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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

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      Does The ‘Watermelon Diet’ Work For Weight Loss? How It Works And If It’s Safe, According To Experts

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      When you’re on a weight loss journey, it’s understandable to want to eat healthy foods that help you achieve your goals. If you want results fast, trends like the watermelon diet may sound particularly appealing. Watermelon has many health benefits, like possibly boosting your heart health and immunity, per a recent study. But what is the watermelon diet, exactly?

      It appears that the diet started trending after cheerleader Gabi Butler spoke about it on season two of the Netflix docu-series Cheer. On the show, she claimed that she ate only watermelon for three days and that it helped her “flush out anything sitting in [her] stomach.” After the three-day “cleanse,” she resumed her normal routine.

      Whether you heard about the watermelon diet on the show or perhaps saw it trending elsewhere online, you probably have questions. What does the fad diet involve? Does it work for weight loss? And more importantly, is it safe?

      Ahead, nutrition experts share the benefits and risks of the watermelon diet and whether or not it’s recommended for weight loss.

      Meet the experts: Keri Gans, RD, is a New York-based registered dietician and author of The Small Change Diet, a book about incorporating small changes and healthy habits to ensure a lifetime of good health. Samantha Cassetty, RD, is a New York-based registered dietician and co-author of Sugar Shock, a guidebook to reduce sugar intake and live a healthier life.

      What is the watermelon diet, exactly?

      The watermelon diet is a phenomenon that seemed to gain popularity in 2022 on social media and is not an official diet plan, says Samantha Cassetty, RD, a dietician and co-author of Sugar Shock. The origins of the diet are somewhat unknown and it appears there is no official “plan” to follow.

      However, it is often framed as a cleanse or “detox” in which users eat only watermelon for a set amount of time. Duration varies—some TikTokers eat watermelon consecutively for three days in a row, while others claim to have followed the routine for 30 days or more.

      Based on social media, it seems there are many ways to approach the watermelon diet. One TikTok user blended watermelon with lemon and fresh mint and consumed six bottles a day for seven days. Another user drank watermelon as juice for three days before returning to their regular diet and said they lost 1 kilogram in the process (they also called out how the diet gave them leg cramps, supposedly due to lack of nutrients).

      People are drawn to the watermelon diet’s detox-like effect, however, the idea that it cleanses your system, so to speak, isn’t necessarily accurate.

      “The idea is to clear toxins and kickstart weight loss without feeling too hungry, [but] you don’t need to consume a type of food to detox the body,” says Cassetty. “Your body is designed to eliminate toxins on [its] own—that’s what your kidney and liver do for you every day naturally,” she points out.

      Benefits Of The Watermelon Diet

      There is no scientific evidence to support a watermelon cleanse. That said, watermelon itself is a nutritious food packed with vitamins and antioxidants, according to the U.S. Department of Agriculture (USDA). It contains vitamin A, which can help your vision and immune system, per a study published in the Journal of Clinical Medicine—along with vitamin C and vitamin B6, which have similar immune-boosting benefits. Watermelon also contains lycopene, which has been linked to decreases in heart disease and certain cancers, per the USDA. Additionally, the amino acids in watermelon may help reduce blood pressure and support exercise performance, according to a recent study.

      Watermelon is a low-calorie fruit that’s made of approximately 90 percent water, per the USDA—so if you’re trying to stay hydrated and achieve a calorie deficit, it might be a helpful snack for weight loss. Daily watermelon consumption may help reduce body weight and body mass index (BMI), per a study published in Nutrients, and eating it regularly may help you lose weight due to its low sodium, saturated fat and cholesterol, according to a recent study.

      Risks Of The Watermelon Diet

      Despite its benefits, the fruit-forward fad diet can come with harmful side effects. “Drastically reducing calorie intake may make you feel dizzy, lightheaded and nauseous,” Cassetty says. Eating tons of fruit can also overwhelm your GI system and potentially lead to gas, bloating and diarrhoea, she adds.

      “[The watermelon diet] is not suitable if you are pregnant, nursing, or if you have a health condition, eating disorder, or history of disordered eating,” Cassetty says. It’s also not recommended if you work out a lot since watermelon doesn’t contain enough fuel for activity and recovery, she adds. The diet also negatively impacts your ability to respond to hunger cues, enjoy nourishing meals and can hinder your ability to learn what a well-balanced meal actually is, Cassetty says.

      Ultimately, this is an extreme diet that experts recommend you avoid. “Any diet that aims to restrict sets the user up for ultimate failure,” says Keri Gans. The watermelon cleanse focuses on a “quick fix” rather than introducing sustainable healthy habits to kickstart weight loss, which in itself is problematic, she says.

      Does the watermelon diet work for weight loss?

      By only eating watermelon (which, again, is mostly water), you’ll likely see weight changes within a few days. However, the watermelon diet is a short-term solution and is not a sustainable weight loss practice. “You will [likely] lose water weight, but once you start eating other foods, all your weight will come back,” Gans says.

