Losing weight can be challenging, but with the right approach, it is achievable. Here are some effective ways to help you reach your weight loss goals:

1. Set Realistic Goals: Before starting any weight loss program, it’s essential to set realistic goals. Aim to lose 1-2 pounds per week for a sustainable weight loss.
2. Eat a Balanced Diet: Focus on consuming a balanced diet rich in whole foods, fruits, vegetables, lean proteins, and whole grains. Avoid processed and high-calorie foods.
3. Hydrate Adequately: Drinking plenty of water is crucial for weight loss. Aim for at least 8 cups (64 ounces) of water per day.
4. Incorporate Physical Activity: Regular exercise not only helps with weight loss but also improves overall health. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
5. Get Enough Sleep: Poor sleep can disrupt hormones that regulate hunger and fullness, leading to weight gain. Aim for 7-9 hours of sleep per night.
6. Manage Stress: Chronic stress can lead to emotional eating and weight gain. Engage in stress-reducing activities like meditation, yoga, or deep breathing exercises.
7. Monitor Progress: Regularly tracking your weight, measurements, and progress photos can help you stay motivated and on track.
8. Seek Support: Having a support system in place can make a significant difference in your weight loss journey. Share your goals with friends and family, and consider joining a weight loss support group.
9. Be Mindful of Portion Sizes: Eating large portions can lead to consuming more calories than needed. Use a food scale or measuring cups to gauge your portion sizes.
10. Get Professional Help: If you’re struggling to lose weight or need personalized guidance, consider consulting a registered dietitian or a healthcare professional.

Remember, weight loss is not a one-size-fits-all approach. It’s essential to find a method that works for you and your lifestyle. Be patient, stay consistent, and celebrate small victories along the way.

Additional Tips:

• Eat more protein to help with satiety and muscle mass.
• Incorporate high-intensity interval training (HIIT) for efficient calorie burn.
• Get enough probiotics to support gut health and weight loss.
• Avoid fad diets and focus on sustainable lifestyle changes.

By incorporating these effective ways to achieve weight loss, you’ll be on your way to a healthier, happier you.

The National Agency for Food and Drug Administration and Control (NAFDAC) has discovered and sealed an illegal wine production factory operating from a residential building in Lugbe, Abuja.

NAFDAC announced the sealing off of the office on Thursday evening through a post it shared on its official X account.

The agency said the clandestine facility was used to counterfeit various imported wine brands, complete with preprinted date markings ready for market distribution.

“NAFDAC’s enforcement team led by Pharm. Mohammed Shaba gained access to the property through legal means and found already-produced wine products and packaging materials,” the post read.

“The suspect was absent during the raid but NAFDAC has summoned them for further questioning.”

Pharm. Shaba thereafter called on consumers to stay alert and report any suspicious products or activities to their nearest NAFDAC office to help ensure public safety.

The National Average Cost of a Healthy Diet (CoHD) per adult a day stood at N1,346 in September 2024, the National Bureau of Statistics (NBS) has said.

The NBS revealed this in its CoHD report for September 2024 released on Monday in Abuja.

The bureau said that the CoHD in September increased by 7.3 per cent compared to the N1,255 recorded in August.

The NBS said the CoHD was the least expensive combination of locally available items that met globally consistent food-based dietary guidelines.

It said it was used as a measure of physical and economic access to healthy diets.

“This is a lower bound (or floor) of the cost per adult per day excluding the cost of transportation and meal preparation.”

The bureau said that to compute the CoHD indicator, the following data on Retail Food Prices, Food Composition Data, and Healthy Diet Standards were required.

The NBS also said that in September, the average CoHD was highest in the South-West at N1,598 per adult per day, followed by the South-South at N1,462 per day.

It said the lowest average CoHD was recorded in the North-West at N1,144 per adult per day.

The NBS further said that at the state level Osun, Ogun and Lagos recorded the highest CoHD at N1,661, N1,650, and N1,639, respectively.

The bureau said Katsina recorded the lowest CoHD at N1.043, followed by Jigawa at N1,087, and Kebbi at N1,118.

The NBS said CoHD had steadily increased over the past six months, since April 2024.

“The CoHD in September 2024 is 30 per cent higher than what was recorded in April 2024 at N1,035.

“The food groups that have driven the increases in CoHD are legumes, nuts and seeds, starchy staples, and animal source foods.

“Legumes, Nuts and Seeds recorded the smallest increase in price by 3.8 per cent on a monthly basis.”

The report added that animal-source foods were the most expensive food group recommendation to meet in September accounting for 36 per cent of the total CoHD to provide 13 per cent of the total calories.

It noted that fruits and vegetables were the most expensive food groups in terms of price per calorie.

“They accounted for 11 per cent and 15 per cent, respectively, of the total CoHD while providing only seven per cent and five per cent of total calories in the Healthy Diet Basket.

“Legumes, nuts and seeds were the least-expensive food group on average, at seven per cent of the total cost.’’

