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Diet Exercise To Lose Weight

To lose weight is not an easy task, but if you put goals, eating healthy and following Diet Exercise To Lose Weight, it will be of great value to yourself. people who are struggling to follow one particular diet to lose weight, I advise you to follow a simple diet plan which is a good way to stay focused. You should in plan the one which is best suits your lifestyle.

To get a very quickly results, follow a diet plan with high in protein and low in carbs teaming with regular exercise. The Mediterranean diet can lower the risk of heart disease. Those on the diet eat a lot of healthy fish, fresh vegetables and fats from olive oil. But in general it’s high in vegetables, fruits, beans, legumes, grains and olive, not forget low intake of meat and dairy food.

Weight loss

How you lose weight depends on your eating habits, using a structured diet plan can be the kick start of losing weight. Losing weight is something which some people strive to achieve for one reason or another, it might include getting fit in order to achieve exercise goals or reducing the risk of running in to potential health problems.

Get Fit To Lose Weight

Get Fit To Lose Weight

The main key message on the matter is first look at your diet, eating Low-Carb food such as vegetables, meat, fish, avocados, nuts and eggs can help you lose weight, when eating fruits avoid fruits high in carbs.

High Blood Pressure

High blood pressure is a common condition which is also known as Hypertension, is often known as the silent killer. It put extra stress on blood vessels and vital organs, chances of developing high blood pressure is by eating an unhealthy diet and not doing enough exercise, in most cases people who are overweight/ obese are at risk of having a high blood pressure.

SYMPTOMS OF HIGH BLOOD PRESSURE ; High blood pressure symptoms includes shortness of breath, chest pain and finding blood in urine. And if you often have severe headaches, accompanied by confusion and blurred vision, seizures and severe painful anxiety. When you have these symptoms, it may be a sign of a high blood pressure crisis – a sharp vise in blood pressure to dangerous high level.

Blood Pressure symptoms

High Blood Pressure symptoms

I encourage everyone to check their blood pressure at least once every five years, you can check by visiting your GP surgery, or even at some pharmacies. A hypertensive crisis can be life-threatening and requires immediate medical treatment.

CAUSES of high blood pressure could include Race, Sex, Age, Family History, Stress and Lifestyle. Your lifestyle plays an important role in treating your hypertension, if you control your blood pressure with healthy lifestyle, you might avoid or reduce the need for medication.

Monitor your health

Monitor your health

Nutritious Food For Weight Loss

New research has insisted Oatmeal can help you lose weight in two ways, Porridge as a perfect food choice cos it’s packed with fiber and keeps you feeling fuller longer.

Second, eating a breakfast made with slow-release carbohydrates such as Oatmeal or bran cereal three hours before you exercise may help you burn more fat.

Healthy Breakfast

Healthy Breakfast

BREAKFAST ; it’s really important to be having breakfast when you get up in the morning just eat something even if it’s something small cos when you get up in the morning and you eat, that’s when you start your metabolism, throughout the day try to eat those lean proteins and lot of vegetables. For good source of protein you can eat salmon and eggs with vegetables in the morning.

Eating food high in protein is a key nutrient for weight loss. On Chinese study of obese, teenagers showed eating eggs for breakfast over a grain-based meal lead to significant weight loss in a 12-week period.

DRINKING WATER; Always carry a water bottle, make sure you keep sipping water throughout the day you need to drink six to eight glasses of water. Though this depends on your weight and lifestyle, but make sure you consume enough water.

Fill up your Bottle

Fill up your Bottle

  • Losing weight can be for a number of reasons and is important to do it hastily, people can lose weight by adding Apple Cider Vinegar in to their diet. Drinking Apple cider Vinegar has been proven to help people slim down the waist line, having the bitter drink at a certain time of day can make a difference.
  • The Best way to have it;  Apple cider vinegar can have a bitter taste, you can dilute the taste of the tablespoon by mixing it in with water,
  • you can add a splash of fresh lemon to make it easier to stomach. You can add a dollop of honey and water to bring a sweeter taste,
  • you can also have it with into a salad dressing if you want to have it with your meal.
  • Apple cider vinegar can also be added to a smoothie to mask the test.

Beginner Workout

WORKOUT limits your calories by working out 3-4 day a week, you can start with this powerful workout below.                                                    1. Body-Weight Exercise.Beginner workouts
Jump Rope.                                                            3. Mountain Climber.
Double Jump.                                                          5. Squats.                                                              6. Explosive Lunges.

  • Body-Weight Exercise; body-weight exercises get your heart pumping, increasing your muscles mass activated and more calories burned
  • Jump Rope; jump rope; it’s a total-body tones made for weight loss, complete a full minute of jumping, if you bust out the 90s jams can be better
  • Mountain Climber; mountain climber are an excellent way to burn calories, the quick leg motion targets obliques, butt and hamstring
  • Double Jump; squats up a notch by incorporating a jump and lunge. The movement will in crease your heart rate and you will feel the burn in your abs, butt and legs
  • Squats; when you do squats correctly they are the best exercise for losing weight, you engage your core and entire lower body
  • Crunches; nothing burns belly fat faster than crunches, which occupy the number one position in fat-burning exercise

You Can Do It

If she CAN! you can do it

If she CAN! you can do it MORE 

We work hard to accomplish a lot of different things in our lives. Accomplishments give as great satisfaction. They make us believe that we can do anything we want to do. It won’t be easy but it will be worth it, just persevere like a bird in the wind and little by little, A little Becomes A Lot.




