In order to lose weight, you MUST eat fewer calories than your body normally uses in a day. Calories are the amount of energy stored in the food you eat and the number of calories can vary from one food to another. Eating more calories than your body needs can lead to lead to weight gain. This is because extra calories are converted into fat and stored in the body (like belly fat).
Did you know that a pound of fat is about 3,500 calories? To lose 1 pound of fat in a week, you need to reduce your consumption by 3500 calories (i.e. 500 fewer calories per day). You can also “burn off” the extra 3,500 calories by rigorous exercising. The best way to lose weight is by eating fewer calories and remaining active. For example: If you cut 250 calories from your diet each day and exercise enough to burn off another 250 calories, it can add up to 500 fewer calories. Do this for 7 days and you can lose 1 pound of fat in a week.
As we age, the concept of nutrition becomes harder to grasp despite learning about it in high school. I believe this is because FOOD has become so closely intertwined with every aspect of our lives that we don’t seem to realize when we are excessively indulging.
FACT: Food is fuel for the body. The quality of fuel (food) intake determines the way we LOOK and FEEL.
Furthermore, there are various food groups which make up our diet. We will outline them so that you can monitor and create a diet plan that is suitable for you.
Main Food Groups:
Carbohydrates – Foods that provide energy to our body
Carbohydrates are foods that provide energy to our body. They are also known as starchy foods. They provide our body with the necessary fuel for all physical activity and for proper organ function. However, some kinds of carbohydrates are far better than others.
Good Carb Examples: Potatoes, Rice, Oatmeal, bread, pasta etc.
Protein –Foods to make you grow
They are the building blocks of our body and are essential for tissue repair, cell formation and making antibodies for increased immunity to diseases.
Examples of protein: meats, beans, and nuts
Fats – Food that is stored in our body for energy
Fats are important for cell growth and development. Good fats can be found in nuts, fish, and seeds. Examples of food which have bad fats include ice cream, cheese, and butter.
Use of terms such as “Low Fat”, “reduced fat” or “Fat-free” are used as marketing gimmicks for products which aren’t actually healthy. What they do is that they compensate for the reduced fat content by using other unhealthy components such as sodium/salt for taste.
Vitamins –‘Glow Foods’
Vitamins are essential for all types of chemical processes within our bodies which create and require energy. These include digestion, elimination of waste through faces and urine, cell regulation and development etc. Hence, they can protect our body from various illnesses and make our skin glow.
Examples: Fruits and vegetables.
Water -I’m adding a new food group to this list as it is essential for keeping our bodies hydrated.
Water is life and is extremely underrated –you should drink at least eight glasses of water in a day.
Now that we have discussed the various food groups, let’s outline the ways in which you can eat healthily and cut back on your calories.
Reducing Calorie Consumption
1. Make better decisions about what you eat by paying close attention to nutrition information labels found on food items.
2. Eat 4 to 5 smaller meals a day, instead of 2-3 ‘BIG Meals’
Ever wonder why a new born baby is fed every 2 to 3 hours? Perhaps that’s the same frequency he/she received nutrition while in the mother’s womb, until he/she was introduced to society’s “feeding clock” of 3 meals a day.
Eating smaller and healthier meals throughout out the day can keep you energized. It also ensures that there are no extra calories which your body can ‘store’ as extra weight. This can also increase your metabolism since you’re providing nutrition toyour body on a regular basis.
3. Eat the heaviest meals during the earliest part of the day and lighter meals as the day progresses.
Eating a large and unhealthy meal for dinner is not a good idea. This is because the food can be stored as fat and slow down your metabolism.
4. Consume meals that are high in proteins and not carbohydrates. Avoid items like alcohol, cookies, ice cream, fried foods etc. Watch what you eat and when you eat it.
5. Water – drink as much as you possibly can because it helps increase your metabolism.
6. Get physically active. Don’t over complicate it. You can simply start by walking 20 minutes 4 times a week and progress over time. If you like running, keep at it but make sure you’re doing it right for weight loss. Learn my secret for fat blasting when running by reading this Blog http://janemukami.com/running-vs-sprinting/
Doing the above will help you start eating healthy without the need for stressful dieting. Eating clean is sustainable and helps in keeping your habits consistent while still contributing towards weight loss. Many people eat anything, at any time and in large quantities which is extremely unhealthy. Hence, it is important to watch what you eat.
