21days Weight LOSS Challenge

06/06/2025

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Discover how you can finally lose weight easily & quickly without giving up any of your favourite meals. Follow me to stay connected, always comment, like and share to get more..

29/05/2025

WHAT FOODS SHOULD BE AVOIDED?
You should avoid these unhealthy foods and
ingredients:
Added sugar: Soda, candies, ice cream table sugar and
many others.
Refined grains: White bread, pasta made with refined
wheat, etc.
Trans fats: Found in margarine and various processed
foods.
Refined oils: Soybean oil, canola oil, cotton seed oil
and others.
Processed meat: Processed sausages, hot dogs, etc.
Highly processed foods: Anything labelled "low-fat"
or "diet" or which looks like it was made in a factory.

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27/05/2025

“WHOLE” (GOOD) VS “REFINED” (BAD
CARBS)
Not all carbs are created equal. There are many
different types of carbohydrate-containing foods, and
they vary greatly in their health effects.
What are good carbs and bad carbs?
Usually, good carbs means foods that contain high fiber
amounts. Good carbs take longer to be broken down by
the body and used for energy. They are found in whole
grains, fibrous roots, products made from whole wheat
flour, vegetables and fruits.
Bad carbs refers to foods that contain refined
carbohydrates with a low fiber amount, mainly white
flour and sugar. These are found in foods like white
bread, cakes, cookies and other bakery items made
with white flour; sugar-sweetened beverages, fruit
juices, white (processed) rice and some cereals.
Dividing carbohydrates into good carbs and bad carbs
is an easy way to think about good nutrition. When
thinking about eating a healthy
diet, eat whole grain, high fiber foods rather than
enriched, low fiber foods.
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19/05/2025

BENEFITS OF THE MEDITERRANEAN DIET 2:
Huge Menu
It’s evident that with such a variety of whole, fresh
foods available to you as options, it’s easy to build
meals based on the diet. And, you don’t have to
eliminate your favourites either.
You can eat what you love. They may just require some
tweaks. You can also fit in a lot of food into one meal
and filling up on fresh foods like fruits and vegetables
will allow you to build volume into meals for fewer
calories.

Good For Weight Loss And Maintenance:
As a traditional way of eating for many cultures
worldwide, the Mediterranean diet wasn’t designed for
weight loss. It just so happens that one of the
healthiest diets around the globe also is good for
keeping your weight down.

Stay Sharper Longer:
The same goodness that protects your heart is also
good for your brain. You're not eating bad fats and
processed foods, which can cause inflammation.
Instead, antioxidant-rich foods make this eating style a
brain-friendly choice.

It’s Easy To Stick With:
A diet only works if it’s doable. That means everyone in
your family can eat it and you can eat in this style no
matter where you go (to a restaurant for dinner,
to a family event). With its flavors and variety of foods
that don’t cut out any food group, It is an appealing
diet that one can stay with for a lifetime.

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19/05/2025

BENEFITS OF THE MEDITERRANEAN DIET
Reduces The Risk Of Serious Mental And Physical
Health Problems:
Eating the Mediterranean way offers protective effects
for those with and at risk for type 2 diabetes.
For one, Mediterranean eating improves blood sugar
control in those already diagnosed with the condition,
suggesting it can be a good way to manage the disease.
What’s more, given those with diabetes are at
increased odds for cardiovascular disease, adopting
this diet can help improve their heart health,
decreasing the risk of heart disease, lowering levels of
“bad” LDL cholesterol, and reducing mortality from
cardiovascular conditions.
It’s also been credited with a lower likelihood of
certain cancers, like breast cancer, as well as
conditions like Parkinson’s disease and Alzheimer’s
disease.
Finally, people eating servings of fruits and vegetables
a day on a Mediterranean diet produce an array of
disease-fighting antioxidants, and people who fill their
diet these foods have lower risk of disease.

