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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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      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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      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

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      in diet and nutrition

      Experts Explain If You Should Actually Eat Carbs At Night

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      We live in a time when the rules around food are subjective, greatly varying and, as a result, confusing. Some women eat sticks of butter for breakfast; others swear by consuming nothing but fruit. Then there are the people who only eat one meal a day. And through it all, carbs seem to remain the maligned meal group. While we know that carbs in moderation are healthy, is it ever okay to eat carbs at night?Meet the experts: Mbali Mapholi is a clinical and consultant dietician. Reabetjoe Mokoko, also known as Rea The Cooking Dietitian, is a dietician and chef.First, define “night”When we asked experts about the time of day we should consider night-time, they said after dinner. They both agreed that this would be after dinner and before bed. “This period is when your activity levels generally decrease, and your body starts to wind down in preparation for sleep,” explains Mapholi. “The timing can influence how your body processes food, especially carbs, which can affect your energy levels, digestion, and even your weight management efforts.” So before you wonder about potatoes on your supper plate, this discussion won’t cover that. But late-night pies, a quick Oreo or chocolate before bed? Fair game.READ MORE: 5 High-Carb Fruits—And How Adding Protein Or Fat Helps Blood Sugar Does digestion change at night?The answer is a bit more complicated than yes or no. Let’s start by noting that sleep does trigger a change in the way your stomach processes food. According to a Gastroenterology and Hepatology study, there’s less saliva, fewer swallows and peristalsis (the muscle contractions that move food through your digestive tract) slows down.But what about the short period right before bedtime? “Yes, your body’s digestion and metabolism change as the day progresses,” says Mapholi. “Studies show that insulin sensitivity – the body’s ability to manage blood sugar – tends to decrease in the evening. This means that your body may not process carbs as efficiently at night, compared with earlier in the day, potentially leading to higher blood glucose levels and increased fat storage.”READ MORE: “This Is How I Conquered Perimenopause Symptoms And Lost 14KG”How does the body process carbs at night?In short, it processes things just the same as if you’d eaten the popcorn for breakfast. The only difference? Morning carb consumption almost always precedes some kind of activity – something that you’re likely not engaging in at night. “At night, your body processes carbs by breaking them down into glucose, which can be used immediately for energy or stored as glycogen in the liver and muscles,” says Mapholi. “However, due to the reduced insulin sensitivity at night, excess glucose is more likely to be stored as fat if it’s not needed for immediate energy.”Which factors can influence a carby snack after dinner?First, consciously uncouple from the notion that eating carbs is so problematic that you need to axe it after 6pm. “There is nothing wrong with eating carbs at night,” says Mokoko. “There is actually evidence that eating carbs at night can be more beneficial than harmful. It’s been shown to improve sleep and help restore glycogen stores, to feel more energised in the morning.” Also, if you’re diabetic, eating some carbs “is necessary to prevent low blood glucose in the morning,” says Mokoko.Time itHaving said that, a little bit of timing can help you get better sleep. “Eating too close to bedtime can disrupt digestion and sleep,” explains Mapholi. “It’s best to eat at least 2-3 hours before bed to allow your body to digest properly and avoid discomfort.”Pick the right stuffYou knew dieticians would say this, but it bears repeating: “It is more advisable to have what is considered as ‘healthier’ carbs, which are generally the brown carbohydrates that are high in fibre,” says Mokoko. Mapholi agrees. “Opt for complex carbs, like vegetables, whole grains and legumes. They provide a gradual energy release and help maintain stable blood sugar levels.”Consider what you’ve done todayWere you sitting on the couch all day? Or chained to your desk? Depending on your goal, excess carbs might not be necessary. “If you’ve been active throughout the day, your body might handle carbs better at night by replenishing glycogen stores in your muscles,” explains Mapholi.Pick a (reasonable) portionPMS might dictate that you down the entire slab of chocolate or box of doughnuts (fair enough), but if you’re looking to maintain or lose some fat, consider reducing the portion size. “Larger portions of carbs at night can lead to excess calories, which may be stored as fat due to decreased insulin sensitivity,” says Mapholi.Can you eat carbs at night when you’re trying to lose weight?First, consider the factors above and then make your decision. “Eating carbs at night would impact one’s weight loss journey if the carbs you are eating will result in one exceeding their daily recommended calorie intake,” says Mokoko.READ MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?Can you eat carbs the night before an endurance race?Alas, a brilliant silver lining! “The carbs consumed at night would help to increase your body’s glycogen stores,” explains Mokoko. In fact, it’s even recommended. “When it comes to activities such as endurance races that have increased energy requirements, ‘carb loading’ is normally recommended to help increase liver and muscle glycogen stores,” she adds.“[The glycogen stores] are essential for sustained energy during prolonged physical activity. Carbohydrate loading, particularly with complex carbs, can enhance performance by providing a slow and steady release of energy throughout the race,” says Mapholi.Can you eat carbs at night with no particular health goal?If you’re not looking to pursue any particular goal, you’ve got wiggle room. “The timing of your carb intake might be less critical,” says Mapholi. “However, it’s still important to maintain a balanced diet and avoid overindulging in carbs late at night, as this could lead to weight gain and disrupt your sleep.”Still, be mindful of what you snack on. “The key message is even if your goal is not to lose weight, it is still ideal to follow healthy eating guidelines that encourage intake of healthier carbs which are high in fibre and would have more nutritional benefits over refined carbs,” suggests Mokoko.One more takeaway, from Mokoko: “The main finding around late-night snacking is that it is generally associated with unhealthy food choices, that are energy dense and low on nutrients,” she says. “Late-night snacking can have positive health effects if we opt for healthier food choices.”The top nighttime snacks, from dieticians“If you find yourself craving a snack at 10 pm, it’s best to choose something light and easy to digest,” says Mapholi. “These snacks combine protein and complex carbs, which can help you feel full without overloading your digestive system.”A small portion of yoghurt with berries

