Nutrition

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      This Is Why You’re Starving After An Intense Day At The Office

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      Can you barely make it through the door after a day at work without nose-diving into a bowl of hummus? You may think it’s boredom or stress levels making your appetite surge after an intense day in the office, but research shows that mental exhaustion can be just as appetite-inducing as physical work.

      Studies, such as a paper from 2022 published in Current Biology, show when we’re focussing on a mentally straining task our brain not only gets fatigued but also becomes hungry.

      Every cell in our body needs the energy to function, says Nuna Kamhawi, a registered nutritionist and coach – and that includes our brain.

      ‘Our digestive system, our muscles and even our brain is using up energy in those moments of complete relaxation. So it’s no surprise that when our organs work harder, they require more energy to function – and that’s not just true of our muscles when we exercise, but also of our brains when we go into deep focus.’
      Nuna Kamhawi

      Enter glutamate

      The same paper found that when we’re focused and concentrating on a mentally exhausting task (we hear you with those end-of-month reports) it can cause, potentially, a toxic by-product to build up in the front part of the brain called the prefrontal cortex. This by-product, called glutamate, Kamhawi explains, may ‘also be the reason for the signs of fatigue we experience after a long day of deep work.’

      But, how come it makes us grab for a snack, to suppress our appetite? ‘Intense thinking requires more energy from calories, which is the reason why stress and anxiety can cause an increase in appetite in some individuals,’ says Kamhawi.

      READ MORE: Um, People On TikTok Are Eating The Peels Of Fruit & Veggies – And They’re So Good

      And although the build-up of glutamate is more centred around fatigue, when we’re tired our stress hormones means our appetite will also change. So, if we’re regularly pulling late nights trying to meet deadlines, and you’re trying to quit sugar, how can you fuel your hungry brain on healthy options?

      Kamhawi explains, ‘It’s really important to ensure you have a balanced diet, full of variety, colour, taste and textures so that you don’t miss out on any of the essential macro and micronutrients.’

      Here are the three food groups you should include:

      Complex carbohydrates

      ‘Our brain’s main source of fuel is glucose, which means it’s crucial to include ample carbohydrates in your diet,’ explains Kamhawi. Switch simple carbs like sugary snacks and white rice or bread for complex carbs like wholemeal bread, brown rice and brown pasta. Also, pair them with a good source of protein (meat, fish, beans, pulses) and healthy fats (like olive oil or avocado) to reduce the blood sugar spike and crash and have energy that lasts longer.

      READ MORE: 4 Natural Sweeteners That Are Better Than Sugar, According To A Dietician

      Omega-3

      ‘This is a major building block of the brain and plays an important role in memory and cognition. To get your daily dose add oily fish, such as salmon, mackerel or fresh tuna to your diet, or other foods such as walnuts, chia seeds or food supplements,’ Kamhawi adds.

      Anti-oxidants

      ‘These protect the brain from oxidative stress, which causes cognitive decline. Stick to brightly coloured fruits and vegetables- the brighter the colour, the higher the concentration of antioxidants. Choose vegetables full of beta-carotene, like carrots, Lycopene is also found in tomatoes, while anthocyanins are found in blueberries,’ says Kamhawi.

      This article was originally published by Sarah Finley on Women’s Health UK. More

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      in diet and nutrition

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

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      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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      in fitness and body

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

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      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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      How To Braai Like A Pro

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      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

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      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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      Empower Your Journey: Unveiling The Secret To Strong Bones With MenaCal.7™

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      As life’s adventures unfold, strong bones become the foundation that supports our dreams and ambitions. Introducing MenaCal.7™, your support in nurturing bone health, empowering women to take charge of their vitality from the earliest years. Let’s delve into why investing in bone health is a lifelong gift we owe to ourselves.

      Early Years: Building a Foundation for Life

      MenaCal.7™ isn’t just a supplement; it’s an investment in lifelong wellness. By fortifying bone structure from an early age, it establishes a robust foundation for an active lifestyle. As the years unfold, this investment translates into graceful ageing, empowering women to embrace life’s every phase with unwavering confidence.MenaCal.7™ understands this pivotal phase, offering a unique blend of calcium, Vitamin D3, and the secret ingredient – Vitamin K2 (MK-7). Together, they provide optimal bone development and calcium absorption, providing a solid foundation for an active life ahead.

