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
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Edukate Africa holds summit to tackle funding barrier in education
By Ifeoma Ikem
Edukate Africa, an edu-fintech platform is set to host the Disrupt Education Summit Africa (Disrupt ED) aimed at tackling funding barriers, skills gaps and curriculum mismatch in Nigeria’s education system.
The Director of Edukate Africa, Francis Omorojie who disclosed this to newsmen explained that the initiative was driven by the high rate of school dropouts linked largely to financial constraints, particularly at the higher institution
Omorojie said the summit scheduled for January 29 at the University of Lagos will bring together government officials, universities, financial institutions, private sector players and philanthropies to rethink education financing and prepare young Nigerians for the realities of today’s digital workforce.
He said that more than 50 percent of students who drop out of higher institutions do so because they cannot afford tuition and related costs, a situation he described as a major contributor to unemployment, brain drain and irregular migration.
“Africa’s youthful population could either become an economic advantage or a liability, depending on how well education and talent development are managed.
“Education is a fundamental need, but financial exclusion has continued to shut out many promising young people. When students drop out, it feeds unemployment and social instability.
“Our mission is to build innovative and sustainable financial models that keep young Africans in school and help them become productive,” he said.
He noted that Edukate Africa is deploying blended financing solutions that include tuition guarantees, technology driven scholarship platforms, gig and remote work opportunities for students, and partnerships with universities and philanthropies to establish endowment and alumni funds.
He said that the platform pays tuition directly to institutions after verifying students’ admission and academic records, ensuring transparency and accountability for donors.
“The summit would focus on aligning education with the fast changing nature of work, driven by digital transformation, artificial intelligence and emerging technologies as any university curricula are lagging behind workplace realities, leaving graduates ill prepared for employment.
“There is a clear disconnect between what students are taught and what employers need. This summit will create a roundtable where government, academia and the private sector can agree on the skills required for today’s economy and how to integrate them into learning.
“It will also examine education financing models, including how banks and financial institutions can design student friendly funding products, and how existing initiatives such as the Nigeria Education Loan Fund can be strengthened and scaled.’’
Omorojie added that Edukate Africa would use the summit to launch the CommUniversity Endowment Fund, a community led investment fund designed to generate sustainable returns that will be used to sponsor vulnerable students and support young entrepreneurs.
Unlike traditional grant models, he said the fund would invest in revenue generating businesses, with dividends channeled into education support and seed funding for student led startups.
He said the initiative would also promote innovation through activities such as Pitch My Dissertation, Africathon and inter university debates, encouraging students to turn academic research into commercial solutions and job creating ventures.
According to him, over 1,000 students and recent graduates are expected at the summit, with a partners’ pavilion providing employers and organisations direct access to top talent.
He added that Edukate Africa has already supported students in Nigeria, the United Kingdom and Uganda to complete their education, in some cases with relatively small amounts that made the difference between graduation and dropping out.
He said that the ultimate goal is to move beyond access to education and ensure that young people graduate with relevant skills, funding support and pathways into employment or entrepreneurship, thereby contributing meaningfully to Nigeria’s economic development.
Also speaking, Tosin Adebisi, Co-Founder of Edukate Africa said the Disrupt ED Summit was designed as a disruptive and transformative convergence that would move beyond familiar conversations to practical collaboration.
Adebisi said the summit was built around a new framework called Communiversity, which seeks to integrate universities, policymakers, industry, the third sector and students into a single ecosystem.
“Rather than everyone working in silos, Communiversity brings together policymakers, universities, industry and civil society, with students at the centre, to address access to education, the future of work and Africa’s competitiveness.
“Communiversity model would leverage alumni networks, high net worth individuals and diaspora support to unlock sustainable funding for universities.
“The summit is being organised in partnership with the University of Lagos and the University of Birmingham, with support from the Federal Ministry of Education.’’
The dignitaries that would grace the occasion include, Minister of Education, Dr Tunji Alausa; the Provost and Vice Principal of the University of Birmingham, Professor Nick, the Chief Operating Officer of Semicolon Africa, Ms Ashley Immanuel; and the Chief Executive Officer of Sterling One Foundation, Mrs Olapeju Ibikwe
FCAIB is set to launch degree programmes in partnership with FUNAAB
IBADAN, OYO STATE, NIGERIA – In a groundbreaking move, the Federal University of Agriculture, Abeokuta (FUNAAB) has given the green light for the introduction of two innovative degree programmes at the Federal College of Agriculture, Ibadan (FCAIB), set to kick off in the 2025/2026 academic session.