19/05/2025

The Mediterranean diet
looking for a weight loss program that guarantees weight loss without ever having to restrict carbs, this is your sure bet.
In this short guide, you will learn everything you
need to get started with, including what to eat and what not to
eat.
I know you might think it’s not possible to lose
weight without restricting carbs, that’s because you haven’t heard about the Mediterranean diet
which is the centre of the better body challenge.
The way we think about the word “diet” today is
something borne of restriction that helps one
loses weight.

The Mediterranean diet couldn’t be further from that. Rather it is a healthy diet that emphasises on a
plant-based eating approach loaded with fruits, vegetables, whole grains, sea food and healthy
fats. It stabilizes your weight without making you feel deprived. So basically it’s you focusing on healthy
foods and fresh produce containing essential nutrients, giving little room for processed food.
In the next teaching, you will learn everything about this
diet including its benefit and how you can get the most results while on it..

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17/05/2025

Weight loss meal plan.
weight loss meal plan should focus on creating a calorie deficit, emphasizing nutrient-rich, low-calorie foods, and incorporating portion control. It's crucial to include lean protein, fiber-rich foods, and healthy fats. A sample plan might include a variety of foods like eggs, fish, lean meats, vegetables, fruits, and whole grains.

Key Principles of a Weight Loss Meal Plan:

Calorie Deficit: Consume fewer calories than you burn through exercise and daily activities.

Nutrient-Rich Foods: Prioritize fruits, vegetables, lean proteins, and whole grains.

Fiber: Fiber helps you feel full and can aid in weight loss by promoting satiety.

Lean Protein: Protein is essential for maintaining muscle mass and can help with weight loss.

Healthy Fats: Include healthy fats like olive oil, avocado, and nuts, but be mindful of portion sizes.

Portion Control: Be mindful of serving sizes to help manage your calorie intake.

Hydration: Drink plenty of water throughout the day.

Physical Activity: Combine a healthy diet with regular exercise for optimal results.

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17/05/2025

Simple weightloss exercise plan.
A weight loss exercise plan should include a mix of cardio, strength training, and active recovery, with a focus on consistency and enjoyment. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, along with incorporating strength training at least twice a week.
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17/05/2025

Shout out to my newest followers! Excited to have you onboard! Clemzy Cruize, Roseline Akinyi, Grace Chatuwa, Chaa Moatlhodi

17/05/2025

You haven't failed. You just need the right support to keep going*

Dear Champion,

*You’ve tried to make changes before.*

You made those changes because you wanted more energy.

You wanted to feel more confident.

You wanted to take control of your health.

And maybe, just maybe, you made some progress.

But then, life happened. Work got hectic, stress took over, and those old habits slowly crept back in.

*And now, here you are, feeling like you’ve failed.*

But let me tell you something important...

*Change isn’t a straight line. It’s messy. It’s full of ups and downs, progress and setbacks.*

And guess what? That’s okay.

It doesn’t mean you’ve failed. It simply means you’re human.

*Real transformation, the kind that sticks, takes time. It takes consistent effort. And no, it doesn’t always happen overnight. But it does happen if you keep showing up even on the tough days.*

So, please don’t give up on yourself just yet.

We all stumble.
We all have moments when we feel like we’re not making progress.

*But what truly matters is staying in the game.*

Keep showing up.
Keep trying.

*Change happens not when we quit, but when we keep going.*

16/05/2025

Are smoothies a good way to lose weight?
Smoothies can aid in weight loss if consumed as a replacement for high-calorie meals and snacks, as they can provide a nutritious and low-calorie alternative. Additionally, incorporating ingredients high in fiber and protein can help increase feelings of fullness, leading to decreased overall food intake.

16/05/2025

How to lose weight naturally
To lose weight naturally, focus on a balanced diet rich in fruits, vegetables, and lean proteins, while incorporating regular physical activity. Reducing processed foods, added sugars, and refined carbohydrates can also be beneficial. Prioritize getting enough sleep, managing stress, and staying hydrated.