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    “I Tried The Garmin Index S2 Smart Scale And It Changed The Way I Measure My Health”

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    Ah, the humble bathroom scale. That occasional moment of truth (or confrontation) as you tentatively step on, hoping for some sign of progress; perhaps a smidge of muscle gained or a whisper of fat lost. But that lone number rarely tells the full story, especially when you’re taking a more holistic approach to your health.We all know weight alone can be misleading when you’re gaining muscle and losing fat. You simply can’t measure true progress from one stark figure on a decades-old bathroom scale. But a new-gen scale might be here to help you dive deeper. And one WH editor has put it to the test in order to help you decide if it’s worth upgrading.READ MORE: Can You Gain Weight In One Day? 11 Reasons Why The Scale Says You Gained Weight OvernightWe Tested The Garmin Index Scale S2The Garmin Index Scale S2 is a far cry from those old-school devices that offer nothing beyond your mass in kilos. For the past few months, as I’ve navigated the post-baby recovery period and focused on making healthier choices, this gadget has become surprisingly indispensable. When I first got it, I’ll admit I was hesitant. I was still healing, giving myself grace: to rest, to walk instead of run, to eat what I needed without obsessing over every macro. The idea of stepping on a high-tech scale felt… intense.However, I didn’t feel pressure to focus on the number. What’s brilliant is that this scale gives you so much more, and it quickly shifted how I track progress. The extra features became my preferred metrics, and I’d recommend them to anyone on a similar journey.READ MORE: The Best Fibre For Weight Loss – And How To Use ItWhat The Garmin Index S2 Tracks (That Your Old Scale Doesn’t) Body Fat PercentageNot all fat is bad. Your body needs some to function properly. The scale shows how much is essential fat versus stored fat – incredibly helpful if you’re strength training or working on body recomposition.Body Mass Index (BMI)It calculates this automatically to give you a general sense of whether you’re in a healthy range for your height, without you having to do any number crunching.Hydration Monitoring This was hands-down my favourite feature. I’ll admit it, I don’t always drink enough water (busy woman problems!), but this metric gave me a helpful nudge. The scale shows your body water percentage – that’s the percentage of your total body mass made up of fluid. While it doesn’t measure exactly how much you’re drinking, it offers a useful snapshot of your hydration status. And trust me, spotting a dip in those numbers is a great reminder to grab that water bottle.Skeletal Muscle & Bone MassEver wonder how much of your weight is actual muscle or bone? This scale breaks it down for you and shows your muscle-building progress over time.Garmin Connect SyncYou can sync the scale with your Garmin Connect app, which means all your data – from hydration to body fat to muscle mass – is stored in one place. It’s especially handy if you’re already using other Garmin devices, as it integrates seamlessly with your existing goals and metrics.READ MORE: 10 Reasons Why You’re Lifting Weights But Not Losing Weight, According To ExpertsMultiple ProfilesYes indeed! This scale can track multiple people’s progress (up to 16 different ones, to be precise), so whether it’s your partner, housemate or the whole family, everyone can have their own profile. It’s super easy to switch between them and sync the data.Daily Weigh-InsCurious how your body fluctuates during the day? You can weigh yourself more than once, though a word of advice: don’t overanalyse every reading. It’s best for spotting trends. For weight loss, I’d recommend weekly weigh-ins at the same time of day for a more consistent snapshot.Shop The Devices Index™ S2 Smart Scale White

    Index™ S2 Smart Scale

    Overall FeedbackWhat I really appreciated was being able to see more than just a number on a scale, which allowed a greater understanding of what’s going on beneath the surface. So, if you’re a data nerd who loves graphs and trend tracking, or someone like me who simply wants to feel more in tune with their body, the Garmin Index S2 offers something for both ends of the spectrum. More

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      Why Am I Gaining Weight During Perimenopause?

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      There are some symptoms of perimenopause we’re all familiar with – the hot flushes, irregular periods, the mood changes – and some we’re less familiar with. And if you’ve noticed you’ve gained some weight or your body fat has increased despite your workout routine and exercise remaining unchanged, it may be down to this ahem period and not your efforts. Perimenopause and weight gain are a pretty common combination. Below is everything you need to know about why it’s happening and what you can do about it.What Is Perimenopause?Simply put, perimenopause is the transitional stage leading up to menopause. It means “around menopause”. There’s no set age for when perimenopause begins. It typically begins in your 40s, but many women begin to experience symptoms before that, sometimes as early as their mid-to-early thirties. What Happens During Perimenopause? During perimenopause, your ovaries gradually produce less oestrogen – the main female hormone. As oestrogen decreases, it throws off the balance with another hormone produced by your ovaries; progesterone. During perimenopause, your hormone levels can be unpredictable, rising and falling unevenly.Due to changing and fluctuating your hormones, your menstrual cycle may become irregular, with changes to the length of your cycle, your flow and the time between periods. You may also begin to experience various symptoms.READ MORE: Your Perimenopausal Weekly Workout PlanSymptoms Of PerimenopauseSome common symptoms people may experience during perimenopause include:Irregular periods

