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    This Crunchy, Buttery Macadamia Nut Pie Is So Satisfying

    Fun fact for you: while macadamia nuts hail from Australia, South Africa is the largest producer of macadamia nuts in the world. To celebrate, why not make this crunchy and buttery macadamia nut pie?

    South Africa has much to be proud of in terms of macadamia nut production. The sector employs nearly 30,000 people across the value chain. Over 700 farmers grow the nuts, with growing regions expanding rapidly across the country.

    And while the nuts are in abundance here in SA, they’re also choc-a-block full of benefits. With one serving, you’ll get 58% of your recommended daily allowance of manganese. You’ll also get 9% of magnesium, as well as iron and vitamin B6.

    They’re also high in monounsaturated fats, the kind that’s good for your heart and even lowers your LDL, or the “bad” kind of cholesterol.

    In this macadamia nut pie, you’ll be serving yourself up a portion of antioxidants. These nix free radicals in the body, boost your brain health and stave off disease.

    Macadamia nuts boast some of the highest flavonoid levels of all tree nuts. This antioxidant fights inflammation and helps lower cholesterol. Plus, regularly eating macadamia nuts may reduce your risk of metabolic syndrome and contribute to lower, more stable blood sugar levels.

    Here, get those benefits with this delicious, buttery macadamia nut pie.

    Macadamia Nut Pie

    This macadamia nut pie is buttery, crunchy and oh-so satisfying.

    Prep Time 15 minutes minsCook Time 39 minutes mins

    Course DessertCuisine American

    1 ready made pie crust, pressed into a pie dish3 large eggs1 cup syrup or honey1/2 cup sugar2 tbsp butter melted1 tsp vanilla extract2 cups chopped macadamia nuts roasted and unsalted
    In a bowl, beat the eggs, syrup, sugar, butter and vanilla until combined.Stir in the nuts. Pour into crust.Bake at 160°C for 50-55 minutes or until centre is set and the top is golden brown. Cool on a wire rack.

    Keyword macadamia nut pie

    Easy as pie

    Get more from your baking experience with these essentials.

    Babylonstoren Raw Macadamia Nuts

    Roast these nuts in the oven for a few minutes before adding them to your pie.

    KitchenCraft Round Pie Dish

    This pretty-as-a-picture dish is homemade and goes from oven to table in style.

    Country Road Nolan Cake Serving Set

    Serve up your delicious creation with these golden tools. More

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    Magnesium Is Brilliant For Sleep And Cramps – Here’s How To Get Enough Of It

    Amid wellness trends like sea moss and custard apples, there’s one classic yet oh-so-important nutrient dominating the industry: magnesium. Magnesium-rich foods are continuously trending on Google as people take to the search engine to find the simplest ways to top up on this nutrient – but do you know exactly why it’s so important?

    ‘Magnesium is an essential mineral that is involved in over 600 cellular reactions in the body, from supporting brain function to maintaining a healthy heartbeat and making DNA,’ says nutritionist Eli Brecher.

    Sounds important, right? Yet, up to 30% of people are at risk of low magnesium levels.

    What are the benefits of magnesium?

    As Brecher said, magnesium is associated with many, many processes in the body. But getting enough of it comes with certain benefits, including:

    Exercise performance

    A study from the University of East Anglia looked at 2,570 women aged 18 to 79 years old and found that those who had the highest intake of magnesium had more muscle mass and power. It was even shown to be more important than protein intake when it came to improving fat-free mass.

    PMS reduction

    A report from the Magnesium Research Journal found that magnesium supplementation can prevent or reduce symptoms of dysmenorrhea, PMS and menstrual migraines.

    READ MORE:5 Quick-Fix Food Remedies That Do Everything From Flatten Abs To Tame PMS

    Muscle support

    Magnesium is thought to be effective at reducing muscle cramping, with a 2021 Nutrition Journal study reporting that magnesium improved nighttime leg cramping in sufferers. Meanwhile, the reduction in PMS pain includes stomach cramps, as it’s thought to reduce uterus cramping.

    Improved sleep

    Magnesium is a popular pre-bed supplement and, according to The Sleep Foundation, magnesium may relax the central nervous system and cause chemical reactions in the body that increase sleepiness. A 2021 paper reported that older adults with insomnia who took 500 milligrams of magnesium a day for eight weeks fell asleep fast, stayed asleep longer, reduced nighttime awakenings and increased their levels of naturally circulating melatonin.