      READ MORE: What To Eat Before A Morning Workout, According To Nutritionists

      A Lifelong Partner

      The journey of womanhood is diverse and dynamic, and so is the support MenaCal.7™ provides. Whether you’re embracing motherhood, pursuing a career, or relishing your golden years, strong bones are your steadfast companions. They enable you to dance, run, and embrace every moment with confidence and grace.MenaCal.7™ isn’t just about bone health; it’s about embracing life’s chapters with strength and resilience. As women, our bones weave stories of perseverance and achievement. With MenaCal.7™ as your wellness partner, you’re not just investing in bone health – you’re investing in a lifetime of vitality. Empower your journey, starting today, and unlock the secret to strong, resilient bones that support your unique path through womanhood. More

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

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      Figuring out how to lose weight in a week is no mean feat, let alone how to lose 1kg a week. Perhaps you don’t know where to start, or you’ve done some research into the best diets and now feel overwhelmed. Working out what your goal is in the first place is an achievement, so to then turn to the plethora of conflicting information on the internet (including some incredibly suspect advice 👀 ) can make it seem impossible.

      Before we go any further, we want to get something straight: the 1kg you’re hoping to shed does not define you. It doesn’t define your worth and it doesn’t define your beauty. Fact. It’s vital you identify the reason you’re hoping to lose 1kg a week.

      Plus, why did you pluck 1kg as the number you’re aiming for? Get clear about your health goals and what benefits they could bring to your life.

      Next, get realistic.

      If you’re on a mission to better your body composition – lose body fat, build muscle and tone up – for health reasons, then spoiler: the route to success does not include fad and crash dieting, restriction or deprivation.

      Shrug off the detox tea ads and actively escape from the ‘fat burning’ supplements section of whichever shady internet site has you cornered – we’re about to lay down expert science-backed advice on how to lose 1kg a week safely.

      How many calories do you need to burn to lose 1kg?

      OK, let’s crunch the numbers and then we can get into the nitty-gritty of exactly what you should be doing for healthy weight loss per week.

      A pound of fat – fat is usually measured in pounds – is around 3,500 calories of energy. That means if you want to lose 1kg weight a week (a healthy and sustainable amount for most, although it’s not advised to shoot for more than this) you would need to create a 7,700 calorie deficit over the course of a week.

      Is losing 1kg a week healthy?

      Providing you go through the right guidance with a fine-tooth comb (starting with why you want to lose 1kg a week and if you’re in a position to do so in the first place) and follow it to a tee, yes.

      Losing 1kg a week isn’t going to be right for everyone, though – you simply might not have that amount of excess fat to lose in the first instance and so could end up underweight. Think about the reason you want to lose weight. Is it really going to make you any happier or healthier?

      The most important thing to say here is that there is no use in comparing your journey to another’s. Everybody is entirely unique and your results really do depend on your starting weight, activity levels, nutrition and sleep as well as other factors such as stress and hormonal fluctuations.

      Can you lose 1kg a week for multiple weeks?

      No matter your starting point remember, losing 1kg a week healthily is about remembering that not every week will be the same and trying not to get too stressed about it. Just focus on getting what you can right.

      Plus, while 1kg might be a healthy weight loss for a lot of women, keep it mind that it’s just a number. Aiming for 1kg per week for several weeks would require a lot of commitment (and may not actually be healthy!); leading your healthiest lifestyle possible will yield the right results for you.

      Also, if you’ve found that your health journey or healthy habits have been put on pause because of various work/life commitments, don’t stress. It’s easier said than done, we know, but give yourself the freedom to relax your goals slightly.

      Can you lose 1kg a week without exercise?

      You can – losing fat, amongst other factors, is mostly about creating an energy deficit so that your body will then use body fat for fuel. However, fat loss without muscle might not give you the results you’re after, nor will you reap the health rewards that exercise brings.

      For the healthiest body, a good plan can be to pair a nutrient-dense diet with regular strength training, like weightlifting, reformer Pilates or standard Pilates and cardio exercise that implements progressive overload. We’ll come on to the best way to do this shortly.

      Not only can you lose fat and build muscle with exercise, but there are also a myriad of other benefits to getting sweaty. According to the NHS, it’s medically proven that women who do regular physical activity have:

      Up to a 35% lower risk of coronary heart disease and stroke

      Up to a 50% lower risk of type 2 diabetes

      Up to a 50% lower risk of colon cancer

      Up to a 20% lower risk of breast cancer

      A 30% lower risk of early death

      Up to an 83% lower risk of osteoarthritis

      Up to a 68% lower risk of hip fracture

      A 30% lower risk of falls (among older adults)

      Up to a 30% lower risk of depression

      Up to a 30% lower risk of dementia

      Phew! That’s a lot of benefits. Not sure where to start? Let us guide you.

