Education
STAY FIT WITH VICKY :Are you tired of that Inner thigh fat? here are some tips to help you through
HOW TO GET RID OF INNER THIGH FAT?
Getting rid of inner thigh fat can only be accomplished by balancing the right diet with thigh-toning exercises. A weight loss diet especially
suitable for those trying to rid themselves of inner thigh fat mostly includes low-fat foods, but diet alone will not be enough to target the fat of the inner thigh.
Here are a few things you should try if losing
inner thigh fat is what you’re aiming for. They are in 6 parts and very effective.
PART 1 of 6: Low-fat, Low-calories diets.
1) UNDERSTAND THE PRINCIPLE BEHIND THE DIET.
Low-fat, low-calorie diets work because you end up storing a limited amount of calories in
forms that are easy for your body to burn off.
• There is no way to target nothing but the fat in your thighs by diet alone. Your best option is to target fat, in general, to reduce the amount of fat stored in your body overall. Combining a diet like this with thigh-toning exercises will help your body target the fat in your thighs.
• The body stores ingested fat with remarkable ease. Unfortunately, it does not burn that fat off with the same sort of zeal. This is especially
true of thigh fat, Someone with excess thigh fat is carrying extra subcutaneous fat. While
this type of fat usually goes hand-in-hand with healthy cholesterol levels and a decreased risk of heart failure, it also has less blood flow, making it harder to get rid of.
• By comparison, your body expends much more energy storing carbohydrates and
proteins, making them more favourable than fats.
• The balance between calories ingested and calories burned is a matter of simple maths.
Every action your body performs burns a certain number of calories, but every food or drink you ingest adds calories. More stored calories leads to more weight gain. A low-calorie diet limits the amounts of calories you
ingest so that your body has enough energy to burn but does not have many excess calories remaining afterward.
2) LIMIT YOUR INTAKE OF SATURATED FATS.
Saturated fats are less beneficial to your body than unsaturated fats and are usually found in animal sources like dairy and meat, as well as hydrogenated oils.
• Palm and coconut oils contain the highest amount of saturated fat, but butter and
rendered animal fats like lard and shortening contain a considerable amount of saturated fat as well. Fish oil, for all its healthy omega-3
fatty acids, also contains a high percentage of saturated fat.
• Dried coconut, cheese, nuts, seeds, processed meats, and whipped cream are other examples of foods notably high in saturated fats. Many foods found in fast food restaurants are also notoriously high in
saturated fat.
It is important to note that you should limit not exclude, saturated fats from your diet. The occasional saturated fat is fine, especially if it offers other health benefits like fish or nuts
do. You simply need to limit the amount you consume.
3) SKIP THE RED MEAT AND GO FOR LEAN PROTEIN.
Simply put, lean protein sources have less saturated fat and fewer calories.
• Replace beef and pork with chicken and turkey. Fish is also lower in fat than most red
meat, but you should opt for fresh fish over sardines, tuna, or other fish packed in oil.
• Legumes like lentils and pinto beans also pack a considerably high about of low-fat protein.
• Roughly 15 to 25 percent of your diet should consist of protein.
4) INCORPORATE PLENTY OF WHOLE GRAINS.
Whole grains and other complex carbohydrates require your body to burn more energy since it takes more effort for your body to break them down.
• Opt for breads, cereals, crackers, and other grain-based products made with whole wheat, oats, or other whole grains over those made with processed all-purpose flour.
• In addition to whole grains, fruits and vegetables also contain complex carbohydrates.
• About 45 to 65 percent of your diet should come from carbohydrates.
• Whole grains also provide plenty of fiber,which flushes out your system and helps to
prevent you from storing excess weight. You should eat 20 to 35 grams (.7-1.2 ounces) of fibre daily.
5) EAT PLENTY OF LOW-FAT DAIRY.
Calcium regulates the way your body stores, builds, and breaks down fat; so it is important that you do not leave all dairy out of your diet.
• Choose low-fat dairy instead of whole or no-fat dairy. Think two-percent milk instead of whole milk or fat-free milk.
• Include more milk, yogurt, and cottage cheese in your diet. These dairy sources are lower in fat than most hard cheeses, creams, and butters.
6) REDUCE YOUR OVERALL CALORIE INTAKE.