      A slice of whole-grain toast with almond butter or peanut butter

      A small portion of popcorn

      Slices of fresh fruit

      A handful of nutsKeep stashes of these in your cupboard so you don’t feel tempted to Uber Eats your way into a giant burger:

      Who knew lentils could do that? Made with lentil and chickpea flour, this snack is high-protein and gluten-free.

      These chocolate-coated nuggs are vegan, delightful and naturally made. Again, who knew: chickpeas and chocolate!

      Made with plant protein powder, peanut butter and cocoa, these little bites feel indulgent.

      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

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      What You Really Need To Know About Running For Weight Loss, According To Experts

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      Running has soooo many benefits. Just to name a few, it’s good for your heart health, strengthens your bones and reduces stress. It’s also known to burn quite a few calories, making it a solid workout choice if you’re looking to lose weight.

      Plus, running works your muscles and has positive effects on the metabolism, says Leigh Daigle. That said, it’s always wise to loop in your doctor or healthcare pro any time you’re considering picking up a new fitness routine, especially if you have specific medical concerns.

      Before you lace up and attempt to run for kilometres, there are a few things you need to know about running for weight loss, including how to get started and nutrition tips to support your journey. Ahead, experts break it down.

      Meet the experts: Leigh Daigle, MD, is a board-certified obesity medicine physician at Methodist Le Bonheur Healthcare. Dani Rancourt, RD is a certified sports dietician and founder of Pivot Nutrition Coaching. Sarah Pelc Graca, CPT, is a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching.

      Is Running Good For Weight Loss?

      We repeat: Running can be a great way to lose weight, but it’s not a magic solution, says Dr. Daigle. On its own, running won’t necessarily induce weight loss, but it can lead to significant weight loss when *combined* with a healthy diet and regular strength training routine, she says.

      After all, at its core, successful weight loss requires a calorie deficit (consuming fewer calories than your body requires to stay at its current weight), says dietician Dani Rancourt. “A calorie deficit can be created one of three ways: reducing calorie intake, increasing calorie expenditure via exercise, or a combination of both, and research shows that the combination of exercise and dietary interventions produces more weight loss than dieting alone,” she says.

      “Running can certainly be beneficial in helping someone lose weight, however, it’s important to note that you can’t out-run a poor diet.”

      With that in mind, running can definitely support your weight loss goals since it burns around 60 calories per km, says Rancourt. It’s also a full-body workout that engages your legs, glutes and core which helps increase muscle mass and boost your metabolism, in turn, supporting your weight loss goals, adds Dr. Daigle.

