I don´t know what the usuals are. I met thousands of people and everybody eats different. Many almost never eat rice in germany.
I left to spain for cheaper more natural food and more natural living with sunshine and warmth just 364 days ago.
I just learned a few years ago that rice mostly includes lots of heavy metals so we should double soak it and cook in lots of water and then rinse to wash most out AND dont eat it too often.
These heavy metals surely prevent you from taken more care of yourself.
The more healthy you eat the more motivated and stronger you get.
Herer some old stuff just for you. Yes it´s me long time ago when I was fat...
Oh well, the usuals in Nigeria are rice, beans, pasta, yams, etc. and ours are organically grown most times so I think it's pretty healthy.
Also, you look way different, I guess healthy eating truly does a lot.