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      Will Eating Less Really Help You Shrink Your Stomach?

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      We’ve all heard that ‘old wives-tales’ about how cutting kilojoules will cause your appetite to reset. That eventually, your stomach will actually shrinks, so tinier portions will fill you up.

      READ MORE: Exactly How To Lose 2kg, 5kg Or 10kg, According To A Dietician

      Ok, yes, your stomach does shrink… temporarily

      If it sounds like a bit of a stretch, that’s because it kind of is, according to experts. Yes, your stomach does boast rubber band-like properties that allow it to change size. This elasticity makes it easier to get your feast on when presented with an epic spread, and it also helps us avoid starving in times of famine. (Something most modern humans don’t have to worry about. But back in our cave-people days, it was rather useful.)

      As for shrinking? Your stomach can quickly snap back to normal size after a huge meal. But, FYI, it’s not going to continue to get smaller—even if you start eating less.

      How the stomach really works

      Think about it, if eating less was all it took to shrink the size of your stomach, it would follow that normal-weight people have smaller food pouches than people who are overweight or obese. But it’s not true, according to findings published in the journal Gastroenterology. Everyone’s stomach is pretty much the same size, regardless of how much they weigh.

      READ MORE: 5 Mistakes Almost Everyone Makes When They Start New Year’s Resolution Diets

      If you’re still not convinced, consider this: Your body was designed to take in enough kilojoules to keep it going, even during times when there’s no food to be had. So you better believe that it’s not going to make your stomach smaller when you start rationing portions.

      Shrink your portions

      Let’s face it, most of us tend to feel hungrier when we slash our kilojoule intake (your body thinks it’s starving). Your system gets flooded with the hunger hormone ghrelin, making food even harder to resist. At the same time, your body temperature and metabolic rate slow down in an attempt to conserve precious energy.

      It’s the science-y way of basically saying: Drastically cutting your portions not only won’t shrink your stomach—it’ll probably backfire. And if you actually managed to drop weight, you’ll probably just regain it and then some.

      READ MORE: 6 Weight Loss Strategies That’ll Get You Closer To Your #BodyGoals

      Losing weight is not impossible, and research has found that your body can adjust to less food and register fullness from it, over time. But in order to do it (and be successful), you need to cut back on food slowly—so your body doesn’t suddenly freak out and think that it’s starving. That means instead of embarking on a crash diet, try cutting back by just 418 or 836 kilojoules a day. It’s enough to help you lose weight slowly and sustainably, but not so much that your body mistakenly thinks that you’re depriving it of nourishment. More

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      These Pilates-Fusion Moves Strengthen, Lengthen And Tone

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      By Caitlin CarlsonIn most areas of life, taking a shortcut often leads to diminished results (remember when you tried to cut your own “Rachel” layers?). But this Pilates-fusion workout can certainly give you all the results in less time.
      Hybrid workouts can get you a hot body in half the time! One of the best ones we’ve discovered: SLT (strengthen, lengthen and tone), a programme in the US that incorporates the controlled, toning movements of a classic Pilates class and adds intensity by cranking the pace to full throttle (no stopping to rest between moves!). “You develop flexibility and core strength, get your heart pumping and literally feel your muscles quivering,” says its founder, Amanda Freeman.
      READ MORE: Get Strong, Shapely Legs With This Do-Anywhere Leg Workout
      Classes use a Megaformer, a souped-up Pilates-like machine that works multiple muscle groups to torch kilojoules and amp up strength. Score the same perks at home with this SLT-inspired workout from Freeman.
      At a four-count pace, do as many reps of each move as you can for one minute before moving to the next exercise. Start with the spoon, then do the next three moves on your left side to totally exhaust the muscles before repeating them on the right. Rest for 30 seconds, then repeat the whole series twice more.
      The Pilates-Fusion Workout
      Spoon
      Remember to activate your core! Stand in front of a chair with a towel under both heels. Reach back and grip the front edge of the chair so that your butt hovers over and slightly in front of the seat (A). Lean forward and pull the towel towards the chair without bending your legs (B), then slowly push back to start. That’s one rep.
      READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan
      French twist
      Start in plank position with your arms shoulder-width apart and toes resting on a towel. Cross your left foot over your right at the ankle (A). Keeping your legs straight, pike your body to slide the towel a few centimetres closer to your arms (B). Push back to start. That’s one rep.
      Curtsy
      Get on your hands and knees (tabletop position). Extend your left leg straight behind you (A), then bend it, crossing it over your right leg as close to the back of your knee as possible (B). Return to tabletop position. That’s one rep.
      READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout
      Serve the platter
      Place your left foot on a towel slightly behind your right. Hold dumbbells at waist height, elbows bent 90 degrees, palms up (A). Slide your left foot back into a lunge as you straighten your arms (B). Reverse to return to start. That’s one rep. More