      Now may be wondering, “Does running burn belly fat?” Well, it depends. Running can certainly help burn belly fat (also known as visceral fat), however, it’s not possible to target a certain area to lose weight, says Rancourt. If you want to burn belly fat, it’s a multifaceted approach that requires a balanced diet full of fruits, veggies and fibre, resistance training, limited alcohol and stress management, *in addition* to a running routine, she says.

      How Much Running Should I Do In A Day To Lose Weight?

      Generally speaking, the American College of Sports Medicine (ACSM) recommends that adults get at least 150 to 300 minutes of moderate-intensity aerobic activity (like brisk walking, bike riding, ballroom dancing, or even general yard work and home repair) or 75 to 150 minutes of vigorous-intensity aerobic activity (like running, tennis, or heavy yard work) per week. Adults should also incorporate muscle-strengthening activities into their routines, like lifting weights and working with resistance bands, per ACSM.

      The Distance And Duration

      When it comes to distance and duration, you must take into consideration your baseline fitness level, says Rancourt. Beginners should start running or walking short distances—between 800m to 1.5km—and gradually increase over time, says Dr. Daigle. If you’re an intermediate runner with some movement experience already, aim for 2.5 to five kilometres per session, she says. Finally, if you’re more advanced, aim for five to ten kilometres per workout.

      In addition to steady-state running, high-intensity interval running, which involves short bursts of intense running (like sprints) followed by periods of rest, is also worth your time, Dr. Daigle says. Not only will it spike your heart rate, but HIIT intervals burn lots of calories even after you’ve finished working out.

      All that said, you don’t have to exclusively run, because any form of cardio or movement will burn calories and help you lose weight, says Sarah Pelc Graca. If you’re new to running or exercise in general, start small and aim for one or two 15- to 30-minute cardio workouts per week, whether that’s walking, biking, or using the elliptical, she says. Once you build endurance, you can work your way up to a jog or run. “It can be easy to want to ‘jump the gun’ and commit to doing four or five days of cardio workouts right from the start because you feel motivated on your weight loss journey, but I recommend starting out small so that you can consistently execute your workouts safely,” she says.

      Other Exercises To Try

      And if you don’t catch the running bug, don’t force it! “If it’s not enjoyable, it’s not sustainable and if you hate running, you’re likely not going to stick with it long-term, which is going to make it extremely difficult to maintain weight loss,” says Rancourt. Running is not the only way to lose weight and walking, swimming, or biking are other great aerobic workouts to up your heart rate and support weight loss.

      The Big Book Of Walking Workouts eBook

      Inside this guide you’ll find easy-to-do workouts that will reshape your body, boost your energy and help you surpass your weight-loss and fitness targets.

      Nutrition Tips For Running

      Nutrition is crucial when it comes to successful weight loss—whether you’re running or not. However, all vigorous exercise, including running, can increase hunger due to the higher caloric burn and potential hormonal and metabolic changes (running increases muscle mass which increases metabolism), says Dr. Daigle.

      As a result, the goal is to create blood sugar-balancing meals and snacks containing protein, fibre and healthy fats to increase energy levels and reduce hunger—which ultimately makes fat loss more manageable, says Rancourt.

      READ MORE: 10 Healthy Snacks That Won’t Give You A Sugar Crash In 20 Minutes

      To break it down a bit more, protein is the key macronutrient when it comes to fat loss because it regulates blood sugars, keeps you fuller for longer and helps maintain muscle mass while in a calorie deficit, says Rancourt. So, try to incorporate high-protein foods like fish, chicken, beef, tofu, Greek yoghurt and eggs at each meal, she says.

      A diet rich in healthy fats (like nuts, seeds, avocado and olives) and complex carbohydrates (like whole grains, fruits, veggies) and low in processed foods and sugar will also fuel your workouts while maximising weight loss results, adds Dr Daigle.

      What To Eat Pre- And Post-Run

      When it comes to eating pre- and post-run, fuelling before a workout generally requires more carbohydrates, as carbs are the preferred fuel source of muscles, says Rancourt. So, if you’re crushing a 6 a.m. run, your best bet is to have 15 to 30 grams of low-fibre carbs (like a banana) 15 to 30 minutes beforehand to provide your body with a dose of fuel, she explains.

