As with everything in life, moderation is key. They very simple formula to weight loss is burning more calories than you take in.

Average person burns between 1600 – 2000 calories per day by just being alive. To lose weight, you have to take in less that 1600 – 2000 calories. If you live a active life or work at a job that requires lots of activities/manual labor, that number goes up.

Remember, starvation is not good for the body. Avoid unhealthy snacks and sugary drinks

Combine this with an active lifestyle and you are well on your way with your weight loss journey.

Monday
-Breakfast- Two slices of Wheat Bread and jam, a cup of ginger Tea(2 cubes of sugar) = 280 calories

-Lunch - Vegetable and boiled egg =280 calories

-Dinner- Sweet potato and 1 fried egg = 320 calories

Note


The sweet potato can fill you up without the eggs, save calories

Tuesday
Breakfast -Oat, w 2 cubes of Sugar, A Glass of milk = 345 calories

Lunch - Moi Moi and Fried Fish = 400 calories

-Dinner- Sauced Spagetti and boiled turkey = 400 calories

Note: remove the turkey skins...

Also, dont eat between meals. If u feel hungry and u wish to snack, eat nuts. Walnuts, pecans ,cashewnuts, etc. You can get those rich and heathy nuts in stores near you. They help fill you up, and u dont feel hungry

on the Average, A woman should consume 1500 calories daily to maintain your current weight, a man 2500. The diet above is about 1200 give or take which is about -300 from daily requirement and still healtyhy
. look at it this way to lose 1 pound, you have to drop 3500 calories, either from exercising or meals. foll0wing this meal plan you will lose about 2pounds in 3weeks without even realising you are on a diet.

if on the otherhand, this is too slow for you, look through the diet and hand pick the ones with the lowest calories for your weekly diet and also try this
no jam/butter with your bread,
replace full milk with skimmed milk
reduce or take out completely sugar
replace rice or spagetti with the wheat version
no fried food
At this rate your would lose atleast 1 pound a week ( which is unhealthy o! I don talk my own).

Wednesday
Breakfast - Boiled sweet potatoes and scrambled eggs Total calories =409

Lunch - Beans and sweetcorn cal=161

Dinner - Steamed vegetables (carrots,cabbage,cucumber,tomatoes) witth boiled turkey(sans skin) Cal=300

Snacks: one banana, and apple for ur midmorning snack, and some veggies for aftrnoon snacking

Date öf last topic created: Dec. 04, 2009.

Recent topic creation: May 09, 2016

Margin of topics creation: 7years!

If you ask me maam, that is a looong long time.

Something musta happened to bring about this development..

To the topic, Ill just eat my normal food of tuwo shinkafa and gbegiri soup! All you listed is stress for me jor.. Goodevening

Thursday

Breakfast - a bowl of salad using your leftover veggies,

Lunch - Fish peppersoup. Any cheap fish will do. Panla is so healthy with less oils. But then, fish oil is very good.

Dinner - Vegetable soup and Crackers

Snack on apples drink a lot of water

AirSultan:
Date öf last topic created: Dec. 04, 2009.

Recent topic creation: May 09, 2016

Margin of topics creation: 7years!

If you ask me maam, that is a looong long time.

Something musta happened to bring about this development..

To the topic, Ill just eat my normal food of tuwo shinkafa and gbegiri soup! All you listed is stress for me jor.. Goodevening

Tuwo shinkafa and gbegiri is good and will be added. Problem is, its hard to prepare than most of the meals here listed.

Im always on nairaland. I read and learn. I never knew posting topics was a pre requisite.
This topic is to better serve people who actually need help and encouragement. Have a nice night.

Also... if any one reading needs recipes, I can post simple recipes.

tossen:


Tuwo shinkafa and gbegiri is good and will be added. Problem is, its hard to prepare than most of the meals here listed.

Im always on nairaland. I read and learn. I never knew posting topics was a pre requisite.
This topic is to better serve people who actually need help and encouragement. Have a nice night.

Also... if any one reading needs recipes, I can post simple recipes.

Ok. Jeez!

Friday

Breakfast : One medium sized wrap of Moi moi and boiled egg. Please no yolks.

Lunch: Tuwo And Gbegiri avoid excess oils, you can eat one chicken piece with it. Dont take more than one serving of tuwo.

Dinner: Wheat pasta and fish sauce

Snacks: you can take mangos, or oranges.

Brief note before we go into the weekend plan.
1. When dieting, you get quick results if you start your day with a cup of warm water+lime+honey

Waters practically wakes you up, lime cleanses your system and honey is honey! warm water speeds up the slimming effect of this mix

2. Take a brisk walk at least 30 minutes daily. You can share it in two, 15 minutes in the morning, and evening. You can even just perambulate ur compound... just get active.

3. Try not to eat later than 7pm.

Habits develop over time. It might seem difficult at first, but with consistency, and determination... it becomes easy breezy. Your stomach walls will contrast by urself and you wont feel so hungry after a while.

Weekend meal plan will be up tomorrow. Have a good evening.


Let me know how you feel about this plan, and if you want to try it out.

Reach out, when you take your journey in groups the more motivated you will be.

You're not alone.

Dieting isnt for slimming and vanity alone. Its for our total wellbeing, avoiding health problems when we grow older, and also developing a healthy attitude towards life generally.

Remember, you are what you eat!

Good night.

I am liking this, dieting can be so stressful though. I just hope I can get it right this time.

Adazlolly:
I am liking this, dieting can be so stressful though. I just hope I can get it right this time.

Hello, the best method is to just take it easy on yourself. Dont expect quick immediate results slow and steady, you will definitely keep it up for a life time.

Try something first... henceforth, try and remove white rice and replace it with brown rice. Remove white bread, and replace with wheat bread. If you cant get wheat bread, come up with ideas of what else you can eat, apart from what your body is already used to.

tossen:


Hello, the best method is to just take it easy on yourself. Dont expect quick immediate results slow and steady, you will definitely keep it up for a life time.

Try something first... henceforth, try and remove white rice and replace it with brown rice. Remove white bread, and replace with wheat bread. If you cant get wheat bread, come up with ideas of what else you can eat, apart from what your body is already used to.

Thank you dear, I will surely do just that, one step at a time. I have always thought that I can't be able to diet but this time around, I am overcoming it.. Amen.

Adazlolly:
Thank you dear, I will surely do just that, one step at a time. I have always thought that I can't be able to diet but this time around, I am overcoming it.. Amen.

Just know your actions are brave . you have taken a courageous step and I hope you find the strength to keep it up. Wish u all the best.

very informative. I hope you are also following them religiously. You forgot to add this little piece of info, "give urself a day to indulge in eating junks food but do not overdo it" it helps.

For me, it all about eating good balanced diet and training wella.

PRISTINEMUSCLES:
very informative. I hope you are also following them religiously. You forgot to add this little piece of info, "give urself a day to indulge in eating junks food but do not overdo it" it helps.

For me, it all about eating good balanced diet and training wella.

That is what the weekend is for. I follow a strict diet plan religiously... But this is a quite easier one. This is a 5:2 diet.

5 days of watching what you eat, then Saturday and Sunday, you follow your normal meal but consciously. Knowing there's weekend to relax to look forward to helps encourages you to follow the five days religiously.

Thanks for checking in.

Congrats op in making me salivate for nothing.

Hope you're happy now abi

sureinfo:
Congrats op in making me salivate for nothing.

Hope you're happy now abi

Haha! Very funny. . .