Substance Abuse

Substance Abuse – A Silent killer

On April 4th, 2015 at 6am I went to Jane’s room to wake her for school. We have been good friends since first grade. As borders, we stay in the hostel and her dormitory was not far from mine.

She was from a wealthy family and was an only child. The light was off and she was lying on her back, on her bunk bed at the edge of the room. Her roommates must have already left to shower I guessed. But it was unusual for Jane to still be sleeping as her alarm wakes her up at 5:30am I guessed she must have slept late. I called her name, but she did not answer. She did not move. I called her name again telling her she did be late for school. Still, she did not answer or move. Now I was starting to get a panicky feeling.

I went to her and I could tell something was wrong. I touched her and she was almost ice cold her breath was faint too. In my panic I screamed for help, luckily her room was close by, the house mistress quickly gathered hands and she was rushed to the clinic which was close to the school library.

The next thing I remember was the nurse coming out an hour later was the nurse’s calm voice saying she has been revived ooh! What a relief, “It was a case of an overdose of an opioid (substances that act as opioid receptors to produce morphine-like effects. Medically they are primarily used for pain relief, including anesthesia)”. An overdose .. how, when, and why, so many questions ran through my head at the same time. She had complained of a headache yes, she must have probably self-medicated leading to an overdose.

According to World Health Organisation [WHO], substance abuse refers to the harmful or hazardous use of psychoactive substances including alcohol and illicit drugs(may include opium, marijuana, and cocaine). Most people now inhale offensive odors like the smell of urine, feces of humans and animals, smell from dirty clothes and burning smells, probably just to be high.

Substance abuse is not just the over intake of alcoholic drinks or illegal drugs but also the use of over-the-counter medications and overdose of prescriptions for faster action. Also, the use of stimulant drugs or substances more frequently to i.e by students to keep awake and read through the night. This action can be a result of social, physical, emotional and mental or job-related problems. As of 20th January, 2022 NIDA reported that drug overdose deaths involving prescription opioids rise from 3,442 in 1999 to 17,029 in 2017.

From 2017 to 2019, the number of deaths declined to 14,139, increasing to 16,416 in 2020. According to world drug use reports, 35 million people are estimated to be suffering from drug use disorders, with 180 deaths directly linked to drug use disorders in 2019. Only 50% of countries have methadone available for the maintenance treatment of opioid dependence.

Substance abuse among youths is fast becoming a global public health concern. Globally, harmful use of alcohol alone has been estimated to result in 3.3 million deaths each year and at least 15.3 million persons worldwide have been documented to be suffering from drug use disorders, with cannabis being the most abused substance according to WHO. Alex-Hart also reported 30.6% as the proportion of secondary school students in Port Harcourt, Nigeria who take alcoholic drinks.

In many Nigerian communities, alcohol consumption is socially acceptable including for the underaged. This season came with the “mkpuru mmiri” saga an Igbo name for a very dangerous hard drug called methamphetamine or crystal meth other names of the drugs are Tina, Cristy, Yana crank or zip it was a season of madness in the Igbo land. This has led to so many substance abuse disorders such as addictions, nausea, increased blood pressure, mental instability, forgetfulness, loss of consciousness and sometimes death.

The study established that students engage in substance abuse mainly due to peer influence, lack of discipline and parental guidance, taking self medications, family history of addiction, life pressure, and lack of educative lessons on the effects of substance abuse, depression or stress. Most students take antidepressants or stimulants in overdoses.
In my school SON NAUTH, most students now mix coffee in RC cola (a brand of soft drink) to help them keep awake. A student later complained of being absent-minded in the exam hall after staying awake overnight due to the effect of this substance.

Ways to control substance abuse involve self-discipline, effective dealing with peer pressure( finding a good way to say no), seeking help for mental illness and examining every risk factor. As students finding easier methods of reading would also help rather than excessive intake of stimulants, which can also be harmful too. Looking for better ways to be happy rather than taking alcohol will help too

If you are already suffering from substance abuse or you know someone that is suffering from substance abuse and addiction treatment is an option. Either to see a therapist or medical personnel.