      The trend can seem appealing for folks on a weight loss journey since it feels attainable and lasts a short time compared to other diet plans, says Cassetty. “[It] seems more approachable than other fasting protocols because it is very clear cut,” she says. “When eating feels overwhelming, having a clear plan feels doable.” But by eliminating other foods and only focusing on one, you aren’t learning anything about healthy eating habits, Gans adds.

      The bottom line? Watermelon may work temporarily, but it shouldn’t be the only thing you’re consuming for weight loss. “Even though watermelon is a healthy food, it is not healthy to exist on watermelon alone—and that would be the same for any single food, whether it’s cake or kale,” Cassetty says. By only focusing on one item, you’re eliminating vital proteins and healthy fats, which are essential nutrients for the body, she says.

      How To Jumpstart A Weight Loss Journey Instead

      If weight loss is your main goal, there are healthier options out there than the watermelon diet, says Gans. Experts recommend shifting your mindset away from restricting foods and instead focusing on what you should include. “You can start by adding a fruit to your breakfast, then adding a vegetable to your lunch and dinner,” says Cassetty. This is especially helpful since most people don’t get enough fruits and veggies in general, she says.

      Although Cassetty and Gans do not recommend the watermelon diet, eating the popular fruit could help accelerate weight loss if combined with other balanced food groups. For example, eating watermelon as a snack may help you eliminate cravings in between meals or function as a dessert substitute to help you cut back on sugar, they say. Ultimately, integrating watermelon into your diet can help with weight loss, but shouldn’t be viewed as the end-all, be-all solution.

      This article by Lauren Dresner was originally published on womenshealthmag.com. More

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      How One Woman Overcame Diet Pill Addiction And Reclaimed Her Life

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      Monique Eloff has regained control of her body and eating habits and is now South Africa’s own Supreme Queen Global Earth Africa. But when she was 18, a bad breakup saw her struggling with diet pill addiction. Here, she tells her story to inspire and educate other women about the dangers of weight loss pills and how she regained control of her body – and eating habits.

      The impetus

      For four years, Monique had been battling with her weight and was trying to shed unwanted kilos. In 2005, when Monique was 18, a heartbreaking break-up sent her into depression and she tried to regain control by becoming fixated on losing weight. “My addiction started after going through a major relationship breakup and my inability to deal with the pain, the loss, the rejection and feelings of ‘not being wanted’,” Monique reflects. “I became obsessed with losing weight.” Monique visited a dietician but it didn’t work, mostly, Monique thought, because of a hormone imbalance caused by prolonged chronic stress that threw things out of whack in her body.

      The beginning of a diet pill addiction

      Thereafter, Monique tried an endocrinologist, but her treatment was expensive and she opted out.

      It was around this time that Monique discovered weight loss pills. “I was introduced to a substance called ephedrine. In year one, I mixed ephedrine with cayenne pepper to make my own weight-loss tablets,” she says. “That worked really well. I started to lose weight and I experienced increased energy levels and I also experienced higher performance at varsity and even better grades in my studies.” Unfortunately, Monique started building up a tolerance to the drugs and needed more to keep losing weight. To get there, she turned to ephedrine in its purest form. “At certain points, I even refined it for snorting,” she confesses.

      “One thing led to another. I could not sleep because of the adrenaline rush effect one gets using ephedrine. Then, I started taking sleeping tablets at night. I could not eat, because ephedrine is a potent appetite suppressant and I battled with fatigue and in turn, balancing my studies and my part-time work became extremely difficult. I was already on my way to complete burnout. My ability to cope, concentrate and perform was diminished,” she says.

      READ MORE: 10 Wellness Quotes By Miss SA Natasha Joubert (That We Absolutely Loved!)

      The turning point

      There were signs of the diet pill addiction that others could see – but she couldn’t. For one, she had limited self-control, talked a lot and experienced severe reactions to stress.

      On the inside, Monique was privy to extreme thirst, heart palpitations and shakiness. She felt depressed, anxious and sensitive. “Ephedrine certainly kept the weight off but the weight of the addiction literally crushed the life out of me and it left me feeling a great deal of shame, guilt and regret,” she says.

      Added to that, she was experiencing gastrointestinal disorders, mood swings and shortness of breath. Her central nervous system was beginning to shut down and Monique was forced to get help. “I had no choice; my body made the decision for me,” she says. In 2007, Monique was hospitalised and underwent treatment.

      READ MORE: Author Janine Jellars Shares Her Simple Wellness Routine

      The change

      “I received treatment that was aimed at opening up the receptors in my brain in order for the normal flight or fight response mechanisms to start functioning again,” Monique explains. “My body experienced inefficiencies in secreting adrenalin, serotonin and other key hormones. I had a complete imbalance in my body.”