‘We eat to live, and not live to eat.’
Changing your diet is a MUST if you are SERIOUS about losing weight and being healthy!
My Ebook Eat Clean Get Lean provides a 30 day calendar or guideline of exactly what to eat. You can buy a copy for 1750/= by sending payment to till # 995207 To use master or visa card click link and select Pay with credit card – bit.ly/EatCleanGetLeanByJM
Working on your health and fitness goal and don’t know where to start? Contact me at jane@janemukami.com to schedule a time to chat.
**REMEMBER TO LEAVE A COMMENT BELOW TO ENTER TO WIN THE POLAR HEART RATE MONITOR***
Great blog
wow amazing av bn working on my diet and getting very good results as days goes by,am yet to kick off the detox prog but very positive about it.May be wat you could add in your blog is healthy combination of menu that one would explore alternatively as opposed to just giving guidelines with no illustrations,this will help us actualize the real teaching for a better health living.Hope that is very much in order.Am greatful once again,God bless you soo much for the good job.
Thanks for your comment. I’ve provided a great guideline in the Eat Clean Get Lean ebook which provides a 30 day calendar of what to eat in a simple to understand way. It even incorporated kenyan foods such as ugali, githeri etc all while supporting your weight loss goals. For more details on this book contact 0715 503050
Thanks a lot this is so helpful and it seems the best diet for a nursing mum like me. I have gained over 20kg in which I am really keen on loosing. My biggest problem is to monitor calories. How I wish I can be guided on this.
nursing mothers need to eat higher quantities of high quality food. The mistake most make is eating unhealthy foods which leads to even more weight gain while breastfeeding. My Eat Clean Get Lean ebook provides a 30 day calendar of what to eat in a simple to understand way. It even incorporates kenyan foods such as ugali, githeri etc please note that during breast feeding your quantities of the foods i’ve mentioned int eh book could be slightly higher all while supporting your weight loss goals. For more details on this book call or text 0715 503050
Very good information, thanks Jane
asante Alice
Thank you very much for caring for us all the info is very good
thank you 🙂
A great guide Mukami,Really appreciated your for 10day detox that transformed me.Big uo
So educative Jane and thanks so much for the guide.
Thank you
Thanks Jane, this is very informative. I’ll do my best to live by the advise given.
Great Blog Jane.
Thanks Jane, this is very informative. I’ll do my best to live by the advise given.
cheers and good luck 🙂
Great Blog Jane.
thank you 🙂
Great. Hope it will help me reduce my tummy that has stubbornly refused to go away.
Abs are made in the kitchen margaret so please pay attention to what you eat, what time, and most importantly, qauntities – My Eat Clean Get Lean ebook provides a 30 day calendar of what to eat in a simple to understand way. It even incorporates kenyan foods such as ugali, githeri etc all while supporting your weight loss goals. For more details on this book call or text 0715 503050
Am really motivated with your guidance in this journey of weight loss. Truly i purpose to change for my own good.
sawa….twende kazi
Thank you Jane. Extremely informative.
karibu sana 🙂
Very helpful.
cheers…
Very helpful.
Thanks Mukami, this is a great read.
I am still struggling to eliminate wheat and my biggest challenging is removing chapati from my list.
i was able to get rid of bread, mandazi and cake but the chapati just wont leave me alone.
Aiiish this journey is not for the faint hearted.
Off to instill more discipline in my life on matters food. 2kgs to lose to attain target weight of 55kgs and tummy training. Asante Mukami
Hi Jane
This is a very goid and informative article. I have actually practiced this and in a span of about 11 months shed 22 kgs.
Hi Jane
This is a very goid and informative article. I have actually practiced this and in a span of about 11 months shed 22 kgs.
OMG good job!! – 22kGS that’s awesome! Clean eating is the way to go!
Do you workout too….share b4 and after pics jane@janemukami.com
Thank you Jane
karibu
Thanks Jane for a very informative message. I am weighing 75kgs which I have struggled over the time to reduce but in vain and this has led me to develop high blood pressure. I will try my best to follow your teachings.