Different bodies that handle substance abuse include World Health Organisation(WHO), the National Drug Law enforcement agencies (NDLEA), National Agency for food and drug administration control (NAFDAC).



Ibemere Chigozie Rachael

what is sex education

Why Sex Education and its Relevance in 2022

Today in our world, the ranging issues of sex education and its importance to the life of young teenagers,is one which  we must not over look, why because it is very important that teenagers understand the basic importance of sex , how it shapes their life and how to understand its importance. A lot of teenagers involve in sexual activities at a very young age without knowing the dangers involved. This is why this write up has been written in other to inform   them.


Here are some questions to discuss on sex education:

#1 – what is sex education?

This is the teaching, guiding of individual to matters pertaining one sexuality,and sex life. it can also be said to as information that helps one to make reasonable decisions about sex.

with this definitions, we can deduce that a proper sexual knowledge helps teenagers to make good decision about the sexual life, and guide them to make the best decisions of life.

what is sex education


#2 – Who Should Teach Sex Education ( Parents, Schools, Government,Religious Institution)?

Basically we will be looking at certain institution that should be responsible for the teaching of sex education as it affects the life of teenagers. We will look at the roles of the family, the school, the government and the religious institution, their importance  to educating young teenagers on sex education.


The Family:

We are all aware the the family is a group of persons made up of father, mother and children. learning is said to begin at home, the family teaches a child the basic rules of life, they teach a child their cultural way of life, the religious aspect of their life so basically sex education should begin at home.

It is the responsibility of the parent to have a good communication friendly environment with their teenage children. It is believed that when teenagers dialogue with their parents on sexual talk they are more relaxed and gain first hand information for their parents on sexual matters, this properly makes them aware and in turn make good decision on sex.


The School;

The school we all know is a place were formal education takes places. we are all aware that learning is a continuous process and at such sex education should be introduced to curriculum in other for teenagers to be aware of the sexuality.

As children begin to grow up they spend most of their days at school, they spend close to six- seven hours in school, this are times when they are not with their parents, and as such the school guides them through their emotional, psychological behavior.

As kids begin to enter puberty stage, the school should teach them sex education. It is the function of the school teach the students abstinence, teach the female students who to calculate their safe period, teach young boys how to be a proper gentleman and the most important that knowledge of sex education is not a guarantee to venture into sexual activities at a young age.


The Government;

The role of the government quite differs from the previous two discussed. government do not have direct links to teenager as much as the family and the school have. government can help teach sex education by empowering the public school with proper equipment to use to counsel and teach this teenage children. the can support some non governmental organization with welfare materials so as the can reach rural areas where teenagers are not exposed to formal education and locality were they are at a slow pace in development.

Government should make strict laws that helps to punished adults who molests or abuse teenagers.



The Religious Institution:

Most religious institution see sex education as something that is sacred and most be held at a high esteem. using the catholic church as a case study their stands still remains that abstinence is the best. That sex was ordained by God for marriage. They keep on preaching against sexual actives before marriage . In their own words abstinence is the best policy anyone can do for himself.


From the above breakdown of topic discussed, it can be deduced that it is a holistic efforts of all institution mentioned above to properly teach the teenage kids sex education.  a statistic carried out showed that one of every two kids is involved in sex activity ( they are having sex already). this calls for a proper sex education for teenagers, this helps them to make proper sexual decision, guide them into entering the right relationship, know their rights when it comes to sex, help reduced sexual transmitted diseases among teenagers and reduce unwanted teenage pregnancy.

Why You Should Shun The Voice of Negativity

I can`t make it. I can`t find the right answer to my questions. I can`t understand my partner. I can`t discover the reason for my creation. I can`t, I can`t, I can`t.