    Foods high in magnesium

    According to Brecher, the best foods for magnesium include:

    Green leafy vegetables like spinach (around 12mg of magnesium per 100g) and kale (44g of magnesium per 100g)

    Pumpkin seeds (262mg per 100g) and flax seeds (392mg per 100g)

    Almonds (285mg per 100g) and cashews (292mg per 100g)

    Avocado (58mg per medium fruit)

    Dark chocolate (232mg per 100g)

    Wholemeal bread (82mg per 100g)

    But did you know you can get extra magnesium by absorbing it through the skin?

    “Adding some Epsom salts (magnesium sulphate) to a bath is a great way to soothe sore muscles and aid recovery after exercise while winding down in the evening,” says Brecher.

    READ MORE: 10 Signs You May Have a Magnesium Deficiency

    How to make sure you get enough magnesium

    Before you start adding more magnesium to your diet, check if you’re already getting enough. ‘The UK recommended daily allowance for magnesium is 300mg for men and 270mg for women,’ says Brecher.

    ‘In theory, you can get all the magnesium you need from a healthy, balanced diet. However, so many of us don’t eat a balanced diet – at least not consistently, day in, day out – and many of us are not meeting our daily requirements for magnesium.’

    There are a couple of ways you can help your body make the most of your magnesium intake:

    Pair it with vitamin B6

    The amount of vitamin B6 in the body determines how much magnesium will be absorbed. So, if you take a multivitamin containing B vitamins, or a B-vitamin complex, take this alongside eating your magnesium-rich foods to optimise absorption,’ says Brecher.

    Time your other minerals

    ‘Taking zinc supplements and eating calcium-rich foods at the same time as magnesium-rich foods both reduce how much magnesium you absorb, so it’s a good idea to have these at different times,’ Brecher adds.

    Get the right supplement

    There are many types of magnesium, so if you think it’s time to test a supplement, make sure you choose the right one.

    ‘For example, magnesium glycinate may be helpful for sleep and anxiety, magnesium threonate may support brain function, magnesium malate may help support energy levels, while magnesium citrate can have a slight laxative effect, so may be helpful for constipation,’ says Brecher.

    There are some people who need to be more cautious than others when it comes to their magnesium intake. ‘People following a restricted diet (low in vegetables and nuts) may not be getting enough magnesium in their diet, and low magnesium levels are more common in older adults, as magnesium absorption from the gut decreases with age.

    ‘Certain gastrointestinal conditions such as Crohn’s and coeliac disease have been associated with magnesium deficiency, and various medications may deplete magnesium or make it harder to absorb, including blood pressure medications, antibiotics or diuretics,’ explains Brecher.

    Adding Supplements To Your Diet

    And before anyone starts changing their diet or adding supplements, it’s always best to check in with your GP. Overdoing the magnesium can cause diarrhoea, according to the NHS, so it’s important not to eat too much. ‘Magnesium can also interact with common medications, so always speak to a healthcare professional before taking supplements,’ advises Brecher.

    Solal Magnesium Glycinate

    The Real Thing Tri-Mag

    This article was originally published by Chloe Gray on Women’s Health UK.

    Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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    How One Personal Trainer Lost 30kg – And Kept It Off

    Trying to lose weight is no easy feat. Almost everything you do comes into play, from working out, eating well and even sleep. But personal trainer Kelly Smith lost 30kg – and kept it off. Here’s exactly how.

    The gain

    At one point personal trainer Kelly Smith, 27, weighed 100kg. She felt uncomfortable in her body and out of place at work – where the super-fit roamed and reigned. “I was instructing people to do all these exercises: push-ups, burpees and thought to myself, ‘I can’t even do that myself’,” she recalls. “What kind of trainer am I when I can’t do anything physically myself? I chose this profession. I need to look the part.” These thoughts formed the impetus that pushed Kelly to pursue weight loss as a goal. To start, she already had access to a free gym membership as a trainer, so she followed the script she’d been handing out to countless clients. 

    But Kelly had a deep-seated penchant that she’d been cheekily avoiding – she loved junk food. She was convinced that she could out-train her diet of Coca-Cola and chips (a habit she’d honed since her tertiary days, where cheap chip rolls were easy to obtain and even easier to consume). During her studies, she’d tuck herself away and enjoy KFC away from prying eyes. Working in the health and fitness space made Kelly ashamed of her habit. “I thought, ‘If I train extra and don’t diet, it’ll be fine,’” she says.