      With treatment, Monique slowly started to improve, but the road to healing was long. “Diet and sleep played a crucial part in my recovery. I had to teach my body what a normal healthy intake of food consisted of and looked like, at frequent and consistent intervals,” she says. “Over time my mood and concentration levels improved. I could literally feel balance coming back to my body, and it felt amazing. The toughest part was the realization of how far I’ve taken my addiction and the damage it has done. The impact it had on my loved ones. What I’ve lost in the process and the fact that I had to drop out of varsity in my third year. I felt like a complete failure. I think my mental scars outweigh the physical scars, and for me, the biggest battlefield was my mind.”

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

      The glow up

      Through all this, Monique feels that she’s grown a lot as a person. “My mess has become my message and today I get to tell my story unapologetically. I still have feelings of shame, guilt and regret; however, it shows that I am human and that it matters to me,” she says.

      Now, 16 years later, Monique is at a happy weight and is taking things further in her life, earning her spot as the reigning Supreme Queen Global Earth Africa for 2023. “My wounds have given me great wisdom,” she notes. “This journey on earth is all about unbecoming to become, letting go of the things that are no longer serving you well.” More

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      It’s Possible To Reverse Type 2 Diabetes, According To One Woman Who Did It 

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      Type 2 diabetes is often referred to as a lifestyle disease. Even so, it can be a lot to manage, with injections and closely monitoring blood glucose levels throughout the day, as well as closely managing food intake to make sure levels don’t go off-kilter. But is it reversible? Some say yes, with a healthy lifestyle and most especially, with weight loss. One woman managed to remove the disease from her life when she underwent bariatric surgery and lost weight in the process. Here, Jo-Anne Campbell’s story of how she could reverse type 2 diabetes.

      It started with tumours

      My journey started very strangely, with my sister having a dream in 2010 that I would die in January 2011. She has a foresight for these things. I put this dream of hers aside just to be confronted with a hard reality in January 2011. It was a very hot day as I remember and I decided to drink my husband’s last beer in the fridge. After falling asleep for a few hours, I woke up with pain in my abdomen and found that it had swollen significantly. I looked nine months pregnant.

      After seeing specialists and having tests and scans done it was determined that my liver was the issue. The scans showed my liver, which looked like pencil holes punched in it. It contained 43 tumours called adenomas in it. Each tumour has a possible 3 percent of becoming cancerous. One of the tumours had bled inside itself and became hard. It measured 5 by 7 cm in size.

      At this stage, I developed diabetes, high blood pressure and cholesterol. My specialist did not know what the tumours were exactly or how to treat them. Fortunately, I was referred to the best liver specialist in Africa. He could only remove four tumours – the liver and the tumours were fused together. There were just too many and because it was my hormones causing these tumours, I could not receive a liver transplant as my body would only make more tumours. The specialist did the surgery and it was successful. After one to two years, I managed to lose 20kg. I regained all and more weight over a span of five years and just accepted all the weight for another three years until I felt unwell again. I started eating increased portions and dropped all the exercise completely. That combination allowed the weight gain to increase. I weighed close to 110kg.

      Spiralling out of control

      With this increase in weight, my diabetes spiralled out of hand and no medication could help bring the sugar levels down. I was at this point very unhealthy and had to manage my increased blood pressure and diabetic medication. Every time the diabetic nurse saw me, she recommended to my doctor that they increase the insulin. In the end, I was on 120 units of insulin per day.

      I was plagued with exhaustion, not only physically but mentally as well. I became anxious when my sugar levels increased as well as my insulin medication at each visit with the diabetic nurse. That’s when I realized I was in a bad space regarding my health when one Sunday afternoon my left leg went numb and experienced heart palpitations. I thought I was going to have a stroke. That’s when I decided I was dying a slow death.

      The change

      I spoke to my doctor and told him I felt like I was dying and I knew I would not make it to 50 and my youngest child was only three years old at the time. With that, he gave me my last and most invasive option. Bariatric surgery, better known as a gastric bypass. That surgery happened in 2019 and has been very successful thus far. My diabetes disappeared within four days, as well as my high blood pressure and cholesterol.

      My lifestyle changed drastically after the surgery. I lost 35kg in ten months, a rapid change because of the reduction of my food intake and only managing to each certain food. After the operation, I could only manage a few tablespoons of soft foods a day. Then I could manage half a cup or 125ml three times per day. I drank a supplement most of the time. Now, I can manage about a 200ml of food but I must remember to eat slowly. I increased my exercise by two hours per day and started running.

      Jo-Anne Campbell who worked to reverse type 2 diabetes.

      The glow

      Now, I’m in a much healthier space. The bariatric surgery was by no means a quick fix. Life as I knew it changed drastically for me, especially after losing 35 kg in 10 months. I am able to do things like running, weight lifting and many other physical activities I never thought I would attempt.

      Today I feel like my past was a terrible dream that I woke up from. My confidence and energy levels have spiked instead of my glycaemic levels. I have a new love for life and have discovered that I should make the most of the health that I have gained during this time. I have no regrets about starting this journey as I can be alive to see my family grow and not have the fear of leaving them due to my health.