  1. Joseph Rinyo

    Its possible for someone to fast for 12 hrs while taking water and exercise its a way of cleansing the whole system

    • admin

      yah! its possible and that’s the quickest way to cleanse you body system. thanks for the knowledge and if you have any other helpful information or question, feel free to ask.

  2. James Mawili

    Hello Bruce. I believe for loosing weight and building muscles u need to eat more proteins and less carbs. But how much carbs is enough? And is it possible to do away with carbs completely. Kama we have to eat which is the best between ugali, rice and chapati

    • Bruce

      Hi James, Am so grateful for the intelligent questions on how to lose Weight and the best food to take to lose Weight, are right when you say we need protein and less carbs to lose Weight.
      2.carbs provides 45-65 percent of your body calories intake,if you need to lose Weight you will get faster results eating around 50-150 grams of carbs per day.
      3.carbs are the body source of energy,in their absence your body will use protein and fat for energy and cutting carbs out may result in fatigue, dizziness, weakness and headache.
      4. About which is the best between ugali, rice and chapati, chapati are best for Weight loss and rice is easy to digest coz it contain high amount of Folate which make it good for you health.
      rice and chapati have an important portion in our meals but if you are obese its recommended you go for chapati over rice.
      between ugali and chapati ask yourself why the price of 2kg packets of maize flour is almost same with wheat flour, they have dissolved ugali is more nuitricious and best to lose weight. thanks so much James and hope my answers will be of great help and add value to your knowledge.

  3. James Mawili

    Hello Bruce. Your answers have been more than helpful. I would love to have a 90 days fitness challenge. I would like to push my body to the limit, check on my diet, kick out processed sugars and avoid alcohol. Would you please advise on the best diet to follow everyday, the amount of sleep needed and some exercise routines to follow. Also, how frequently should I hit the gym? How many days off the gym is good for recovery? Thank you

    • admin

      Hi once again James, am so grateful to hear that my previous info was of great value and helpful to you.
      Am really touched with the positive attitude you have taken towards the 90 days fitness challenge. what I can advise you is to focus on the end result, remember its only 90 days of commitment, so try to visualise how toned you will look with your new physique & the confidence it will bring you.

      First step is measure your Sugar intake accurately, figure out how much Sugar you’re eating every day cut back a little bit every day or every week, or try cutting back by one teaspoon a day, the equivalent of one packet of Sugar.
      By examining your eating habits, measuring your intake and strategically cutting back a teaspoon at a time, you could be completely clear of processed sugar in just three weeks.

      Energy is the lifehood of a thriving lifestyle. The more we have the more we can do it. Your Mind, Body and Diet are all connected & Life is achieved through this three interconnected elements. Avoiding Alcohol is the best possible start you can give yourself towards a life that thrives.

      MIND: Number one user of Energy is your brain. when you are hungover & anxious your mind is full of needless worry & stress, which burns extra energy. When sober, mindful and calm you maximise your energy output.

      BODY: Exercise increases your energy efficiency. The stronger your muscles, heart and lungs, the more efficiently you use energy, leading to more precious savings.

      FOOD: What you eat is the fuel that powers your body and mind. You would not put cheap dirty petrol into your car, knowing that it will run out of gas before you reach your destination. So why fill your body with alcohol that will west your energy.

      It is much easier to save energy than to create more of it. So the quickest way to more energy is to use it wisely. Processed foods and alcohol for example will drain your resources very quickly. Leading to more stress, less motivation to exercise and a downward spiral of health and vitality.

      Whereas if you eat well and stop drinking you will have more energy to exercise and become more efficient at using energy, As you train your mental health will improve and techniques such as mindfulness will also reduce your stress giving you more energy and motivation to eat well and train harder to achieve your goals.

      Best Diet Plan
      when it comes to diet I suggests that you go for the simplest but effective meals.
      you can eat four to six small meals a day containing a healthy mix of carbs, protein & fat.

      BREAKFAST : you can include an egg, white veggie omelette with whole-wheat toast.

      LUNCH you can have tossed greens with beans or grilled chicken topped with vinegar and oil.

      DINNER : healthy dinner you can include grilled salmon with a baked sweet potato and steamed green beans.
      Fruit with cheese or nut butter and whole-wheat crackers are healthy snack options, and don’t forget taking plenty of water.

      The average adult human being needs about 8 hours of sleep a day, It does not matter how long you sleep rather what quality is the sleep you are getting.

      A healthy adult who can only workout three times a week should engage in at least 20 minutes of vigorous aerobic exercise and some strength-training twice each week. This is a minimum amount of exercise needed to maintain your current health level.

      CHEST – Barbell Bench Press – 4 sets of 8 reps.
      BACK – Lat-pulldowns – 4 sets of 10 reps.
      SHOULDERS – Seated Dumbbell Press – 4 sets of 10 reps.
      LEGS – Leg Extensions – 4 sets of 10 reps.
      BICEPS – Barbell Bbicep Curls – 3 sets of 10 reps.
      TRICEPS – Triceps Rope Pushdowns – 3 sets of 15 reps.

      Thanks and hope the above info will be of geat help and if you notice any progress or change, don’t hesitate to let me know.
      Best Regards
      From Bruce.


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