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      Exactly How To Lose 2kg, 5kg Or 10kg, According To A Dietician

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      Whether you’re trying to lose 2kg, 5kg or 10kg, there are simple tips to follow that’ll shift your mindset and get you on the path to success.
      Enhance your weight-loss efforts by following these diet tips from dietician Leslie Bonci, the co-author of Run Your Butt Off!
      Losing 2kg
      Eat often. Eat small amounts every few hours. It can help your body burn kilojoules instead of holding on to them.
      Pick protein. Protein keeps you feeling full longer, burns kilojoules and helps your muscles recover. Include it at every meal.
      Beat bloat. Avoid excess salt, limit food like broccoli and beans and add lemon to your water (it acts as a natural diuretic).
      READ MORE: 6 Weight Loss Strategies That’ll Get You Closer To Your #BodyGoals

      Losing 5kg
      Scale back. Serve dinner on a salad plate and pour cereal into a mug rather than a bowl. Experts say you’ll think you’re eating more than you actually are.
      Slow down. Sip water and set your fork down after every few bites. There’s lag time between your stomach feeling full and your brain getting the message.
      Slurp your starters. Opt for a broth-based soup as your appetiser. It can curb cravings and also help prevent overeating during your meal.
      READ MORE: This 17-Day Slimdown Plan Will Help Get You Back In Shape

      Losing 10kg
      Take note. A study found that those who kept daily food logs lost twice as much as those who didn’t. Many people underestimate how much they eat – seeing it all in black-and white can be a reality check.
      Find balance. Experts say that people with a lot of kilos to lose get overwhelmed by counting kilojoules and give up. Keep it simple by divvying your plate into thirds: one-third protein, one-third veg and one-third whole-grains.
      Swap smart. Restricting food can increase your cravings and lead to off-the-wagon binges. Craving a biscuit? Have it, but swap it for your afternoon hot chocolate or pretzels.
      READ MORE: 28 Easy Food Swaps That’ll Help You Lose Weight More

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      Feel Strong And Powerful With This Explosive 15-Minute Workout

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      By Wanita Nicol, equipment sponsored by REBEL Elite Fitness
      If you’re looking to find your strength and power, that high after you’ve completed something particularly tough, look no further than this explosive 15-minute workout.
      This workout combines fat-busting movements with strengthening exercises to tone your whole body – with emphasis on the wobbly bits around your butt and legs. Perform these moves as a circuit three or four times a week. For each exercise, do all required reps without rest, rest for up to a minute, then move on to the next exercise. Once you’re done, repeat the entire circuit for a total of three rounds. As you get fitter, decrease your rest time by 10 seconds. Always start with a quick warm-up — include shoulders, wrists and legs.
      READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan
      You’ll need: a step and a medicine ball (or any weighted object that’s easy to hold)
      Watch one of our WH staffers perform the moves for this 15-minute explosive workout:
      [embedded content]
      READ MORE: Get Strong, Shapely Legs With This Do-Anywhere Leg Workout 
      1. Step and Extend
      Stand about 30cm behind a sturdy box or step, feet hip-width apart, holding a medicine ball at your chest. Place your right foot on the box. Keeping your upper body straight, step up onto the box, straightening your right leg and extending your left leg out and back. Pressing the ball out explosively as you extend your back leg. Pause, then reverse the movement to return to start. That’s one rep. Do 10 to 12, then repeat on the other side.
      2. Donkey Kick
      Start in push-up position, legs extended behind you, feet together, hands under your shoulders. Keeping your legs together, brace your core and glutes, then kick both legs up simultaneously, bending your knees to bring your feet towards your butt. Try to land softly on the balls of your feet, back in the start position. That’s one rep. Do 12 to 16.Medi
      READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout
      3. Calf Raise
      Stand with your heels together and toes pointed out in a V shape. Slowly rise onto the balls of your feet. Hold for two seconds, then slowly return to start. That’s one rep. Do 10 to 15.
      4. Quarter-turn Squat Jump
      With feet shoulder-width apart, lower into a squat, arms straight down. Jump up explosively, swinging your arms overhead and rotating 90 degrees left in mid-air. As you land softly, immediately drop back into a squat. Reverse the movement to return to start. That’s one rep. Do 12 to 16.

