Would you believe me if I told you that you can blast that belly fat faster than you can say the word supercalifragilisticexpialidocious? Don’t believe me? Well, let me challenge you to take this 21-day SUPA fast fat blast challenge.
We focus on fat loss, not weight loss
“Eat less, be active and you would lose weight”. I know almost all of you reading this should have heard this phrase by now. It is the most common piece of advice given to overweight or obese persons these days. The problem with this statement is, it doesn’t take into account a good number of factors that cause weight gain and doesn’t give you a clear-cut strategy of how to lose weight in a healthy and sustainable way. If you are ready this, chances are you have tried the formula above, lost some weight on the scale, stagnated or even added more weight over time. Am I right?
Weight loss versus fat loss
When we focus on losing weight and do things like starve ourselves, we may actually reduce in weight (as per the scale) but may not lose fat mass. The problem here is, most often, we lose water and sometimes lose muscle mass. Not good! O.k. let me break it down for you:
Our total body weight is made up of lean body mass, that is components of the body which are not fat mass e.g. muscles, bones, organs, blood) and fat mass which is the total weight of fat found in your body. so;
Total body weight = lean body mass + fat mass
If you weight 80kg with a percentage body fat of 25%, then your total fat mass is 25 percent of 80.
Total body fat = 25/100*80 = 20kg
Now we know that the ideal body fat for adult females ranges between 10 – 21% depending on their age and physical activity level. Generally, women have higher ranges for fat as compared to men because of their physiological differences such as hormones, breast and sexual organs. We need more fat for ovulation, gestation, and lactation.
Take note that every human being requires a minimum percentage of fats called essential fats for basic physical and physiological body function and health. So do not go crazy with the idea of losing ALL that fat. you may end up wrecking havoc on your body and we do not want that.
Now for persons especially you my female family members with a higher percentage fat, focus on losing fat than losing weight. Why? Because weight loss is mainly losing body weight which may imply losing lean body mass meanwhile fat loss means losing fat mass while maintaining lean body mass.
Our goal is to lose fat mass
Ok., first you need to know that there are 3 types of fat in your body: subcutaneous (under your skin) fat, visceral (around your organs) fat and intramuscular (in between your muscles) fat. You may notice that the amount of fat especially the visceral fat (see that fat on your tummy and around your waistline) may increase as you age or as a result of an unhealthy lifestyle. Visceral fat, which according to research is the worst and the most dangerous fat, is the fat we are targeting during this challenge. Anyone with ‘potbelly’ or Michelin tires around their belly area is at high risk of metabolic syndrome.
How we will attack and lose fat with SUPA21 BFF
Because we cant to maintain lean body mass (LBM) while blasting fat fast, here are some SUPA recommendations for our challenge:
- Gradual calorie reduction: We do not want to get our bodies into starvation mode and slow down our metabolism, so we will reduce our portions gradually.
- Cycle carbs: This is the best way to outsmart your boy without slowing down your fat burning machine aka. your metabolism. When you vary your portions each day, you keep your metabolism on the fat blast and it continues to burn that lard. Say Oyeeeeh!
- Eat more healthy fats: Yes, we will eat fats to burn fat! From now on, avocado shall be your BFF. All my avo lovers, comment below (I heart avocado). And then there’s fish and nuts. Win!
- Curb and control carb consumption: as well as timing when to eat carbs, especially starchy carbs and sugars. By 4pm we say bye to carbs. Say hello to oatmeal and vegetables.
- Eat lean proteins moderately: I know what you are thinking and the answer is No, you’ll not eat assorted meats all day long. Think greens! Yes, please!
- Portion control is key: The key is portion control without the math. See my African plate. Use smaller plates.
- Exercise more often. It’s all about the HIITs (High-Intensity Interval Trainings) to get FIT. Plus, you’ve got to lift (those weights) if you want to see a shift in weight. Grab your trainers baby girl.
- One more thing, STAY OFF THAT SCALE. Remember, our goal is fat loss which can be measured by your body composition (at your local fitness center, pharmacy or GPs) and a look in the mirror.
What YOU CAN eat to blast fat fast
Fruits: All fruits are allowed but will vary from day to day and time of the day.