Hi Joyce. POle sana to hear about high blood pressure. Please get my book My Eat Clean Get Lean ebook which provides a 30 day calendar of what to eat in a simple to understand way. It even incorporates kenyan foods such as ugali, githeri etc all while supporting your weight loss goals. I promise if you stick to this book 100% your high blood pressure will cease… For more details on this book call or text 0715 503050
i love this
now i know why i have been in the gym and lost so little weight
Thanks
yes Carol! Working out is only a tiny bit of this fitness or weight loss puzzle 🙂
Wow feeling motivated to watch what I eat
yay!
Thnx 4 de advice jane hope i will keep it n loss this weight
you can do it!
Thanks mukami….will try avoid junk ts my worst addictio n
junk food is the worst type of food for you body…it has a lot of calories and no nutrition. please reduce it for better health
Thanks Jane, this is truly helpful. Working on it to be where you are girl.
you can do it 🙂
Thanks Jane. I really needed this . Very rich blog. True, ‘we eat to leave not leave to eat’.
…and we are what we eat 🙂
Thanks so much…. There very important things about diet that I didn’t know about but you are really helping I use eat supper in large quantities and I did not know that it was unhealthy… Thanks again
glad you learned something 🙂
Waaaa nyc advice I will di my best …….be blessed
thank you 🙂
Good information. Keep them coming
will do my best 🙂
i have been eating so well and i do not weigh much am 56kgs
my problem is my belly fat i have to tuck in most of the time
what should i do?
i have done the lemon water challenge
i did detox mid this year but i really cannot tell what is the problem
i can know when i have bloated or if it is belly fat
kindly help
you need to focus on changing your eating habits for a long period of time. It takes a long time to get a flat belly so please be patient with yourself and focus on good nutrition. Lemon was and detox are only small changes. Follow the guidelines i’ve provided above to make even more changes.
i like the guide, thank you Jane Mukami for changing lives
Nice
Nice one there
Thanks Jane
Hey Jane,
This is very informative, is it possible for you to also create a meal plan for expectant mothers to ensure one is also eating the right foods during this period.
Thank you.
my eat clean get lean ebook caters to everyone, including breastfeeding and pregnant mothers. Contact 0715 503050 to get details on how to get it.Also scroll through my blog and find the one about staying healthy while pregnant.
Thank you Jane. Very helpful a sample meal plan would be so welcome if possible
my brook eat clean get lean has 30 days worth of meal plans Contact 0715 503050 to get more details on how to get it.
we are truly what we eat
Thanks Jane quite informative.
Wauu,amazing.Thanks alot Jane Mukami.
Wauu,amazing.Thanks alot Jane Mukami.
Very good information Jane.. thank you
Keep it up Jane I like your diet and it has impact in our lives healthy wise.
Thanks Jane I have been on this for along time en for real am lookin great.
Hi Jane.
I think my biggest problem is not what to eat but the quantities, thanks to the detox though I’ve learnt that I can survive with far much less and I’m working on maintaining it since it’s 80% nutrition, 20% everything else. Thanks for the blog, very helpful.
Thank you for the encouragement
Thank you this is very helpful as many times I back slide. A wake up call thanks Jane.
Thanks a lot this is so helpful and it seems the best diet for a nursing mum like me. I have gained over 20kg in which I am really keen on loosing. My biggest problem is to monitor calories. How I wish I can be guided on this.
Thnxs for the message I now knw wht to eat at wht tym and quantity thnk you Jane
Wow ,nice advice ,I will do my best, thanx Jane Mukami
Wow so informative will strive to my best super thanks Jane mukami
This is very informative. Thank you so much.
I have a bad craving for sweets. I seriously need help 😥
i am a fan of your workouts and detox but some of the foods you talk about are not very accessible in African countries.Can you perhaps provide a more simplified eating plan for people who cant access some of the healthy stuff you mentioned.
I have a book called Eat clean get lean which provides 30 days worth of meals and inclusive of kenyan meals Contact 0715 503050 or email georginawambui07@gmail.com to get details on how to get it
Quite informative Jane.we mostly do the opposite our meals become heavier as we approach dinner than when breaking the night fast.thank you.
