keep on the good work and best of luck to you.

      -JR
      “Health is Wealth”

  76. Im really impressed with this blog. i never imagined i’d find such insightful post with nigerian persperctive. i’v been struggling with losing weight for about 3yrs now but nothing really effective. i tried the gym but after 5months,i felt it was a waste of time and resources cuz i didnt feel/see any different. sometime last month,i jus decided the problem should be my feeding pattern and my food intake type and believe me,when i went thru dis blog,i got my assurance. i hope dis blog/site will keep me updated thru mails or sms cuz i need dis kind of drive,advice&motivation. i wanna lose so much of my weigth. i weigh somewhere around 150 or so now and i wish to drop to atleast a size 16/18 at d ,most.

    Thanx 9jafoodie. this site is really helpful. i love what i got here and i hope for much more.

  77. Hi All,

    Been reading through all the comments- great job guys.
    I only started my journey a week ago and lost 4kg already. I cut down calories and did a lot of exercise (average of 400 calories burnt everyday in the gym).
    I just printed out the healthy food timetable because i need to loose an extra 25kg to get to my healthy BMI. I don’t know if i can keep up with the vigorous exercise however i do know i need to eat healthier meals.

    Any further advise will be appreciated at this point.
    Oh and let me add that i wanna loose 5kg in 3 weeks…..

    thanks in advance

  78. Tnx a lot 9jafoodie for this site. I hv dis prblm of luzn weight.am currently weghn 87kg buh want to go down to 65kg. I wuld appreciate it if u can send me a food time table to follow. My e-mail ngozindum@yahoo.co.uk. Thnks a bunch.

  79. So hapi to find 9jafoodie.I weigh 90kg nd hav bin tryin to loose weight 4 a long time now ,jus tired of d insult 4rm folk .I want to get my life nd confident back.plssssssss I wnt tips on hw to cub my appetite cos I’m a very heavy eater .also there is dis weight loss program I want to embark on,is called edmark meal replacement therapy,I dnt kwn if it is ok.pls help me out

  80. Am joining this group for the first time. I realy want τ̅☺ burn off fat especially my belly. Pls help me. Tks

  81. Hello, please i need help. Ive been struggling to lose about 3kg in the last 1 year without success. I dont take swallows at all, i dont take meat. I do more of snails and fish, though the catfish is usually smoked and stewed. What am i doing wrongly? Between last year and this year ive gained 3kg.

  82. Hi all, it seems the major challenge most of us has is portion control. Pls I will like to know if jogging for 3ominutes 5days a week and controlling my food portion are enough for losing 2okg within 4months. Pls comment.

  83. i gave birth 7mnths ago and started exercising nd dieting after 3mnths i weighed 81kg during pregnancy,AND DROOPED TO 73KG AFTER GIVING BIRTH BUT I WANT TO GO BACK TO MY previous weight which is 65kg, during my diet and exercise i noticed my tummy flattened and my entire body was toned,But when i resumed work i became so tired and lazy and i feel i have added more weight,i usually use the jillian micheal workout DVD and Zumba dance but i feel exhausted after work please what should i do to pump up my energy in the evening.

  84. I’m ready to embark on this weight loss journey. i weigh a 70.85kg and i feel so heavy and fatigued sometimes. i complain bout being too big for my age but everyone says i aint. Plus i’ve got a lot of zits on ma face…i dont like it. was hoping if anyone cud help me out on what to do.

  85. Am 168cm (5’5ft) and I weigh 63.7kg, 2 years ago I weighed 52kg I don’t like the weight it annoys me am scared to look at the mirror kos I hate wot I see (my big body) I nid to lose 10kg..so I could weigh 53kg. I need a personal trainer/ advicer. 9ja foodie do you know anyone that can help out??