      After a run, eat a balanced meal full of protein, carbs, fruits and veggies within an hour, Rancourt recommends. If a full meal isn’t doable, consume a post-workout snack ASAP containing protein, carbs and fluids (like a fruit smoothie made with Greek yoghurt or protein powder), she adds.

      Last but not least, if you’re focusing on low-carb foods right now, prioritise eating carbs around your workouts to help you fuel and recover from your training, says Rancourt.

      Running For Weight Loss Pro Tips

      First things first: If you have any medical concerns, talk to your doctor before you begin walking or running, especially if you have joint or muscle issues, Pelc Graca says. If that’s the case, your doctor may recommend a brace to wear while exercising or a set of specific stretches to supplement your walks or runs, she adds.

      Running shoes are also key for your health to help you run or walk with proper form and reduce the risk of injury, says Pelc Graca. “I recommend visiting a running store to get properly fitted for running shoes, because oftentimes, the store professionals will look at the shape of your feet and perhaps even your running form using a treadmill to recommend the best running shoe for you,” she explains. “Not all running shoes are best for all people.”

      READ MORE: 18 New Running Shoes To Help You Run Faster And Farther In 2024

      Finally, remember that consistency is key for weight loss. “Aim for consistency in your walks and runs, rather than intensity at the beginning,” says Pelc Graca. “Building a habit of regular exercise will contribute to long-term success.”

      This article written by Andi Breitowich was originally published on womenshealthmag.com. More

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      How Many Carbs Should I Eat If I’m Trying To Lose Weight?

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      If you’re trying to lose weight, you may have heard the recommendation to cut back on carbs. You may even be wondering how many carbs a day you should eat to lose weight—which, TBH, can be a pretty tricky number to figure out.

      Contrary to popular belief, you do not have to cut carbs altogether to lose weight. Your body needs carbs for energy and in some cases, they may even support your weight loss goals. “Carbohydrate-rich foods can be your ally when it comes to weight loss and management,” says dietician Charlotte Martin. The myth that carbs can make you gain weight isn’t entirely true and eating carbs won’t prevent you from losing fat if you want to, either, she says.

      Instead, swapping out simple carbs (white bread and flour products like baked goods, cereal and pasta) for more complex carbs like beans, sweet potatoes and whole grains, can help. Complex carbs help you control satiety, hunger and overall calorie intake, and therefore your weight as a byproduct—no carb or calorie counting necessary, says Martin.

      Here’s what you should know about consuming carbs during your weight loss journey and how many carbs a day are optimal for losing weight.

      Meet the experts: Christy Brissette, RD, is a Chicago-based dietician and owner of 80 Twenty Nutrition. Charlotte Martin, RDN, is a dietician and the owner of Shaped by Charlotte. Danielle Schaub, RD, is a dietician and the culinary and nutrition manager for Territory Foods. Crystal Scott, RDN, is a dietician at Top Nutrition Coaching.

      How many carbs should you eat in a day to lose weight?

      Remember: Cutting carbs completely isn’t necessary for weight loss—in fact, most people can lose weight without reducing carbs drastically, says dietician Christy Brissette. It’s recommended that you get between 45 to 65 percent of your daily calories from carbohydrates, Brissette says. “Dropping carbs below the 45 to 65 percent range isn’t recommended for most people because it makes getting all of your vitamins and minerals each day far more challenging,” she says.

      Since everyone needs a different number of calories every day, there is no universal number that will dictate whether or not you lose weight. However, to accelerate weight loss, your doctor or dietician may recommend that you practice a low-carb diet to see if it makes a difference. This means aiming for the lower end of the recommended daily carb range (45 percent).

      How To Calculate Your Carbohydrate Needs

      If you know how many calories you typically consume daily, you can do a little math to find your low-carb range using the 45 to 65 percentage rule. (For example, if you’re eating 1,800 calories per day, that equates to 810 to 1,170 calories from carbs or 203 to 293 grams of carbs per day.) To simplify, you can use the formula below:

      Carb Math: Your total daily calorie goal x .45 = the lower end of your carbohydrate calorie goal per day. To calculate that amount in grams, take that number and divide by four.