Eating the right foods has been quite a challenge to me. Because Its like for a long time i entertained an addiction to certain foods eg cake and fries but slowly i started reducing the portions of the unhealthy foods. And something very important i learnt from the 21 days group is to start doing something and try maintain it for at least 21 days so it becomes a habit. Wheat is no longer an issue as it used to be. Through Jane I’ve learnt to train my body to adapt to certain habits like the no wheat challenge, drink more water and no carbs after 3pm. I’m greatful Jane.
aww good job girl…and keep up the good work!!
Hey jane …this is the most hepful information i have received .i have bn working out without a diet change and i have increased instead of loosing weight..to a point i gave up..thankyou and continue doing what you do ..am so proud…now got the energy to get back to it
yay…pls don’t give up keep working and amend your nutrition using the guidelines I’ve provided above
Very helpful ..will do my best to stick to this.. I’m a social eater and more so unhealthy foods.. Oh I can indulge. I make a promise to myself do right day and two then I give up! I also travel much for work and in strange places where the only food I trust is chips!!
Thanks Jane Mukami.
This article is a good read. Will definitely adopt eating clean.
Thanks Jane Mukami.
Thanks Jane. I’ll start to follow you good advice . Keep up the good work and may God bless you abundantly .
Great info Jane. I try my best to follow your advice and it has been og great assistance.
Great advice. I try to balance healthy eating and keeping fit. I need to firm my body. Am glad you take your time to help us
Thanks Mukami, my all time favorite fitness guru. Keep changing lives and keep soaring higher!!! You rock!!
🙂
Very informative and true. I started clean eating a couple of weeks ago after my baby turned 6 months. By the end of week one, there was already a difference. Some pants i couldn’t zip up, suddenly did!!
Thank you Jane Mukami
good job…keep up the good work!
Wow i really needed this reminder.Thanks Jane.
Jane, let me once again say you are a real blessing to my life. I am closely following your program & really doing great as far as losing weight is concerned. I did the 10 days detox in January this yr & i’m glad i have been able to maintain a constant weight since May. Between Jan & May i had lost 15kgs & since then it has remained constant. I am really happy with my new me. Thanks a lot this article is really good
congrats Linda!
Amazing, thanks so much Jane. Will try my best to keep to that. Got the 10 days detox book and 28days of eating clean to get lean.
Thank you for that vital information…. Now I know better
Thank you Jane Mukami for information,since I joined your group I have lost 10kgs ..alluta continues..ithank God I got over sugar and wheat.God bless you
AMAZING! Good job girl!
That’s is a very great information you give us Jane thank you very much.I’m determine to be consistent so as to change my life for the best, one thing i like about keeping to my workout and diet is apart from being light, fit and healthy i enjoy my sleep like a baby. Thanks for being there you have opened our eyes.
I cleaned up my diet beginning June this year and I must say I love what I am seeing now!! I have had to buy clothes that are smaller in size, I looove it when I wear those skinny jeans and I have to go to the last hole on my belt! I have incorporated home workouts, Youtube is bae but I love skipping rope. I have also incorporated ab workouts in my regimen. I love how my tummy has shrunk and my dresses fit better. On Sundays you will find me trying on my dresses as part of my motivation. I feel lighter and love the way those dresses feel clinging on my body! Enough motivation to keep going! Nuts are kinda my weakness tho’ lol
Very nice kate!! How much weight have you lost? how often do you workout? send me b4 and after pics jane@janemukami.com
I have done the 10day detox and 21 day challenge and believe me, it’s not worth spending you money on diet supliments that people are selling all over for thousands. I lost almost 20kgs. Thinking of detoxing for the year before we go to 2018
Good job Anne and i agree nutrition is the key. Do you workout? Share your b4 and after pics jane@janemukami.com
Bravo!!! 30th Oct 2017…10days detox challenge successfully done without cheating. Many times I quited on day 4 and would start all over again in the next challenge. (88kg)
~make decision
~have a friend 2 encourage ad support you
~positive attitude
~be self disciplined no matter what
**No wheat challenge here I come, coz no more of “big mama/full house” nicknames**.
Thanks Jane Mukami
good job girl…wohoo!