According to an official release e-signed and made available to the media by Mrs. Wilson Oyekemi, Head of the Public Relations Unit of the institution, the newly approved programmes are B.Sc. (Home Science and Management) and B.Agric. (Agricultural Science).
As stated, the next academic session will witness the official commencement of both degree programmes, which constitutes a major breakthrough in the College’s academic development.
Established in 1921, the Federal College of Agriculture, Ibadan (FCAIB), originally known as the School of Agriculture, proudly stands as Nigeria’s and West Africa’s first agricultural institution, with a long and storied history.
The College’s roots trace further back to 1899, when Moor Plantation, Ibadan was established as a model farm to promote rubber cultivation and general agricultural improvement.
By 1905, the station evolved into an experimental research centre, focusing primarily on cotton production and other key agricultural studies.
The formal establishment of the School of Agriculture in 1921 marked the beginning of structured agricultural education in Nigeria.
Following the regionalization of education in 1954, the school relocated to its present site – where it has since grown into a formidable centre of agricultural learning and innovation.
Over the past century, the Federal College of Agriculture, Ibadan, has consistently upheld its mission of contributing to Nigeria’s agricultural development through qualitative education, skills acquisition, and the production of middle-level manpower for the agricultural sector.
The institution remains committed to empowering students with practical, hands-on skills and modern knowledge tailored to meet the evolving needs of agribusiness and food production in the 21st century.
Becoming Nigeria’s Premier Agricultural Institution, FCAIB envisions becoming the foremost agricultural education institution in Nigeria’s tertiary education system – a vision strengthened by its continued academic expansion and infastructural growth.
With over 100 years of continuous service, the Federal College of Agriculture, Ibadan has built a strong reputation as a leader in agricultural education, training, and research across the subregion.
The College currently offers a wide range of National Diploma (ND) and Higher National Diploma (HND) programmes across several disciplines, including:
National Diploma Programmes:
– Agricultural and Bio-Environmental Engineering Technology
– Agricultural Technology
– Home and Rural Economics
– Horticultural Technology
– Cooperative Economics and Management
– Science Laboratory Technology (SLT)
– Computer Science
– Food Technology
– Office Management Technology
– Library and information Science
– Multimedia Technology
– Organic Agricultural Technology
Higher National Diploma Programmes:
– Agricultural and Bio-Environmental Engineering Technology (Farm Power/Post-Harvest Technology/Soil & Water options)
– Agricultural Extension and Management
– Animal Production Technology
– Crop Production Technology
– Horticultural Technology
– Agribusiness Management
– Pest Management Technology
– Science Laboratory Technology (Microbiology Option)
These programmes are designed to blend theory with practical field experience, ensuring graduates are job-ready and self-reliant in the agricultural sector.
Beyond academic instruction, FCAIB maintains a strong emphasis on research and development, particularly in areas that directly impact food production and sustainable agricultural practices.
Recent infrastructural developments at the institution included the establishment of a Meteorological Centre, a Garri Processing Plant and an Oil Palm Processing Unit, all aimed at enhancing research, student training, and community impact.
The 9th and current Provost who doubled as the 28th Head of the 105 year-old Federal College of Agriculture, Ibadan, Prof. Jonathan Jeremiah Atungwu, a distinguished Nigerian academic Professor of Plant Nematology and an expert in Organic Agriculture and Biopesticides development with
research focus on non-chemical crop protection options, remained a focused and visionary leader.
He is Certified locally and internationally with enviable credentials, some of which include but not limited to:
– Over 100 publications in reputable outlets
– Expertise in Organic Agriculture and Biopesticides development.
– A team player with demonstrated leadership skills and experience in various capacities: Past Dean (COLPLANT) in FUNAAB and LASU, President of several professional societies.
– Membership and leadership in international and local organizations, such as ISOFAR, ISPP, NSPP, NISOP, ADAN and many more.
Prof. Atungwu is a renowned mentor for the upcoming agricultural scientists, teachers, agropreneurs, and youths.
He is happily married, and blessed with pleasant, hardworking, and disciplined children.
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