      Wanita Nicol

      Wanita Nicol is a freelance writer and storyteller. She’s also a certified personal trainer and has been a fitness editor for more than 10 years. When she’s not trying a new workout or testing new fitness gear, she’s living her best nerd life on Instagram @TheFitNerdSA. More

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      Get Strong, Shapely Legs With This Do-Anywhere Leg Workout

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      These moves, forming part of a killer leg workout, works *hard* to build lean muscle and firm those legs fast.
      The explosive moves (plyometrics) in this leg workout increase strength and help your body absorb impact to prevent injuries, says Juan Carlos Santana, director of the Institute of Human Performance in Florida.
      Warm up for 10 minutes and do two sets of eight reps twice a week. Or, slot them into your regular workout and witness the burn in your glutes, core and quads.
      Vertical Jumps
      Level: ModerateStand with your legs shoulder-width apart and your arms slightly in front of you. Squat down about 45 degrees and jump up as high as you can. Land on the balls of your feet, but make sure your whole foot touches the ground before repeating immediately.
      READ MORE: 4 Postpartum Exercises That’ll Give You A Tighter Core
      Long Jumps
      Level: AdvancedStand with your legs shoulder-width apart. Get into a quarter squat and immediately jump forward as far and as high as you can. Bring your arms in front for balance as you jump. For a more challenging move, jump forward over obstacles like cones or sticks.
      READ MORE: 6 Dance Fitness Lessons From The Fitness Marshall
      Lateral Obstacle Jumps
      Level: OlympianStand next to a step or cone with your feet shoulder-width apart and your hands in front of you for balance. Get into a quarter squat and jump as high as you can laterally over the obstacle, landing on both feet. As soon as you touch the floor, jump back the other way.
      READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan More

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      Get Outside Stay Outside This Summer With The New Under Armour SUMMERIZED Collection

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      South Africa’s fitness scene is buzzing with activity and regardless of whether you run to train, do yoga, or train at the gym, you want your gear to be comfortable to not only elevate your training but help you reach those fitness goals this summer. Under Armour has you covered with their new SUMMERIZED collection. The scorching hot days need to be taken into account and the new Under Armour range does just that with these summer fitness essential items from the Under Armour SUMMERIZED collection.

      UA Infinity Mid High Neck Shine Sports Bra R999

      Those in search of the best sports bra to workout or run in this summer will be happy to discover the Infinity Neck Shone Sports Bra.

      Under Armour has created a winner by throwing out traditional construction rules and injecting padding in a figure-8 pattern for a more aerodynamic fit and a much lighter feel that actually works with your body’s natural movement instead of against it. Testing in a variety of different sports; so we could put the sports bra through its paces with actions that would necessitate support structures across variable axis of movements; left testers with the confidence and comfort to give this item the thumbs up for the summer season.

