Former Governor of Oyo State, Omololu Olunloyo is dead, aged 89.

THIS IS STILL ON WEIGHT LOSS.

1. Nutrition: The Foundation of Fat Loss

Why it matters: You can’t out-train a poor diet. Around 70–80% of weight loss happens in the kitchen.

Actionable Tips:

Calorie Deficit: Your body needs fewer calories than it burns. Start by reducing your intake by 300–500 calories/day. This results in about 0.5–1kg of weight loss per week — a healthy pace.

What to Eat:

Proteins (essential for fat loss & muscle maintenance): Chicken breast, fish, tofu, Greek yogurt, eggs, lentils.

Complex Carbs (for energy, fiber): Brown rice, quinoa, oats, sweet potatoes.

Healthy Fats (keep you full): Avocados, nuts, seeds, olive oil.

Vegetables & Fruits: High in fiber and nutrients, low in calories.


What to Limit:

Sugary drinks (soda, energy drinks, too much fruit juice)

Processed snacks (chips, candy, cookies)

Refined carbs (white bread, white rice, pastries)


Meal Tips:

Prep meals in advance.

Use smaller plates to control portions.

Eat slowly — your brain takes 20 minutes to register fullness.


2. Exercise: Burn Calories & Build Muscle

Why it matters: Exercise helps boost metabolism, preserve muscle, and improve overall health.

Workout Strategy:

Cardio (3–5x/week): Brisk walking, jogging, cycling, swimming, or dancing.

Start with 30 minutes a day — even 10-minute chunks work.


Strength Training (2–4x/week):

Focus on big compound moves like squats, lunges, push-ups, planks.

Strength workouts burn calories during and after the workout (afterburn effect).

No gym? Bodyweight exercises at home work too.


Active Lifestyle (daily):

Take stairs instead of elevators.

Walk after meals.

Set a step goal (start with 6k, aim for 10k steps/day).

3. Sleep, Stress, & Mindset

Sleep:

7–9 hours/night.

Poor sleep disrupts hormones like ghrelin (hunger) and leptin (fullness).


Stress:

Chronic stress = more cortisol = increased belly fat + cravings.

Try meditation, deep breathing, journaling, nature walks.


4. Track Your Progress (but not just the scale)

Take photos every 2 weeks.

Measure waist, hips, thighs.

Track energy levels, sleep, strength gains.

Use the scale only as one data point — don’t let it rule your mood.

5. Keep It Sustainable

Start with habits you can stick to long-term.

Don’t crash diet or eliminate entire food groups unless needed for medical reasons.

Allow room for occasional treats — balance, not perfection.

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ARE YOU OVER-WEIGHT?
THESE TIPS ARE FOR YOU.

Losing weight comes down to creating a calorie deficit — burning more calories than you consume. Here’s a simple breakdown to get started:

1. Dial in Your Diet

Eat whole foods: Focus on lean proteins (chicken, fish, tofu), whole grains (brown rice, oats), fruits, vegetables, and healthy fats (avocados, nuts).

Cut processed stuff: Minimize sugar, fast food, and refined carbs.

Watch portions: Even healthy food adds up — track your intake with an app like MyFitnessPal if needed.

Drink more water: Often, thirst feels like hunger.


2. Get Moving

Cardio: Walking, running, cycling, or swimming helps burn calories.

Strength training: Builds muscle, which increases your resting metabolism.

NEAT activity: Little things like taking stairs or walking while on calls matter too.


3. Sleep & Stress Matter

Sleep: Aim for 7–9 hours. Lack of sleep messes with hunger hormones.

Stress: Chronic stress raises cortisol, which can lead to fat gain, especially around the belly.

4. Be Consistent, Not Perfect

Small changes over time beat extreme diets or overtraining. Aim for sustainability.

Want help building a basic meal or workout plan? Or do you want to lose weight for a specific reason (like an event or health concern)?

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