      Jo-Anne has written a book about her experience, called Memoirs of a Diabetic Survivor, available soon. More

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

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      Ah, another day, another viral TikTok challenge. This time, creators on the app are championing a novel approach to weight loss: the 30-30-30 challenge, which involves eating 30g of protein within 30 minutes of waking up, followed by 30 minutes of exercise.

      As with anything, there are merits and sticky points when it comes to the viral challenge. We spoke to the experts about the 30-30-30 challenge to see how it holds up against the tried-and-true weight loss approaches we know and (seem to) hate: consistent exercise paired with a varied, healthy diet.

      Meet the experts: Claire Julsing-Strydom is a registered dietician specialising in PCOS and weight loss at Nutritional Solutions. Martene Michael is a registered dietician at Nutri Dynamix and is currently completing a Master of Medical Science specialising in the impact of certain dietary patterns on the human body.

      So… What is the 30-30-30 challenge?

      Put simply, the 30-30-30 challenge involves three simple things. Wake up and within 30 minutes, eat 30g of protein. Then, do 30 minutes of steady-state cardio exercise. This exercise can be something very simple like bike riding or a walk. The aim is to keep your heart rate at around 135bmp (beats per minute) while being able to walk or read comfortably.

      This method was first seen in Timothy Ferriss’ book The 4-Hour Body but was made popular by biologist Gary Brecka on TikTok. The idea is that this forces the body to burn fat, as opposed to burning lean muscle (lean muscle burns fat at rest).

      READ MORE: What Is The 75 Hard Challenge—And Is It Safe? Trainers Break Down The Pros And Cons

      What does 30g of protein look like?

      While you’re welcome to eat a combination of carbs and fats with your meal, in order to reap the benefits of the 30-30-30 challenge, your protein must be at 30g.

      This looks like:

      Three scrambled eggs with cheese

      A protein powder shake

      High-protein bread or flapjacks

      1 cup of Greek yoghurt with berries and peanut butter

      A tofu scramble

      What does the 30 minutes of exercise look like?

      Since you’d need to keep your body at 135 bpm, stick to steady-state cardio. This could look like:

      Walking

      Riding a bike

      Stepping

      Running slowly

      Dancing

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

      What are the benefits of the 30-30-30 challenge?

      A high-protein breakfast is a win

      Experts agree that a filling breakfast is a slam dunk towards weight loss goals. “I think it’s a great idea to wake up, have decent protein for breakfast and then exercise,” says registered dietician Claire Julsing-Strydom. “As a dietician, I often see people do things like oats, but add no protein, or they have toast with avo, which is fat but no protein – and they find that their energy levels dip throughout the day, they get hungrier throughout the day. We know that protein does give us more satiety and it helps with glucose control, too.”

      Martene Michael, a registered dietician, agrees. “With intermittent fasting, eating breakfast has been a hot topic of debate for a while. This 30-30-30 trend brings back breakfast, and I am all for it,” she says. “Encouraging a nutrient-dense, high-protein breakfast may be helpful in improving satiety and in turn, helps to reduce the consumption of high calorie, nutrient-dense foods throughout the day. Research continues to find that eating a protein-rich breakfast may be useful in stabilising blood sugar levels, combats insulin resistance and assisting in long-term, sustained weight loss.”

      Pre-workout fuel is a great idea

      “We also know that exercising straight after a meal helps with glucose control so I think what we’re getting here is the better blood glucose control with the protein,” says Julsing-Strydom.

      We also know that fasted cardio might not be a great idea when it comes to fat loss. “In the popular TikTok video, Brecka discusses the dangers of working out in a fasted state,” notes Michael. “Exercising in a fasted state can lead to the depletion of glycogen reserves, which typically occurs around 20 minutes into a workout. Once glycogen stores are exhausted, the body may resort to breaking down lean muscle tissue to sustain energy levels. This process can compromise muscle integrity and hinder the overall effectiveness of the workout.” Added to that, says Michael, “Consuming protein before a workout can help to prevent muscle breakdown during exercise and can provide amino acids as a readily available energy source during exercise.”

      READ MORE: What Is Cozy Cardio On TikTok? Trainers Weigh In On The Comfy Workout Trend

      What should you watch out for while doing the 30-30-30 challenge?

      According to Michael, make sure that your pre-workout meal also contains some form of healthy carbohydrates.

      “Our brain and muscle’s primary fuel source is carbohydrates. Thus, rather than aiming to hit 30g of protein in a pre-workout meal, it would be advisable to aim to consume a balanced pre-workout meal, consisting of easily digestible carbohydrate and protein sources – such as a light protein shake, rice cakes with fat-free cottage cheese or a low fat/fat-free mini yoghurt with some berries, seeds or nuts,” she says.

      Not everyone can eat that early

      Per Julsing-Strydom, some women might find it difficult to eat a rounded meal within 30 minutes of waking. “If someone would struggle to get this amount of protein in the morning, we’d normally recommend a shake so overall I don’t think this is a bad thing,” she notes. If this is you, it’s not necessarily a bad thing to eat a bit later, says Julsing-Strydom. “I think we mustn’t get into rigid formulas like this – normally those are the ones that do well on social media for the new diet on the block,” she says.