      Soft straps rounding the shoulders and over the back feel firm but not uncomfortable against the skin, even when adjusted to a tight fit. This is such an important aspect of choosing a bra. You can get those that rigorously hold everything in place, but it’s often at the expense of comfort. That is not the case here where the design attaches the straps to a wide band so that the forces needed for a firm secure fit are distributed over a greater surface area. The result is the fit lacks that restrictive squeezing effect and leaves you with a piece of workout gear that feels like a natural part of the whole outfit. 

      UA Mesh Tank R449

      Have you tried Padel yet? A great new sport in SA that is growing phenomenally quickly and the perfect way to get your heart rate up with friends. For a sport like Padel, a versatile top to move comfortably in is essential this summer. While bashing it about in inter-staff sessions on the court, we found the lightweight, smooth HeatGear fabric of this mesh is ultra-comfortable.

      A big part of the high-quality fabric is that the 4-way stretch material moves in every direction – as it does with this tank, while the strategic mesh panels provide breathability where you need it. Social summers mean things to do and places to go after your workout, and when you’re done moving you can rest assured this top dries quickly…testers were surprised at how fresh you can feel after working out and happily went on with the day wearing the same good looking gear.  

      UA Ankle Leg R999

      Attention to detail makes such a difference to your comfort and translates to great performance. Under Armour has identified waistbands slipping are the #1 pain point in tights. That results in constant adjusting, tweaking and tugging at your tights. It’s not a good look. That’s why Under Armour designed these tights to lock in while you’re in motion. The specific panelling will hold the fit no matter how explosive your next move. The multi-panelled design and thick waistband at the top help lock everything in place for a distraction-free workout: No pulling, tugging or readjusting. Ever.

      Our testers are committed to living a life packed with activities and often need to stay in touch with the world while working out. That’s why another detail we appreciated is the large pocket on the side of the thigh to accommodate the smartphone. This way you can measure the metrics of your workout, be in touch with your messages, listen to music or share your experience with a pic or two by having your smartphone close by.

      The new SUMMERIZED collection will be available from January 2023 at Under Armour Brand House stores nationwide as well as online: www.underarmour.co.za

      *In Partnership with Under Armour More

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      4 Postpartum Exercises That’ll Give You A Tighter Core

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      Hey mama! Congratulations on your new baby and we’re sure you can’t wait to get back into action to start working out. Don’t forget, we all heal at a different pace, but a good indication of how well you’re healing would be to get the ‘all clear’ from your doctor when you go for your six weeks check-up. Before then, walking and light exercise is great. Grab the stroller, the baba, and get some fresh air.
      Fitness instructor, mother of three, and former Women’s Health Next Fitness Star Finalist, Phia-Lee Rabie shares her top four core recovery exercises, that will tighten the corset and slim your waistline, after childbirth.
      [embedded content]
      Postpartum Exercises
      1/ The Vacum
      Perform these postpartum exercises standing, sitting or lying down.

      Take a deep breath in and on the exhale, draw the belly button in and up towards your spine squeeze out all the air.
      Hold your breath forming a vacuum when you can’t hold your breath any more breath slowly keeping your belly button drawn.
      Perform this hold as long as you can or do a 30-second hold for 5 sets.

      READ MORE: How Yoga Helped This Woman Cope With Her Pregnancy
      2/ Vacuum Twist
      Perform these postpartum exercises while standing.

      Do the vacuum hold (drawn in holding your breath) and add an upper-body twist with hands behind your head.
      Keep the movement smooth with 10 reps and work up to 20 reps for 5 sets.

      3/ Heal Taps
      Performed lying down with knees bent.

      Place your hands under your bottom for extra support.
      Draw the belly button in and keep your upper body on the floor.
      Curl up the lower body knees towards your chest.
      Rollback down and tap the heels on the floor that’s one rep. Start with 30sec 4 to 5 sets.

      READ MORE: 6 Weight Loss Strategies That’ll Get You Closer To Your #BodyGoals
      4/Leg Slides
      Performed lying down, with knees bent and feet flat.

      Draw the belly button in and slowly slide the one leg down the floor to straighten it out, then slide it back.
      Take a deep breath, draw in the belly button, and repeat on the other side.
      Do 4 to 5 sets per side. Increase your reps as you get stronger.

