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    The 4 Best Exercises To Do If You’re Going Through Perimenopause

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    Going through perimenopause? Adjusting your exercise routine to account for that could make the world of difference. And strength training is a great place to focus your energy (it helps you preserve lean muscle mass and keeps your metabolism humming). Learn the basics and then tackle these four perimenopause workout moves to maintain muscle through this new life phase.What Role Do Hormones Play?One of the major reasons perimenopause is so disruptive both to our lives and bodies, is due to hormones. During this period your hormones are out of sync and constantly changing.One of those important and ever-changing hormones is testosterone. Our testosterone levels naturally decrease as we age, especially around menopause. While we usually associate testosterone with men, testosterone plays a huge role in women’s health; impacting everything from sexual desire and mood to bone health, muscle strength and energy levels.Oestrogen is another hormone that declines during perimenopause. This hormone helps control hunger signals, regulate metabolism and body weight, so lower levels may lead to weight gain. That’s why strength training is so effective as you go through perimenopause; it’s boosts your metabolism and helps you preserve and build lean muscle mass.READ MORE: What Exactly Is NEAT And How Can It Help Me Shed Weight Without Exercising More Or Eating Less?It’s important to be aware of how your hormones change through perimenopause because if you understand how the human body works, you’ll be better equipped to prevent or at least reduce the major risks and symptoms of menopause, says personal trainer Angelique van der Linde. Being able to narrow down when you are in perimenopause is vital for your health and reduced symptoms in menopause. The sooner you are able to pinpoint where you are in your hormonal cycle in life, the better.Meet The Expert: Angelique van der Linde is a personal trainer for Legallyfit, a lawyer and mom of two.What Helps Counteract The Hormonal Shifts During Perimenopause? The verdict is still out, says Angelique, but the majority of research suggests the following: Progressive OverloadGradually increasing weights ensures continuous muscle growth. A 2011 European Journal of Applied Physiology study found that a progressive overload regimen increased bicep strength and muscle growth in both men and women.Full-Body WorkoutsEngaging large muscle groups boosts metabolism and hormone regulation. One of the ways to affect your resting metabolic rate (aka how many calories your body burns at rest) is to change your body composition so that you have more muscle and less fat. Incorporating strength training sessions that work big muscle groups is a highly effective way of doing this.Shorter, Intense SessionsPerimenopausal bodies respond well to efficient, focused training. That doesn’t mean a 15-minute workout while talking on your phone or swiping through social media, though. You must be present when you train. That’s the only way to ensure that a short workout remains effective. Work smarter, not harder!It’s never about motivation… it’s always about discipline. Prioritising RecoveryRest days and quality sleep aid in muscle repair and hormonal balance. Angelique uses a product from her own brand: the JVL Calming Aid. It’s a natural product that helps her mind and body to calm down after a busy day, allowing her to get the rest her body needs and better sleep. What Should I Do If I Have No Motivation To Exercise?Create a non-negotiable routine that you stick to and commit to short, structured workouts (even just 15 minutes). Showing up, even on low-energy days, keeps momentum going. Remember, it’s never about motivation – no one feels like doing a workout at 5am in winter – it’s always about discipline. How Can I Get Better Results Without Working Harder?Try utilising the mind-muscle connection. Instead of rushing through reps, slow down and focus on engaging the target muscles. This enhances effectiveness and prevents injury. The added benefit of remaining conscious of what your body is doing during each set, is crucial for results to follow. Try to leave your problems at the door to your gym and remain present during your workout. This is the space where your health should take preference.READ MORE: “This Is How I Conquered Perimenopause Symptoms And Lost 14KG”What Should I Do Besides Exercising To Support Body Composition Goals?You need to prioritise protein. Aim for 20-30g per meal to support muscle repair, curb cravings and regulate blood sugar. If you’re too busy to make a meal during the day like Angelique, get creative. Angelique makes extra protein the night before and eats that during the next day. She also packs a JVL Slender Dessert shake to drink in between meals. This prevents muscle breakdown to a large extent and helps her fuel her physique. The Best Exercises For Maintaining Muscle And Managing Body CompositionThese are personal trainer Angelique van der Linde’s go-to moves for sculpting a strong, lean body.Beginners: Start with bodyweight variations and light resistance. Training with a broom or even two water bottles is a game changer for any beginner workout and will prevent injuries.Advanced: Increase weight and incorporate tempo changes for added challenge.1. Squats

    Why It Rocks: This strengthens the legs and glutes while promoting balance. Angelique loves incorporating a resistance band in while she squats or using the squat rack if she’s in the gym. The magic lies in the squeeze of your glutes upon the completion of each movement. You can add a resistance band, dumbbells or a barbell. Better yet, improvise and do this exercise with a broom; if you do it right, you will feel this!

    How To: Keep feet shoulder-width apart, push hips back and lower until thighs are parallel to the floor. Push back up, returning to your starting position. That’s 1 rep.READ MORE: When Menopause Impacts Your Productivity2. Deadlifts

    Why It Rocks: Deadlifts engage the posterior chain for total-body strength. Correct form is the most important factor to consider when doing a deadlift!

    How To: With your feet about shoulder-width apart and an overhand grip, hinge at the hips, keep the spine neutral and lift the weight using your glutes and hamstrings. Place your toes on a slight elevation to ensure that your focus remains on your glutes and not your quads. The more you squeeze your inner thighs together on the raise, the better.3. Push-Ups

    Why It Rocks: Push-ups are a fantastic bodyweight exercise for upper-body endurance. Even though Angelique absolutely hates doing these, it makes her feel strong and tough so, just gets them done.

    How To: Start in a high-plank position with hands slightly wider than shoulder-width apart. Maintain a straight line from head to heels, engaging your core and glutes and lowering with control until your chest almost touches the floor. Push back up, maintaining that straight line. That’s 1 rep.

    Getting your hips down and in line with your head is tricky but that’s the aim. If you don’t suck in your abs, then this exercise is pointless. If your lower back hurts, find the problem in your core. Chances are you’re not tucking it in enough. 4. Skipping

    Why It Rocks: Adding some skipping between weighted sets, helps Angelique to keep her body lean. It’s also a very effective full-body workout you can do without having to apply your mind to get a good set in.