This is the language on the lips of so some people, and the kind of thoughts in their hearts – The voice of CAN`T.

The machinery of the mind is such that it is easily accessible, either by positive or negative ideas, beneficial or disadvantageous intake and even ordinary words of men. It doesn`t have to be perfect or soothing before it is acknowledged by the mind. It doesn`t have to be richly educative or unintellectual before it is imprisoned by the mind.

Though the mind sees through your eyes and reasons through your thoughts, she is the chief of all, that holds the ephod of your being. It is easily accustomed to consistency. Therefore, the more you get yourself convinced with these negative thoughts, the more you give room to be unable to get answers to your questions, unable to find the way out of any malady the world might have gotten you into.

The mind is not independent of itself. It is a created thing and must have a creator, so as to say. The beginning of all things is God, the uncaused cause of matter, mind and law. Therefore, He alone, your maker should have the answer to all questions you seek answers to. You may not understand how but there are answers to all questions and it goes down to seeking from within. You must first find yourself, before every other intended purpose from the creation of the world finds you.

Do not trivialize your time of soul searching and profound quietness of your environment. In the process of correctly seeking, you will understand the devices of negativity. It`s just as it is, negative – bad. It seeks an island within you, to refill with its registered contents.

You must be careful never to allow it`s influence superimpose your existence. Remember your existence is not trivial, so don`t go about admiring the junky contents of negativity.

If You Have Knowledge, Beware of Pride

I know what it feels like, to be endowed with the passion to seek knowledge. I know how it feels like, to be an embodiment of knowledge in every aspect of life and exactly how you`ve been so fed and nourished by the diets of knowledge. But you must beware!

Knowledge itself is a gift, a gift that has opened so many doors to its seekers and also solved so many problems of the society at large. It is the knowledge that makes you understand that you must possess it, in order to make you more useful and valuable in your home, firm and every other organization you find yourself, either now or sometime in the future.

But, the pride that comes with knowledge, has caused the fall of many. It has made a number of men assume the place of God. The pride of knowledge has stolen many opportunities and wider explorations from its container and has superimposed itself over the ideologies and concepts of another. It will be very permissible to say, that it has also caused the death of men, as they allow that vice called pride assume the best position of their lives.

As a sojourner in this world, you must be careful with the tools and materials given you by the original creator of the universe. A part of which is knowledge. It was never given to you to cause more confusions or harm the confused of this world but was given to you that men may come to that same awareness you carry and readily distribute it to others , for the betterment of the society. This, by no means imply that you cheat the system because of the level you feel you have attained in the school of awareness. No.

Just as knowledge makes itself readily available for you, it also expects that you make yourself readily available for its endowment no matter the source. True, not every source of information is valuable and not every information itself is teachable but we have the understanding (another important tool) of that which would benefit the society and impact values. The spiritual man calls this, discernment, that is, being able to correctly distinguish between good and bad.

To the man who thinks he has gotten to the peak of awareness and is making himself the storehouse of that tool, he must beware of the thorns that may grow wild to choke the tender wheats he has been trying to nurture and grow. To the man who thinks possessing the knowledge of the world would cause him to own the world, he must beware! As one of my mentors would say, “when you search for knowledge outside God, you go into demonism. You must not only be careful about the source of your knowledge but also be very careful about how you handle and react to the ideologies of others around you. Truly, knowledge can puff one up. Beware!

Experiencing a Great Life

Don`t Feel Bad

When someone hurts you, don`t feel bad because it is a law of nature. There is one thing we all need to know and that is sometimes life is sweet and sometimes life is boring and that is because someone cannot have a better tomorrow if you are always thinking about yesterday. If you truly want to be successful in life, don`t look at the lives of others because it might affect you, just be yourself and exhibit your talents then you will see the result.