      However, remember that your daily carbohydrate needs will also depend on your activity level, age and body composition, among other factors. To that end, always consult your healthcare provider or registered dietician before trying a new eating plan so they can help you understand your unique needs.

      Healthy Carbohydrate Sources

      As a reminder, simple carbs are quickly and easily digested, while complex carbs take longer to digest, but translate into longer-lasting energy. Since complex carbohydrates take more time to break down in the body, they can help you feel fuller and more satisfied, making them a great option if you’re trying to lose weight. Healthy carb options include:

      Legumes like black beans, chickpeas, green peas and lentils

      Sprouted grain bread and whole-wheat bread

      Grains like barley, brown rice, farro, millet, multigrain hot cereal, quinoa, rolled oats, spelt and whole-wheat pasta

      Starchy vegetables like butternut squash, kamut, potatoes and sweet potatoes

      Non-starchy vegetables like cauliflower, celery, arugula, spinach and eggplant

      Fibre-rich fruits like apples, blueberries and raspberries

      Low-carb bread, granola and pasta

      READ MORE: 19 Complex Carbs You Should Def Incorporate Into Your Diet

      Frequently Asked Questions

      Does a low-carb diet help you lose weight?

      On a very basic level, weight loss happens when the number of calories consumed is less than the number of calories burned (known as a calorie deficit). Eating a low-carb diet is one way to lose weight, but it’s not the only way, says Danielle Schaub. Instead of focusing on the amount of carbs you eat, try to focus on the type of carbs, she says. Replacing simple carbs (like refined grains and sugar) with complex ones, like carbs from veggies and legumes, can help you lose weight over time.

      If you decide to limit carbs, you might be more likely to get more of your daily calories from protein and fat instead, both of which are more filling than carbs. “You may eat fewer calories overall because you’re more satisfied by what you are eating,” says Schaub.

      Can you eat too few carbs?

      Experts say yes. Eating too few carbs (under 100 grams a day) could possibly impact your memory, energy level and mood, says Brissette. “Carbs are your brain’s preferred energy source, and they boost the release of serotonin, a neurotransmitter that lifts your mood and makes you feel happy,” Brissette says. “That’s why low-carb diets [may be] associated with a higher risk of depression.”

      Cutting back on carbs can also have some uncomfortable side effects. “Fibre is a carb and it’s important for nourishing your gut microbes,” says Crystal Scott, RDN, a dietician at Top Nutrition Coaching. “If you cut carbs, you also cut important sources of fibre and this can have a negative impact on your gut bacteria.”

      Rather than immediately opting for a low-carb diet to lose weight, try prioritising minimally-processed complex carbs, reducing portion sizes and increasing the amounts of non-starchy vegetables you’re eating first, says Brisette.

      READ MORE: 3 High-Protein, Low-Carb Breakfast Recipes You’ll Actually Love To Eat

      Who should follow a low-carb vs. high-carb diet?

      You may want to aim for a low-carb diet if you have diabetes or metabolic disorders that require you to keep your blood sugar stable, says Schaub. If you struggle to maintain a healthy weight or simply feel your metabolism slowing down with age, a low-carb diet (combined with higher protein and fat intake) may help you feel fuller and maintain muscle mass, she adds.

      On the other hand, you may want to opt for more carbs if you’re an athlete who wants to improve performance or an active person with high muscle mass, Schaub says. If you have kidney disease, a higher-carb diet may reduce the protein-filtering load on your kidneys, she says. Additionally, if you have digestive issues like constipation, reducing carbs and adding more fibre-rich foods (like whole grains, beans, fruits and veggies) may help.

      This article written by Stella Katsipoutis, Emily Shiffer and Ashley Martens first appeared on Women’s Health US. More

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      What’s Up With The Carnivore Diet Everyone’s Talking About?

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      For meat lovers, typical diets can seem like such a drag (load up on veggies, opt for healthy fats, limit big juicy steaks and bacon, etc.).

      So when a diet actually encourages you to eat as much meat as possible, it might seem too good to be true. That’s the case with the carnivore diet, the newest eating trend that claims to help you lose weight and get healthier in the process.