Most moderately active women should reduce their calorie intake to 1200 to 1500 calories daily, while moderately active men should reduce their intake
to 1500 – 1800 calories daily.
• Do not drop your diet to fewer than 1000 calories daily, for women, or 1200 calories
daily for men.
• Avoid eating more than 35 to 60 grams (1.2 -2.1 ounces) of fat daily.
• Consume 170 to 240 grams (6- 8.5 ounces) of carbohydrates.
• Eat between 55 and 95 grams (1.9 -3.4 ounces) of proteins.
7) AVOID DIET-BUSTERS.
While there is some room for forgiveness in your diet, there are certain foods and drinks that are more likely to throw your diet off altogether. These should be avoided as much as possible.
• Processed foods are a major source of hydrogenated oils. Avoid greasy fast food, boxed meals from the grocery store, or pre packaged snacks.
•Restrict your alcohol intake. Women should have no more than one alcoholic drink per day to avoid ingesting extra calories.
PART 2 of 6: Side and crossover lunge.
1) STAND WITH YOUR FEET TOGETHER.
Your arms should be down by your sides.
• Keep your posture straight but relax your shoulders.
•This exercise tones your inner thighs by exercising them from numerous angles. It will
also help to tone your rear and mid section, but its primary target is the inner thigh region.
2) TAKE A WIDE SIDE-STEP WITH YOUR LEFT FOOT.
Bend your left knee, pushing your hips behind you as you step out.
• Your right leg should stay extended and your weight should shift to the left side of the body, over your left knee.
• Keep your back straight and your face forward as you move.
3) TOUCH THE GROUND WITH YOUR FINGERTIPS.
Your arms should be on either side of your left foot.
• Continue keeping your back straight and eyes forward.
4) CROSS YOUR LEGS AS YOU STAND BACK UP.
Ease yourself up by pushing off with your left foot.
• As you stand, cross your left foot over your right.
5) IMMEDIATELY BEND AND TOUCH THE FLOOR.
Bend your knees and touch the ground on either side of your left foot with your fingertips.
6) STAND UP AND REPEAT. Stand up, pushing off with your left foot, and return to your starting position with your feet together and your hands at your side.
• Repeat this exercise 15 times with your left leg and 15 times with your right leg for each set.
• Perform three sets.
PART 3 of 6: Scissor Kicks.
1) LIE FLAT ON YOUR BACK. Your heels should also be flat on the ground and your hands should be palm-side-down at your sides.
• Your legs should be completely flat against the
ground.
• Scissor kicks are another exercise designed to tone the muscles in your inner thigh. They also help to tone your lower abdomen.
2) SLIDE YOUR HANDS BENEATH YOUR REAR AND
STRETCH YOUR LEGS.
Lift your legs until they are
4 to 6 inches (10 to 15 cm) off the ground.
• Your feet and knees should be completely off the ground, but your thighs will still be partially flat.
3) CROSS YOUR LEGS BACK AND FORTH.
Perform a scissor-like motion with your legs, lifting one high off the ground as you move the other one lower to the ground.
• You will not actually cross one leg over the other, but your thighs may need to squeeze
together with each pass.
• Your lower abdominal and inner thigh muscles must remain tightened throughout
the exercise.
• Continue with this motion for 8 seconds.
4) REST AND REPEAT.
Return to your starting position with your legs flat on the ground. Rest for 5 to 10 seconds before repeating.
• Repeat the exercise six to eight times per set. Work yourself up to doing three sets during each exercise regimen.
Note: to get a desired result, follow every step thoroughly.
To be continued… Next edition
Lagos to Seal Dowen College Over Illegal Waste Dumping
Lagos State authorities have ordered the sealing of Dowen College, Lekki Phase 1, following allegations of improper waste disposal traced to the school.
Commissioner for Environment and Water Resources, Tokunbo Wahab, announced the move on X (formerly Twitter), stating that the Corps Marshal of the Lagos State Environmental Sanitation Corps had been directed to enforce the order.
“This waste was traced to Dowen College in Lekki Phase 1. Such disregard for environmental laws is unacceptable,” Wahab said. “We will not hesitate to take firm action against any institution or organization that violates waste management regulations.”
The commissioner’s statement comes as part of the state’s intensified crackdown on environmental law violations.