      Hot flushes

      Low libido

      Night sweats

      Vaginal dryness

      Changes to mood like depression, anxiety, irritability or mood swings

      Sleeping problems

      Fatigue

      Changes to skin and hair (thinning hair or dry skin)

      Weight gain or difficulty losing weightWhen Does Menopause Begin?After 12 consecutive months without a period you will have officially reached menopause. The post-menopausal phase begins after that.READ MORE: “This Is How I Conquered Perimenopause Symptoms And Lost 14KG”Why Am I Gaining Weight During Perimenopause?Yes, those internal changes happening in your body might be manifesting physically. According to a 2021 study, women in late perimenopause had 10% less muscle mass than those in early perimenopause. And research also shows that the rate of fat gain could double in the two years leading up to your final menstrual period.According to the British Menopause Society, at least 50% of women are affected by weight gain during perimenopause and menopause, making it one of the most common side effects. The British Menopause Society also reported that evidence from the SWAN (Study of Women’s Health Across the Nation) study and The Healthy Women’s study suggests that women gain approximately 1.5kg per year during perimenopause. This results in an average weight gain of 10kg by the time menopause is reached.The decrease in oestrogen that happens during perimenopause could be partly to blame. Less oestrogen can cause an increase in body fat.READ MORE: Less Sex Could Lead To Early Menopause, According To This StudyOestrogen and InsulinOestrogen plays a role in optimising insulin, which moves glucose out of your bloodstream and regulates blood sugar levels. Because during perimenopause you start to have less oestrogen, you’ll have excess insulin. That means the cells in your pancreas that regulate how much insulin is synthesised and secreted will start to resist the insulin that is typically used for energy. This insulin resistance is what could cause weight gain.Oestrogen and EatingOne type of oestrogen called estradiol decreases at menopause; a hormone that helps regulate your metabolism and body weight. 2019 research also found that oestrogen helps to control hunger signals which would prevent excessive consumption of calories. However, with the decreasing levels of oestrogen during perimenopause, your ability to recognise hunger may lead to overeating and therefore weight gain.Why Am I Gaining Weight Around My Belly?Due to the hormonal changes happening during perimenopause, fat distribution in the body changes, too. This has been happening throughout your whole life, with the fat distribution of boys and girls being similar up until puberty. Then, as adolescents, girls start to have higher body fat percentages with oestrogen causing fat distribution in the breasts, buttocks and thighs (boys who have higher muscle‐to‐fat ratios due to higher testosterone levels).During a woman’s reproductive years, additional fat deposition can be found in the pelvis, buttocks, thighs and breasts. And then comes perimenopause, where most of the fat accumulates around your midsection, abdomen and upper body. This is known as visceral fat. As oestrogen levels reduce, visceral fat increases from 5-8% total body weight to 10-15% total body weight, says The British Menopause Society. Visceral fat is concerning as it leads to serious health issues such as diabetes, heart disease and strokes. So the aim is to always focus on trying to decrease the visceral fat you have.At the same time, you’re ageing and ageing typically leads to less physical activity. The less lean muscle mass you have (which occurs naturally as you age, too), the slower your metabolic rate (which means your body burns less calories).That’s where exercise comes in. Tailoring your exercise routine to this perimenopausal period will help get you the results you want. Luckily, we’ve consulted a personal trainer to do the heavy lifting for you, so all that’s left is, well, some heavy lifting. Below, you’ll find a perimenopause workout plan (with a schedule you can download) as well as exercises to incorporate into your workout routine.What To Do Next? More

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      How To Exercise During Perimenopause To Maintain A Healthy Body Composition