    The change

    As a trainer, her eating habits hadn’t changed much and her fledgling efforts at the gym weren’t showing the results she’d hoped for. So, she enlisted the help of a trainer for extra motivation and found a nutritionist who could curate her diet. “I realised you kind of have to diet to get to where you want to be,” she says. 

    But it was a big change. The first to go? Sugary drinks. As a substitute, Kelly opted for sugar-free options and found healthier substitutes such as protein pumpkin doughnuts, instead of the refined kind. She also recorded everything she ate using a calorie tracking app and kept at it, through trial and error for two years. 

    Her training involved lots of weighted workouts and only 20 minutes of cardio. On top of that, she joined in on the daily HIIT classes she taught. “I think that’s what pushed me to get to my weight loss goal as fast as I did,” shares Kelly. 

    She would send her coach her data and, together, they built options into her menu. So, she could pick between a chicken salad for lunch or tuna and vegetables. They also built ‘fun foods’ into her diet: 200 calories that Kelly could play around with, so she didn’t feel too restricted. This often included chocolate protein bars, something she relished. “This made it enjoyable for me to not keep going back to my old habit of getting quick little takeaways,” she says.

    A new lease on life

    Now at her ideal weight of 70kg and having lost 30kg, Kelly feels fantastic. She also started competing in bikini fitness competitions and has gone on to become successful in her field – having won six gold medals, four overall trophies and even represented South Africa on the world stage. “It’s been a long journey with its fair share of downfalls and uprisings, but I feel it’s a story that a lot of women could be inspired by,” muses Kelly. 

    Kelly’s tips

    Find Substitutes

    “There are substitutes for everything that you like. Yes, it doesn’t taste the same, but spice it up a little and you’ll get there.” 

    Be Consistent

    “Anything is possible once your coach understands you, as well as your training and your eating habits.” 

    Be Accountable

    “I had someone that was checking my form for me, someone motivating me to get to all the things I needed and then in that, found a gym community.” More

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    Try These Veggie Sosaties Even Meat Lovers Will Love

    Delicious kebabs are a must-have at any South African braai. And these veggie sosaties from cookbook author Mynie Steffens, will impress vegetarians and meat lovers alike. So let’s get braaing!

    READ MORE: Exactly How To Make The Perfect Pizza On The Braai

    The recipe for these veggie sosaties is from Mynie Steffens, a self-confessed braai addict who has been cooking over coals since she was only 10!

    Whether you’re a braai newbie or a seasoned first-starter, you can still learn new tricks the Mynie way. Mynie Plays With Fire is jam-packed with easy recipes, curated braai-tasting menus, themed menus, playlists and fun facts. So you’ll definitely be the hostess with the mostess this Heritage Day. *Adds to cart*

    3 Must-Have Braai Essentials We Swear By

    Le Creuset Venus Basting Brush

    The bristles on this basting brush are designed to work like a real bristle brush. They hold liquids at the top and releasing them slowly towards the tip. This brush is heat resistant for up to 250°C. 

    Cast Iron Multi Grill

    Best for grilling meat, seafood or vegetables with minimal oil. Because of its extremely high heat retention, cast iron is a versatile material that can be used on almost any heat source. 

    Ripple Enamel Oval Roaster White

    You can easily store and serve wonderful warm meals with this grill-to-table roaster. Made of stainless steel and ceramic, it’s a must-have piece of kitchenware for every SA household. 

    READ MORE: This Braai Dessert Is So Simple Even Kids Can Make It

    Halloumi and Veggie Sosaties

    Mynie Steffens

    Delicious sosaties are a must-have at any South African braai. These veggie ones from self-confessed braai addict, Mynie Steffens, are guaranteed to impress vegetarians and meat lovers alike.

    Prep Time 5 minutes minsCook Time 7 minutes mins

    Course Side DishCuisine South African

    Servings 6 people

    6 Cherry tomatoes1 Red onion, halved from top to bottom and each half cut into 3 chunks1 Yellow pepper, cut into 3x3cm cubes6 Blocks firm halloumi cheese, cut into 5x5cm blocks6 Medium button mushrooms1 tbsp Salt2 tbsp Fresh rosemary, choppedOlive oil for drizzling
    Skewer one of each vegetable and 1 block of cheese onto a large sosatie stick. Drizzle with olive oil and sprinkle with salt and rosemary.Braai over hot coals for 5–7 minutes (or until the halloumi has browned all over).

    Keyword braai, healthy, kebab, starter, vegetarian More

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    How To Braai Like A Pro

    Move over boys, we’ve got this!The sun is out which means it’s time to get the fire going this weekend, right? Here are five tips that’ll help you to get the most out of your grill.