    How To: Hold the rope’s handles and extend your hands and forearms at least 30cm away from your body, at a 45-degree angle. Step over the rope so that the middle of the rope hits the back of your feet. Use your hands and wrists to swing the rope over your head, avoiding moving your arms. As the rope comes toward the front of your feet, hop over it. Repeat.Ultimately, perimenopause isn’t a roadblock – it’s an opportunity to build a strong, resilient body. With the right training and lifestyle strategies, you can navigate this phase with confidence, energy and vitality. Angelique says she would even go as far as to say that if you follow these basic principles, your youthful self will return in a stronger and more fierce form with a new, fresh you! More

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      5 Ways To Get Rid Of ‘Cortisol Belly’ – And A Hormone Expert Reveals How To Tell If You Really Have It

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      It’s official: ‘cortisol belly’ is the new ‘cortisol face’. The phrase – used to describe water and fat that accumulates around the mid-section from stress – has gone viral on TikTok, but experts warn that, like its trending counterpart, there’s much more to it than is shared online.Scroll the app and you’ll find hundreds of thousands of videos of the topic, including people sharing ‘before and after’ style videos of their journey from bloated to flat stomach and ‘experts’ offering solutions to rid your cortisol belly for good.While we know that stress is bad for our health, we have questions about the cortisol belly trend. Namely, is cortisol belly real, or is it just weight loss-pushing and insecurity-driving in disguise? And how do you tell cortisol belly apart from other types of bloating?To dig into what you need to know about the trend, we turned to Dr Gaurav Agarwal, a GP at the Nuffield Health Tunbridge Wells Hospital and Hannah Alderson, nutritionist and hormone expert. Surprisingly, they say this is a trend with some truth behind it.READ MORE: 4 Expert-Backed Tips For Stress Relief, Energy And BalanceWhy Does Cortisol Belly Happen?“Cortisol is a hormone produced by the adrenal glands. It is essential in helping our body respond to stress (physical, mental, social, or emotional), deal with perceived threats (the fight-or-flight response), maintain our sleep-wake cycle, strengthen memory, and maintain muscle tone,” explains Dr Agarwal.Alderson says cortisol is best thought of as ‘the fog horn hormone’: it will shout loudly and expose problems. “Chronic longer-term elevations of cortisol can drive disease, endocrine disorders, obesity and the notorious belly fat. Your body is hardwired to survive, and as a protective mechanism, it will store fat if it feels under threat,” she explains. “Cortisol and high stress also increases insulin resistance, which will often present itself with fat storage around the midsection.”This isn’t just an aesthetic issue. Excess fat storage around the midsection is linked to a higher risk of serious health problems like heart disease, diabetes and certain cancers, regardless of weight. However, that’s true of visceral fat – the type that is found deep in the body, around your organs – more than subcutaneous fat, which is under the skin. You can have health issues with or without cortisol belly.How Do I know If I Have Cortisol Belly?Most daily stress won’t result in extremely high cortisol that stores around your midsection. Instead, “recent studies have shown an association between uncontrollable stress and abdominal fat distribution,” notes Alderson.“More research is needed to explore this connection, but where there is more stress, there can be more abdominal fat, and where there is more abdominal fat, you may produce more cortisol.” In short: it’s a two-way street.Dr Agarwal adds: “Each of our bodies responds differently to hormone levels and their fluctuations; a small rise in cortisol can manifest significantly in some, while a large rise may hardly be noticeable in others.”“More important than the absolute hormone level is how long it stays elevated. An extremely high (medically elevated) level will cause similar but more pronounced changes and may be due to medical conditions such as Cushing’s syndrome, where an adrenal or pituitary gland lesion could be the cause.”Be cautious not to label your stomach fat as ‘wrong’. Remember, women in particular need to and naturally do store more fat around your midsection to protect our reproductive organs. The ‘pouch’ many have at the bottom of their stomachs is there to support your womb and ovaries and is required by the body.READ MORE: Painful Periods? PCOS? Meet The Hormone-Balancing SuppsHow To Get Rid Of Cortisol Belly1. Go slowIf you are experiencing excess stress and seeing that come into play around your belly, don’t dive into a diet. “Restricting food and over-exercising to counteract this can backfire, raising cortisol levels further,” says Alderson.2. Focus on calming activitiesInstead of focusing on the belly, focus on the stress. “The best place to start is to remind the body that it is safe. Box breathing is great and simple, and you can do it anywhere. A 20-minute walk outside after eating will not only support blood glucose regulation after your meal, but the calming effect of nature and the exposure of the full spectrum of light can be wonderful at reminding the body how to function optimally and relax.”READ MORE: The Proven Health Benefits Of Getting Outdoors3. Connect“Increasing human connection, being kind and hanging out with the people you love can harness the positive power of your love and bonding hormone oxytocin. Think of this dynamite of a hormone like cortisol’s kryptonite,” says Alderson.4. Gentle movementSlow and steady movement is the best place to start when it comes to cortisol management. If you currently do a lot of high-intensity work (which, yes, is a stress on the body), pull back and opt for walking, yoga and Pilates. These are also great places for beginners to start.5. Eat and drink well“Excessive alcohol consumption can play a role in cortisol belly,” notes Dr Agarwal. Try to limit drinking and opt for whole foods while managing your health and stress.This article by Chloe Gray was originally published on Women’s Health UK. More

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      The Best Fibre For Weight Loss – And How To Use It

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      Fibre for weight loss is the buzziest hack since all-protein everything. The rough stuff not only keeps your system regular but is increasingly linked to other critical body functions. Here’s how to get the best fibre for weight loss and what to know as you pile your plate. Fibre Is Key For Good Gut Function Your gut’s well-being directly impacts how nutrients are absorbed and which toxins, allergens, and pathogens are repelled. In other words, your gut’s health determines your overall health, says registered nutritionist Judith Johnson. Gut health is essential to prevent almost every functional bowel disorder, and begins with the amount and type of fibre you eat. “Some fibres are either digestible and water soluble, while others are indigestible and must ferment in the gut (colon), producing a by-product known as short-chain fatty acids,” explains Johnson. “These create the environment for good microbial diversity and a healthy gut ecosystem. It is important to include all types of fibres, including vegetables, fruit, seeds, nuts, grains and herbs.”The Importance Of Fibre For Healthy Gut FunctionMicrobial diversity and your immune systemThe more fibre you eat, the better your gut biome diversity (i.e., the more healthy bacteria live in your gut). This leads to a better immune response, lowered inflammation and the ability to repel pathogens, says Johnson. “Fibre also provides pre- and probiotics, which are especially helpful after antibiotic treatment to rebuild a healthy gut balance,” she says. Microbial diversity means improved absorption of nutrients and better breakdown (digestion) of food particles.Reduction of inflammation Inflammation can lead to disturbances in gut health: from IBD (irritable bowel disease)  to malabsorption, reflux, GERD (gastrooesophageal reflux disease), diverticular disease, haemorrhoids or loose bowels. The right type of fibre in the diet can help in the prevention of all these issues through its role in lowering inflammatory signals. Fibre also prevents constipation by acting as a natural laxative, naturally softening the stool. “Gradually increasing fibre to 35g per day and getting enough water intake provides a better microbial balance and reduces inflammatory triggers,” says Johnson. Blood glucose controlFibre added to a meal will also lower the glycaemic response. A top hack to regulate glucose and keep your energy even: eat your salads and vegetables first, before starting on your main meal. Or, add extra fibre to the beginning of all meals. This includes vegetable and fruit fibres, or guar gums/psyllium fibres and seed fibres.Cardiovascular disease A good microbiome is essential in the prevention of conditions such as cardiovascular disease, as it has been shown to lower inflammation signals. Fibre acts as a natural cholesterol binder, helping the body rid itself of excess cholesterol. Fibre intake (psyllium) has been shown to reduce non-HDL cholesterol and apolipoprotein B (apoB). Toxin clearing“The colon plays a critical role in our daily elimination of everything our bodies don’t need,” says Johnson. “The bowels need to empty every day (1-3 times). This process is referred to as Phase 3 detoxing”. The fibre we eat helps bind to toxins such as heavy metals and chemicals, which can otherwise be reabsorbed if the colon is sluggish. “Skin health, such as eczema, psoriasis and acne is also improved when fibre intake is enough to create a good microbiome, as our skin is another way the body rids itself of waste and toxins,” says Johnson.READ MORE: What Exactly Is NEAT And How Can It Help Me Shed Weight Without Eating Less Or Exercising More?A high-fibre diet helps maintain a healthy weight There are so many reasons why eating plenty of fibre helps with weight control: it helps with satiety, eating your vegetables or fruit first helps you feel full quickly and for longer, and thus prevents over-eating. Fibre also lowers glucose spikes after a meal and can obviously help with calorie control if lower-calorie fibre foods are chosen (non-starchy salads and vegetables). Our modern world and current lifestyles are increasingly focusing on processed foods, added sugars, refined flours and flavourings. Our Western diet is tending towards more ‘artificial’ foods, progressively excluding sufficient plant fibres to keep us healthy.  The Best Fibre For Weight Loss These powerhouse foods work to increase our health and well-being and aid in weight management. 