Every journey begins with a simple step. Working out for me came out to be so passionate and not a chore as for some people. Take alot of water, eat healthy, enjoy the process. Think of it as a permanent lifestyle shift you’re making. I started my journey a month ago and I’ve seen alot of improvement since I go to gym and eat healthy.
Balance is key. In everything you do.
Thank your Mukami for your daily motivation.
asante jeremy
Thanx for sharering with us this facts about fitness and eating healthy by reducing carbs and focus more in protein , veg and fruits. My self I did the ten days detox two times by following the exactly description and measurements but I didn’t loose even 1kg, I was frastruated without knowing what went wrong. Iam trying my best to know more about my body so I can focus on loosing more kgs.
As a fitness guru I want to know more about this Ketogenic diet.
They say you put in more fats to burn fats.
Is it working for all blood groups or for some people this one is not for them. My blood group is 0
I will be delighted to hear more from you.
Thanx again
Not all body types lose weight on the scale. The scale probably didnt move BUT your clothes fit lose…you lost inches. ALL body types dont work the same. I’m similar to you and for this reason i never weigh myself instead i check my measurements (bust, hips, wait) or how my clothes fit. The scale catches up much later. Personally i dont recommend Keto because it’s not sustainable. When you eliminate carbs from your body and instead rely on ketone bodies for energy long term when you decide to revert to carb consumption you gain all the weight back…instead do research on carb cycling. i think its a better alterntative than keto. I dont subscribe to blood group diets either….our ancestors lived healthy long lives without knowing what blood groups they were….what they all had in common was different eating habits and lots of physical activity 🙂
Starting the eating clean today..
rock on Alice.
Thanks Jane for the infotmation. Can an old dog lrarn new tricks? Am approaching 60 years.
If only nutrition didn’t require so much discipline.
that’s the thing…but it’s worth the discipline 🙂
Waoh thanks kajenny! Already doing great!! Looking forward to start my detox
kajenny LOL you’re most welcome Christine
Fab work! Just wondering…are herbal teas ok in the evening?
Herbal tea in the evening or any time of day is ok…
hi Jane thank you so much for taking your time to write this article! Your advice works I have seen the results for myself! I did insanity work out and saw no results at the end! With the right nutrition I have seen remarkable results on my body with moderate exercise so thank you
YAY! Good job Betty! Keep rocking!
This is encouraging. Thanks Jane. The kitchen really is where we lose track. Determined to change lifestyle.
you go girl….you can do it
nice one.thank you Jane mukami.nice one
asante Karen
Thank you soo much jane,that is very helpful,God blessing you for changing my life n other women too.Thanx
Asante sana Alice 🙂
Thank you so much for the information but my question is I have lost inches from waist,hips burst and arms but my weight is the same
Ann great question! Some body types, such as mien and yours, the weight on the scale takes time to catch up because we naturally retain a lot of water in our bodies. For people like us then we cannon afford to rely on the scale but on the measurements, eventually the scale catches up but until then focus on the inches.
Information is power. Nutrition is my weakness especially with my huge appetite that doesn’t get affected by moods, illness or anything.
Good information put to action is real power 🙂
thank you 🙂
Thanks for your comment. I’ve provided a great guideline in the Eat Clean Get Lean ebook which provides a 30 day calendar of what to eat in a simple to understand way. It even incorporated kenyan foods such as ugali, githeri etc all while supporting your weight loss goals. For more details on this book contact 0715 503050
nursing mothers need to eat higher quantities of high quality food. The mistake most make is eating unhealthy foods which leads to even more weight gain while breastfeeding. My Eat Clean Get Lean ebook provides a 30 day calendar of what to eat in a simple to understand way. It even incorporates kenyan foods such as ugali, githeri etc please note that during breast feeding your quantities of the foods i’ve mentioned int eh book could be slightly higher all while supporting your weight loss goals. For more details on this book call or text 0715 503050
asante Alice
cheers and good luck 🙂
thank you 🙂
Abs are made in the kitchen margaret so please pay attention to what you eat, what time, and most importantly, qauntities – My Eat Clean Get Lean ebook provides a 30 day calendar of what to eat in a simple to understand way. It even incorporates kenyan foods such as ugali, githeri etc all while supporting your weight loss goals. For more details on this book call or text 0715 503050
sawa….twende kazi
karibu sana 🙂
cheers…
good job girl…keep fighting the good fight. Chapo once in a while wont kill you…but not everyday 🙂
OMG good job!! – 22kGS that’s awesome! Clean eating is the way to go!