Be Yourself

You don`t acquire knowledge from one source but from many sources, that`s why every great man has a painful story to tell. Your greatness does not lie in your academics rather it lies on who you are and what you can do. You need to be different to make yourself different and never stop smiling because you never know who is admiring you. Before you speak, think, before you judge, understand why, before you hurt someone, feel.



Champions don`t get ready rather they are born ready, celebrities don`t wear gold rather they are made of gold. The height that great men of today reached and kept were not achieved by sudden flight, they were achieved by faith and believing in themselves, so stand for what you believe in even if you stand alone, you never know where you might be tomorrow, so keep on working hard and you must see its result.

I hope these were helpful please do leave a comment below for any suggestions and questions.

Delivery Driver – 7 Best Delivery Services you can work for

Delivery Driver – Looking for a job to help you through school? Or wanting to become a permanent driver, there are alot of companies international and local that are in need of delivery drivers.

From food delivery to packages, trust me they pay well. In this article, we will be revealing salaries of delivery drivers in different companies maybe that will encourage you more.

We bring to you the top 7 I mean the best of the best delivery companies across the country.


What are the Best Paying Delivery Jobs?

The best-paying delivery jobs are those offered by large delivery service companies. These companies span across industries from food delivery to packages and other goods.

In addition, the best paying delivery jobs offers drivers a salary based position or at least an hourly payment with benefits.


7 Best Paying Delivery Jobs

To become a delivery driver, you should have a driver`s license, a good driving record, and potential commercial driving certificates.

1. DoorDash Delivery Driver

DoorDash is a delivery service company that provides people with take-out food throughout the US as well as Australia, Canada, and Puerto Rico.

To become a delivery driver at DoorDash, you should be at least 18 years of age. You can also use a bike, scooter or walk on foot if you live in a city and don`t have a car.

If you plan to make deliveries using a car, you must have a driver`s license.

As a DoorDash delivery driver, you have the opportunity to make extra money with tips.

National Average Salary: $45,555 per year


2. Instacart delivery driver

Instacart is a US-based company that also operates in Canada. It focuses on delivering groceries to customers who don`t have the time to shop or can`t shop due to illness or disability.

To become an instacart delivery driver, you need to be above 18 years, have a car for transportation, a valid driver`s license and a smartphone.

National Average Salary: $48,219 per year


3. Postmates Delivery Driver

Postmates is another US-based delivery company. It provides services for many customers across 3,000 cities in the country.

They specialize in same-day delivery of taking out food, groceries, and other products.

Delivery drivers should be 18+, have a valid driver`s license if using a car, scooter, or motorcycle and have auto insurance.

Every driver who makes at least 10 deliveries a month gets discounts for the following month on shop and brands via PerkSpot program.

National Average Salary: $50,364 per year

4. Uber Eats Delivery Driver

Uber Eats delivery is part of Uber. Uber Eats takes out foods to customers.

Delivery drivers should be at least the minimum driving age and have a valid driver`s license. Whether you earned your license at 16 or 23, you should have at least one-year driving experience before you can work with Uber Eats.

If you plan to make deliveries via scooter, you need to be at least 19 years of age and for bikers, you need to be at least 18 years of age.

National average salary: $62,339 per year


5. Shipt Delivery Driver

Shipt is a grocery delivery company run by Target. It also Carter`s for drug store chain.

To be a Shipt delivery driver, you need to be at least 18 years of age, have a valid driver`s license, good driving experience, a car, and auto insurance. You will also need an update to date smartphone.

National Average Salary: $65,213 per year


6. FedEx local Delivery

FedEx is a multi-national company that offers delivery services between manufacturing plants, Warehouses, corporation,s and members of the public.

To become a FedEx delivery driver, you have to be at least 21 years of age, have a valid driver`s license, and at least one-year driving experience in a professional setting.

Drivers don`t need their own car as FedEx will provide that for you. Drivers should also be able to pass a physical exam, drug test and background check.