      Acacia gum

      A natural prebiotic that promotes gut health, enhances satiety, and helps regulate blood sugar levels. 

      Supports Gut Health and Digestion Since acacia gum is a prebiotic, it helps nourish beneficial gut bacteria.

      Regulates Blood Sugar Levels Acacia gum helps maintain stable blood sugar levels by slowing the absorption of sugar into the bloodstream. This reduces cravings and prevents spikes and crashes that can lead to excessive snacking.

      Aids in Fat Metabolism Some studies suggest that acacia gum may help lower body fat levels by reducing calorie absorption and improving fat metabolism.

      Low-Calorie Fibre Source Despite being a fibre-rich ingredient, acacia gum is very low in calories.READ MORE: 24 High-Fibre Foods That Should Be On Your Plate Every Day, According To Nutritionists

      Digestive bran

      Often derived from wheat or oats, it’s a concentrated source of dietary fibre that adds bulk to meals.

      Supports Healthy Digestion Fibre promotes regular bowel movements, preventing constipation and bloating.

      Regulates Blood Sugar LevelsThe fibre in bran slows down the digestion and absorption of sugars, preventing rapid spikes and crashes in blood sugar.

      Promotes a Healthy Gut Microbiome Fibre serves as food for beneficial gut bacteria, which play a role in metabolism and weight regulation.

      Reduces Fat Absorption Some fibre binds to fats in the digestive tract, preventing their full absorption and reducing overall calorie intake.

      Psyllium husk

      Dubbed “nature’s Ozempic”, it forms a gel-like consistency in the stomach, slowing digestion, reducing appetite, and supporting fat metabolism. 

      Promotes Fullness & Reduces Appetite Psyllium absorbs water in the stomach, expanding to form a gel-like consistency. This slows digestion, prolonging feelings of fullness and reducing the urge to snack or overeat.

      Improves Digestion & Gut Health Helps prevent bloating and constipation, promoting regular bowel movements.

      Reduces Fat & Cholesterol Absorption Binds to bile acids and fats in the digestive tract, reducing overall fat and cholesterol absorption and supporting heart health.

      Chia & flax seeds

      High in omega-3 fatty acids and fibre, these super seeds support gut health, regulate blood sugar, and help control cravings.

      Promotes Fullness & Reduces Appetite Both seeds are rich in soluble fibre, which slows digestion, prolongs satiety, and helps prevent overeating. Chia seeds can absorb up to 10 times their weight in water, making them especially filling.

      Supports Fat Burning Both seeds contain an omega-3 fatty acid that supports metabolism and reduces inflammation. Omega-3s help regulate fat storage and may enhance fat burning.

      Aids in Reducing Belly Fat Some studies suggest that flaxseeds may help reduce visceral fat (belly fat) due to their lignans and fibre content. Chia seeds’ ability to regulate appetite and blood sugar may also contribute to a leaner waistline.

      Buckwheat

      This highly nutritious, gluten-free pseudo-grain supports weight management by increasing fullness, reducing overeating and cravings, and stabilizing blood sugar.

      Rich in Protein Supports Muscle & Metabolism – Buckwheat contains high-quality plant-based protein with all essential amino acids. Protein boosts metabolism, helps maintain lean muscle mass, and increases calorie burning.

      Supports Fat Burning Resistant starch acts like fibre, feeding good gut bacteria and improving fat metabolism. It also helps regulate appetite and reduce fat storage.

      Supports Digestion & Weight Control The fibre in buckwheat supports a healthy gut microbiome, which plays a key role in fat metabolism and weight regulation. It prevents bloating and constipation, helping you feel lighter.READ MORE: Is Psyllium Husk A Cheap Ozempic Alternative? Dieticians Explain The Fibre Supplement’s Benefits (And Limits)Fibre Packs To TryCool Stool

      A natural high-fibre mix with buckwheat, digestive bran, chia seeds, linseeds, psyllium husk, acacia gum and natural flavour.

      Gloot

      A powdered blend of psyllium husk powder, fibersol, fennel powder and digezyme.

      Klean

      Active-enriched prebiotic powder with psyllium husk, inulin, apple fiber, konjac, and Irish moss. More

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      4 Reasons To Switch To Low GI Bread, According To A Dietician

