Fat burning


Fat burning is very important for an overweight body.

Course Outline for this class


1.Homemade drinks that burn fat

2.Detox recipes

3.What to drink before going to bed that burns fat while sleeping

4.Natural herbs that burn fat

5.Meal timetables

Nigerian foods that burn fat

6.Videos on tackling arm,thigh, tummy fat

7. Fat cutter drinks

8. Dos and Dont for better weight management.



  1. 10 to 12 slices of cucumber
  2. 1 medium-sized lemon
  3. 1tsp of grated ginger
  4. 5 mint leaves
  5. 5 basil leaves
  6. 1tsp of rock salt


  1. Take a glass jug and fill it with water.
  2. Add all the ingredients in it and mix well.
  3. Stir well and keep for overnight.
  4. Next day, drink this water on a regular interval so that you complete it in one day.
  5. Same day at night, prepare the water and also keep it ready for next day usage

How to drink for the best results?

  1. Stir well and strain it; have 2 glasses of this water after waking up.
  2. 1 glass 30 minutes before a meal; most probably before lunch.
  3. 1 glass before taking bath.
  4. 1 glass before going to bed.

Note: make sure you drink at least 1 litre everyday. Its very effective.



  1. 1 tbs of vinegar
  2. 1 cup of water


Mix the vinegar and water together.

Drink it twice or once everyday its very effective.



  1. Fresh moringa leaves
  2. Water


Boil fresh moringa leaves and refrigerate, drink a cup everyday.



  1. 1 cup of water
  2. 2tbs of apple cider vinegar
  3. 2tbs of lemon juice
  4. 1tsp of raw hiney
  5. 1tsp of cinnamon
  6. Dash of cayenne

Mix all together and also drink.



  1. 2 tsp Honey
  2. 1 tsp Cinnamon
  3. 1 cup Water


  1. Boil 1cup of water and take it off the burner
  2. Pour your 1 tsp of cinnamon into the boiled water on cinnamon and cover it, let it steep until it is warm enough to drink for good fat burning.
  3. Add 3tsp of honey when the water is cool/warm.

Note: Never add honey when it is hot as the heat will destroy the enzymes and other nutrients in the raw honey.

4. Drink half before going to bed. Besides that, The other half should be covered and refrigerated, drink it the following morning. Do not re-heat.



  1. 1 lemon
  2. Handful of parsley
  3. 1tbp of grated ginger
  4. 1tsp of apple ceder vinegar
  5. 1tsp of cinnamon powder
  6. Half a liter of water


Put all the ingredients into a blender and blend well. Also, drink this juice every night before you sleep.



  1. 3 green apples
  2. 2 handful of spinach with stem
  3. 1/2inch of ginger root
  4. 1/4tsp of lemon.
  5. 1 cucumber


Blend all together and drink before bed time.



  1. 1cup of hot water
  2. 1 tsp of honey
  3. 1 tsp of lemon juice.

Drink before going to bed everyday.

Honey Cinnamon and water for flat tummy

1/2 tsp (half teaspoon) of cinnamon powder

1 teaspoon of honey

1 cup of boiling water


  1. Mix the cinnamon with the cup of boiling water (8 oz) and let it cool a little (15 to 30 minutes).
  2. Then add the honey and stir until it dissolves within the cinnamon tea. Stir the drink and filter it.


Take one half (4 oz) of the drink before breakfast (on an empty stomach) and the other half – a few hours after dinner, before going to bed.

If you make the drink in the evening – take the first half before going to bed, and also put the rest in the fridge. Furthermore, first thing in the next morning – take it out of the fridge and let it stay at room temperature for 15 to 30 minutes before drinking it.


For  1 gallon.


5 large apples of choice or the scraps of 10 apples

Filtered water

1 cup raw, local honey or organic cane sugar


1 wide mouth gallon glass jar

Cheesecloth or floursack cloth (I use my pap making organza material)

Large rubber band


Before you can make your raw apple cider vinegar, you must first make hard apple cider.  Furthermore, the alcohol in the hard cider is what transforms via fermentation into acetic acid, which is the beneficial organic compound that gives apple cider vinegar its sour taste.

Nature is amazing!