      READ MORE: 11 Best Workout Tights To Give You All The Gym Inspo
      Postpartum exercises: a word from the expert
      Gynaecologist and Laparoscopic Surgeon, Dr Natalia Novikova, says postpartum exercises are very important for maintaining general health and mental wellbeing. “There are different ways of getting back to exercise. It’s possible to return to physical exercise within a few weeks of giving birth if you had a vaginal birth and within four weeks after Caesarean section,” she says.
      Dr Novikova advises, if you suffer from medical illnesses or have had complications with your pregnancy,  it’s advisable to consult your treating doctor regarding the return to physical activity. “Listen to your body, don’t overstretch —  stop if you are sore. I suggest finding time every day for at least 30 minutes workout,” she says.
      Tiredness and lack of sleep make it very hard to get into any exercise routine, but once you start exercising your energy levels will improve and you will be happier so it’s certainly worth trying to fit it in. Any exercises will work well — lunges, squats, sit-ups, push-ups, yoga, core exercises, spinning, swimming. More

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      6 Dance Fitness Lessons From The Fitness Marshall

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      So you thought exercise was boring? Nuh-uh! Use these lessons from the Fitness Marshall to turn your workout into a fierce dance-fitness sweat sesh.
      At the end of May we teamed up with Cotton On BODY for their tenth birthday celebration — an early-morning dance party in Nelson Mandela Square with the Fitness Marshall himself, Caleb Marshall. Let’s be honest, it didn’t take much convincing to get us there — we were already huge fans of the Fitness Marshall YouTube videos.
      But while we expected a rocking good time, we weren’t totally convinced that the Fitness Marshall brand of cardio dance fitness counted as a legit workout. Until we tried it. And discovered that breaking it down to catchy pop tunes gets your heart rate up enough to ditch your jersey on an icy Jozi winter’s morning. Plus, it’s also surprisingly taxing on your muscles. So if your idea of working out is suffering through endless sets of mindless repetitions, use these lessons from the Fitness Marshall to turn your lounge dance-offs (we know you do them!) into bonafide exercise.
      1. Up The Energy
      To reap the heart-healthy, fat-burning benefits of cardio, you need to get that heart rate up. Incorporating jumps into your workout (even little ones) makes it more explosive, which ups your heart rate and the burn. Bonus: It’ll sculpt your calves, too.

      READ MORE: 4 Core Moves That’ll Create A Stronger Body All Over
      2. Get Low
      Nobody enjoys squats. But they’re brilliant for toning your legs and perking up your butt. Take the pain out of repetitive squats by getting low on the dance floor. And holding it there. Same muscle activation, way more fun.

      3. Get Flexi
      Flexibility is one of the markers for overall fitness because the more flexible you are, the better you move and the lower your risk for injury. If you sit at a desk all day or do sports that involve repetitive movements (hey there, runners and cyclists!) you’re already at a disadvantage. Sorry. Add a yoga class or two to your workout schedule or take time for dynamic stretching.

      READ MORE: “Here’s How I Got My Fitness Back After The Pandemic”
      4. Move In Different Directions
      There’s a reason athletes do agility drills. They create new pathways in your brain that help you respond quicker (say, dodging out the way when someone’s about to bump you on the street) and improve your balance and spatial awareness. Practise moving backwards, sideways and changing direction quickly.

      5. Work That Core
      Having a strong core is going to help you in everything you do. These are the muscles that support your spine and they’re connected to all the other major muscle groups in your body. Strengthening them also lengthens your body and keeps you upright, making you look slimmer. Score!

      READ MORE: Pro-Fighter Jess Mouneimne Shows Why You Should Take Up MMA
      6. Use Your Whole Body
      There are certainly times for working muscles in isolation (say, if you’re a bodybuilder or doing rehab) but for overall functional fitness and strength, train your body the way it moves in life — as a unit.

       Need more inspiration? Check out what went down in Nelson Mandela Square…
      [embedded content]
      Looking for more dance-inspired workouts? Put the fun back into ‘leg day’ with these four POUND moves. More