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      Good news! You don’t have to cut out bread if you’re trying to eat healthier. But don’t just take our word for it. A dietician gives you the low GI bread benefits that will help you make better choices for your body. Whichever way you slice it, the benefits are huge and we’re sure you’ll be upgrading your simple sandwich soon.Meet The Expert: Mpho Tshukudu is a registered dietician, integrative and functional nutritionist, gut health expert, pilates teacher and author of Eat Ting: Lose Weight, Gain Health, Find Yourself, a book about South Africa’s best traditional foods that’s co-authored with chef and food anthropologist Anna Trapido.What Is Low GI Bread Actually?First things first, Low GI stands for low glycemic index – which is a fancy term meaning ‘gly’ (sugar) ’emic’ (blood). “Simply put, it’s the rate at which different carbohydrate sources increase our blood sugar levels,” says Tshukudu.“When we eat carbohydrates (e.g. vegetables, pasta or even bread), they convert to sugar during digestion – which gets released into the bloodstream. Soft foods with no fibre (e.g. white bread, white rice or white potatoes) get digested quickly,” explains Tshukudu. She adds: “But something as dense as brown rice with lentils, Low GI bread, samp and beans or madumbi will take longer to digest – leading to a slow and sustained release of energy.”How Does Low GI Bread Work?According to Tshukudu, low GI bread is made using less refined ingredients that digest slowly. “This helps to regulate blood sugar levels and prevents spikes, making low GI bread an excellent choice for people living with lifestyle diseases, particularly diabetes,” she says.READ MORE: 8 Healthiest Cheeses To Add To Your Diet, According To A NutritionistWhy Should I Eat Low GI Bread Instead Of White Bread?While we’re on the subject of healthy bread, you should know that white bread is baked using refined flour – meaning that it has no fibre.“After consuming white bread, blood sugar levels rise rapidly. High blood sugar levels are not advisable for people with high blood pressure, diabetes and heart disease because it affects their health adversely.” Hmmmm, now that’s food for thought!Why Does Low GI Bread Make Me Thirsty?Accoriding to Tshukudu, low GI bread can sometimes make you feel thirsty because it’s made with whole grains and fibre, which need more water for digestion – which creates thirst.When Should Your Biggest Meal Be?Portion sizes are important, she says, explaining that our metabolism slows down as the sun goes down.“You can get away with having a big lunch because chances are you’re active during the day. It’s also understandable that modern day working styles have us eating a sandwich for lunch, then we reserve the big meal for the evenings – but it should actually be the opposite,” says TshukuduShe adds that supper should be our smallest and lightest meal because come nighttime, our bodies’ main focus is not digestion but relaxation.How Late Should You Eat Before Bed?Allow one two to three hours between dinner time and bedtime for thorough digestion to take place and to avoid indigestion. “Because digestion is slower, the food stays longer in the stomach, says Tshukudu.“You have a food pipe and a wind pipe, therefore lying down soon after eating increases the risk of the food going in the wrong direction. The stomach environment is water and acid; digestion is taking place meaning there’s increased volume in there,” she says.Imagine a ballon filled with water lying sideways, the water is likely to push in an upward direction. This is the same with digestion.” Tshukudu warns that if a tiny particle of food goes into the wind pipe, it could cause Aspiration pneumonia.Knowledge boost: Aspiration pneumonia is a bacterial infection in your lungs that can happen when you inhale something other than air (like food, liquid, stomach acid, saliva or vomit) into your wind pipe/respiratory tract.4 Low GI Bread Benefits You Need To Know About1. It Gives You Sustained EnergyIf you’re someone living with lifestyle conditions or are closely watching your weight (or maybe someone close to you is), the lower GI breads are your best friend. That’s because they’re made out of whole grains and high fibre. Fibre is your gut’s best friend – memorise that! “Gut health is actually something that I focus on a lot for my clients because a healthy gut positively impacts every system in your body. Because whole grains are are high sources of B vitamins, magnesium and iron, they aid with bone health and sustained energy,” explains Tshukudu.READ MORE: 3 Delicious Matcha Recipes Loaded With Antioxidants2. You Can Have It Daily……Because it’s Low GI! Think of it as eating mabele, brown rice with lentils or samp and beans (otherwise known as umnqgusho) which are all low GI carbohydrates.“You can literally have the bread for breakfast, lunch and supper,” remarks Tshukudu. “This is the reality for most South Africans – we are a nation that eats a lot of bread. If local bread brands know that people are on average, eating bread more than any other starch, for convenience and cost – then I think it’s responsible that consumers be given healthy, better quality breads that boast variety,” says Tshukudu.4 Healthy Breads To Try

      SASKO’s Low Gi Cranberry Brown Bread is a hit with children, and can be paired with cheese or peanut butter.

      Woolworths has their Wholewheat Brown Bread. It’s packed with crushed wheat, linseeds, sunflower and sesame seeds – and it’s low in saturated fat.

      READ MORE: Experts Explain If You Should Actually Eat Carbs At Night3. It’s A Healthier Option For The GutLow GI bread is typically made from whole grains, which are rich sources of fibre. Fibre plays a key role in promoting healthy digestion, reducing the risk of constipation by regulating bowel movements and other gastrointestinal problems. “Fibre also feeds the good gut bacteria, which play an important role in digestion and overall health,” explains Tshukudu. 4. It’s Great For Weight ManagementOn a weight loss or maintenance journey? You tend to eat less with lower GI breads because fibre absorbs a lot of water and takes longer to process. This means you don’t get as hungry or as quickly as someone who, for instance, has just eaten white bread.“Low GI bread can help with weight management by slamming the brakes on cravings and cravings. For instance, someone who eats white bread would need around four slices of bread to feel satiated. But, on low GI bread, they would need two slices max.”Often when I tell my clients that they have to cut back on the number of slices when they switch over to low GI bread, they are quick to assume that they won’t cope,” shares Tshukudu. But because low GI makes you feel full in a way that white bread may not.Some Ideas To Pair With Your Low GI Bread“Always remember to pair your Low GI bread with healthy protein and fats such as peanut butter, hummus, eggs, chicken breast, fish and avocado among others to stay full for longer,” advises Tshukudu. More

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      What Exactly Is NEAT And How Can It Help Me Shed Weight Without Eating Less Or Exercising More?

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      So you’ve got the healthy routine waxed. You’re doing regular workouts, you’re cooking your own healthy meals and you’ve cut back on the wine. So why are the waistbands of your leggings still digging in more than usual? The answer may lie in a concept called Non-Exercise Activity Thermogenesis or NEAT. And the good news is that you can totally make it work for you and even lose weight with NEAT!What Is NEAT?NEAT refers to the energy that you burn doing any activity that’s not eating, sleeping or formal exercise. This could include anything from walking the dog to fidgeting with your pen during a meeting that could have been an email.How Does It Help Me Lose Weight?You all know that weight loss (and when we talk about weight loss, we mean lowering body fat percentage) essentially comes down to the old calories in vs calories out equation: very simply put, if you burn the same or more calories than you consume, your body is less likely to store calories as fat. Well, this is where NEAT comes in.READ MORE: 10 Reasons Why You’re Lifting Weights But Not Losing Weight, According To ExpertsAccording to Dr James Levine, who first got us talking about the phenomenon and continues to study it, the difference between someone with high NEAT compared to a similar person with low NEAT can be up to 2 000 extra calories burnt per day! In a 2006 research paper, Levine observed that obese people tended to spend 2.5 more hours each day sitting than sedentary lean people. “If obese individuals were to adopt the lean ‘NEAT-o-type,’ they could potentially expend an additional 350 kcal per day,” he theorised. In other words, you could lose weight with NEAT.Why Am I Not Losing Weight When I Eat Well And Exercise?Think about your life pre-Covid. You probably walked a lot more then. At work, you’d be walking from your car or the station to your office. Maybe you even walked to work. In the office, you’d have to walk to the bathroom, the kitchen, the photocopier.Plus, you might’ve been hitting the shops more often pre-2020. Now we have all of our groceries at our fingertips thanks to Woolies Dash and Sixty60. And we’re all taking advantage of this convenience. Perhaps your life has changed and you’re not socialising as much or no longer going out dancing on a Friday night.READ MORE: Slower Walks Boost Weight Loss In Women Over 50, Recent Study Finds. Here’s WhyAll this translates into NEAT and extra calories burnt.  And that’s on top of the workouts you’re clocking. Now think of your new routine – our lives have changed pretty drastically since then with many of us no longer being in the office 24/7. Unless you’re Bruce Wayne, the daily commute around your house is not exactly a marathon. So even if you’re doing your usual daily workout, your overall activity may not be as high as it used to be.Ways To Incorporate More NEAT Into Your DayThe good news is that it’s actually pretty easy to increase your NEAT burn and potentially lose weight with NEAT. Start practising some of these habits:Keep Your Hands Busy. Get hold of a fidget spinner, Rubik’s cube or even just a piece of string that you can fiddle with while watching TV. Natural fidgeters have been shown to expend more NEAT energy than those who can sit still.