  1. Wash the apples and coarsely chop into pieces no smaller than 1 inch. Furthermore, cores, stems and seeds may be included.
  2. Put the chopped apples into a 1 gallon, clean, wide mouth, glass jar. Also, the chopped apples should at least fill half the container and maybe a bit more. Furthermore, If at least half the container is not filled, add additional apple scraps until you achieve this level as a minimum.
  3. Pour in room temperature filtered water until the chopped apples are completely covered and the container is just about full leaving a couple of inches at the top.
  4. Stir in the raw honey or cane sugar until fully dissolved.
  5. Cover the top of the glass jar with cheesecloth, a thin white dishtowel or flour sack cloth( i use my organza piece for pap making)  and secure with a large rubber band.
  6. Leave on the counter for about 1 week, gently mixing once or twice a day.  Bubbles will begin to form as the sugar ferments into alcohol. You will smell this happening.
  7. When the apple scraps no longer float and sink to the bottom of the jar after approximately one week, the hard apple cider is ready.

Besides that, Strain out the apple scraps and also pour the hard apple cider into a fresh 1 gallon glass jar or smaller sized mason jars of your choosing.

  1. Cover with a fresh piece of cheesecloth and also secure with a rubber band.

Leave on the counter in an out of the way spot for an additional 3-4 weeks to allow the alcohol to transform into acetic acid by the action of acetic acid bacteria (these are the good guys!). Besides that, a small amount of sediment on the bottom is normal. In addition, a mother culture will form on top.

  1. Taste your raw apple cider vinegar to determine if it is ready starting after 3 weeks.  Furthermore, if it has the right level of vinegar taste for you, strain it one more time and store in clean, glass mason jars or jugs.
  2. If after 4 weeks, also, it still isn’t quite strong enough, leave it for another week and try again.  If you accidentally leave it too long and it is too strong, just strain and dilute with some water to a level of acidity that pleases you.

Use as desired and store in the pantry out of direct sunlight.

10 Raw apple cider vinegar doesn’t go bad, but if you leave it for a long time, also, another mother culture will likely form on top.  Furthermore, this is fine, just strain it again if desired and dilute with a bit of water if it has become too strong.


  1. Drink hot water and lemon

This drink is fantastic for reviving up your metabolism and digestive system first thing in the morning, and can even help with inflammation!

Lemon juice is also great for giving you an energy boost, also, so try swapping your morning coffee with hot water and lemon and, not only will you be feeling much healthier, but you won’t experience the caffeine crash.

  1. Eat your dinner before 6pm everyday
  2. Replace your usual snack with pineapple

Bromelain, the enzyme in pineapple, also, is thought to assist in digestion by breaking down proteins in the stomach, according to the American Cancer Society. This helps to banish bloating.

Papaya is also a great fruit for reducing bloating, so snack on a bowl of tropical fruit when you get peckish.

4.Keep an eye on your sodium intake that is salt

Salt is often in far more foods than many people realise; processed foods typically contain a large amount of it. This is one of the main culprits for bloating.

If you want your belly to shrink by the end of the day, check the sodium levels on your food and don’t eat more than 6 grams of salt per day.

  1. Eat slower

You may not think this matters, but when you eat food at a fast pace this can cause air to be trapped in your system, resulting in bloating.

To reduce this risk, chew your food slowly and take your time to finish your meals. This is also a great way to reduce the risk of overeating.

  1. Stop chewing gum

Although gum is a great way to keep your breath minty fresh, it is also sadly a great way for you to swallow even more air.

Many gums also contain sugar alcohol which is also a contributor to bloating, so cut gum out for the day and see if it reduces your inflammation.

  1. Stay away from soft drinks

Soft drinks are a big cause of bloating as they can cause gas to get trapped in your body. To prevent this, stick to water for the day.

Water can also help to reduce bloating though as it flushes out toxins, so increase your intake of water for the day and watch that puffy stomach shrink.

  1. Eat more fibre

Increasing your intake of fibre could help to banish bloating as fibre reduces inflammation because it helps your digestive system to run smoothly. If your digestive system is functioning to its full potential then you are less likely to experience bloating or constipation.

  1. Keep an eye on your portion sizes eat smaller portions of food

If you regularly suffer from bloating after a meal then it could be that your portion sizes are too large. Try decreasing the size of your meals slightly and see if it helps with your bloating.

  1. Avoid alcohol

Alcohol causes digestive issues and is often full of sugar, so can result in bloating (and the awful sluggish feeling that comes with it). If you want your stomach to be flatter by the end of the day then stay away from alcohol for today.

  1. Drink peppermint tea

Peppermint tea aids digestion by helping food pass through the stomach quickly. It also reduces the chance of experiencing the build-up of stomach gas.

Drink a cup of peppermint tea.