As a FedEx delivery driver, you receive several employment benefits like healthcare, PTO, tuition reimbursement, and discounts on the shipping cost for any item you order through FedEx.

National Average Salary: $77,240 per year


7. UPS Delivery Driver

UPS is another multinational company that specializes in delivery services between different corporations, warehouses and members of the public.

UPS delivery drivers should have a valid driver`s license, be at least 18 years of age and pass the DOT exam.

UPS delivery drivers are eligible for loads of benefits like vision, medical and dental.

National Average Salary: $84,881 per year

How acidic foods can damage your health

Acidic Foods are good items that are rich in acid content or that have a high level of acidity in them. Acidity can be referred to as a state when the level of acid is high. The pH value explains acidity in the simplest of ways.

It shows you figures that are easy to understand so you can easily tell with the help of the oH value if a solution or a substance is acidic.

  •  High level of acidity – PH 0
  • Acidic – PH 1-6
  • Neutral – PH 7
  • Base – PH 8-13
  • High level of Base or Alkalinity – PH 14

Foods with high acidic content

If you have a problem with acidity, you can try to cut down on the number of acidic foods you eat. Sometimes you need them, sometimes your body needs them, but they should not be taken in excess.

Any food with a pH value lower than 4.6 is an acidic food with a very high acidic level. It shouldn`t be taken in quantity by people with acidic problem or not even by a healthy person.

They should be taken in little portions and often to maintain a healthy body. Some of which are;

  • Some dairy product
  • Fish
  • Sugar
  • Grain
  • Processed foods
  • Fresh meats and processed meats

Acidic Foods

Fruits and fruit juices

Some fruits are also acidic, yes you read right. They contain a very high level of acidic content in them which can also be harmful to the body.

Although these are natural sources of nutrients, they could also cause harm to patients with acidic problems if taken in quantity and frequency.

Most of the fruits belong to the grape family, they are meant to be consumed but not in large quantities. They also provide some nutritional values to the body.

Some of those fruits and their pH content are listed below;

  • Apple – pH 3.30 – 4.00
  • Blue Berries – pH 3.12 – 3.33
  • Blue Plums – pH 2.80 – 3.40
  • Grapes – pH 2.90 – 3.82
  • Grapefruit – pH 3.00 – 3.75
  • Lemon juice – pH 2.00 – 2.60
  • Limes – pH 2.00 – 2.80
  • Oranges – pH 3.69 – 4.34
  • Peaches – pH 3.30 – 4.05
  • Pomegranate – pH 2.93 – 3.20
  • Tomatoes – pH 4.30 – 4.90

From the above, we can see that citrus fruits have high acidic content and hence can contribute to Ulcer or Reflux pains and symptoms.

Fruit juices are also acidic so you are advised to use a straw to avoid the fruit juice having direct contact with your teeth.

Even with the high acidic content of the fruit, you are always advised to take some for other nutritional values.


Vegetables and their pH value

Vegetables especially fresh vegetables are usually not acidic. They are healthy to eat and generally cause no harm to the body. They add to the body`s nutritional content and also help to boost and help the body to fight against external enemies.

The vegetable show is taken fresh or cooked for a very short time in order to maintain it`s nutritional value. Here is a list of some vegetables and their pH value

  • Beets – pH 5.30 – 6.60
  • Broccoli – pH 6.30 – 6.85
  • Cabbage – pH 5.20 – 6.80
  • Callard green – pH 6.50 – 7.50
  • Corn – pH 5.90 – 7.50
  • Mushroom – pH 6.00 – 6.70
  • Sauerkraut – pH 3.30 – 3.60

Drinks High in Acid

Some drinks are also high in acids, a very good example is beer and also hot chocolate made from a package of cocoa mix. These drinks are high in acid and should not be taken often. Rather they should be replaced by mineral sodas or sparkling water.

Even if alcohol must be taken, red and white wine should be taken in place of the beer. This is because they are also low in acidic content compared to the beer.


