How to develop a safe weight loss plan

How to develop a safe weight loss Plan in Uganda

Weight loss is such a challenging issue in my life. I have tried all sorts of things like weight loss tabs, exercise, herbal teas and dieting without much luck. Today I share with you how to develop a safe weight loss plan in Uganda.  

My weight journey

I  was a pretty small girl growing up, and just like any other young person I did not care much about what I ate, how or when I ate. I must say I started gaining weight after campus, and my body has been increasing slowly but surely.

As I gained weight I started to worry about it, but the people you meet often exclaim when they see you and most often the first word they will say to you is “Nga you have gained.” This word became normal to my ears after some time.

I started trying out exercises, I would avoid supper sometimes or avoid some meals. I must say, I have lost a few kilograms on some occasions, but the weight eventually comes, and I am always back to ground zero.

What experts say

Health experts in weight say a combination of both physical exercises and diet is the best shot at losing weight, instead of trying different things in isolation.  

Physical Exercise helps one break a sweat, decrease fat tissue and help to balance the amount of fat in muscle. 

Many weight loss practices like crash diets; diet fads, herbal remedies, and prescription weight loss pills are hardly healthy and effective weight loss choices for you. 

Giving your body much more nutrient-dense foods high in vitamins and minerals from all food groups is the safest way to cut down on calorie intake. 

Let us, therefore, take a look at what healthy dieting ingredients you should consider, As you develop a safe and sound weight loss plan, here are some other dieting ingredients to consider.  

 Safe weight loss Ugandan ingredients that you Should Consider

1.      Water

Water is the most healthy and safest beverage one can drink. Just like we have often been told “water is life” it is indeed true. Water has zero calories in its natural state.

Staying hydrated helps to flush out toxins from the body and makes the process of metabolism easy. 

The more water you take in a day; the more calories you will burn from the body. Taking 2 glasses of water every 20 minutes before each meal can help one lose one kilogram a month, this is because Once the stomach is full with water, food intake becomes limited. 

2.       Leafy Green Vegetables

adding vegetables and fruits to your diet plan is a great way to cut down on calories in your food. Common Green leafy vegetables in Uganda include Ejobyo, broccoli, nakati, spinach, Cabbage, Sukuma (Kale), dodo,

If you were to break down the nutritional composition of Kale, for instance, it has got only 36 calories, five grams of fibre and no fat and is an excellent source of Vitamin A, C and K. 

Eating two to three bowls of dark green vegetables and fruits as salads daily can help one lose weight by making one feel fuller.

3.   Whey protein 

Whey protein is a high-quality protein found commonly in milk, fat-free yoghurt and low-fat cheese. This protein helps in weight loss due to the presence of an amino acid called leucine

 Leucine is known to foster excess calories and fat metabolism in one’s body by building lean muscle.

4.   Apples

As we all know, “eating an apple a day keeps the doctor away” therefore adding an apple or two to your daily menu will leave your stomach feeling full, in this sense, you will eat less food.

Apples provide up to five grams or a third of our daily requirements of fibre and are made up of 85% water.

Other fruits which are great for weight loss include Bananas, grapefruit; pineapples and watermelon. Bananas contain potassium, and vitamin B-6 and are fibre-rich. They further deliver energy and nourishment to the body.

how to Develop a safe weight loss exercise plan for the Belly and body in Uganda

 In addition to watching what you eat, taking routine Aerobic activity is a prescribed solution to weight loss.

However, over the years research has proven that aerobic exercise alone is not enough for general weight loss. 

However, high-intensity exercise has been proven effective for weight loss by different researchers.

For instance, one study showed that men who did sprint interval training for two-and-a-half hours for two weeks lost the same weight as those who did endurance training for ten-and-a-half hours over the same period. Women too were found to benefit from high-intensity exercise.

Research has also made findings that one can lose more weight by combining high-intensity strength training, with aerobic exercise.

One study had obese adolescents participate in a 30-minute aerobic exercise and a 30-minute strength-training workout thrice a week.

The adolescents lost almost four times more fat than those who did only aerobic exercise for one hour a week.

Frequently asked questions about weight loss

are you struggling with the process of weight loss, well you are not alone. here are you can how to develop a safe weight loss plan in Uganda.  

Q What is the cause of weight gain in people?a

When you consume more calories than your body burns in a day, then you will be overweight. Just 15 extra calories a day (the calories in a teaspoonful of sugar) can add 68 kilograms to a person’s weight each year.

Weight is as a result of being inactive and eating the wrong foods, for a sensible weight loss is all about getting more exercise and making each calorie count nutritionally.

Q What is the best and simplest means to lose weight?

Before any changes to your habits, find out what your body mass index is and see how it compares to a healthy weight. 

Increase physical activity; reduce fat and sugars in your diet. Limit fat in your diet to 30% of the total calories. 

Also, try to avoid getting too many calories from sugars. Reduce sugar-sweetened drinks, such as fruit juice, regular soft drinks, sports drinks, energy drinks, and sweetened or flavoured milk. These add lots of sugar and calories to your diet.

Q Does eating less food lead to weight gain instead?

Eating too little can actually slow your weight loss. Instead of using its fat reserves and making you thinner, the body will actually start using its muscle tissue to sustain you.

To avoid that, eat enough food to keep your body from starvation mode but remember to also control your calorific intake so that you achieve the weight level that is suitable for you.

Q Does one really need to exercise to lose weight?

No, one does not need to exercise to lose

If one cuts back on their calorie intake, they can lose a lot of weight without necessarily doing a lot of exercises. Physical activity however is important too in keeping off unwanted weight.

Check out the healthy pineapple and avocado smoothie, and try it out

3 thoughts on “How to develop a safe weight loss Plan in Uganda”

  1. Stephen Tsanga

    Am looking forward to loose weight am 40 years and am 109 kilos and am some how tall what can I do apart from running morning and evening.

  2. Weight loss is an enigma in lives of Obese people.Certain things work for certain people, not all.The universal classic habits for weight loss is;
    1.Regularlityof rehydration.
    2.Feeding on leafy greens eaten with a pinch of grain protein such as bean,peas & iron rich beans.
    3.Whole grains
    4.Roots ,backs & leaves of Mulondo,musoroza & wabogia Ugandeses.
    5.Exercise,yoga, meditation & pryer.
    6.Balanced diet with low content of energy giving foods not bigger than your fist per meal with regularly having them timely.
    7.Visiting nutritionist, physicians and at least 4 times a year to re-d?& Re-direct action & behavior.

    To me this has lead me to loose 25Kgs in 2years.

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