6 ways to monitor weight loss (without the scales)

When weight loss is the name of the game, tracking your progress is absolutely key. However, when I talk about tracking, I’m not talking about jumping on the scales every single day. In fact, this can be totally destructive and lead to an unhealthy fixation on what is just a number.

Don’t get me wrong; I’m definitely not against people weighing in here and there, as I think it can be a great accountability tool. But too many people forget that it is only one part of the picture.

When we are getting into shape, we are improving our health, our mood, our body composition, and none of these are measured on the scales. For example, I’ve seen many people tone muscle and burn considerable amounts of fat, which totally transforms their appearance, but the scales only change by one or two kilos.

With that in mind, here’s a list of my favourite ways to track your overall progress without stepping on the scales:

1. Keep a diary

If you’re just getting started on your weight-loss journey, keeping a diary is a great way to compare your progress from day one to later on down the track. Try to note your daily energy levels, how well you’re sleeping and how you’re feeling after each workout and keep this in mind when you’re ready to reset your goals. So, if squeezing in that workout after work has been working for you, good: stick to it. Recognise the patterns and habits that have worked well for you and ones which haven’t.

2. Monitor your 28-day goals

When it comes to losing weight, I’m always saying that 28 is the magic number. It really is the perfect way to structure your goals as they won’t seem too far away to achieve. So even if you’re just starting off, if you’re checking your goal off of smashing five HIIT workouts a week in your 28-day block, then you know you’re on the right path.

3. Take progress photos

So often, we’re oblivious to the changes on our own body, even though we see it every single day. Taking a photo when you’re starting to embark on a healthy journey is an awesome way to compare your progress without becoming fixated with the number on the scales. When you’re ready to compare, you’ll be amazed to see the physical changes to your body and this can act as a serious motivator to push yourself even further.

4. Use apps

These days, there’s an app or gadget for absolutely everything and when it comes to weight loss there are plenty that you can put to good use. For nutrition, opt for apps like My Fitness Pal, which tell you the nutritional value of what you’re eating. The health app on the iPhone is an awesome way to monitor your daily activity, too.

5. Reflect

Look back on your day-to-day tasks and how you feel performing them compared to day one. Has your mood improved? Are you running after the kids at the park without running out of breath? If you’re progressing, you’ll likely find these day-to-day tasks much easier to perform. Set yourself a reminder to think about your progress on a weekly or fortnightly basis.

6. Check your clothes

Tracking your progress can be as simple as noticing how your clothes are fitting. If those jeans are sliding up easier than usual or your favourite T-shirt is pretty baggy, you’re on the right track. Nothing puts a smile on my face more than a facetious comment from one of my 28ers, saying ‘Sam, you need to buy me a whole new wardrobe!’ Don’t feel like you need to ditch the scales altogether. Just don’t let your weigh-ins become an obsession and limit them to every 28 days. Trust me, once you stop fixating on the number on the scale and track your progress with my tips, you can focus on your body changing and this will be empower

Culled from https://www.theweeklyreview.com.au/live/6-ways-monitor-weight-loss/ By Ike Onwubuya


What Time Should You Sleep??

By James Pang

Is there a best time to sleep? There is a saying that sleeping early and waking up early is good for your health. How true is that? Is it alright to sleep late and wake up late?

You actually have an amazing biological clock ticking inside your body. It is very precise. It helps to regulate your various body functions including your sleeping time.

From 11pm to 3am, most of your blood circulation concentrates in your liver. Your liver gets larger when filled with more blood. This is an important time when your body undergoes detoxification process. Your liver neutralizes and breaks down body toxins accumulated throughout the day.

However if you don’t sleep at this time, your liver cannot carry out this detoxification process smoothly.

· If you sleep at 11pm, you have full 4 hours to detoxify your body.

· If you sleep at 12am, you have 3 hours.

· If you sleep at 1am, you have 2 hours.

· And if you sleep at 2am, you only have 1 Hr to detoxify.

What if you sleep after 3am? Unfortunately, you won’t have any time to actually detoxify your body. If you continue with this sleeping pattern, these toxins will accumulate in your body over time. You know what happens next.

What if you sleep late and wake up late?

Have you tried going to bed very late at night? Did you realize you feel very tired the next day no matter how much you sleep ?

Sleeping late and waking up late is indeed very bad for your health. Besides not having enough time to detoxify your body, you will miss out other important body functions too.

From 3am to 5am, most blood circulation concentrates in your lung. What should you do at this moment? Well, you should exercise and breathe in fresh air. Take in good energy into your body, preferably in a garden. At this time, the air is very fresh with lots of beneficial negative ions.

From 5am to 7am, most blood circulation concentrates in your large intestine. What should you do at this moment? You should poop! Pass out all unwanted poop from your large intestine. Prepare your body to absorb more nutrients throughout the day.