      But before you toss out your leafy greens and stock your fridge with cuts of meat, there are a few things you should know about the carnivore diet.

      What does the carnivore diet entail?

      Get a load of this, bacon lovers: People on the carnivore diet eat only meat and animal products, and avoid all plant foods.

      “I call this a mono diet, which means you’re basically eating one food,” says Abby Langer, a dietitian and writer. “It’s meat, eggs and coffee. Some people will eat dairy, but most believe that the lactose in milk makes it off-limits, because that’s sugar. No plant foods are allowed, which means you can’t eat any grains, nuts, seeds, beans, fruits, or vegetables.”

      Although there don’t seem to be any official guidelines in terms of macronutrients, most proponents of the diet seem to recommend getting the majority of kilojoules from fat, not protein, which means choosing fattier cuts of meat.

      What do studies on the carnivore diet say?

      Studies are thin and in the medical community, conversations around the diet are fresh. Overall, experts feel that the diet is thin in nutrition and therefore, not the best.

      Surprisingly, a 2021 study of over 2000 people found health benefits when on the carnivore diet. All diabetics studied came off their medication and inflammatory markers (called CRP) decreased significantly. Added to that, participants lost an average of nine kilograms. It’s important to note that these findings were self-reported by the participants, meaning medical opinion was not necessarily sought.

      READ MORE: What To Eat To Avoid Colds And Boost Your Immune System, According To A Dietician

      So should I stock up on bacon and hot dogs?

      Nope, nope, nope.

      “There’s a reason [health experts] say to eat the rainbow,” says Amy Gorin, owner of Amy Gorin Nutrition. “You need a variety of foods for optimal health. These include fruits and vegetables, healthy fats like avocado and olives, and whole grains like quinoa and brown rice. You get so many important nutrients from these foods—from vitamins and minerals to antioxidants—that are important for good health.”

      Langer agrees, as does, well, science. “You’re essentially cutting out foods that have been proven to be good for you and that have never proven to be harmful.”

      She also points out that, in addition to important vitamins and minerals, plant food contains fibre, which has been proven to promote weight loss, weight maintenance, improved cholesterol, and a lower risk of heart disease and stroke.

      Plus, “fibre from plant foods are digested in the bowel by good bacteria… It improves gut health,” says Langer. On the carnivore diet, you’re missing out on all of these potential health benefits—and not only that, but you might start feeling pretty damn constipated from that lack of fibre.

      Is the carnivore diet low in fats?

      It’s also worth pointing out that the USDA and the American Heart Association say the best diets are composed of mostly plant foods and limited amounts of saturated fat—a.k.a. the opposite of the carnivore diet.

      “The Dietary Guidelines advise limiting saturated fat to no more than 10 percent of total daily kilojoules,” explains Gorin. “Too much saturated fat can increase your cholesterol levels. So for a 8,368-kilojoule daily diet, you should get no more than 836 kilojoules, or about 22 grams, of saturated fat.”

      Gorin also points out that if you were following the carnivore diet—say, by having a few eggs and a few slices of bacon—you’d get more than half of that amount for breakfast alone.

      Technically, it’s possible to eat meats lower in saturated fat, like skinless poultry, lean cuts of pork and fish. But the carnivore diet recommends fattier cuts of meat (a.k.a. cuts high in saturated fat) because most of your kilojoules on the diet should come from fat.

      “The claims of this diet are just so crazy,” says Langer. “Its supporters are saying that vegetables are horrible and that carbohydrates are toxic. None of this has ever been proven by science, and any studies they’re citing are not credible.”

      READ MORE: Are Wellness Shots With Turmeric, Ginger, Or ACV Actually Good For You? A Dietician Weighs In

      But what about those people who have lost weight on the carnivore diet?

      Here’s the deal: Any time you eliminate major food groups from your diet (or in this case, pretty much all foods except meat), you’re likely going to be eating less. Less food equals fewer kilojoules consumed, and eating fewer kilojoules than you need is how weight loss happens. Period.

      So, sure, you’ll probably lose weight on the carnivore diet in the short term. You’ll have to say no to office snacks, birthday cake and convenient on-the-go options like granola bars and trail mix.