Low Acidic Foods

Some foods, fruits, and drinks are low in acidic content which makes them more healthy to consume. Some of those foods may include;

  • Fresh vegetables
  • Unsweetened yogurt and milk
  • Most fruits
  • Bean and lentils
  • Soy
  • Herbs and spices
  • Some whole grain
  • Herbal tea
  • Fat

Effects of eating Acid Foods

  • Acidic foods can cause some deadly illnesses like
  • Kidney stone, cancer, Heart problem, Liver problem.

These and many more are the various illnesses caused by acidic food. So do well to avoid them a healthy living.

Health Benefits of Tiger Nuts

Tiger nuts also known as chufa, atadwe, yellow nutsedge or earth almonds, are not actually nuts but rather edible tubers.

Its scientific name is Cyperus esculentus. It is a crop of the sedge family with a widespread across most parts of the world.

It is found in southern Europe, Africa, Madagascar, the Middle East and the Indian subcontinent.

They are a size of a chickpea but wrinkly with a chewy texture and sweet nutty flavor similar to coconuts.

Tiger nuts were one of the first plants cultivated in Egypt and they were used for both food and medicine.

It is rich in various nutrients and vitamins that help our body grow well for proper development.


1. Rich in Nutrients

It contains a variety of nutrients and beneficial plant compounds.

Their specific nutrients contents depend on the type. The tiger nuts are of three types black, brown, yellow.

They contain calories, fibers, carbs, protein, fat, Vitamin E, Iron, Phosphorus, Vitamin C, magnesium, Zinc, Potassium and Calcium.

Tiger nuts also contains Antioxidants which are beneficial compounds that protect your body against aging and diseases such as cancer and heart disease.

It also contains antinutrients such phytates, oxalates, saponins and tannins which can reduce nutrients absorption in your guts.


2. Tiger Nuts improves digestion

Tiger nuts may improve digestion in the following ways

They contain a reasonable amount of fiber which normally aid in digestion in the body.

They also contain resistant starch, a type of fiber that can feed the friendly bacteria in your gut, which helps you in digestion.

Furthermore, it also contain enzymes like catalase, lipase and amylases which help breakdown food in your gut.

Note that a high percentage of fibre in your body may cause unpleasant gas and bloating.

3. Reduces Blood sugar level

Animal studies has shown that tiger nuts extract reduces the level of sugar in the blood. This may be due to its high fiber content.

It is also rich in amino acid arginine, which may increase insulin production and sensitivity.

Test tubes has shown that it may inhibit the actions of carbohydrate digesting enzymes in your gut. As a result of this, less sugar will be absorbed.


4. Tiger nuts improves Heart Health

It is partly because of its high monou saturated fats it contains.

Diets rich in monounsaturated fats are associated with a lower risk of heart attack, stroke and death from heart diseases.

It is also rich in arginine, a compound that helps arteries and veins dilate, hence reducing blood sugar.


5. It may act as an Aphrodisiac

Tiger nuts has a history of been used to boost libido.

They are used as Aphrodisiac in ayurvedic medicine.

In Nigeria, men have used it for many years to treat erectile dysfunction, increase sperm count and boost libido.

Studies shows that tiger nuts helps preserve testicular weight and sperm production following heavy metal poisoning.

In other studies, eating tiger nuts over a long period of time helps increase testosterone levels, boosted sexual activities and reduce intromission time between mating and sessions

List of Eligible Food Stamps Items (SNAP benefits)

If you are currently receiving SNAP benefits (Food Stamps) and you want to know what foods you can buy with your EBT Card then do well to read on.

In this article, we will provide you with the list of eligible food items you can buy with the EBT Card.

The main fact is the SNAP benefits program is aimed at providing nutritious foods to eligible low-income persons and families.

The United States Department of Agriculture who are in charge of this program, has strict guidelines to make sure that the money is been spent to buy nutritious food items and nothing more.