From 7am to 9am, most blood circulation concentrates in your stomach. What should you do at this moment? Have your breakfast! This is your most important meal in a day. Make sure you have all the required nutrients from your breakfast. Not having breakfast causes lots of health problems for you in the future.

That’s the way to start your day

No wonder people living in villages or in farms are healthier. They sleep early and wake up early as they follow their natural biological clock.

If one follows this you’re sure to feel fresher and more energetic all day long.

Culled from whatsapp by Ike Onwubuya

Middle Age lifestyle


As we grow older, say from 40 years up to 65. There is nothing better than a total life style change to preserve us and keep us healthy.

After 40 if a person still wants to keep living like a child, he or she might not make it passed middle age. If however such individuals make it, while living like children, then they might suffer a lot of health problems as they age.

One of the first things someone over forty years should consider, will be a life of moderation.

Drink moderately, eat healthy and wisely, sleep enough and don’t deprive yourself of sleep because of partying, hanging out and all such youthful desires and occupations.

Regular exercises should not be missed. Because at the age of forty and above the vital organs of a human being will need some aiding to function properly through exercising.

Any man or woman who after 40 still consumes alcohol like a little boy or girl and indulge freely in all the things he or she did at age 20, or say 25, does not understand that the body is no more the same as it used to be.

Many deaths, stroke, erectile dysfunction issues, heart problems, etc, that occur amongst middle age people today, can be avoided if people of this age group will just embark on a life style change.

I have seen friends, neighbours and relatives who like me are middle agers but suffer like old men, die untimely, play with so much Viagra because of erectile problem. This ought not to be, life style change is the answer.

At middle age a lot of changes takes place in us, living us not as strong as we use to be before, therefore we can’t put unnecessary pressures that only youthful bodies can take, on our aging bodies.

Eating time should be reduced to 7pm, because anything after 8pm is poison to the system of a middle aged person. Red meat should be substituted with white meat. Sugar, iced cold water, lots of salt, should be avoided. Load up on high-fiber fruits, vegetables, and whole grains. Your whole digestive system does slow as you age, so fiber is very important. Consume fiber-rich foods such as whole grains, fruit, and vegetables. They will help you feel more energetic and give you fuel to keep going.

Regular check up on our blood pressure, cholesterol, blood sugar, breast, prostrate and so on will be very helpful.

Bless you all fellow middle agers, we have gotten to that stage when we don’t think of every other person and leave ourselves unattended to, think of yourself more now, you need you to stay well.

After the age of 50 one may experience many types of illnesses. But the one I am most worried about is Alzheimer’s. Not only would I not be able to look after myself, but it would cause a lot of inconvenience to family members.

One day, my son came home and told me that a doctor friend has taught him an exercise using the tongue. The tongue exercise is effective to reduce the onset of Alzheimer’s and is also useful to reduce/improve

*1* Body weight

*2* Hypertension

*3* Blood-Clot in Brain

*4* Asthma

*5* Far-sightedness

*6* Ear buzzing

*7* Throat infection

*8* Shoulder / Neck infection

*9* Insomnia

The moves are very simple and easy to learn. Each morning, when you wash your face, in front of a mirror, do the exercise as below:

*stretch out your tongue and move it to the right then to the left for 10 times*

Since I started exercising my tongue daily, there was improvement in my Brain Retention.

My mind was clear and fresh and there were other improvements too.

1 Far sightedness


2 No giddiness

3. Improved wellness

4. Better digestion

5. Lesser flu / cold

I am stronger and more agile.

The tongue exercise helps to control and prevent Alzheimer’s disease. Medical research has found that the tongue has connection with the BIG Brain. When our body becomes old and weak, the first sign to appear is that our tongue becomes stiff and often we tend to bite ourselves.

Frequently exercising your tongue will stimulate the brain, help to reduce our thoughts from shrinking and thus achieve a healthier body.

Culled from whatsapp by Ike Onwubuya

Recipe for happiness

*Symptoms Of Inner Peace*

1) Frequent Attacks Of *Smiling*

2) Frequent Overwhelming Episodes Of *Appreciation*

3) Loss Of Interest In *Judging* Other People

4) Loss Of Ability To *Worry*

5) Tendency To Act Based On *Hope* Rather Than On Fear

6) Ability To *Enjoy Each Moment*

7) Ability To *Give & Receive Love* (inspite of life’s problems)

8) *Sharing* Whatever Little You Have With People Having Less In Life

If Symptoms Persist ….

Just *Be Happy!*


Random health tips


Drinking hot lemon water can prevent cancer. 

Don’t add sugar. Hot lemon water is more beneficial than cold lemon water.


Both yellow n purple sweet potato have good cancer prevention properties. 