      Steady-state cardio is great, but might not burn all the fat

      “While LISS cardio has its benefits, it is not a magical or exclusive method for fat burning. The perception of any exercise as a ‘fat-burning’ solution can be misleading, and it’s important to understand the broader context of weight management and body composition,” warns Michael. “LISS (low-impact steady state) cardio may be effective for certain individuals. However, for others who have a higher baseline fitness level, this type of exercise may prove to be ineffective. Thus the type of exercise recommended should be based on a personalised approach.”

      READ MORE: Here’s How To Make Weight Loss Goals That Will Actually Stick in 2024

      Overall, experts warn against being too rigid in your weight loss approach. The 30-30-30 challenge, while helpful and potentially healthy, does have a rigidity to it that might not work for everyone. “As with any trending diet, caution is advised, and consulting with a registered dietitian or healthcare professional can provide personalized guidance tailored to your specific needs and goals,” says Michael. “Ultimately, creating a sustainable and healthy lifestyle involves adopting practices that work best for your body to promote long-term health and well-being.” We couldn’t agree more!

      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. More

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

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      If you’re trying to lose weight, chances are you’ve thought about weight loss pills. They’re tantalisingly simple and easy to use: just pop a powerful supp and watch as the fat melts away, right?

      If only. Weight loss pills work if the fundamental principle of weight loss is in place: a caloric deficit. “A calorie deficit is necessary to lose weight,” says Megan Lee, a registered dietician at Gabi Meltzer Dietician. “This is established when the body is using more energy than it is taking in from food. Calorie deficits occur through behavioural changes like increasing energy expenditure through movement or decreasing total calorie intake through dietary modifications. They do not occur from simply ingesting the compounds found in diet pills.” But that doesn’t stop weight loss pills from creeping up and doing the rounds on TikTok, where people swear by its efficacy. The results are more likely from a healthy diet and plenty of movement which contributes to a caloric deficit.

      Nonetheless, we decided to closely investigate the plethora of weight loss pills around to see how they actually work. We chatted with experts and scrutinised the studies to bring you fact-checked information about each supp we could find online that’s popular. Without further ado, the weight loss pills and how they work.

      CLA Safflower

      What it is

      CLA stands for conjugated linoleic acid—a fat high in monounsaturated and polyunsaturated fats (a.k.a. the good kinds). Safflower is a plant that looks like a dandelion but isn’t. The oil extracted from it is produced by the seeds of the plant, which contains CLA.

      What it does

      Well… not much. According to one 2007 study, CLA supplements could increase fat oxidation (the process by which the body breaks down fats into smaller molecules so they can be used for energy). The study also found that CLA could burn energy during sleep. Sounds promising!

      Does it work?

      The bad news? The study involved less than 50 subjects, which is less than the required amount to really move the needle and conclusively say that this weight loss pill works. Added to that, safflower oil only contains a small amount of CLA—about 0.7 milligrams of CLA per gram of fat. More is probably needed to really induce the effects listed above.

      READ MORE: Can CLA Safflower Oil Supplements Really Help You Lose Weight?   

      Garcinia Cambogia

      What it is

      Ah, the fave weight loss supplement for aeons. This strange-sounding word is actually a fruit commonly grown in India and Southeast Asia. The rind contains a chemical (hydroxycitric acid or HCA) which is where the crux of weight loss claims stem from. It’s been studied for its appetite-suppressant effects, which is why so many weight loss pills contain the extract.

      What it does

      Per studies and reviews, the appetite suppressant effects are said to be what facilitates weight loss. Pretty clear, right – the less you eat, the less your caloric intake, meaning you’d be in a caloric deficit, leading to a slimmer figure.

      Does it work?

      Erm… kind of. The claims that garcinia cambogia works are down to very few robust randomised studies. Only five of these showed any amount of weight loss. In those studies, participants didn’t see the needle move much in the direction of weight loss. “While weight loss may have occurred in some of the studies, most showed no clinically significant reduction in body fat or body weight,” says Lee. “Dietary modification and physical activity remain the most suitable method to alter body composition in the general population.” Added to that, per one expert, your weight loss from taking the supplement is around half a kilo – hardly enough to write home about.

      READ MORE: Exactly What You Need To Know About Garcinia Cambogia Extract For Weight Loss

      Yohimbe

      What it is

      Made from the bark of an evergreen tree, called Pausinystalia yohimbe. The tree grows in West and Central Africa in lowland forests. From the bark comes yohimbe, and the supplement is used to treat erectile dysfunction as well as weight loss.  