Vegetables: especially green leafy vegetables are highly recommended
Carbs: oatmeal, plantain, sweet potatoes, whole grain rice (ofada rice), yam will be allowed but VERY restricted.
Proteins: all proteins allowed in MODERATION
Fats: healthy fats like avocado, nuts, and fish for omega 3 and 6 in MODERATION
Oils: palm oil, olive oil, coconut oil are allowed in MODERATION.
Please refer to the meal plan for quantities and when to eat what.
What YOU CANNOT eat
All fast foods, refined carbs, and foods with added sugar, additives etc. The key is to eat WHOLE FRESH FOODS. foods that you can recognize all the ingredients.
SUPA21 BFF MEAL PLAN
All meals (pictures are in the order: breakfast, lunch, dinner. See the list of snacks below.
Today, we detox and cleanse our bodies while enjoying delicious greens. Think about how your body will thank you for nourishing it.
Breakfast: Spinach scramble eggs
Lunch: 3/4 plate Efo riro + tangerine-size oatmeal fufu or 1/3 boiled plantains
Dinner: Avo-chicken salad
It’s day two, our low carb – high-fat day, some veggies and chicken. Yum! If you want to achieve better results, you need to up your game. Let’s outsmart your brain for a bit and don’t forget HIIT!
Breakfast: 1/2 plate cabbage salad (coleslaw) + cup of fever grass tea
Lunch: 2 pieces of chicken, fried or boiled + 1 plate wilted kale or spinach or ugu or just some lettuce
Dinner: stir-veggies and chicken
We’re still cycling carbs today warriors. Packing up on veggies today with veggies on eggs, stewed greens and raw veggies for dinner. If you’ve reached day 3, congratulations. Hi5! Oyeeeeh!
Breakfast: Veggie scramble
Dinner: raw vegetables: 1 carrot, 1 red bell pepper, 1/2 cucumber + 2 tbsp. mayonnaise as a dip.
One of my favorite days on the program. We’re increasing carbs today so our body does not slide into starvation mode and so that we stay on a high metabolism wise. This is pure Zeeliciousness. You need to taste my watermintlon drink. ISSAtriptoHEAVEN. Remember lift weights to shift weight.
Breakfast: the waterMINTlon drink
Lunch: peppered fish + 1/4 plate roasted sweet potatoes
Dinner: stewed snails (or any other protein of choice) on steamed broccoli or any other green veggie
If you want to go far, go with someone. Find a fat loss buddy (FLB) who can keep you on track and accountable.
Breakfast: flat tummy water
Lunch: Eru or afang soup + tangerine size eba(garri) or cabbage fufu
Dinner: 2 boiled eggs or 1 large no-flour scotch egg on lettuce
Commit today to stick to your meal plan. To see results, you must put in the hard work.
Breakfast: Sauteed sardine/titus
Lunch: Okra soup + tangerine size plantain amala (fufu) or cabbage swallow
Dinner: 1/2 plate avocado salad + 1/2 plate green leafy salad of choice
The body can only achieve what your mind believes. Feed your mind with this positive thought ‘I can do it’! You’ve already done one-third of the blast fat fast journey. Shout oyeeeeh!
Breakfast: 150g plain Greek yogurt + 1 handful berries or fruit of choice.
Lunch: Sauteed green or ugu or bitterleaf soup + 1/4 piece of fish
Dinner: 2 small suya skewers of leafy greens (wilted spinach, kale, ugu or lettuce)
Turn down any junk food offered to you today and feel empowered and proud that you made a healthy decision for your body. It deserves it!
Breakfast: Zucchini frittata
Lunch: Cauliflower (any color) rice and chicken or designer stew
Dinner: Flat tummy water
They said you would never make it? Today is another opportunity to prove them wrong as you enjoy a citrusy-jellof-avocado day. Keep pushing.
Breakfast: Citrus fruit platter (1 orange + 1 grapefruit + 1 lemon)
Dinner: Avocado salad
What you eat in secret will show in public. Do not cheat! Instead, treat yourself to today’s low carb deliciousness.
Breakfast: One no-flour scotch egg or 2 hard-boiled eggs with pepper. Drink fever grass tea.
Lunch: 1 small plate avocado mango salad
Dinner: Vegetable pepper. Use your favorite vegetables and drink a medium bowl of soup.