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      No, you’re not imagining things! Perimenopause marks a major shift in a woman’s body – with hormonal fluctuations impacting muscle tone, metabolism and energy levels. The right training approach can help counteract these changes, keeping you strong, lean, confident and even looking and feeling better than you’ve ever felt before! But you should educate yourself ahead of time and have a set “game plan” in place to remain on track. This perimenopause workout plan should help get you started.Meet The Expert: Angelique van der Linde is a personal trainer for Legallyfit, a lawyer and mom of two.Why Is It Important To Exercise During Perimenopause?Call it the revenge of the middle-aged women if you will, but the fact is that women are taking better care of their health than ever before. And according to Discovery, the focus on women’s health is increasing worldwide.Many women between the ages of 40 and 50 are fully embracing their “health-era” and it’s an important time to do that. Research published in PLOS Medicine found that women in their 40s and 50s who consistently exercised had better health-related quality of life than those who didn’t. But it’s also never too late to start. The researchers reported that the benefits were the same for women who began to consistently exercise at age 55 as those who always had.READ MORE: “This Is How I Conquered Perimenopause Symptoms And Lost 14KG”In the season when you are fortunate enough to move, ensure to make every movement count!It’s empowering to know that the movement you incorporate today, will sustain your body and health for years to come. Personal trainer Angelique has seen it herself. She’s worked with many women who lived healthily and trained all through their life, and when they then suddenly fell ill, their body was able to sustain their health and help them fight through life’s challenges. In the season when you are fortunate enough to move, ensure to make every movement count!How To Exercise For PerimenopauseThe key to navigating perimenopause with ease is a balanced approach. In this fast-paced and ever-changing phase of life the word “balance” may not be a huge part of your vocabulary but it’s worth working towards. A hybrid training approach incorporating strength, cardio and mobility/recovery is what’s recommended during perimenopause. But it’s important to note that how long and how often you do each component matters, too.Strength TrainingHow Often: 3-4x per week.Strength training is a non-negotiable. This is your number one tool for preserving lean muscle mass and keeping your metabolism humming. The more muscle you have, the more effectively your metabolism works and therefore the more calories you will burn while resting. In order to promote muscle growth, you need to stimulate your muscles through lifting weights. That’s because lifting weights stimulates muscle protein synthesis, helping you retain strength and shape while preventing excess fat gain.As oestrogen levels dip, muscle breakdown accelerates, making it crucial to engage in resistance exercises. Don’t be afraid to lift too heavy. When you are young and your testosterone levels are high and you have a combined high muscle tone, the fear of gaining too much muscle too fast could be more justified. But during your 40’s and 50’s this fear is no longer valid. Focus on compound movements like squats, deadlifts and presses to work multiple muscle groups efficiently.READ MORE: Less Sex Could Lead To Early Menopause, According To This StudyCardio How Often: 2-3x per week.Opt for a mix of steady-state and high-intensity interval training (HIIT) for heart health and fat metabolism.High Intensity Interval TrainingAn academic review of over 50 studies showed that two weeks of continuous HIIT reduced insulin resistance more than traditional continuous exercise. HIIT is great for the perimenopausal phase as it promotes an increase in insulin sensitivity and therefore could reduce weight gain.Aim for one HIIT session of a maximum of 20 minutes. Anything longer than 20 minutes isn’t truly HIIT as you aren’t able to maintain the maximum training effort required by HIIT. Plus, overdoing it with the intensity could exacerbate the already existing hormonal imbalances that come with being perimenopausal by increasing your cortisol levels.Steady-State CardioSteady-state cardio is where you sustain the same level of effort over a long period of time. There is no need to outrun the person next to you on the treadmill or even do the fastest sit ups in the room. Slow and steady wins the race and preventing injuries from occurring is far more important. Sustained workouts are where it’s at! Even just a moderate walk up and down a bench, will do. READ MORE: When Menopause Impacts Your ProductivityMobility & Recovery How Often: DailyYoga, Pilates and stretching enhance flexibility, reduce injury risk and support joint health. And as you go through perimenopause, your muscles may not recover in the same way they used to. Your muscle stem cells (aka satellite cells) are crucial in muscle regeneration and repairing damaged muscle fibres. And these cells need oestrogen in order to function optimally but as we know, your oestrogen levels decline during perimenopause, which is why you need to prioritise recovery during this period.That’s easier said than done, of course. Finding time every day to fit in an hour-long yoga session while humming Enja can be challenging. But there’s an easy way to get in some self-care and stretching. When you sit in the bath – alone – try touching your toes and doing small basic stretches while your body is warm and during a period in the day when things have hopefully calmed down.Then, once a week try to do a 45- to 60-minute yoga session. A study in the Journal Of Obstetrics And Gynaecology Research found that yoga can soothe hormonal symptoms in perimenopausal women – including changes in your body composition. The study showed that yoga stimulated the glands responsible for regulating your hormones.NEAT ExerciseHow Often: DailyStaying active outside of your dedicated sweat sessions is important too. And that’s where Non-Exercise Activity Thermogenesis or NEAT comes in. NEAT refers to the energy you burn when you’re not eating, sleeping or formally exercising. Some ways to increase NEAT would be walking more, getting a standing desk, doing some gardening or playing with your kids.READ MORE: What Exactly Is NEAT And How Can It Help Me Shed Weight Without Exercising More Or Eating Less?According to Dr James Levine, known for his research on NEAT, someone with high NEAT could burn up to 2000 extra calories per day compared to a similar person with low NEAT. And in a 2006 research paper, Levine found that obese people tended to spend 2.5 more hours each day sitting than sedentary lean people. This is important because a 2014 study showed that just two hours of sitting can cancel out the benefits of a 20-minute workout.Weekly Workout Schedule For PerimenopauseNeed a visual reminder to help you schedule your weeks? Here’s the type of exercise you should be doing as well as how often throughout your week. More

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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