  86. Comment…hello 9jafoodie am new here this my first time in this site am a student am just 21 but can’t control my weight anymore am fond of food pls I really need ur help pls help me out I don’t want to be like this anymore I weight is 72kg if u can help me with this I will be so helpam getting out of hand thank 2 9jafoodie. By TIPSYJAY

  87. Comment…alo 9ja. Am new here N I want 2 be on diet ve try so many tins like green tea N al dat bt yet 2 get my result

  88. Am a student and I weigh 88kg and I want to reduce my weight drastically before 10th of september,how do I go about it

  89. I really need your help. I weigh 88kg and I want to loose about 20 to 25kg within a month. I read in a book that if I stay away from carbohydrate for 2weeks that I will loose weight. please can u help? I really need to loose that weight within a month

  90. I’m 22 and I weigh 85kg, I’m about 5’9, so I’m tall. But I know I’m also fat, I keep gaining even more weight cuz I love chocolate, ice cream, burger, cookies and shawama. I’v decided to cut all that off and I’m doing a road work out every morning. Please advice me on what to eat so I can loose weight fast.

  91. am a good cook but never knew palm oil and pounded yam etc could be a problem despite the nice taste…. i have no choice than 2 folow advice thanks

  92. Hi am Val, I weigh above 100kg and I would Love to reduce about 20kg for a start in 2weeks. Pls what are the necessary steps required to achieve this target. With the nature of our nigerian dishes, what are the possible ways of combining controlled eating and exercising. What type of exercise could be done to reduce belly,arm and chest fat. A response will gladly be appreciated.

  93. i currently weigh 82 kg and I’ve been plump since i was born .i am trying to loose weight at least to weigh just 60 kg but i am in a private university where we don’t cook and so i have to eat whatever is available,what do i do?

  94. Comment…nice ..nice …..nice………. i have a problem , mine is ,im pregnant at the moment, but before i got pregnant ,i took lots of hormonal drugs which i believe it add pounds to flesh … anyway , it made me add a lot, now that im pregnant , i want to loose some weight ……. but first i have big bone mass, and im 5ft 11inches …. when i wighed 75kg , i looked like a walking skeleton , but right now, im weight 95kg , which is alarming for me ……….plz i need help

  95. Don’t start off with extremely rigorous exercise when trying to lose weight,you start off small and den increase it as you go.you av to introduce you body to the exercise with the simple ones before the difficult ones.for example you can start up with 20 sit ups and den increase it as times goes on.
    Same thing should be done with food too.if you start off by cutting off the unhealthy food once.you would be left with mad cravings and that’s hw you end up getting those lost fat back again.instead reduce portion of the food and then gradually eliminate it.happy weight lose.
    Great blog by the way

  96. A very niz one ,i think is al about consistency n determination cos is definitly nt easy.4me am gradually loosn d weight but my tummy,arm n face is still fat,pls wt can i do?

  97. Wao all these comments are impressive buh my own case seems to be quite different iv tried several weight loss tips nd none seems to be working. I used to weigh 68kg nd nw I’m weighing 71kg pls I wanna get rid of this fat I wanna com down to 60kg pls I need help

  98. Love all comments,hw Do I loose stubborn belly fat in one month,even iF am losing general body weight,the belly doesn’t Go

  99. Loving this blog, reading it alone motives me the more. Am size 18 scared to check my weight am currently on diet , basmatic rice, wheat, n more do fruits at night 500 jump ropes morning and evening 50, 40, 20, different situps is helping am adding it up with green tea but nw I need to drop to size 12 badly. I don’t knw if u can advice me more on what to do more my belly fat is killing me

  100. Hmmm thank you for this piece. You are rili inspiring.
    I’m currently pregnant but I hope to loose weight afta cos my OB is alredi complaining abt my weight.

    Pls I want to know what kind of wheat flour should be substituted for eba et’al. When I was in Nig, it was easy to get but the one’s I see here are mostly the ones for baking, can I use it? Pls help, really confused.

    • Depends on where “here” is. If you are in the US a store like Trader Joes, Sprouts on any healthy foods store carry wheat flour (not the ones bleached and refined for baking) and I’ve made this into the typical Nigerian “swallow” food and it turned out nice.