Go down on the floor in the press up position. Put the weight on the forearms while bending your elbows. Form a straight line through your body from shoulders to ankle, suck your belly button into the spine and hold on the position for some time and relax. In the beginning you may be able to hold the pose only for 8-10 seconds.

2.side plank

Extend your legs and lie on your right side such that your feet and hips rest on the floor on top of each other. Place your right elbow under your shoulder, while contracting your core muscles lift your hips and knees off the floor. Hold on to the position for few seconds and come back to the normal position. Repeat the same on the other side.

3 sit up

Start by lying flat on a floor mat, face up. You can put your arms behind your head or cross them in front of your torso. Now, keep your lower body still and move your upper body towards your knees. Furthermore, take a deep breath and exhale as you go up. Inhale as you bring your body back to the mat. Also, make sure your arms are not pushing against your head and neck too much. You are supposed to use the abdominal muscles to move up and down, so make sure your neck is not strained during this exercise. Do this 10-15 times.

Exercises to Reduce Excess Arm Fat

1.Arm Circles

A very easy and also effective exercise to tone arms, underarms and to improve shoulder flexibility. Furthermore, you can do this exercise anywhere, anytime while watching TV or listening to the radio. Besides that, this exercise can be done while sitting or standing based on your comfort.

Targets – Upper arms, Underarms, Biceps, Triceps and Shoulders.

  1. Comfortably sit on a mat and extend your arms straight out to the sides, your arms should be held parallel to the ground.

2. Now rotate your arms in small, circular motion.

3. Do in clockwise and anticlockwise direction.

4. Repeat for 20 times each in both the direction.

Shoulder Rotation Exercise

This is an easy, relaxing exercise that you can do after you have completed all of the above 6 exercises. Furthermore, this exercise strengthens your shoulder muscles, releases tension and reduces your arm fat. Also, make sure you do this exercise in a right way otherwise it’s not effective. Check the below steps.

Targets – Shoulder, Arms and  Underarms

1.Place your palms on your shoulders and rotate your shoulders.

2.Make sure the elbows touch each other slightly at every rotation.

3.Do this 10 times each for both the direction, clockwise and anticlockwise.


1.Walk After Your Meals

If you are not cut out for running or exercising then we might have something simpler for you. Also, try taking a ten-minute walk after your every meal. This can help you burn a few calories quickly and aid in digestion.

2. Dont skip meals.

3. Choose smaller plates and bowls, this helps in eating less.

4. Go for home-made foods.

5. Stock healthy foods in your kitchen and refrigerator.

6. Include all food groups in your diet plan

7. Have some food at home before leaving for any party

8.Avoid added sugar as well as too much salt

9.Add fruits and vegetables to your dishes whenever possible.

10. Avoid zero carb or restricted diet plans that includes you to starve

11. stay away from junks, alcohol, soft drinks such as coke

Home Remedies to Lose Cheek Fat

  1. Cucumber

Cucumber slices – 6 to 8Lemon juice- ½ cup

Prepare it:

Take 6-8 cucumber slices in a small bowl. Add ½ cup of lemon juice to it.Soak the cucumber slices in the lemon juice for 1 hour. Furthermore, now place the soaked cucumber slices on your cheeks. Leave it for around 15-20 minutes.Wash your face with warm water.Use this remedy thrice a week to get rid of cheek fat.

  1. Coffee Face Pack

Ground coffee- 2 tbspCocoa powder- 2 tbspHoney- 1 tbspYogurt- 3 tb

Prepare it:

Take 2 tbsp of finely ground coffee in a small bowl.Add 2 tbsp of cocoa powder, 1 tbsp of honey and also 3 tbsp of yogurt to it.Mix it well to make a uniform paste. Furthermore, apply the paste on your face using your fingertips. Keep it on your face for 15- 20 minutes.Wash your face with lukewarm water. Also, repeat this remedy twice a week to  the fat accumulation in the cheek area. It reduces the redness of the face as well as the puffiness of the skin.

  1. Egg Mask

Eggs- 2Honey- 1 tbsp

Prepare it:

Take the white portion of 2 eggs and whip it in a bowl.Add 1 tbsp of honey to it.Mix it well and apply the mixture on your face.Keep the mask on your face for 20 minutes.Rinse it using warm water.Use the face mask twice a week to reduce the cheek fat and at the same time get a glowing skin.