01. Often taking late night supper can increase the chance of stomach cancer 


02. Never take more than 4 eggs per week 


03. Eating pope’s nose (chicken backside) can cause stomach cancer 


04. Never eat fruits after meal. 

      Fruits should be eaten before meals


05. Don’t take tea during menstruation period. 


06. Take less soy milk, no adding sugar or egg to soy milk 


07. Don’t eat tomato with empty stomach 


08. Drink a glass of plain water every morning before food to prevent gall bladder stones 


09. No food 3 hrs before bed time 


10. Drink less Teh Tarik, no nutritional properties but can cause diabetes and hypertension 


11. Do not eat toast bread when it is hot from oven or toaster 


12. Do not charge your handphone or any device next to you when you are sleeping 


13. Drink 10 glasses of water a day to prevent bladder cancer 


14. Drink more water in the day time, less at night 


15. Don’t drink more than 2 cups of coffee a day, may cause Insomnia and Gastritis 🍗🍤🍗🍤🍗🍤🍗


16. Eat less oily food. It takes 5-7 hrs to digest them, makes you feel tired 


17. After 5pm, eat less 


18. Six types of food that makes you happy: banana, grapefruit, spinach, pumpkin, peach, watermelon


19. Sleeping less than 8 hrs a day may deteriorate our brain function. 

Taking Afternoon naps may keep our youthful look.


Cooked tomato has better healing properties than the raw tomato.


Hot lemon water can sustain your health and make you live longer! 
Hot lemon water kills cancer cells 
Add hot water to 2-3 slices of lemon. Make it a daily drink 
The bitterness in hot lemon water is the best substance to kill cancer cells.
Cold lemon water only has vitamin C, no cancer prevention.


Hot lemon water can control cancer tumor growth. 
Clinical tests have proven hot lemon water works. 
This type of Lemon extract treatment will only destroy the malignant cells, it does not affect healthy cells.

Next… Citric Acid and Lemon polyphenol in side lemon juice, can help reduce high blood pressure, effective prevention of deep vein thrombosis, improve blood circulation, and reduce blood clots.
After reading, share with others to spread the love 🌹

To take good care of their own health ❗

Stay focused and run your own race 

President Jomo Kenyatta wrote this some years ago..”I was jogging this morning and I noticed a person about 1/2 a kilometer ahead. I could tell he was running a little slower than me and I thought, good, I shall try to catch him. I had about a kilometer before I needed to turn off. So I started running faster and faster. 
Every block, I was gaining on him just a little bit. After just a few minutes I was only about 100 meters behind him, so I really picked up the pace and pushed myself. You would have thought I was running in the last leg of an Olympic competition. I was determined to catch him. 
Finally, I did it! I caught and passed him. On the inside, I felt so good. “I beat him.” Of course, he didn’t even know we were racing! 
After I passed him, I realized I had been so focused on competing against him that I had missed my turn! I had gone nearly six blocks past my turn and I had to turn and go back. 
Isn’t that what happens in life when we focus on competing with co-workers, neighbors, friends, family, trying to outdo them or trying to prove that we are more successful or more important? 
We spend our time and energy running after them and we miss out on our own paths to our God-given destinies!
The problem with unhealthy competition is that it’s a never ending cycle!
There will always be somebody ahead of you, someone with a better job, nicer car, more money in the bank, more education, a prettier wife, a more handsome husband, better behaved children, etc. 
But realize that “You can be the best that you can be, when you are not competing with anyone.” 
Some people are insecure because they pay too much attention to what others are, where others are going, wearing and driving…. 
Dress well and wear it proudly: you’ll be blessed by it!
Stay focused and live a healthy life. There is no competition in Destiny. 

Run your own race and wish others well.

Culled by Ike Onwubuya

Taking care of you 

*1.* Any food you consume after 8 P.M. everyday is equally a

poison to your body?
*2.* If you can follow the water therapy for 3 months religiously, your skin, your body and your organs begins to function well?
*3.* Do you know Breakfast is the most important meal of the

day; If you must skip any meal, it shouldn’t be breakfast?
*4.* Do you know too much red meat is very dangerous to your health?
*5.* Do you know people who smile always live longer, look younger and are more healthier than their counter part who does not?

 You can use the most expensive cream on your body; you can take the best care of your body, but *HONEY* with *BANANA* can make your skin glow, make it look good and make people ask you the kind of cream you are using.
*6.* For every bottle of soft drink you consume, you have just taken 9cubes of sugar, and it takes 7 days for it to wash off your body; men increase their likelihood of having a heart attack by 20 percent.
*7.* Fried meat is a killer; It is damaging your body.
*8.* People who do not take breakfast are going to have a lower blood sugar level.
*9.* Drinking water only when you are thirsty is obtaining a license to damage your liver.
*10.* Holding your urine when you are supposed to let go is

another way you are damaging your liver and kidney.
*11.* Adding salt into your food when it is already served is

another way of slowly poisoning yourself and vital organs?
*12.* Observing the routine of proper eating: Eat BREAKFAST like a KING, LUNCH like a PRINCE and DINNER like a BEGGAR would help you live longer.
Please take care of your health, for HEALTH is WEALTH

Ike Onwubuya