As a general rule, you can use SNAP food stamps to buy any food item except food that is hot when sold and food that is sold to be eaten in-store like restaurant food.


Eligible Food Stamps Item

A household can use SNAP to buy the following;

  • Bread and Cereal
  • Food and Vegetables
  • Meats, Fishes, and Poultry
  • Diary products
  • Seeds and plants which produce food for the household to eat.

In some areas, restaurants can be authorized to accept SNAP benefits from qualified homeless, elderly or disabled people in exchange for low-cost meals.

The household cannot use SNAP benefits to buy the following;

  • Beer, wine, liquor, cigarettes or tobacco
  • Pet foods, grooming items
  • Soap, paper products, cosmetics
  • Household supplies
  • Vitamins and medicine
  • Food that will be eaten in the store
  • Hot food

You can buy snacks but they are strict guidelines regarding junk foods as outlined by the USDA

  • Snacks that are eligible may include;
  • Soft drinks, ice cream
  • Cookies, snack crackers, candy, bakery cakes
  • Seafood, steak


Others :

  • An energy drink that has a nutrition Fact label are eligible
  • An energy drink that has a supplement fact label are not eligible
  • Live animals and birds are not eligible but live fish such as lobsters and other shellfish is eligible
  • Pumpkins are eligible
  • Birthday and other special occasions items are eligible.

It is important that you pay close attention to this list as any violation of the rules or conspiring with someone to violate the rules will be seen as Food Stamp Fraud.

Food Stamp Fraud can land you in big trouble with the government and even some possible jail time.

It is a serious offense and any good and loyal citizen should run far away from it.

Hope this article was helpful and hope you now know all the food items that are eligible to be purchased with SNAP.

Avoid Weight Gain – How to Avoid Weight Gain at Home

Avoid Weight Gain: want to know how to avoid weight gain? then you are in the right place. Recently, this has been a big deal for us because during the lockdown there was no access to the gym. But it`s possible to avoid weight gain at home.


How to Avoid Weight Gain at Home

Managing your weight is beneficial for your mental and physical wellbeing. With a few simple tricks and lifestyle adjustments, you will be sure to lose weight. The tips below can be used to avoid weight gain:


1. Mange Your Calorie Intake

If you really don`t want to gain weight, you have to stop eating more than your body needs. Being indoors 99% of the time means you are burning fewer calories than you used to. Therefore, you need to eat less to adjust to this new lifestyle.

Always be mindful of what you eat and how you eat. Before you eat, stop for a second and ask yourself the question: am I hungry or just bored? Was there anything I was supposed to do before I decided to eat?.

Considering the amount of processed food we eat, it`s easy to count the number of calories we consume. This is why we need to be mindful of what we eat and also, do an hour of HIIT workout.


2. Try Intermittent Fasting

You can reduce the intake of calories by only eating in a certain time window a day. That is intermittent fasting. There are two ways to go about this: it`s either the 5:2 diet or the 16:8 diet.

In the 5:2 diet, you restrict your calorie intake for two days a week, while the rest of the week you can eat normally.

In the 16:8 diet, you eat only in an 8-hour window. By this, we mean you fast while you sleep, have your last meal at around 8 pm, and the next meal at 12pm the next day.

By doing this, you sleep through most of the fat, making it easy to do so.


3. Drink Plenty of Water

Drinking a lot of water is important for our physical and mental fitness. This also helps t avoid weight gain because it helps the metabolism and also helps you feel fuller for longer.

The best combination is eating more of vegetables, fibrous food, and drinking a lot of water.


4. Use a Fitness Tracker

While indoors, having a fitness tracker or running watch around your wrist is beneficial. The reminder always prompts you, once every hour, to get up and walk a bit.

However, fitness trackers and running watches also measure calories burned so you can adjust your calorie consumption. These devices are not ultra-precise but they will give you a good estimate nevertheless.

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