  101. Pls I really need help on how to watch my weight. It really getting back @ me now. Pls help me out. If any help can come dt will work within 5wks, I’ll really appreciate. Thanks

  102. This might be a little late but the advice on Palm Oil is misguided. Palm Oil (not Palm Kernel Oil) has a favorable fat composition and should actually be recommended as a source for health fats. Your body needs a certain amount of fat to function thats why oils like Coconut, Avocado, and Canola oil are highly recommend for cooking.

  103. My name is cynthia, am just. 22 years and I was weigh 97kg and den dropped to 91kg, pls I want to know d foods to eat and wat I can do to reduce d weight from 91kg to 79kg within 1month pls, am very desperate.

  104. pls 9jafoodie,i am over weight,u can even call it obesity.pls i want to loose weight ASAP.i will appreciate it if u can send me a timentable to follow,angeluchemc@yahoo.com.tnx

  105. Thank God I bumped into dis. Today.I’m at d verge of making an online order for raspberry ketone. I read abt it for quick fat burn .pls I am over weight everbody call me iyabo or orobokibo pls hw wld I shed dis embarrasing fat my lap my belle my hand fat fat pls heree is my mail epunemchioma@gmail.com. Thanks

  106. Hi Dear ladies,

    Thanks so much for your extra-ordinary service, you are ‘answers’ to my prayers. Kindly send me yur food time table to lose weight/burn fat. My email addy is livlov2013@gmail.com. Loads of thanks and Blessings to you and yours!

  107. I thank 9ja foodies .am happy seeing this post today I need to weigh down but don’t know what else to do,am a breastfeeding mother I hv use gym even place myself on diet but no show, I weigh 90 and need to drop at least 16.please I need a special food time table

  108. Joan sometimes one needs to be patient as we don’t expect that what took months to gain will disappear in days lol!! i have lost some weight and after going on several yoyo diets i ve discovered certain things that have worked 1, eat small meals ( six ) to be precise daily and with time you ll discover that your portions will get smaller 2, always have some apple or some other preferred fruit in your bag that helps with not only hunger pangs but sugar cravings as well. 3 plan your meals ahead so as to have a mental picture of what you are suppose to eat for that day you can switch it up weekly

  109. hey. read most of your comments and am i really inspired. in the last years my weight has been spiking, cant remember when last i lost a pound. Now i am ready to shed off the extra weight and get my sexy back. i have taken most of the advise here, however i need a weight loss partner that will go this journey with me for support and encouragement.

  110. Hey 9jafoodie, thank you so very much for this blog. This ‘How to lose weight with Nigerian Food’ is a wonder. 9jafoodie, you really rock.

    I have been on the fat side and for a long time have been concerned about my size.
    I came across 9jafoodie last week and fell in love with your posts and the comments.
    I started off without delay. I started on Sunday 14th September, that is a week ago and to my surprise, i have lost 5kg. Unbelievable. I am exited and my hubby is impressed and told me to ‘keep moving’.

    I will keep sending my reports.

    You are doing a good job Dear. Well done.

    Cheers!!

  111. Pls kindly send me a weight loss food timetable. Highly appreciated cos am at the verge of depression. .

  112. I had a baby in January and added a lot of weight but am beginning to lose some of them now. Am proud of myself and it makes me happy when people say am losing weight. I practice portion control and download an app called food diary; through that i was able to know the amount of calories in my food and kept to my portion control.First step is knowing the amount of calories to eat in a day to lose weight and amount to maintain it. For me its 2000 cal and i stuck to that. Its hard but its worth it. Losing weight after having a baby is very hard but the earlier you start the more chances you have of losing it.

  113. @ nelo, start by controlling your potion, download any app for calorie counting and do some exercise especially working for at least 10minutes in a day.Garri has a lot of carbs in it but a cup wont hurt. its better to eat 5 small portions in a day than eating 3 large ones that will leave you bloated and heavy.