      Take Movement Breaks. Every 20 minutes, get up from where you’re sitting. Jump around, do a set of squats or just take a walk around the house.

      Embrace Inconvenience. You know how you’ve structured your home or home office so everything is conveniently within arm’s reach? Don’t do that. Rework your environment so that you’re forced to get up for things like a glass of water or a stapler.

      Stand More Often. Standing burns more energy than sitting. If you’re already spending hours sitting at your desk, don’t spend all your free time sitting on the couch. Try pacing next time you’re on the phone or standing for your next Zoom chat.Other ways to sneak NEAT into your day: Playing with the kids, walking the dog, gardening, housework. Essentially, just move. Your body will thank you. More

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      10 Reasons Why You’re Lifting Weights But Not Losing Weight, According To Experts

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      Lifting weights is one of the best ways to build muscle and transform your body. While there are many benefits of strength training that don’t involve changing your body composition, experts often recommend weight training for weight loss. But what if you’re lifting weights but not losing weight? It can be frustrating to not see results right away, but a little stagnation doesn’t mean you should start skipping your weight-lifting sessions just yet.“Strength training can help you build lean muscle, which in turn improves your metabolism,” says physician Dr Amy Lee, chief medical advisor for Lindora. “A better metabolism means more fat and calories burned, helping you lose weight.” But keep in mind that a variety of other factors can impact your ability to lose weight, like nutrition, lifestyle habits and genetics. If you’re weight lifting regularly but aren’t seeing much progress on the scale, it’s natural to feel defeated. However, this doesn’t mean you should ditch strength training altogether. Here are the potential reasons you’re lifting weights but not losing weight – and what to do about it, according to trainers and dieticians.READ MORE: “This Is How I Conquered Perimenopause Symptoms And Lost 14KG”Meet the experts: Dr Amy Lee, is a physician specialising in medical nutrition and obesity medicine and is the chief medical advisor for Lindora. Jessica Cording, is anutritionist and author of The Little Book of Game Changers. Albert Matheny, is the co-founder of SoHo Strength Lab and CEO of Promix Nutrition. Kimberly Gomer, is a dietician in private practice and nutrition expert at Consumer Health Digest. Avery Zenker, is a dietician at Everflex Fitness.10 Reasons You’re Lifting Weights But Not Losing Weight1. You’re gaining more muscle mass.Which, to be clear, is a good thing! The more you lift, the more muscle you build. But sometimes, that new muscle mass means that the number on the scale remains the same (or even increases). “Lifting weights helps build muscle, which is denser and weighs more than fat,” says Avery Zenker, a dietician at Everflex Fitness. “This means that you can lose fat, but your overall weight on the scale might not decrease significantly because muscle adds weight,” she says. Any weight gain from muscle shouldn’t discourage you from working out, though – after all, resistance training has been shown to have positive effects on women’s body composition, overall strength and more.2. You’re not eating a balanced diet.It’s no secret that when it comes to losing weight, following a healthy, balanced diet plan is key. “Strength training – while being awesome for body composition and metabolism – isn’t going to result in weight loss if diet is ignored,” says Miami-based dietician Kimberly Gomer. While you don’t have to follow a super-strict diet regimen in order to lose weight, there are many options out there like the Pritikin Diet, Whole30, and the Mediterranean Diet that may help you prioritise nourishing, well-rounded meals that will also support your workout routine. Try to focus on nutrient-dense whole foods you enjoy, Zenker says. This includes a balance of protein, healthy fats, carbohydrates, fruits and veggies. If you’re in the gym consistently, try adding some healthy protein bars or weight loss-friendly smoothie recipes to your routine so you can stay energized and fueled for every rep.3. You could use more protein.Consuming more protein is all the rage these days, and for good reason. “Protein is important for muscle repair and growth, and it also helps keep you feeling satiated through the day,” Zenker says. “Insufficient protein intake can hinder muscle recovery and reduce the effectiveness of your workouts.” High-protein diets may also help with weight loss, research shows. This is because consuming protein decreases ghrelin levels (the hormone that signals it’s time to eat), so you don’t feel the impulse to overeat – which, over time, prevents excess weight gain.There’s no magic amount of protein your body needs to lose weight, and you should always chat with your doctor before aiming for a specific number in your diet, Zenker says. The recommended dietary allowance (RDA) has long held that adults need 0.8 grams of protein per kilogram of total body weight, but this is considered the bare minimum. If you’re lifting weights on the reg, you likely need more on a daily basis – closer to 1.8 grams per kilogram of body weight for long-term health outcomes, per a 2016 study published in Applied Physiology, Nutrition, and Metabolism. That said, some experts recommend even higher protein intake, especially if you tend to be very active. To be safe, always talk to your doctor first to determine the optimal amount of protein for you.READ MORE: What You Really Need To Know About Running For Weight Loss, According To Experts4. Alcohol could be hindering your success.Alcohol can be a sneaky source of empty calories that work against your weight loss efforts, says Albert Matheny, a registered dietician, certified strength and conditioning specialist, co-founder of SoHo Strength Lab and CEO of Promix Nutrition. If you tend to drink more than one alcoholic beverage at a time, you run the risk of having elevated cortisol levels, hindered reaction time or even decreased ability to work out as intensely – so you may not be getting in as meaningful of strength training sessions as you think if you’re drinking regularly, he says. The best way to cut excess calories and make progress toward your weight loss goals is to stop drinking, Matheny says. But, if that doesn’t feel feasible for you, try changing up your drinking habits by sticking to just one drink once or twice a week, for example, or switching to low-calorie alcoholic drinks like vodka and soda while avoiding sugary cocktails like margaritas and piña coladas. The 2020-2025 U.S. Dietary Guidelines state that for adults who choose to drink, women should have one drink or less in a day.5. Your exercise is too low-intensity. There’s nothing wrong with low-intensity movement, but if your workout routine is too gentle, it may not be helping you lose weight in the long run. “With 99 percent of strength training exercises, you should feel cardiovascularly challenged,” says Matheny. Although intensity can be hard to measure, keeping tabs on how you feel after you work out will usually clue you into whether your routine needs a tune-up. “If you don’t feel like you’re fatigued afterward, you’re probably not training hard enough,” he says. If you’ve been a little stagnant lately, try adding five to 10 more reps to each exercise in your routine or start lifting heavier weights until your workouts feel more challenging, Matheny says. It may also help to add a bit of cardio into your weekly routine. You can also ask a certified personal trainer for pointers – chances are, they can help you find a sweet spot that will best support your goals.6. Your habits are inconsistent. Consistency is key in achieving any wellness goal, and if you’re inconsistent with your workouts and habits, it could be deterring your weight loss progress, says Dr. Lee. “Don’t strength train once during week one of your journey, then five times the next, and two times the next,” she says. “Have a set schedule, a well thought-out plan or program and maintain your healthy habits.” Forming meaningful habits – like eating a balanced diet, drinking enough water or strength training regularly – and being consistent with them on a daily and weekly basis will help you optimise your journey with weight management, she says. READ MORE: Slower Walks Boost Weight Loss In Women Over 50, Recent Study Finds: Here’s Why7. You might be snacking too much.“Strength training has a way of making you feel very hungry,” says dietician Jessica Cording, registered dietician and author of The Little Book of Game Changers. This can occasionally lead to mindless snacking, which ultimately hinders your weight loss goals. If you’re not thinking ahead about how to get a balanced meal, you could end up eating tons of empty calories that aren’t nutrient-dense, Cording says.The boost in appetite can also make you overeat, Gomer says. “[It’s] no doubt that more muscle equals more metabolic action which helps for both weight loss and maintaining weight loss. However, it is extremely easy to ‘out eat’ your exercise.” When you exert energy weight lifting, your body compensates by increasing leptin, your hunger hormone, to maintain homeostasis and keep things nice and balanced for survival, she explains. To be clear, by no means should you stop snacking or restrict yourself from meals if you’re trying to lose weight (or ever, for that matter). But instead of reaching for a salty bag of chips after your next lift session, try a healthy snack that will keep you full and support your long-term weight loss goals (think: nuts, avocados, hummus, fruits, and whole grains). 8. …or you’re eating too little.Being in a calorie deficit – burning more calories than you consume – is often held as a gold standard strategy for weight loss. However, if your body doesn’t get enough calories, you can experience muscle loss, fatigue, nutritional deficiencies and even decreased motivation to keep exercising, all of which make weight loss harder, says Zenker. Instead of restricting your calorie intake, fill your plate with nutrient-dense whole foods and focus on intuitive eating, which involves honoring your hunger and fullness cues. Think: eating when you’re hungry, stopping once you’re satisfied and not feeling guilty for enjoying yummy meals.9. You need more rest, recovery and sleep.Despite the idea that going hard in the gym is the only way to see weight loss results, getting enough rest matters, too. “You don’t get stronger while you’re working out – you get stronger when your body recovers,” Matheny says. Make sure you’re stretching before and after your workouts and integrating regular “rest days” into your routine. Try not to train the same muscle group over consecutive days, and give yourself 24 hours of rest in between workouts if you can, Matheny adds.Additionally, getting enough shut-eye is even more important if you’re working out while trying to lose weight. “Inadequate sleep can disrupt the balance of hunger hormones such as ghrelin and leptin, leading to increased appetite and cravings for high-calorie foods,” says Zenker. Better sleep quality (think: restful, undisturbed sleep on a consistent basis) and longer sleep duration have been associated with higher success in weight loss efforts, per a study published in Nutrients.The recommended amount of sleep for adults is seven to nine hours, per the Centers for Disease Control and Prevention (CDC). To achieve optimal rest, set up a healthy sleep environment which may involve relaxing activities before bed, reducing screen time, and limiting caffeine intake, says Zenker.10. Not enough time has passed yet.It’s natural to want fast weight loss results, however, it’s important for weight loss to be healthy and sustainable, so be patient with the journey. “Weight loss is a gradual process. Significant changes in body composition often take time – and especially if you’re looking to increase muscle mass while losing fat, progress could be slightly slower,” says Zenker. Your weight can fluctuate during the day by 2.2kg or more, depending on factors like water retention, bowel movements, fluid intake and your menstrual cycle, she adds. So, know that it may take a while, and patience and consistent healthy habits will pay off.READ MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?How To Lose Weight SafelyIf you’re lifting weights consistently and incorporating practices like healthy eating, adequate rest and recovery, moderating (or avoiding) alcohol, and the other tips experts have suggested, you could notice a change in your weight in as little as a few weeks, says Matheny. However, there is no fast track or one-size-fits all solution for weight loss, and sometimes you may need to shake up your lifting routine to see clear results over time.One way that you can do this is by engaging in both low and high-impact exercises to give your body a variety of training, says Dr. Lee. “Resistance training is crucial for metabolism maintenance, but also make sure you are doing something for overall cardiovascular health,” she says. Cycling, dance, and boxing are all great workout options to add, she says. If you’ve been trying to lose weight for a month and you don’t feel that you’re making any progress, it’s a great time to re-evaluate your routine, Cording says. It can help to track your nutrition with a food diary, use a fitness app for motivation or grab a friend and go to the gym together for accountability. You may also want to invest in a scale that measures your body fat percentage so you can watch that number go down instead of your overall weight, Matheny says.It may also help to monitor more than just the number on the scale – or take a break from tracking your weight altogether, Zenker says. Instead, focus on your exercise performance and how you feel, she recommends. “Celebrate small wins,” she says. “Every small step counts.”This article by Korin Miller was originally published on Women’s Health US. More