Dowen College has previously faced scrutiny from the state government. In 2021, it was shut down indefinitely following the controversial death of student Sylvester Oromoni Jnr., pending investigation.
Education
UBEC, NGF in Conjunction with NEWGLOBE Spotlight Kwara as Model for Tackling Out-of-School Crisis
UBEC, NGF in Conjunction with NEWGLOBE Spotlight Kwara as Model for Tackling Out-of-School Crisis
-By Olufemi A. Adetola
As Nigeria grapples with the challenge of out-of-school children—estimated to be among the highest globally—recent interventions led by the Universal Basic Education Commission (UBEC) and the Nigeria Governors’ Forum (NGF) offer renewed hope. At the center of this momentum is Governor Abdulrahman Abdulrazaq of Kwara State, whose leadership as NGF Chairman is setting a new national tone on foundational education.
Penultimate week, the NGF in collaboration with UBEC and NEWGLOBE convened a multi-stakeholders dialogue in Abuja focusing on foundational learning and strategies to combat the out-of-school children crisis. Commissioners of Education and Chairpersons of State Universal Basic Education Boards (SUBEBs) were present to discuss reforms and implementation pathways. The gathering reaffirmed the need for stronger state-level ownership and collaborative policymaking.
Kwara State represented by the Hon Commissioner of Education, Dr Lawal Olohungbebe and the Executive Chairman of Kwara State Universal Basic Education Board, Prof Shehu Raheem Adaramaja presents a model of what focused leadership and fiscal discipline can achieve in basic education. According to their presentation, upon assumption of office as the Executive Governor of Kwara State , Mallam AbdulRahaman Abdulrazaq CON moved swiftly to pay backlogs of UBEC counterpart funding, allowing the state to access over ₦14.2 billion in federal matching grants for the years 2014-2019 . This intervention reversed Kwara’s prior blacklisting from UBEC funding and unlocked a cascade of basic education infrastructure projects across the state.
Through the Prof. Shehu Adaramaja-led Kwara SUBEB, over 600 schools have been renovated or newly constructed across the 16 local government areas. Classrooms have been furnished with pupils and teachers furniture, perimeter fences erected, boreholes sunk, Digital literacy centres established in 38 centres and WASH facilities provided across the 193 political wards of the state, with clear attention to equity and rural inclusion. These upgrades are impacting both teaching and learning environments in meaningful ways.
In addition to infrastructure, Kwara has tackled the human resource challenge head-on. Between 2021 and 2025, the state recruited over 6,400 new teaching and non-teaching staff, with an emphasis on STEM subjects. The recent recruitment exercise adopted community-based recruitment approach, where qualified NCE and Bachelor degrees in education from various communities were recruited to teach in their localities. All recruited staff signed performance bonds, demonstrating a commitment to accountability and diligence performance at duty.
Another bright spot is the KwaraLEARN programme—an ambitious education technology initiative that has digitized classroom management in over 1,770 public schools. With real-time monitoring, teacher coaching, and structured lesson plans, over 620,000 pupils now benefit from a more consistent and effective learning experience.
Mallam AbdulRahaman Abdulrazaq gave priority attention to teachers motivation and encouragements. He largely demonstrated this in prompt payment of salaries, promotion of teaching and non teaching staff of the State Basic Education Board, enhance capacity building with significant attention to technology education, modern pedagogical trainings, classrooms management techniques, foundational literacy and numeracy skills and other impactful workshops. Early results show gains in literacy and numeracy scores, attendance, and classroom engagement.
Kwara has also gone beyond the school walls. Earlier this year, a targeted enrollment drive brought over 2,300 out-of-school children into classrooms. These efforts were especially focused on nomadic communities, Qur’anic school pupils, street children, and underserved areas often missed in national data. Plans are also underway to build 75 new schools in remote areas to further reduce access barriers.
Perhaps the most telling endorsement of Kwara’s progress came in May 2025 when UBEC’s North-Central Director, Elder Abalaka described the state as “a pacesetter in compliance.” This reflects not just infrastructural output but the state’s commitment to due process, transparency, and strategic alignment with federal education goals.