      How to lose 1kg a week with exercise

      Most experts agree that the best exercise to lose weight in a week is the one you actually do. It’s all well and good having a watertight plan, but unless you actually do it, it’s not worth anything.

      ‘Whether that’s sweating it out every day or a couple of times a week, it’s more important to focus on the quality of your workouts over their quantity,’ says PT Aaron Vine.

      With that being said, a plan that combines strength workouts to build lean muscle and high-intensity interval training – HIIT – sessions to burn fat, as well as low-intensity steady-state (LISS) cardio (walking, jogging) will suit you best.

      ‘Ultimately, the more muscle you have, the faster you’ll burn fat,’ explains Vine.

      Plus, let us all not forget that there are plenty of benefits of exercise beyond body composition. Everyone can reap rewards from exercise, regardless of age, sex or physical ability. And regular exercise can help manage or prevent many health issues including:

      Stroke

      High blood pressure

      Type 2 diabetes

      Depression

      Anxiety

      Many types of cancer

      Arthritis

      It can also help boost your sex life. Yup.

      The best nutrition tips to support healthy eating

      Firstly, creating long-lasting healthy habits relies on taking everything in moderation – including moderation! That means not falling into the trap of cutting out entire food groups or believing that you’ll ‘eat this way’ until you lose the weight and then ‘go back to normal’. It might give you a quick fix and help you lose some weight in a week, but you’ll quickly regain it.

      Instead, focus on what you can add to your daily diet for health gains – like actually using your reusable water bottle and drinking more water more regularly.

      Here are five handy tips to get you on the right nutritional foot:

      1. Drink more water

      Aim for at least eight glasses a day. Feeling hungry? Drink a glass of water and wait 10 minutes – it could just be thirst.

      2. Slow down your eating

      Research shows that the longer you take to chew your food, the less you will consume.

      3. Fill up with fibre

      Whole wheat bread, potato, nuts and grains will keep you feeling satisfied for longer.

      4. Slightly cut down your portion size

      By just a little. This will decrease your calorie intake while being easy to maintain.

      5. Eat high-protein meals

      Especially within 30 minutes of a workout. This will help you feel full for longer and aid muscle repair.

      What should you eat to lose 1kg a week?

      To figure out exactly how much you need to be eating to hit your body composition goals as well as stay satiated and happy – working out your macros might be a good shout. Not familiar with macros?

      It stands for macronutrients and breaks down food into three key categories of nutrients: carbohydrates, protein and fats. Depending on what you’re trying to achieve – lose, maintain or gain weight – how you manipulate your macros can be a serious benefit.

      For example, those looking to gain lean muscle might have a higher amount of protein in their diet compared to someone looking to gain fat, who might go heavier on the carbs.

      To figure out the perfect macronutrient split for you, use this handy infographic:

      If eating according to your macros is a step too far, focus on getting smaller things right. E.g. make sure each meal you eat contains protein or be more mindful about the snacks you’re scarfing between meals.

      When should you eat to lose 1kg a week?

      Meal timings are an individual thing. If your schedule has you getting up at 5 am some days and 11 am other days, you’re not going to stick to a hard and fast routine and everyone’s days are slightly different. That being said, there are some timings that could help you hit your goals if you’re on a 9–5 schedule from home.

      Morning

      First thing after waking up

      Now’s the time to down some water – 500ml, in fact – according to a German study that found it boosted metabolism by 24% for 90 minutes afterwards. This is due to the fact your body must expend extra energy to bring the cold water down to your core temperature. Easy hack: pop a bottle in the fridge before you head to Bedfordshire so it’s ready for when you wake up.

      Before breakfast

      According to a study in the British Journal of Nutrition, getting a sweat on before you tuck into your morning bowl of oats might be the better choice if you’re trying to lose fat as you can burn nearly 20% more if you exercise in a ‘fasted’ state. ‘Your blood-sugar levels are low, so your body has to use fat as fuel for your muscles to work,’ says Dean Hodgkin, international fat loss and fitness expert.

      However, fasted workouts don’t work for everyone. Give it a go and see how it makes you feel and check out our guide to eating before a morning workout.