      What it does

      Yohimbe is an alpha-2 adrenoceptor antagonist, meaning that it enhances the release of both serotonin (the happiness hormone) and norepinephrine (your fight-or-flight hormone). The alpha-2 adrenoceptor antagonist serves as the crux of where weight loss is thought to happen. Using the receptor, it’s thought that it could block receptors in fat cells which could theoretically result in weight loss. One study looked at 20 obese females who consumed a measly 1,000-calorie diet for three weeks while taking yohimbe. They lost more weight than those in the placebo group. It’s worth noting that the subjects took 5mg of yohimbe four times a day.

      Does it work?

      We’d need more robust studies to confirm if yohimbe works for weight loss or not. Other studies concluded that yohimbe had no significant impact on weight loss.

      Berberine

      What it is

      Berberine is a compound found in many plants, including barberry, goldenseal and goldthread. (Never heard of ‘em? Us neither. We move.) It’s been cultivated and used for over 3000 years in China and South Asia. The parts of the plant barberry have been used in different ways.

      What it does

      Now, the fun part. The possible health benefits come from how it affects enzymes in the bod. It’s been associated with lowering cholesterol, maintaining a healthy heart, controlling blood sugar, lowering blood pressure and helping with the symptoms of PCOS. When it comes to weight loss, it’s thought that the resulting fat loss might come from how it interacts with insulin and the hormones that keep fat cells in check. Per one study, it might increase brown adipose tissue (the good kind) and its activity, leading to potential fat loss.

      Does it work?

      According to the National Center for Complementary and Integrative Health, the jury is out on this one. Some studies find that it’s effective, while others say it’s not worth your moola. Plus, existing studies featured people with comorbidities like diabetes or fatty liver disease, so any resulting weight loss might be a result of berberine on these existing conditions. What we really need is concrete and reliable studies to link berberine to weight loss.

      READ MORE: Nature’s Ozempic: What Are The Benefits Of Berberine? 

      Psyllium husk

      What it is

      The brown powder, eschewed once for its texture, is making a strong comeback with claims that it could lead to weight loss. A soluble fibre, the husk is used in laxatives and treats high blood sugar, diarrhoea and high cholesterol. It absorbs water fiercely, making you feel fuller for longer.

      What it does

      It’s superpower appears to be that it boosts satiety, making you feel fuller for longer – a powerful technique in weight loss efforts.

      Does it work?

      Proponents claim that psyllium triggers receptors in your intestines, promoting fullness so you’re less likely to eat more. Cue caloric deficit note up top. While this is indeed the chief mechanism of Ozempic, psyllium husk does not work at all in the same way as the drug. Ozempic works in the brain; psyllium husk works in the gut temporarily.

      Scientific evidence is also mixed as to whether or not taking this supplement will result in weight loss. However, upping your fibre intake is a good idea, so use the husk to fill up, but watch that you don’t overdo it. If you’re taking medication, don’t take psyllium before your meds – these could interfere with your medication’s absorption.

      READ MORE: Is Psyllium Husk A Viable Alternative To Ozempic?  

      What it is

      You’ll know this one. It’s one of the most drunk teas in the world with powerful health benefits. Green tea is rich in antioxidants, promoting heart health, boosting the liver and brain and even helping skin glow.

      What it does

      It’s a mainstay in weight loss pills. The main idea: since green tea is rich in catechins and caffeine, these compounds are attributed to its weight loss properties. That’s because caffeine and catechins are known to regulate the hormones that assist in thermogenesis (a kind of fat-burning process). In short, thermogenesis is the process during which calories in your body are used to digest food and produce heat. It’s also thought that green tea suppresses appetite, leading to weight loss.  

      Does it work?

      In one 2005 study, people who took a mix of green tea extract, caffeine and guarana before every meal burned around 179 more calories 24 hours after. However, other studies found that green tea extract had no significant effects. Plus, having too much green tea extract could damage the liver, leading to liver failure. Be very careful with your brew.

      Apple cider vinegar

      What it is

      Apple cider vinegar, or ACV, as it’s called, is a vinegar made from crushed, fermented apples, yeast and sugar. Standard fermentation stuff. It’s used in food and in almost everything else, from curing UTIs to helping heartburn to bloatedness. So it’s natural that we turned to ACV for weight loss.

      What it does

      ACV has high levels of acetic acid. This acid has been shown to improve metabolism and can prevent fat deposition in mice. From there, various studies started rolling in that found ACV can deliver modest weight loss.

      Does it work?

      We’ll let Dr Robert H. Shmerling, Senior Faculty Editor at Harvard Health Publishing, say it for us. “In all, the scientific evidence that vinegar consumption (whether of the apple cider variety or not) is a reliable, long-term means of losing excess weight is not compelling.” However, ACV might prevent blood sugar spikes, making you feel better. That’s about it.

      READ MORE: What To Know Before Taking Apple Cider Vinegar Pills To Lose Weight

      What it is

      Green coffee beans are coffee beans that are not roasted. The active chemical in the raw bean, chlorogenic acid, is destroyed when one roasts the bean. It’s thought that this acid is what contributes to weight loss.