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      The Lowest Calorie Meals On The Menus Of Kauai, Nando’s, Mugg & Bean, Simply Asia & More

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      Let’s be real: when you’re on a particular diet, or trying to hit a health goal, the idea of going to a restaurant is… stressful. Which restaurant meal options are going to be delicious *and* high in protein or low in calories? Which one is actually nutritionally dense? If you’ve ever been fooled by the word “Caesar” preceding the word “salad”, you’ll know: being smart about restaurant meal options requires skill. Enter: these orders from country-wide restaurant chains, as recommended by dietician Taryn Bortz.What’s nutritionally dense food?“Nutrient-dense food is one that delivers a complete nutritional package rich in antioxidants, vitamins and minerals that is relatively lower in calories,” explains Bortz. Look for things with a well-balanced ratio of protein, carbohydrates and fat to keep you feeling full for long and maintain blood sugar levels. And, make sure there is a variety of vegetables rich in micronutrients and fibre.What makes a high-protein meal?If your dish has more than 20% of its energy coming from protein, it’s considered high in protein. Protein provides the amino acids needed to build and repair muscle tissues, which is especially important for women who exercise, are ageing, or experience muscle loss due to hormonal changes (e.g., menopause). It’s also clutch for weight loss, since protein-rich foods can help women feel fuller longer, reducing overeating and aiding in weight control.How to pick a low-calorie restaurant mealPer Bortz, a meal below 400 calories is considered low in calories. If you’re looking to lose weight, low-calorie meals can help create a calorie deficit. Plus, low-calorie options allow you to eat more (and become fuller) with less food. To maximise your meal, pack your plate with whole, unprocessed foods like vegetables, lean proteins and fruits, which are rich in essential nutrients.Simply Asia Meal RecommendationsHigh proteinImage from Simply Asia

      Chicken Green Curry (301)

      The traditional green curry option serves as a protein-rich meal and is also packed with antioxidants and fibre from the array of vegetables. The aromatic spices also provide antioxidant and anti-inflammatory properties. This is a well-balanced meal that is bound to keep you feeling fuller for longer.