Do you workout too….share b4 and after pics jane@janemukami.com
Hi Joyce. POle sana to hear about high blood pressure. Please get my book My Eat Clean Get Lean ebook which provides a 30 day calendar of what to eat in a simple to understand way. It even incorporates kenyan foods such as ugali, githeri etc all while supporting your weight loss goals. I promise if you stick to this book 100% your high blood pressure will cease… For more details on this book call or text 0715 503050
yes Carol! Working out is only a tiny bit of this fitness or weight loss puzzle 🙂
junk food is the worst type of food for you body…it has a lot of calories and no nutrition. please reduce it for better health
you can do it 🙂
…and we are what we eat 🙂
Good information put to action is real power 🙂
Ann great question! Some body types, such as mien and yours, the weight on the scale takes time to catch up because we naturally retain a lot of water in our bodies. For people like us then we cannon afford to rely on the scale but on the measurements, eventually the scale catches up but until then focus on the inches.
Asante sana Alice 🙂
asante Karen
you go girl….you can do it
YAY! Good job Betty! Keep rocking!
Herbal tea in the evening or any time of day is ok…
that’s the thing…but it’s worth the discipline 🙂
rock on Alice.
Not all body types lose weight on the scale. The scale probably didnt move BUT your clothes fit lose…you lost inches. ALL body types dont work the same. I’m similar to you and for this reason i never weigh myself instead i check my measurements (bust, hips, wait) or how my clothes fit. The scale catches up much later. Personally i dont recommend Keto because it’s not sustainable. When you eliminate carbs from your body and instead rely on ketone bodies for energy long term when you decide to revert to carb consumption you gain all the weight back…instead do research on carb cycling. i think its a better alterntative than keto. I dont subscribe to blood group diets either….our ancestors lived healthy long lives without knowing what blood groups they were….what they all had in common was different eating habits and lots of physical activity 🙂
asante jeremy
Good job Anne and i agree nutrition is the key. Do you workout? Share your b4 and after pics jane@janemukami.com
Very nice kate!! How much weight have you lost? how often do you workout? send me b4 and after pics jane@janemukami.com
Thanks so much Jane for the information.
Great Nutrition post.
Is it advisable to maintain eating heaviest meals during the earliest part of the day and lighter meals as the day progresses if you are expectant? Or how do you supplement the extra calories required for the baby’s nutrition without necessarily ‘eating for two?’
Thanks.
when pregnant you listen to your body the key is to eat quality foods and avoid junk. please read this http://janemukami.com/blog/how-to-stay-healthy-during-pregnancy/
Will try work on my food discipline’……thankyou Mukami stay Blessed!
Eating the right foods has been quite a challenge to me. Because Its like for a long time i entertained an addiction to certain foods eg cake and fries but slowly i started reducing the portions of the unhealthy foods. And something very important i learnt from the 21 days group is to start doing something and try maintain it for at least 21 days so it becomes a habit. Wheat is no longer an issue as it used to be. Through Jane I’ve learnt to train my body to adapt to certain habits like the no wheat challenge, drink more water and no carbs after 3pm. I’m greatful Jane.
This is good. I love the breakdown on the food categories. I am more enlightened. Keep up the good job
Thanks gal for that informative piece may God add more years here on earth
i have learnt that water increases the metabolism so gonna take more water.