      What it does

      A natural antioxidant, it’s thought that chlorogenic acid keeps inflammation in the body at lower levels and could also lower blood pressure. The chemical may work by lowering blood sugar and blocking a fat build-up but studies are yet to validate this claim.

      Does it work?

      When it comes to weight loss, the research is murky. Some claim that when taking green coffee bean extract and a low-calorie diet, you’ll lose more weight than just being in a caloric deficit. But the amount of weight difference isn’t significant enough to support the claim. Plus, green coffee bean extract doesn’t come without its own side effects, ranging from headaches and upset stomachs to heightened anxiety. Use with caution.

      Sea moss

      What it is

      Sea moss, or Chondrus crispus, is a type of algae that grows in Atlantic oceans. It grows in different colours, from purple, white and green and each colour has its own set of benefits.

      What it does

      Sea moss has a long list of purported benefits that should be studied more thoroughly. They contain vitamins and minerals, are low in calories and are reportedly high in live bacteria that support the gut. Because it’s high in fibre, it might work for weight loss by keeping you fuller for longer, preventing you from overeating and leading to that all-important caloric deficit.

      Does it work?

      The research on sea moss is fledgling at best and more needs to be studied before experts can make a definitive link between weight loss and the ocean grub.

      READ MORE: Um, People Are Using Sea Moss For Weight Loss But Does It Work?

      All in all, while weight loss pills could yield results, they’re no replacement for the tried-and-true expert-approved weight loss methods. What that looks like? Regular exercise and a healthier diet. “Taking diet pills may have a small effect on weight loss, but they do not foster positive behavioural changes that ultimately lead to sustained weight maintenance, positive self-esteem or longevity,” says Lee. “Many of the beneficial components of weight loss pills can be taken in through an adequate and varied diet. Building on beneficial habits around food intake, movement and mental well-being is more likely to create a lifestyle that enhances overall health, longevity and acceptance of one’s self.” More

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      in diet and nutrition

      You Won’t Believe These 6 Health Benefits Of Homemade Chocolate Cake

      by

      When are peanut butter cookies and chocolate cake healthy? When you’re making them. Bust out a Bundt pan and cook up some perks…

      1. Less Stress

      Measuring out ingredients or kneading dough forces you to concentrate. These mindful moments calm the brain’s emotional centre – and direct blood flow to its impulse control hub. Which means you’ll feel more chilled overall.

      TRY RECIPE: This Beetroot Chocolate Cake Is So Moist It Doesn’t Even Need Icing

      2. Boosted Immunity

      Eeek, you’ve burnt the base! When it happens, focus on the upside: now you, too, can join the #PinterestFail sisterhood! Regularly flipping judge-y thoughts to more positive ones can lower stress hormone levels, which improves cell health and your body’s overall ability to fight off illness.

      3. Enhanced Cognition

      Any way you bake it, mixing up Grandma’s muesli rusks provides great brain benefits. Stringently following a recipe strengthens your procedural memory (a form of long-term recall that allows you to do something you haven’t done in years – you know, the “it’s like riding a bike” cliché). But going rogue – and say, holding the raisins and adding dried cranberries – flexes your smarts and gives your strategic reasoning skills a workout.

      READ MORE: 15 Wellness Journals To Kickstart Your Year

      4. A Healthier Heart

      Moving from counter to fridge and back does not = cardio for the day! But it does engage your muscles, which improves the way your body metabolises sugars and fats. Keep at it for two hours and you’ll net better blood-sugar levels – and, over time, significantly lower “bad” cholesterol. This, in turn, strengthens your ticker.

      5. A Longer Life

      Friends don’t let friends bake alone – at least not if they want to spend their golden years together. Batter-ing up with a loved one can build strong bonds that tack years onto your life. Sharing the fruit(cake)s of your labour is even better: generous acts lower inflammation levels, curbing your risk for chronic diseases like diabetes.

      READ MORE: Everything You Need To Know About Type 1 Diabetes

      6. A Slimmer Bod

      Isn’t it ironic? Indulging in homemade treats once a week buoys self-control, maintains a healthy-eating motivation (finally, a break from kale!) and prevents the “oh, what the hell” effect that leads to inhaling the whole tray. The key is planning the indulgence. Have one or two brownies warm out of the oven, then feed the rest to friends.

      Sources: Dr Nicole M. Avena, author of Why Diets Fail; Dr Elisha Goldstein, author of Uncovering Happiness; Dr Timothy De Waal Malefyt, Fordham University; Dr Emma Seppälä, Stanford University School Of Medicine. More

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      in fitness and body

      Here’s How To Make Weight Loss Goals That Will Actually Stick in 2024

      by

      Quick question: how are your New Year’s resolutions coming on? If your answer is a shifty, awkward silence, chances are the goals you set weren’t designed to set you up for success in the first place. Goal-setting can be a powerful tool, but it’s also a specific science. Get it wrong and that dress you’re aiming to fit into is going to stay at the back of your cupboard. But get it right and prepare to tap into a force of motivation that will help you achieve anything you set your mind to. The best part? It’s not hard.