      Cal: 630, Pro: 60g, Carbs: 45g, Fat: 23g, Fibre: 6gHigh nutrients Image by Timolina on Freepik; for illustrative purposes only

      Roasted Chilli Tamarind with Chicken (267)

      “This dish has a well-balanced ratio of protein, carbohydrates and fat to keep you feeling full for long and maintain blood sugar levels. The dish is served with jasmine rice which is an excellent source of vitamin B1, vitamin B6, magnesium, phosphorus, selenium, and manganese. Tamarind is an edible fruit that is indigenous to tropical Africa and is rich in polyphenols providing antioxidant and anti-inflammatory properties.

      Cal: 420, Pro: 43g, Carbs: 48g, Fat: 50g, Fibre: 5gLow calorie Image from Simply Asia

      Chicken Tom Yum Soup (201)

      Soups are both hydrating and nourishing, and a great winter warmer meal! This soup contains a good amount of protein and can serve as either a starter or a main meal. It is low carbohydrate, low fat and bulked up with a lot of flavoursome vegetables: mushrooms, tomato and chopped lemongrass flavoured with Tom Yum and roasted chilli paste, fish sauce, coconut milk and just a dash of lemon juice.

      Cal: 630, Pro: 22g, Carbs: 10g, Fat: 7gREAD MORE: How Instagrammer The Healthy Process Healed Her Relationship With FoodWhat to order at Nando’sHigh protein Image from Nando’s

      Nando’s Boujee Bowl

      This meal has a good ratio of carbohydrates, protein and fat. Rice is a lower-calorie carbohydrate option compared to chips or wedges. You could bulk this meal by adding extra saucy spinach. There is evidence to support that the combination of food groups in a meal, particularly pairing protein with a carbohydrate, reduces the post-meal glucose response, keeping you fuller for longer.

      415kcal, 40g protein, 40g carbs, 10g fat, 5g fibreHigh nutrients Image from Nando’s

      Chicken Strips, Veg And Spicy Rice

      This meal is high in protein which also serves as a good post-workout meal to help build and repair lean body mass. It is bulked up with non-starchy vegetables which are high in fibre and water to keep you fuller for longer. The vegetables also contain antioxidants and vitamins which promote good health.

      335kcal, 31g protein, 40g carbs, 6g fat, 11g fibreLow calorie Image from Nando’s

      Chicken Salad

      Because this is so low in carbohydrates you can pair this with ½ Nando’s roll or a flame frilled mielie and your meal would still be below 400kcal. The pairing with a carbohydrate will leave you feeling fuller for longer and help maintain your blood sugar levels.  

      Cal: 353, Pro: 33g, Carbs: 2g, Fat: 22g, Fibre: 11gKauai Meal OptionsHigh protein Image from Kauai

      Cajun Chicken Quesadilla

      This meal is 33% protein and has a good ratio of carbohydrates, protein and fat. To reduce the carbohydrate quantity, the wrap can be substituted for a low-carb wrap (approximately 20g carbohydrates per low-carb wrap and contains more fibre). This is an optimal post-workout meal.

      Cal: 537, Pro: 44g, Carbs: 43g, Fat: 21g, Fibre: 6.4gHigh nutrientsImage from Kauai

      Sriracha Chicken Salad

      This meal is packed with tomatoes, peppers and spinach which are high in vitamin C, iron and folate. There is also a good proportion of carbs and protein. To reduce the fat, only use half the dressing (ask for it to be served on the side). This can also help reduce the calories by a significant amount. There is also significant protein (the protein portion is higher than the carbohydrate) which will keep you feeling fuller for longer and prevent energy slumps throughout the day.

      Cal: 620, Pro: 31g, Carbs: 26g, Fat: 44g, Fibre: 10.5gLow calorieImage from Kauai

      Protein Plate With Broccoli

      “This meal is relatively high in protein, low in carbs and the fat can be adjusted if you add less of the lemon vinaigrette (which will reduce the calories below 400). It is packed with green vegetables which are high in antioxidants, vitamins and minerals.”

      Cal: 450, Pro: 27g, Carbs: 10g, Fat: 36g, Fibre: 3.5gREAD MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?Meal picks at Mugg & BeanHigh protein Image by Freepik; for illustrative purposes only

      Build Your Own Omelette

      Building your own omelette is a much better choice as you can add more protein fillings such as mozzarella cheese and macon. It is also significantly lower calories than choosing an omelette combination off the menu. Try these fillings: mozzarella, beef macon, mushroom, onion and tomato and one slice of rye toast.

      Cal: 730, Pro: 45g, Carbs: 30g, Fat: 50g, Fibre: 7gHigh nutrientsImage by Freepik; for illustrative purposes only

      Mexican Chicken and Corn Salad

      This salad has a variety of different vegetables which all contain antioxidants, vitamins and minerals. The salad dressing adds to the high-fat content, however one can ask for the sauce on the side and only had half of the amount. This will lower the fat content drastically which will decrease the amount of calories consumed. The salad is also high in protein, which will keep you feeling fuller for longer.

      Cal: 350, Pro: 28g, Carbs: 36g, Fat: 20g, Fibre: 5gLow calorieImage from Mugg & Bean; for illustrative purposes only

      Chicken and Sesame Salad – Light Version

      This salad has a good amount of protein, carbohydrates and fat to keep you feeling full for long and maintain blood sugar levels. The fat content is much lower as compared to the other salads on the menu. Still, ask for the dressing separately to have control over the amount. The light version is much lower in carbohydrates compared to the regular version, which lowers the calorie content significantly.

      Cal: 332, Pro: 21g, Carbs: 30g, Fat: 15g, Fibre: 5gMeals at Vovo TeloHigh protein Image from Vovo Telo

      Chicken Bunny Chow (Remove the Top Bun)

      This “burger” is very high in protein. Removing the top bun or replacing the bun with the ‘naked’ burger option will decrease the carbohydrates by 50%. The dish is lower in fat compared to others, as yoghurt is used instead of cream for the base of the butter chicken filling. The tomato and onion sambal with the fresh rocket filling adds extra antioxidants and fibre.

      Cal: 670, Pro: 62g, Carbs: 75g, Fat: 14g, Fibre: 5gHigh nutrientsImage by by timoliona on Freepik; for illustrative purposes only

      Roast Veg Salad

      Nutrient-dense food is one that delivers a complete nutritional package rich in antioxidants, vitamins and minerals. This salad contains a diverse mixture of vegetables, healthy fats and antioxidants (aubergine, mixed leaves, butternut, peppers, toasted seeds, cashew nuts and feta). This salad is also high in fibre and contains more than half of the average person’s daily fibre requirement. This supports optimal gut health and microbiome. To save calories and decrease the fat, ask for the dressing on the side.