I have been a secret follower of your 10 day body detox program and 21 days of change group. I have been following the guidelines from the 21 days of change group i.e. drinking not less than 2L of water a day, eliminating wheat, sugar and junk, been eating more fruits and vegetables and i work out 4-5 days a week, interchanging between cardio and weight training..i have so far lost 15kgs from 72 to 57 kgs and still working to lose some more because I’m short (150cm), trying to achieve a healthy BMI. I have also religiously done the detox twice this year and that too has helped me boost my energy and helped me kick off the cravings( i mostly crave for salty junk foods-burgers, crisps, pizza). Thanks Jane for those 2 groups that have helped me learn how to live healthy. Looking to start on the eat lean get lean program. Stay blessed!
GOOD JOB ELIZABETH
Thanks so much Mukami, am wondering if spinach can be substituted with Terere because i have too much natural growing Terere
yes it can..
I must say since I joined the group in fb,my life changed.I dint know how to classify types of food.when I did detox n started eating health,I lost from 93kgs to 77 without gym.am so grateful and God bless u Jane Mukami.
Kind regards
OMG LUCY GOOB JOB!
Hey, mukami, thanks for the advice this helps.
A great guide Mukami,Really appreciated your for 10day detox that transformed me.Big uo
So educative Jane and thanks so much for the guide.
Thank you for this. Sometimes it’s hard to eat more than 3 times a day, would you recommend intermittent fasting which enables an individual to fill there daily recommended calories in a specific time period, more so if it doens’t affect there energy levels and they still remain productive and active?
quantities might be your issue. Try reduce your quantities and train the body to anticipate at least 3 meals a day. IFing doesn’t work well for everyone
Thank you Jane, its so much that I did not known.
Good Job Jane. information is power.
Thanks Jane. Joining this group has changed my life and the way i used to view food. Your God sent.
Hi Jane,
Thanks for continued advice. This really helps me to get my goal body. Last year November when l started reading your tips, I was 95Kgs a year later am 76Kgs.
God bless you
Kind Regards,
The struggle is real been a mum to a 9month boy who all he wants is breastfeed
thanks for the great advice looking forward to purchasing the book and start my healthy eating habits although i really hate exercises.
hope ill see the changes too.
Wooow thank you so much jane…uve really motivated me towards healthy eating. All your ebooks have helped me so much. God bless you with your amazing job.
thanks for the advice and looking forward to purchasing the eBook. my major problem is on exercise but i believe i can still shade some weight through clean eating.
Thank you very much for caring for us all the info is very good
Thanks a lot for the advice. Its very practical, considering I struggle with weight loss. I was just wondering what alternative proteins can I take considering I am allergic to red meat, eggs and nuts?
mushrooms, lentils, beans etc
Thank you Jane for the vital information you have shared. It will help to guide me on this journey of weight loss and clean eating.
Thanks a lot mukami for this info. ..had fallen off the wagon but am now dusting off and getting back into it. .be blessed
Hi Jane. God bless you for sharing your journey with us and for your consistency. I have been on diets since I was 12 years old- and the worst part about it I thought I just didn’t have the self control to master the weight thing. I can’t wait for a time in my life when I am no longer on diet. I like the “new language” you have given me on eating clean and keeping active. I recognize that I must embrace a new lifestyle. I still feel I am on a weight loss program on not yet working on a lifestyle- how can I shake this attitude off? I understand to well the yo-yo syndrome, my wardrobe spans from a size 14 to a whopping size 22. Am I an addict to food? As I get older, I also have health concerns- picked up a calcaneous heel spur from jogging (I think) and a back-ache that is not resolving 1 year on from occupational hazards- sitting at a desk all day. You are a light shining in this darkness. Every time I worry about health, fitness I remind myself that the birds of the air do not concern themselves over such things. But how can the short term motivations (re-set, Christmas, etc) stop so I have a “life in abundance”.
it sounds are though you are struggling to nail your WHY. Your why should carry you through past weight loss into the sustainable lifestyle habit formation process. If interested for coaching through this process let me know. I charge for this service jane@janemukami.com
Thanks Jane for the info, advice and knowledge which is power. Keep us glowing with such and be sure l will follow the healthy eating. Stay blessed.