If you do not like your body, do what you need to do to shape it. To shape it. To shape it, you must swap unhealthy habits with healthier ones. Stop complaining and start shaping.
Breakfast: spinach scrambled eggs
Lunch: stir-fried prawns or your fav seafood on stewed greens of choice (kale, spinach, green etc.)
Dinner: Avocado, tomato salad
What you do not see, you do not eat. If you want to resist eating junk, don’t buy junk, don’t keep unhealthy foods anywhere near your home.
Breakfast: Citrus fruit platter
Lunch: Fish peppersoup ( 1 small red snapper) with lots of soup
Dinner:1/2 grilled fish on lettuce + 1/2 avocado + 1 tomato
Face your fears, face your obstacles and overcome them. You are more powerful, more resilient, more determined that it seems to you. Tap into your inner strength. You are getting close to the finishing line.
Breakfast: 1/2 plate avocado salad + tea
Lunch: Asun (barbecued goat meat) with lots of veggies. Half/half
Dinner: Raw veggies with mayonnaise dip
Oyeeeeeh! You made it to week 2. Thank you guys for your determination. So let’s move on. One more week.
Lunch: purple cabbage swallow and stew or any other soup of choice.
Dinner: Suya salad. Please EXCLUDE the CORN!!!
What consumes your mind, controls your life. Do not let food rule you, you must rule over it! If you feel hungry, try drinking water first.
Breakfast: Spinach scrambled eggs
Lunch: Catfish peppersoup
Dinner: Prawn salad
Breakfast: Fast fat flush drink ( 2 pink grapefruits + 1 lemon + 1 cup water + small piece ginger)
Lunch: Sauteed green and grilled fish
Dinner: 1/2 plate stir-fried cabbage, 1/4 plate boiled pumpkin + 1/4 plate stewed peppered mushrooms
Appreciate how far you have come, love where you are at right now, while pushing even further ahead.
Breakfast: 1/2 avocado purée on 1/3 cucumber +1 tomato
Lunch: peppered shaki (towel)
Dinner: prawn salad
Proper preparation prevents poor performance. Prepare for weight loss success. Plan ahead, prep and cook ahead so you do not fall into junk food temptation.
Breakfast: Handful blackberries or fruit of choice + 1/4 avocado + 1 scrambled egg + 1/2 bell pepper (tatashe)
Lunch: 1/3 plate of stewed beans and 1/3 boiled plantain.
Dinner: Red snapper peppersoup. 1 small fish with lots of soup
Rest! Refuel your engines, renew your strength and remind yourself why you started in the first place.
Breakfast: cabbage scrambled eggs
Lunch: Meatzza. Use meat as your pizza crust, top with all your favorite toppings and cheese and enjoy.
Dinner: sauteed cabbage with mixed bell peppers.
It’s always darkest just before dawn. If you feel like giving up now, think about tomorrow. Now is all about mind over matter. you’ve come too far to give up now.
Breakfast: 1 no-flour scotch egg or 2 hard-boiled eggs with pepper and tea.
Lunch: 3 small suya skewers on a bed of sauteed spinach
Dinner: Prawn salad
Today, I crown you a SUPA star (i.e. Shape UP African Star). You’ve run the race with excellence. Now finish strong.
Breakfast: Avocado on cucumber and tomatoes with tea
Lunch: Sauteed green
Dinner: suya salad
SUPA21 BFF VEGGIE SWALLOW
You can either start all over or maintain your weight if you reached your weight loss goal.
Q & As
- Can I cook with my own spices using my own recipe? Definitely yes! Just make sure to avoid all foods, not allowed.
- I am a nursing mother is this plan good for me? Yes, it is. Just make sure to eat and go for vegetables when going for seconds.
- Can I follow this plan with a medical condition like diabetes, hypertension? No! Please consult your general practitioner.
- Can I swap meals? Yes, you can, just make sure you do not eat two meals with starchy carbs a day and also make sure to stop eating starchy carbs at 4 pm.
- Where do I get the recipes? Please click on the links attached.
All the information contained here are recommendations and are not meant to replace medical advice. Please make sure to consult with your doctor before starting this or any other nutritional or exercise program. Shapeupafrican cannot be held responsible for any claims made by you concerning your health.
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Cheers to your health from heritage.