Governor Abdulrazaq’s leadership at the NGF is crucial to replicating this progress nationwide. His advocacy for coordinated policies, timely funding, and inclusive education models is influencing how states approach their UBE responsibilities. The recent dialogue in Abuja underscored the need for such synergy.
As Nigeria intensifies efforts to implement a new national strategy on foundational learning, it is clear that the states must lead from the front. Kwara State’s success story shows that with the right blend of policy, leadership, and stakeholder engagement, progress is not just possible—it is sustainable.
The crisis of out-of-school children and weak foundational education has persisted for too long. But if more states follow the Kwara example under Governor Abdulrazaq’s NGF-backed leadership, the foundation of Nigeria’s future can be salvaged and secured.
In this regard, what is happening in Kwara should not just be applauded—it should be emulated. The real task now is to replicate such bold governance across every corner of the country.
Worst WAEC Results in 10 Years Raise Concerns Over Education Standards, CBT Readiness
ABUJA, August 5, 2025 — Nigeria’s education sector is under renewed scrutiny after the 2025 West African Senior School Certificate Examination (WASSCE) recorded its worst performance in a decade, igniting debate over exam reforms, poor teaching quality, and readiness for full Computer-Based Testing (CBT) next year.
On Monday, the West African Examinations Council (WAEC) announced that only 38.32 percent of the 1,969,313 candidates who sat for the exam obtained five credits, including English and Mathematics—a sharp drop from the 72.12 percent pass rate in 2024.
The last time Nigeria posted a worse result was in 2014, when just 31.28 percent made the benchmark. Over the past decade, performance peaked at 81.70 percent in 2021 before plunging this year.
WAEC Blames Anti-Cheating Measures, CBT Integration
Head of WAEC Nigeria, Dr. Amos Dangut, linked the massive drop to stricter anti-malpractice measures, including serialisation of objective papers, which made collusion “more difficult.”
“The decline can be attributed to new protocols designed to curb malpractice,” Dangut said. He added that Computer-Based Testing was introduced in key subjects like English Language, Mathematics, Biology, and Economics, reducing malpractice but exposing digital illiteracy among students.
He noted that 192,089 results (9.75%) were withheld for alleged cheating—slightly lower than 2024’s 11.92 percent—while 451,796 results (22.94%) remain under processing for technical and administrative reasons.
Despite the low benchmark pass, 87.24 percent of candidates earned five credits in other combinations of subjects.
Digital Transition Sparks Fresh Concerns
The sharp performance decline comes ahead of Nigeria’s planned full CBT transition for WASSCE in 2026, following a Federal Government directive earlier this year.
However, stakeholders warn the timeline is unrealistic, citing this year’s glitches in CBT-based Unified Tertiary Matriculation Examination (UTME) and WAEC’s own logistical chaos—such as the late-night English Language paper on May 28, which saw students writing under candlelight in some states.
WAEC blamed the midnight session on the reprinting of leaked papers, a move that disrupted logistics nationwide.
Stakeholders React: ‘A Reflection of Deep Rot’
Parents-Teachers Association (PTA) President, Haruna Danjuma, said poor preparation and lack of computer knowledge among candidates worsened the outcome:
“Some students did not prepare well. Public schools lack learning materials, and the environment is not conducive. CBT exams blocked chances of malpractice, which many depend on,” Danjuma said.
Prof. Francis Egbokhare, former Director of Distance Learning, University of Ibadan, described the results as a symptom of systemic failure:
“This reflects a crisis of quality in education. We neglect teacher training and infrastructure while obsessing over technology and AI as if they can replace quality instruction,” he lamented, warning of growing “functional illiteracy” among graduates.
Dr. Bisi Akin-Alabi, Project Lead, Safe Schools, Lagos, agreed with WAEC that tougher protocols and serialised question papers made cheating harder, exposing students’ dependence on “expo.”
“The option of CBT shocked many students who lack digital skills,” she said, urging educators to embrace AI-assisted learning and better preparation rather than reliance on leaks.
What Next for WAEC and Nigeria’s Education System?
With less than a year to full CBT exams, experts warn that failure to train teachers, upgrade infrastructure, and close digital gaps could doom millions of students.
As WAEC insists the reforms are necessary to protect exam integrity, Monday’s result has left one question hanging:
Is Nigeria ready for a technology-driven education system—or headed for another decade of failure?
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