Thanks Jane for the information your books have really helped me in losing weight God bless you for the good work
Thanks so much. I have discovered the secret of planning my meals early so that I don’t fail. I have always not been consistent with eating clean but nowadays I plan my meals early.
yeeess…that right there is the key! 😉
thank you 🙂
will do my best 🙂
you need to focus on changing your eating habits for a long period of time. It takes a long time to get a flat belly so please be patient with yourself and focus on good nutrition. Lemon was and detox are only small changes. Follow the guidelines i’ve provided above to make even more changes.
my eat clean get lean ebook caters to everyone, including breastfeeding and pregnant mothers. Contact 0715 503050 to get details on how to get it.Also scroll through my blog and find the one about staying healthy while pregnant.
my brook eat clean get lean has 30 days worth of meal plans Contact 0715 503050 to get more details on how to get it.
good job
I have a book called Eat clean get lean which provides 30 days worth of meals and inclusive of kenyan meals Contact 0715 503050 or email georginawambui07@gmail.com to get details on how to get it
aww good job girl…and keep up the good work!!
🙂
good job…keep up the good work!
congrats Linda!
AMAZING! Good job girl!
when pregnant you listen to your body the key is to eat quality foods and avoid junk. please read this http://janemukami.com/blog/how-to-stay-healthy-during-pregnancy/
GOOD JOB ELIZABETH
OMG LUCY GOOB JOB!
quantities might be your issue. Try reduce your quantities and train the body to anticipate at least 3 meals a day. IFing doesn’t work well for everyone
mushrooms, lentils, beans etc
it sounds are though you are struggling to nail your WHY. Your why should carry you through past weight loss into the sustainable lifestyle habit formation process. If interested for coaching through this process let me know. I charge for this service jane@janemukami.com
yeeess…that right there is the key! 😉
Thank you
Thanks Jane for your sacrifice to both women from Kenya and around the globe.
we cerebrate you gal,I have finished breastfeeding, now it’s that’s time to focus in myself, so if you give me that polar heart rate monitor to start with I will forever be happy to regainy wait back
This is great Jane . I did detox n saw good results . My challenge is exercising. I have back surgeries with fusions n in pains always . So what I try is eating clean but I feel it’s not enough. What do you suggest I do Jane ?
Very helpful info thanks Jane
Hey Jane am in my menopause n the weight is a challenge is there special diet for people like me or I follow the same diet with the others, am sweating too much at my age I need a diet that will take care of my bones also
My friends wonder how I keep my body size being a mother of 2..10yrs & 4yrs olds.Here in this write up lies my secret …..I’m religiously careful about what and when I eat .Thanks Jane.You are one of God’s best gifts to humanity .
Thanks girl, my main problem is in my diet i am addicted to wheat for lack of a better term. I need to overcome the temptation.
Thanks Jane for the information…I have a problem with my upper body…(Arms and back) they are big…Anything i can do about it?
Will definitely follow up on this.. Really helpful thanks alot
Thank you so much Jane Mukani……. I cannot wiat for next week to start the 10 day detox.im ready to get my groove on.
Thank you Jane….my weakness is bread…even thinking about it I add on weight…lol…my fitness target is to reduce my back fat and chin area and tummy…:(.. Lawd have mercy!
Hi jane,i thank God for you ,how do i deal with my lower tummy,and burst,they remain the same despite my weight going down
wonderful read Jane….you have really inspired me a lot i followed your 10 day detox book and i can honestly say it worked and am trying to boost my healthy as much possible .thanks a lot
Very informative.thanks.mmmm?…hardest bit for me.trying though
Wow!!! Thank u so much Jane . But how do I deal with my tummy coz it’s really big pliz. God bless u
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Exactly what i need. Will make an effort and get that book i know it’s resourceful. I need to love and take care of my body and there ain’t no better way than watching what I feed it. Thanks namesey. ♥♥
Thanks a lot Jane. I’m in my week 3 of eating clean, drinking tones of water and training hard and I’ve realized apart from fitness, this also makes me feel better, nourishes my mind and my days are more fun and active so thanks for your mails. Do you have a hard-copy supplier in Kenya? Would love to read the book in hard copy 🙂
great, let me try for the next three months
Thanks for sharing
thanks Jane for the information though with my huge appetite i need to be disciplined.
In the case of gainin the body how can you help??and again if you have veins showing in your hands and legs can you pls help..Jane mukami?
I believe this website holds very great composed subject matter articles.