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*SIMPLE WAYS TO BURN FAT*

1. **Balanced Diet:** Consume a diet rich in whole grains, lean proteins, fruits, vegetables, and healthy fats. Avoid or limit processed foods, sugary drinks, and excessive calorie intake.

2. **Portion Control:** Watch your portion sizes to avoid overeating, even healthy foods.

3. **Regular Exercise:** Incorporate both cardiovascular (e.g., running, cycling) and strength training (e.g., weight lifting) exercises into your routine.

4. **High-Intensity Interval Training (HIIT):** HIIT workouts can be effective for fat loss, as they involve short bursts of intense exercise followed by brief rest periods.

5. **Adequate Sleep:** Aim for 7-9 hours of quality sleep, as lack of sleep can disrupt hormones related to appetite and metabolism.

6. **Stay Hydrated:** Drinking enough water can support metabolism and help control appetite.

7. **Reduce Stress:** High stress levels can lead to weight gain, so practice stress-reduction techniques like meditation or yoga.

8. **Limit Sugars and Processed Foods:** Minimize your intake of added sugars and processed foods, as they can contribute to weight gain.

How to easily know your Body Mass Index (BMI)

1. Check your Weight (in kilograms)
2. Check your Height (in metres)
3. Your BMI = Weight ÷ (Height)²

Then cross-check the result you get from above with the ranges below;

Underweight 35

BMI is a cheap and simple screening method for weight categories —underweight, healthy weight, overweight, and obesity.

A BMI outside the normal/healthy range may be associated with some health problems.

For example, obesity is associated with higher risks of:
- death
- high BP
- bad cholesterol
- type 2 diabetes
- stroke
- arthritis &
- some cancers.

On the other hand, being underweight increases your risk of:

- malnutrition
- vitamin deficiency
- bone decay (osteoporosis) etc

Try to maintain your BMI within the healthy range.

For example, if a man weighs 70Kg but is only 1.5m tall, his BMI will be

70 ÷ (1.5)² = 31Kg/m²

This means he is OBESE.

But if the same 70Kg man is 1.9m tall, his BMI will be

70 ÷ (1.9)² = 19Kg/m²

This means he is NORMAL

Finally, if the same 70Kg man is 2.2m tall, his BMI will be

70 ÷ (2.3)² = 14Kg/m²

This means the man is UNDERWEIGHT

“ Family to me is everything , if I’m not there tomorrow I’m certain my kids will be good with my brother “ Kizz Daniel

“ When I started my label , my brother has always been there for me . He is a stylist and most often all the dresses i used in pictures and videos came from him and still comes from him . He owns the brand “ Up the grind “ . When you make money , do not run away from family , don’t start ignoring calls on the basis of they are disturbing . Money without the people we love is useless . Today my brother even spoil my kids more than I do . I’m extra strict on them but my bro will always be soft with them and even bought them a mansion . Family is good , help your brothers and sisters , there is so much pease and less fights when everybody is eating . No one talks with food in their mouth .” Kizz Daniel

Truth be told many of us make money and leave family . We become so rude and see those struggling as lazy . Take out time think today , see how you can help your brothers and sisters . Don’t go and being doing Dorimi in the club when family still suffers and get angry when they call you for favors .