      Cal: 1000, Pro: 31g, Carbs: 120g, Fat: 78g, Fibre: 17gLow calorie Image by wirestock on Freepik; for illustrative purposes only

      This is a great breakfast option as you can add extra protein or veg such as an extra egg/ spinach/ avo/ chicken livers or smoked trout. It is a low-calorie, low carb and fat and a high protein option.

      Cal: 240, Pro: 23g, Carbs: 14g, Fat: 10gMeal ideas from FishawaysMost fillingImage from Fishaways; illustrative purposes only

      Grilled Large Hake with Small Rice and Green Salad 

      This meal has a good ratio of carbohydrates, protein and fat. 30% of the calories from this meal comes from protein, which indicates that it is a filling meal. Hake is a great protein option, and by choosing the grilled option you are saving a lot of extra calories coming from unhealthy fats! The savoury rice has vegetables which adds bulk, and a side green salad enhances the fibre, micronutrient and vitamin content of this meal.

      Cal: 500, Pro: 36.4g, Carbs: 45g, Fat: 19gBest sideImage by by timolina on Freepik; for illustrative purposes only

      Greek Salad or Pop Prawns, Hake and Calamari box

      The choice of a side always depends on the composition of your main meal. If your meal contains sufficient protein and carbs, then a good option would be to add a salad or stir fry as a side option. If your meal contains minimal protein, a good side option or a starter to share is the Variety Box: Pop Prawns, Hake and Calamari.

      Cal: 168, Pro: 10g, Carbs: 13g, Fat: 27gLow calorieImage from Fishaways

      Grilled Hake Meal 

      This meal is full of fibre with vegetables and high in protein. Always ask for the dressing on the side to save on the calories from fat. Because this meal is low in carbs, you could pair it with a small savoury rice or a brown bread roll. To bulk up the protein or if you are still hungry, add on a side of small calamari strips.

      Cal: 399, Pro: 23g, Carbs: 22g, Fat: 12gREAD MORE: You Can Make A Healthy, Protein-Packed Lunch In 5 MinutesThis article was first published in various issues of Women’s Health Magazine South Africa in 2024. Some meal options may have changed or been removed from restaurant menus; images are for illustrative purposes only. More

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      Slower Walks Boost Weight Loss In Women Over 50, Recent Study Finds: Here’s Why

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      Many people assume that high-intensity workouts are the only way to burn fat and lose weight. But that’s just not the case when it comes to walking for women older than 50, according to a recent study.In fact, researchers discovered that women who moved at a slower pace burned more fat than those who sped through their strolls. Here’s the deal.Meet the expert: Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab.What did the study find?The study, which was published in the journal Nutrients in January 2022, followed 25 postmenopausal women who were asked to follow a walking routine for 15 weeks. At that point, nine finished the study and 16 continued a walking routine for another 15 weeks.All of the study participants walked about five kilometres for four days a week. Those in the fastest group walked about 6.5 kilometres an hour and exercised for about 45 minutes a day. Women in the slower group walked at a pace of 5.1 kilometres an hour and worked out for about 54 minutes a day.Out of the 16 women who did the routine for 30 weeks, those who walked at a slower pace lost 2.73 times more fat than the speed walkers.Also worth noting? The fast walkers didn’t lose fat until they finished the 30 weeks of exercise, while the slower folks consistently lost fat during the study period.Why does slow walking boost weight loss?It’s not entirely clear. The researchers simply found that people in the slower walking group lost more weight – they didn’t determine why that was the case.However, the scientists theorised that walking at faster speeds could leave you breathless, which makes your body more likely to use blood sugar (a.k.a. glucose) for energy. At slower speeds, you may be more likely to burn fat instead.However, more research is needed to understand this link. Additional research has shown that walking further (but more slowly) boosts your endurance, while quick strolls condition your heart.READ MORE: 4 Easy Exercises You Can’t Ignore If You’re Walking For Weight LossHow slowly should I be walking?This study found that people had the best success with losing fat when they moved at 5.1 kilometres an hour. However, this was a small study and it’s not clear if the results will apply to everyone.In fact, the researchers pointed out that fast walking may be better for some people. “Data from other studies indicate that longer impulses may promote greater fat loss at both slow and high exercise speeds,” they said.How can I incorporate more walking into my life?To add more walking to your life, it’s best to try to create a routine, says Albert Matheny. That can mean trying to go for a walk before work or taking a lap or two during a break in your day.Your steps add up over the course of your day, too, he points out. “Just do what you can, when you can,” Matheny says.READ MORE: Step Into Your Best Shape With The WH Walking Challenge This article by Korin Miller was originally published on Women’s Health US. More

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      How Instagrammer The Healthy Process Healed Her Relationship With Food

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      Like so many of us, Kelly van der Walt tried hard to carve out a weight that felt comfortable for her. At 34, she weighed 82kg and to reach her goal weight, she felt she needed to be in a process of restraint, of following rules that needed to be upheld, no matter what. “I had been restricting my favourite – what I call ‘fun foods’ – and trying to be super disciplined,” she explains. But so often, this prohibitive approach can yield the opposite result. And Kelly experienced it first-hand. “This led to a cycle of bingeing, restricting, starting [again], and the cycle continued,” she reflects.While out one day, she caught sight of a photograph her husband had taken of her. “I will never forget it,” she says. “I knew then something needed to change.” To that end, Kelly took a different approach: she decided to learn about nutrition. Her aim was to become a certified health coach, but in the process, she learned valuable insights that spurred her weight-loss journey.READ MORE: “How I Went From Being A Party Girl To A Fitness Fanatic – And Lost 31kg”“I learned something that changed my outlook completely,” she says. “It is a word, ‘diatia’. It means ‘diet’ in Greek. We think ‘diet’ means restriction, cardio, etc. But what it really means is a way of life, a way of living. I learned that in order to succeed I needed to make my journey a way of life. I needed to heal my relationship with food and learn how to incorporate fun foods into my life rather than completely restrict them.”Kelly van der Walt Before & AfterWith her focus shifted, Kelly hauled out cookbooks and made simple, nutritious meals. “I focused on whole foods and adding nutrients rather than subtracting [them],” she explains. “I increased my daily movement by increasing my step goal and did weight training twice a week.”She persisted with consistency. Two years on, Kelly, now 36, is slimmer but more importantly, at peace with her body. “It’s amazing that what started as a weight loss journey changed every aspect of my life,” she says. “I feel lighter yet stronger in my body, more capable and independent. It has made me a better person, wife and mom!”Resetting TipsTalk Positively“Stop listening to yourself and start talking to yourself. The process is 100 percent mental!”Chase Health“Health is a feeling that looks different on every body! Chase the feeling and your body will meet you there.”Go Slowly“The fastest way to get to where you want to be is slowly.”

      Michelle October

      Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. Find her on Instagram here. More