      Achieving Your Weight Loss Goals: Know Your Motivation

      On the surface, this sounds pretty straightforward, but it’s super important to narrow down what actually motivates you. Understanding the benefits of your goals will help you achieve them, says Raeesa Seedat, dietician and spokesperson for the Association for Dietetics in South Africa. The key to finding those benefits is asking yourself “Why?”. So, if you want to lose weight, ask yourself why. Is it because you want to know what it’s like to walk up a flight of stairs and not be out of breath? Do you want to lower your blood pressure? Or are you just keen to see yourself with a six-pack of abs?

      Whatever your reason, make sure it’s something that has meaning to you; somehow it should better your life and there should be real value in achieving it. If you’re not excited about – and even slightly scared of – your goal, there’s a good chance you won’t stick to it. Once you’ve found your “why”, write it down and look at it whenever you feel like slacking off.

      READ MORE: How To Burn Calories Without Actually Exercising

      Get Smart

      Ever heard the saying, “Work smarter, not harder”? Surprise, surprise, it’s also the ultimate motto on the road map to being your own #goals. SMART is an acronym of the attributes that your winning goal should have. By ticking each one off, you’ll create a clear target to work towards – and achieve. Time to smarten up…

      Be Specific

      When it comes to planning, you can’t be unsure or vague. “A practical way to do this is to change desire into a clear goal,” says Dr Craig Nossel, co-founder of Evia Health. The first crucial step in setting goals is knowing exactly what you want to achieve. Saying, “I want to lose weight” is not good enough. “Your goal needs to be well defined. Instead, identify a specific amount of weight you want to lose, like, “I want to lose five kilos” or “I want to lose 10 percent body fat,” he says.

      READ MORE: Volume Eating: The Pros, Cons And Nuances Of The Weight Loss Approach

      Measure Up

      “There are a number of mistakes people make when goal-setting – mainly setting goals that are vague, unmeasurable or impractical,” says Nossel. It’s important that your goals are able to be measured, so choose your number, whether it’s a weight on the scale, a mark on a measuring tape or a distance you want to run. It could even be a move you want to master, like a pull-up. As long as you can measure your success.

      Make it Attainable

      Making sure your goals are attainable is as important as knowing exactly what you want to achieve. “If your goals are too difficult to attain, then not fully achieving them is most likely going to demotivate you,” says psychologist Jogini Packery. Never run further than a Parkrun? The Soweto Marathon probably shouldn’t be your first race. You have to hit that sweet spot of doable, but challenging. The Soweto 10-kay will still be twice as far as you’ve ever run (challenging), but with training, it’s totally possible. Remember that goals are there to challenge you to be better than you already are, so don’t be afraid to aim for something high, but break that lofty long-term goal up into smaller short-term goals – like running 10 kays, then 21, then 42. Or losing 1.2 percent body fat per month until, four months later, you’ve almost hit your goal of losing five percent! Setting smaller, achievable targets is a great way to keep you motivated because you see results almost constantly.

      READ MORE: How One Woman Lost Half Her Bodyweight – And Kept It Off

      Keep it Realistic

      It’s one thing to dream big, but you also need to be sensible. A 2016 study by Harvard psychologist Amy Cuddy found that unrealistic and poorly planned goals are the number one reason people become demotivated. “If, for example, you haven’t trained in months and suddenly go back to training at high intensity five days a week, the exhaustion and DOMS alone will be demotivating,” says personal trainer Aneeka Buys. You may find you skip a day because you’re tired and sore. That day becomes two and next thing you know, you’re back at square one. Instead, start with HIIT two days a week and plan to build up steadily from there.

      Time Yourself

      If your goal doesn’t have a cut-off date, you’re less likely to stick to it. A timeline keeps your eye on the prize. “You have to set a date by which you want to achieve your goal,” says Buys. Not having a time frame makes your goal seem less urgent – and then it becomes something you can put off. Hold yourself accountable by making a commitment, like signing up for a race. If you feel accountable, you’re less likely to become demotivated, says Buys.

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

      And Action!

      By now your weight-loss goal should look something like this: I will lose five percent of my body fat by 1 April. What you want to achieve is clear: you’ve set a time frame, it’s measurable, totally achievable and realistic. Now it’s time to map out your plan of action. How are you going to make this a reality? That’s where mini targets come in – things that may be different to your main goal, but will help you achieve it. For example, you may aim to get in four 30-minute workouts per week or meal prep every evening so you avoid the office canteen.

      A week’s worth of exercise and healthy eating? That’s an achievement within itself. But it’s also going to get you closer to that five percent fat loss. “It may seem trivial, but each step counts,” says dietician Raeesa Seedat. By taking the mini steps, you’re making progress that will ultimately lead to your end goal. In her study, Cuddy found that focusing on little bits of improvement was the secret to successful goal planning. By switching your focus to the little achievements you make daily, you’ll keep yourself motivated and before you know it, you’ll be your very own #goals. More