      Breakfast

      This might only be for the stronger-stomached person, but breaking your fast with a lean protein – be it a turkey breast or a steak, even – could be the key to burning more fat and may well help you on your way to losing 1kg in a week.

      Research in the British Journal of Nutrition found eating high-protein meals such as meat and nuts at breakfast time led to a greater feeling of fullness. Try pairing a turkey breast with a handful of almonds – a great source of monounsaturated fat that helps to burn belly fat.

      Afternoon

      Lunch

      Lunchtime might be the meal that it’s best to up the portion size, according to a study in the International Journal of Obesity that found those who ate 40% of their daily calories from carbs and protein before 3 pm, dropped an average of 11% – compared with 9% of those who ate their biggest meal at dinner time.

      Lunch might also be the meal that it’s best to take your probiotic with. A study in the European Journal Of Clinical Nutrition found that taking the probiotic lactobacillus gasseri for 12 weeks reduced belly fat by a total of 4.6 per cent. Taking your probiotic mid-meal will also ‘boost satiety and the feeling of fullness,’ says nutritionist Carrie Ruxton.

      Mid-afternoon

      Rich in plant compound ECGC, green tea can promote the burning of fat. In fact, three cups a day could cut your weight by nearly five per cent, says a French study. Plump for matcha green tea powder – it can increase the body’s rate of calorie burn by up to 40 per cent.

      Evening

      Dinner

      Best to dish up early, if you’re trying to lose fat, as the extra hours before bed not eating will help your body digest and get into a rest state before sleeping. To maximise fat loss, eat dinner early, then fast for around 14 hours until breakfast the next day.

      After dinner

      After you’ve had dinner, it could be beneficial to go for a 10-minute walk as light post-meal exercise can lower blood sugar and stop you from storing fat. If you don’t live somewhere where you can venture out safely and at a social distance of two metres to others then this yoga pose is also known to relieve indigestion: lie on your back with your hands on your knees, exhale and hug your knees to your chest; gently rock from side to side for 5-10 breaths.

      Bedtime

      Those who consistently get poor quality of sleep are more likely to suffer major weight gain – so try to aim for at least seven hours each night to keep cortisol levels in check. ‘This [cortisol] hormone regulates appetite says trainer Christianne Wolff. ‘If it’s out of sync, you’ll never feel full,’ she explains. Please

      The takeaway?

      Before embarking on any “weight loss” plan get clear on why “weight” dominates your goal and don’t forget: weight is not a synonym for health.

      This article was originally published by Morgan Fargo & Birdie Wilkins on womenshealthmag.com.uk More

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      in diet and nutrition

      The “Amazing Skin” Smoothie Recipe That Actually Works

      by

      Eat yourself gorgeous! Try this skin-hydrating smoothie recipe…

      The recipe for your skin…

      Winter skin? Add an avocado to your morning smoothie. It contains high amounts of antioxidants, vitamin E and polyunsaturated fats, which all help to keep your skin moisturised. The addition of baobab-fruit powder – high in vitamin C – helps your body to form collagen and elastin, two structural proteins that give your skin support and elasticity.

      Rehydrate Smoothie Recipe

      Serves 1. Per serving (655g): 2 215kJ, 21g fat (3g sat), 77g carbs, 190mg sodium, 19g fibre, 20g protein.

      Total Time 10 minutes mins

      Course Drinks, SnackCuisine Healthy

      Servings 1

      1 banana1/2 avo1/2 cup coconut water10 frozen strawberries1 tbsp baobab powder1 tsp honey10 almonds

      Keyword Smoothie

      Try these products:

      Health Connection Baobab Powder 200g

      This tangy, nutrient-rich African gem enhances foods and boosts immunity with natural vitamins and antioxidants. Add to water, juice, smoothies, yoghurt and cereal.

      Faithful to Nature Karoo Almonds

      Locally sourced Karoo Almonds: Eco-friendly, nutrient-rich “power snack” with protein, vitamin E and a delightful crunch to any meal.

      Nutribullet High-Speed Blender

      Overall this blender received 5-star ratings and reviews. “I love my Nutribullet blender — this is my second one from the first smaller blender and I am so excited that it has a jug. It’s faster and efficient and no spills compared to my first one; very easy to clean. I make my favourite smoothies and soups. Love it!” Valencia K

      Recipe by Amy Rankin More