    1. The Oil

    Look we all love a good drizzle of cold-pressed extra virgin olive oil now and again, but it’s one oil that should be reserved for salads only. The moment the olive oil hits 199°C it starts to degrade, which gives your meats a bitter taste (not to mention it releases toxins). We’ll pass on that, thanks! Rather opt for oils with a higher smoking point, like refined peanut oil (it’s good at 232°C) or avocado oil (it can be heated to 271°C).

    READ MORE: This Braai Dessert Is So Simple Even Kids Can Make It

    2. The Marinade

    Hands up if you marinate your meat in a little alcohol to cut down on carcinogens? FYI – there is an alternative. According to a study, a marinade of garlic, onion and lemon juice reduces heterocyclic amine contamination, a carcinogen created by charcoal flames, by 70%. So, what’s the perfect ratio then? Try two parts garlic and onion to one part lemon. Bonus: It makes for one delicious marinade.

    3. The Sauce

    Ah, tomato sauce, how we do love thee… unfortunately our waistlines don’t. Your fav bottle of tomato sauce contains a quarter sugar. And we have more bad news… that mayo in your potato salad has a whopping 11.5g of fat per tablespoon! But, not all hope is lost. Try swapping mayo for Greek yoghurt and opt for a fresh salsa instead of reaching for tomato sauce. You’ll still get maximum flavour (minus the bad stuff).

    READ MORE: Exactly How To Make The Perfect Pizza On The Braai

    4. The Carving

    Fact: After a long hard week you need a little R&R… your steak is exactly the same. The temperature of meat rises during cooking (obvs) and as it’s heating up, the muscle fibres shrink. This pushes water towards the centre of your meat. If you cut into it as it comes off the braai, all the moisture will pour straight onto your plate. So, let it rest for at least 10 minutes before you slice into that bad boy.

    5. The Kit

    Burn your meat and blame your tools? It might be time to invest in some essential grilling gadgets that will not only elevate your braai game but also make your grilling experience a breeze. Consider adding these must-have braai tools to your arsenal: sturdy braai tongs for precision handling, a reliable basting brush to infuse mouthwatering flavours and quality cleaning equipment to keep your grill in top-notch condition. With the right tools at your disposal, you’ll be on your way to becoming a braai master in no time!

    Grillight Tongs with LED Flashlight

    Mid-week braais, a South African passion, especially during loadshedding. These tongs come equipped with a built-in torch, set to amplify your grilling experience.

    Braai Brush

    Say hello to the guardian of your gleaming braai grid – the braai cleaning brush! Armed with brass bristles, it fearlessly tackles even the most stubborn dirt, while its beech wood handle keeps your cleaning mission a breeze.

    Megamaster Basting Brush And Bowl

    This basting combo? Nails a rock-solid 4.9 out of 5-star rating! “Great, solid strong quality and so affordable. Definitely worth buying. Perfect for the braai! The basting brush cleans easily and is my go-to for all types of cooking and baking.” Charne

    Looking for more ways to up your braai game this summer? Here are 4 low-calorie cocktails to enjoy next to the fire and a delicious braai dessert you need to try. More

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    This Braai Dessert Is So Simple Even Kids Can Make It

    Looking for an easy braai dessert? These mini chocolate braai pies only use three ingredients and take 10 minutes to cook on the coals. Perfect for after-summer lunches or as a sweet treat on Heritage Day on the 24th of September.

    READ MORE: Exactly How To Make The Perfect Pizza On The Braai

    If you’re looking for more braai recipes and inspiration, make sure to pick up a copy of Mynie Plays With Fire. You know you can trust her recipes because she is a self-confessed braai addict and has even been cooking over fire since she was just 10 years old!

    This is the ultimate braai and entertaining cookbook, you’ll reach for every chance you get.  It has braai-tasting menus so you have a carefully curated menu just for you. There are themed menus accompanying music playlists, fun facts, and of course, delicious recipes. If you haven’t planned out your Heritage Day menu or weekend yet, this cookbook has you more than covered (plus, it makes an amazing gift if you’re not the one hosting).

    READ MORE: Treat Yourself! These Lemon Slices Are Dreamy AND Healthy

    And now for the star of the show! This fuss-free dessert means you can carry on entertaining or whip it up in minutes if you don’t have the time or energy to spend hours in the kitchen. We love a quick, yet delicious dessert!