      That said, the diet is pretty unsustainable and any weight you lose will probably come back as soon as you start eating a variety of foods again. “There are much healthier ways to lose weight that include making lasting lifestyle changes,” says Gorin. “It would be very difficult—and wouldn’t be healthy—to maintain an all-meat diet.”

      READ MORE: Your Ultimate Protein Pancake Recipe

      What about all of these claims that the carnivore diet cures chronic health problems?

      Bloggers and Instagrammers claim that, in addition to weight loss, the carnivore diet can cure a variety of ailments, from sinus and skin issues, to arthritis and depression (there are even #meatheals and #meatismedicine hashtags on Instagram).

      But again, those are all anecdotal claims—there are no actual studies on the carnivore diet, so it’s impossible to say for sure what the health effects are, good or bad.

      “It could be the placebo effect, but it also could just be the result of weight loss,” says Langer. “It literally has no logical explanation—it’s not based in science at all.”

      Langer also stresses that just because one person goes on the carnivore diet and has healthy blood vitals and reduced symptoms of a chronic condition, doesn’t mean that this will be true for everyone.

      “Some people can eat more saturated fats and be okay, so that could be a reason their blood pressure and cholesterol are within the healthy range,” she says. “They also may have neglected to mention that they’ve lost weight, which in itself will make your pressure and cholesterol go down. They also may just be lying.”

      READ MORE: 12 Of The Best Vegan Protein Powders You Can Buy Right Now

      So all of this means I probably shouldn’t try the carnivore diet, right?

      Correct. “Humans cannot subsist off of only meat and experience optimal health,” says Gorin.

      Langer also emphasizes the fact that the carnivore diet could really take a toll on your mental and emotional health.

      “You’re going to be isolating yourself from social situations and that’s just not okay,’” she says. “Mental and physical health go hand-in-hand in terms of their impact on your health and your life.”

      Bottom line: If want to lose weight or improve your health, it’s best to do it through sustainable lifestyle changes. Going HAM (literally) on meat or animal products is not recommended.

      This article was originally published on www.womenshealthmag.com  More

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      4 Breakfast Swaps For Weight Loss You Should Try

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      Few things feel as luxurious as a gorgeous brunch at a bustling restaurant where mouth-watering options abound. But when you’re watching your waistline, a little bit of discernment and a touch of inside knowledge go a long way. So to keep your brunch plans minus the extra calories, we’ve rounded up these breakfast swaps for weight loss. You’ll be surprised to see which options deliver the taste and satisfaction.

      Swap eggs benedict for scrambled eggs

      We hate to break it to you but spinach with your eggs Benedict does not make it healthier. Hollandaise sauce, made with butter and egg yolks, bumps up the total fat, saturated fat and cholesterol content. Keep your helping of bacon moderate – it’s a sodium bomb and, depending on the type, can be fatty too.

      Ask for fresh tomato slices and you’ll score one of your veggie servings for the day without the extra grease. For added flavour and folate, ask for a topping of fresh basil leaves.

      READ MORE: Exactly How To Pick The Healthiest Muesli For Breakfast, Per Experts

      Instead of an English breakfast, try French toast

      A good old English fry-up has its place, but pass if you’re watching your waist. Two fried eggs, bacon, sausage and tomato can contain more than half your daily kilojoule needs and more than 25g of heart-harming saturated fat. Bacon and sausage up the sodium levels to around 2500mg – more than the health guideline of less than 2300mg (six grams of salt) daily.

      Research shows that too much sodium can lead to high blood pressure, increasing our risk of heart disease and stroke. French-style toast (at less than the calories) equals less sodium and only four grams of unhealthy fats. Ask for the golden syrup on the side and only add a trickle.

      READ MORE: Weight Loss Pills: We Delved Deep Into The Science To See If Any Actually Work

      Ditch croissants for a bran muffin

      Farewell for now, beloved buttery flaky delight! We’ll see you when we reach our goal weight. The croissant and cream cheese meal is hefty in heart-unhealthy fats (about 15g).

      Muffins contain a fair amount of fat and sugar, but the bran versions are usually lower in these and have more fibre than white-flour options. A standard bran muffin (about 60g) will give you roughly three to five grams of fibre. Go easy on the cheese and steer clear of those giant muffins.