Strawberry and Honey Face Mask

Strawberries- 4 to 5Honey- 2 tbspOlive oil- 1 tbsp

Prepare it:

Take 4-5 strawberries and mash it to prepare a paste.Add 2 tbsp of honey and 1 tbsp of olive oil to the paste.Mix it well and also apply it on your face using your fingertips.Leave it for 30 minutes.Wash your face with cold water.Repeat this remedy every alternate day to reduce the cheek fat.

Wheat Germ Oil Massage

Wheat germ oil – 2 to 3 tbsp

Prepare it:

Take 2-3 tbsp of warm wheat germ oil on your palm. Furthermore, apply the oil gently on your face and cheek using your fingertips. Besides that, move your fingertips in a circular motion on the puffy skin.Leave it for 15 minutes and wash your face with warm water.Repeat this remedy once every day to get rid of cheek fat.

Steamy Towel Remedy

Clean towel- 1Hot water- 1 big bowl

Prepare it:

Take one clean towel and dip it in the hot water.Squeeze the towel to remove the excess water.Place the hot towel on the puffy area of the cheeks.Keep it there for 1 minute and repeat the process for 5-6 times.Use this remedy twice a day to reduce the puffy cheeks.

Exercises to Lose Cheek Fat

Exercise is the best way to reduce the cheek fat. The exercises for chubby cheeks are very easy to perform and take less time. The exercises will burn the excessive fat and reduce the accumulation of fat in the cheek area.

Perform the below exercises regularly to reduce puffy checks.

Rotate the Tongue

The tongue rotating exercise reduces the facial fat as it stretches the skin. Furthermore, The movements of tongue improve the blood circulation in the facial area and reduce the fat accumulation.

Keep your mouth close while doing this exercise. Furthermore, rotate your tongue in your mouth and make sure it touches your teeth. Also, make a complete circle by rotating the tongue from the upper teeth to the lower teeth. Do this exercise in a set of 15 rotations twice a day to reduce the cheek fat.

Blow Air in the Mouth

This is the easiest way to stretch the skin of the cheek and reduce the facial fat. Furthermore, you will find the fat accumulation is reduced in the middle areas of your cheek after doing this exercise regularly.

Open your mouth and blow the air into your mouth. Besides that, close your mouth and hold the air in your mouth for 10-15 seconds.Just try to push from one corner of your cheek to the other corner.Open the mouth and exhale the air. Repeat the process with a set of 10 repetitions twice a day to reduce the cheek fat.

Make a Fish Face

The fish face exercise improves the skin tone of your cheek and reduces the accumulated fat. Furthermore, it makes the skin of the cheek firm.

Also, in order to make a fish face, you have to suck your cheeks inside your mouth.Now, try to smile while holding a fish face. Furthermore, keep it for 10 seconds and then get back to normal position. Do this exercise 5 times a day to reduce the chubby cheeks.

Tips to Reduce the Cheek Fat

The tips to reduce the cheek fat will ensure the right metabolism of your body, which in turn makes the face look slimmer. Follow the below tips to reduce the cheek fat.

Proper hydration

It is required to keep your face skin slim. Furthermore, drink at least 6-8 glasses of water every day to push out the toxin from your body and keep your facial skin hydrate. Also Lower down the fat consumption as the excessive fat will get accumulate in the facial area making your cheek look fat.

Furthermore, consume healthy breakfast every day to ensure the right metabolism of the body and burn the excessive fat.

Besides that, increase the intake of fruit and vegetables to keep your body well nourish and hydrate. Start the physical activities like swimming or jogging to reduce the body weight, which in turn will make your face look slim.

The lack of sleep can lead to the accumulation of unwant fat, so have a sufficient amount of sleep.Avoid the intake of alcohol as it leads to swelling of the face and makes it look puffy.Blow the balloons, which is a natural exercise to reduce the cheek fat.

Chewing a gum is a good facial exercise to lose the cheek fat.


1 Fill up a single jug or bottle or pitcher with your daily amount of water in the morning. (Buy a jug of water & reuse that jug) You must finish the entire contents of your jug before you go to bed that night. PERIOD.

2 Do it for 10 days straight.

3 Finish all of the previous days water before you can start over with today’s water. That jug is your life line! Only water from the jug counts towards your Challenge. (Squeeze real lemons into the water if you like. Or add sliced cucumbers)

4 You can drink additional things. Just minimize the amount of coffee and soda and energy drinks (etc) during the Challenge.


water challenge experience

Drink a gallon of water a day….you can use 5 litres of water and make sure you finish it every day for one week






Stay Healthy And Never Give Up!

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