    Mini Chocolate Braai Pies

    Mynie Steffens

    Trust South Africans to take classic puff pastry that can take up to five hours to make and whack it onto a braai. Just one example of how South Africans make Frenchie things better by bending the rules.

    Prep Time 5 minutes minsCook Time 10 minutes mins

    Course DessertCuisine South African

    400 g Pack frozen ready-rolled puff pastry, defrosted6 tsp Chocolate spread (e.g. Nutella)36 mini Marshmallows (or 6 regular-sized ones cut into 6)
    Roll out the puff pastry on a cutting board and divide into 6 squares, each ±10 x 10cm. Spread a teaspoon of chocolate spread over half of each square, leaving a clear edge of 1cm. Scatter 6 mini marshmallows over the  chocolate spread on each. Fold the uncovered pastry over the filling and press the sides together to prevent the filling from seeping out too much. Keep the pies as cold as possible and refrigerate if necessary.Arrange the cold pies on a warm braai grid but leave the top uncovered so as not to puncture the puff pastry. Braai over medium-hot coals for 10 minutes in total, making sure the pastry is golden-brown underneath before turning the first time. Once turned, close the grid loosely and continue braaing.

    Keyword braai, chocolate, chocolate pie, comfort food, dessert

    Stock Up On These Spreads For Your Easy Braai Dessert

    The hazelnut content of this dairy-free chocolate spread is 38% more than regular spreads. Yum!

    This keto-friendly spread is sweetened with Lakanto Monkfruit Sweetener.

    It is handmade in Cape Town from a blend of ethically sourced, organic ingredients.

    Women’s Health participates in various affiliate marketing programmes. This means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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    Epic Rides From The Comfort Of Home With The New Garmin Smart Bike

    Bring the outdoor world indoors when you train. The newest smart bike by Garmin delivers a realistic road feel and simulated descents — plus virtual shifting to immerse you in your ride. Redesigned shifters change gears easily and precisely with the tap of a finger. NEO Bike Plus adjusts to match the fit of your outdoor bike exactly, with stem and seat measurements in millimetres and five crank lengths.

    Get the feel of a real ride. Anytime.

    Tacx NEO Bike Plus is simple to use and always ready to ride. With accurate power, speed and cadence metrics — even in sprints — and nearly silent operation, you can crush your goals in any room. Plus, simple adjustments make it easy to share with other athletes in your household.

    READ MORE: The Garmin Fēnix® 7 Pro And Epix™ Pro Are Here

    Simulated riding. Precision training:

    Feel different road surfaces, such as cobblestone and gravel, when paired with the Tacx® Training smart-device app or other compatible apps.

    IMPROVED! Tap updated shifters to change gears with the precision and feel of electronic shifting. You’ll find the correct gear easily and quickly with shifters programmable for SHIMANO, SRAM or Campagnolo.

    Feel the sensation of your chain jumping into a different gear while shifting to experience more of your ride.

    Dynamic inertia maintains a sensation of forward motion based on your speed and gradient to make your ride feel more realistic.

    Drive downhill with descent simulation when the smart bike is connected to an external power source.

    Use built-in dual power meters to measure the position of your left and right legs and break down your pedalling technique to help you develop a more effective stroke.

    Keep track of your performance and progress with reliable power, speed and cadence measurements, accurate to within 1%.

    Hammer hard with the well-balanced design, even during the most explosive sprints, up to 2200 watts.

    Make your workout more intense by training on realistically simulated inclines up to a 25% gradient.

    Customizable. To share the experience:

    Ride in comfort with the updated seat post and match your outdoor bike fit with easy-to-adjust seat-post settings.

    NEW! Choose among 5 crank lengths for a precision fit, with your choice of pedals.

    IMPROVED! Ensure correct sizing with easily adjustable seat position and handlebar stem with measurement scale in millimetres.

    READ MORE: Train Brilliantly With The Garmin Forerunner® 265 GPS Running Smartwatch

    Connect with your training program:

    Enjoy the Tacx Training app and track your performance on your Garmin Edge® cycling computer (sold separately) at the same time. Tacx NEO Bike Plus can connect to multiple devices simultaneously.

    Pair with popular training apps such as TrainerRoad and Zwift; Tacx NEO Bike Plus communicates via BLUETOOTH® Smart technology and ANT+® FE-C protocol.

    No device to pair? No problem. In stand-alone mode, it simulates a flat road; the faster you ride, the higher the resistance.

    Experience the rush of riding famous courses in Europe, North America and Asia with more than 250+ high-quality, real-life videos on the Tacx Training app1. You can even join “Ride with the Pros” challenges with exclusive Garmin-sponsored team videos.