The report also said that in recent months, the CoHD had risen faster than general inflation and food inflation.

“However, the CoHD and the food Consumer Price Index (CPI) are not directly comparable.

“The CoHD includes fewer items and is measured in Naira per day, while the food CPI is a weighted index,” NBS said.

New research by AIR Group, a leading shisha molasses producer and owner of the Al Fakher brand, reveals that shisha is the highest-margin item for cafes, bars, and restaurants across Africa, the Middle East, Europe, and the U.S.

Recent interviews with hospitality owners in Nigeria, the UAE, Saudi Arabia, Germany, Spain, and the U.S. indicate that around 80% of these establishments rely on shisha as a top revenue driver, with profit margins reaching up to 95%, compared to just 5% on food.

“Shisha is one of the most equitable consumer goods worldwide,” noted Ronan Barry, Chief Corporate Affairs Officer of AIR Group, who stressed that much of shisha’s value goes directly to local businesses. “The lion’s share of revenue benefits the small establishments that serve the experience.”

For many of these venues, shisha is essential for survival, with nearly half of respondents in Africa and other regions indicating they would struggle without it. Garth Beer, who manages a shisha catering business that services dozens of bars, restaurants, and nightclubs, explained, “In some cases, it’s ‘come for the shisha, stay for the food,’ while in others, it’s ‘come for the food, stay for shisha.’ That after-dinner shisha can make a table profitable.”

Despite shisha’s popularity, safety concerns with traditional charcoal shisha limit its availability in certain venues. AIR Group’s latest charcoal-free, pod-based system, OOKA, addresses these issues and has already been adopted by nearly 250 establishments across regions, including Africa. In Nigeria and beyond, this innovation is helping more small businesses offer shisha to customers safely and with fewer regulatory challenges.

Mario, manager of a premium nightclub in Dubai, noted, “We initially excluded shisha due to smoke and fire concerns, but with OOKA, we’ve had incredible customer feedback—it’s setting us up for a record season.”

The Lagos State government has revealed that there are about 8.67 million residents of the state living with hypertension.

The Commissioner for Health, Prof. Akin Abayomi, stated this on Friday at a press briefing to announce a state-wide public health campaign on hypertension and diabetes with the theme ‘Know Your Numbers and Control Your Numbers’.

The commissioner added that there are also 3.48 million residents living with obesity, while another 1.73 million live with diabetes.

He disclosed that the state government would be providing free check-ups and tests for hypertension and diabetes from October 28 to November 3, 2024.

According to him, within this one week, the state government hopes to test and screen 800,000 residents for free.

He said, “We may even get more than 800,000 people who would have been tested at the end of the week.”

He said that the free check-ups and tests would be available in all state government-owned hospitals, the over 300 Primary Healthcare Centres, and general hospitals.

Abayomi further said that it is important to do regular check-ups because the symptoms of hypertension and diabetes show up when it is serious or late, with dire consequences for the patient.

The commissioner stated that it is important for every resident to do regular check-ups and tests because hypertension and diabetes do not only kill; they damage a person through stroke, heart attack, and kidney failure.

Hand washing is one of the simplest and most effective ways to prevent the spread of illnesses and infections. Yet, many people overlook this crucial habit, putting themselves and others at risk. In this article, we’ll explore the significance of hand washing, its benefits, and provide tips on proper hand washing techniques.

Why Hand Washing is Important

1. Prevents the Spread of Infections: Hand washing removes germs, viruses, and bacteria that cause illnesses like the flu, diarrhea, and respiratory infections.
2. Saves Lives: According to the World Health Organization (WHO), hand washing can reduce diarrheal diseases by 47% and respiratory infections by 16%.
3. Protects Vulnerable Populations: Hand washing is especially crucial for young children, older adults, and people with weakened immune systems.
4. Reduces Antibiotic Resistance: By preventing infections, hand washing helps reduce the need for antibiotics, slowing antibiotic resistance.

When to Wash Your Hands

1. After Using the Bathroom
2. Before Eating
3. After Coughing, Sneezing, or Blowing Your Nose
4. After Touching Animals or Their Waste
5. After Being in Contact with Someone Who’s Sick
6. After Handling Garbage or Chemicals
7. Before and After Preparing Food

Proper Hand Washing Technique

1. Wet Hands with Warm Water
2. Apply Soap
3. Rub Hands Together for 20 Seconds
4. Scrub All Surfaces (Palms, Backs, Fingers, Wrists)
5. Rinse Thoroughly
6. Dry Hands Completely

Additional Tips

1. Use Soap and Water: Hand sanitizers are effective, but soap and water are best.
2. Wash Hands Frequently: Aim for 8-10 times per day.
3. Teach Children: Instill good hand washing habits early.
4. Lead by Example: Demonstrate hand washing importance to others.

Hand washing is a simple yet powerful tool in preventing illnesses and saving lives. By incorporating hand washing into your daily routine, you’ll protect yourself, your loved ones, and contribute to a healthier community.