      If you’re looking for omegas from salmon (in the croissant), rather get your omega-3 benefits from salmon at another meal. Grilled, steamed or as sashimi, accompanied with an unrefined carbohydrate and heaps of veggies. If you must have salmon at brunch, combine salmon ribbons with a poached egg on wholegrain bread, with fresh tomato slices and coriander leaves. Mission accomplished.

      READ MORE: How To *Actually* Lose Belly Fat With Diet And Exercise

      Sub your latte for a cappuccino

      A milky latte is delicious as a treat, but racks in more kilojoules than its cousin, the cappuccino, which is made with less milk. A short latte with low-fat milk comes in at around 720kJ; a cappuccino equals 350kJ.

      The best bet when sampling the fine javas from your favourite barista is to opt for skim milk – it makes a better froth, plus a cappuccino with skim comes in at around 200kJ in a small cup. More

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      “How I Went From Being A Party Girl To A Fitness Fanatic – And Lost 31kg”

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      When it comes to a weight loss journey, breaking bad habits is not easy. But sometimes, having a bit of grit and loads of consistency can yield amazing results. This is how Liz Dumagude found her freedom and lost over 30kg.

      Liz’s Weight Loss Journey:

      What Led To Liz’s Weight Gain

      Elizabeth Dumagude, a “reformed party girl, ” loved eating and drinking. “I would go out every weekend and drink excessively, which led to me eating any and everything in sight,” she explains. “I would have a Steers Wacky Wednesday meal every Wednesday, multiple McDonald’s meals or pizza from Friday through Sunday, whilst mindlessly snacking on chips, chocolates and so on.”

      Eventually, her lifestyle caught up with her when she spotted a holiday picture of herself. She weighed 85kg and was unhappy. “I could hardly recognise the person I was looking at,” she notes.

      Things had come to a head: she felt uncomfortable in her body and was exhausted. “My clothes had tripled in size, and I kept eating my feelings,” she says. “I joined a gym the very next day.” 

      READ MORE: Here’s How Better With Balance Influencer Michaela Mallett Healed Her Relationship With Food

      How Liz Changed Her Life And Lost 31kg

      She’d found a small gym in Sunninghill and started attending their group fitness classes three times a week. “I would rotate between 45-minute high-intensity cardio classes, spinning and boxing,” she says. The biggest change? Elizabeth had stopped going out partying as much – which meant far fewer junk food excursions. 

      After some time, she decided to hire a personal trainer to really fine-tune her new nutrition. She’d also set herself a new goal: to venture into the weights section at the gym. (If this is your goal too, check out our beginner’s guide to weightlifting here).

      For breakfast, Elizabeth opted for oats, snacked on rice cakes and swapped out the burgers for stir-fried veg with rice. Her lifestyle had done a complete 180, too. “I swapped out all my sodas for sugar-free options, added sugar-free jelly, puddings and, sweets for my sweet tooth and opted for red wine or a gin and sugar-free tonic when I went out with friends,” she explains.

      READ MORE: How To *Actually* Lose Belly Fat With Diet And Exercise

      How Liz’s Transformation Changed Her Life

      Six years on, Liz has not only lost the weight (she now weighs 54kg), but has carved out muscle that enabled her to compete in fitness competitions. This year, she placed first as the 2023 IFBB SA Regional, National & Overall Wellness Champion.

      Mostly, she just feels so much better for it. “I am so much stronger and fitter; taking the stairs doesn’t feel like a chore anymore,” she says.

      “Now, I focus on how I look and feel, how my clothes fit and how I am progressing in the gym.”

      READ MORE: TikTok’s Viral 30-30-30 Challenge: Does It Work For Weight Loss?

      Liz’s Weight Loss Tips For Someone Starting Their Weight Loss Journey

      1. Be Patient

      “This is a weight-loss JOURNEY, you will make mistakes along the way, but keep going!”

      2. Eat In Moderation

      “You do not need to cut out any food groups to reach your goals.”

      3. Get Moving!

      “Find an activity that you love. You don’t need to be in the gym if that is not what you enjoy.” More