    Get help meeting your goals with a structured training plan designed for your fitness level with the Tacx Training app — plus race live opponents, upload GPS data, ride with 3D maps and more.

    Power up your devices with built-in USB chargers.

    Stay cool with built-in interactive fans that are automatically controlled by your power and heart rate. More

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    5 Ways To Spring Clean Your Fitness Approach

    Five ways to get the most out of your workout, from losing weight and reducing stress to feeling great about yourself… 

    1. Phone A Friend

    Women are more likely to exercise if they do it with someone else, so joining a running or hockey club may be the motivational kick you need. “Women are excellent team players because they show a higher degree of cooperation,” says clinical and sports psychologist Dr Robert Heller. “At a critical moment, a woman is less likely to give up so as not to let the team down.” And once you get started, chances are you’ll go the distance.“Women pace themselves better,” says Liz Neporent, co-author of The Fat-Free Truth. “They’ll start at a steady pace and maintain it, whereas men start stronger and faster, then slow down sooner.”

    2. Add Resistance

    Women are naturally more flexible than men, which is one reason why we love yoga and Pilates. But too much flexibility can weaken your joints, especially if you’re slack on the strength moves. Signs that your stretching has gone too far: feeling pain or an ache in the joint rather than the muscle you’re stretching and taking years to develop enough flexibility to reach a specific position (if it takes that much work, your body just isn’t meant to go there). A regular programme of resistance training will keep your joints strong – and improve flexibility.

    READ MORE: 17 Foods That Fight Spring Allergies

    3. Upper-Body Matters

    Women tend to be all about losing fat and toning our lower bodies, which means we often minimise our upper-body work. However, a balanced upper and lower body is key for strength, bone mass and joint stability, not to mention overall tone and shape. So include strength training for your back, arms and shoulders two to three times a week. Choose a heavy enough weight that you feel fatigued by the last few of each set of eight to 12 reps.

    4. Feel Your Natural High

    Women are twice as likely to become depressed than men, probably because of a combination of factors such as hormonal fluctuations, low self-esteem and high stress.

    The good news

    Exercise, especially cardio, can keep these stressors at bay. “Completing a workout has a positive psychological impact and makes you feel better about your body,” says obesity researcher Dr Kelly Brownell. So whether you have the blues, PMS or simply had a stressful day, exercise will almost always make you feel better. “Aerobic exercises like walking or running are the best outlet for high stress,” says sports psychologist Dr Jack Raglin.

    How much should you exercise to enjoy these benefits?

    In one study, participants who did cardio workouts for at least 30 minutes a day on most days of the week felt less stressed and were less depressed over time.

    READ MORE: How To Lose 1kg A Week: Safe & Healthy Exercise & Nutrition Tips

    5. Sweat More, Lose Fat

    Life’s not fair. If a man and a woman both walk for 45 minutes at the same speed, on the same days, for the same length of time, the man will burn more kilojoules than the woman. That may be because he’s bigger, but it’s also because a woman’s metabolism is about 10 percent slower than that of a man the exact same size. In general, women also carry more body fat, as opposed to lean muscle, and have higher levels of oestrogen, meaning fat is more likely to settle on our hips and thighs. Plus, we have more fat-storing enzymes. This may make you want to throw up your hands and just give up on losing weight, but all it really means is that in order to lose fat and burn kilojoules, you just have to sweat a little more and a little harder.

    There are three ways to add to kilojoule burn

    “You can do long-duration aerobic activity, like walking or running for 45 to 60 minutes at a low to moderate intensity at least five days a week, or you can intensify your workout to save time,” says physiology professor Dr. Len Kravitz. For instance, you could move faster by, say, cycling at a race pace for 15 or 20 minutes daily.

    If you’re not up for the killer push, try interval training

    Alternate walking for five minutes with jogging for one minute, for 30 to 60 minutes in total. “Working at vigorous intensities, even for a few minutes at a time, revs up hormones that help your body burn more kilojoules during and after a workout,” Kravitz says. “You can burn an extra 80 to 120 kilojoules post-workout, which adds up to increased fat loss over months of regular exercise.”

    Can’t make it to your usual cardio session?

    Make up for it by moving throughout the day. A minute or two of extra movement here and there may not seem like much, but keeping your body moving can help with weight control.

    The bottom line

    Weight loss is a balance of energy intake and output, so these exercises need to be combined with a kilojoule-controlled healthy diet. More