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      5 Ways To Switch Up Your Workout Routine To Lose More Weight

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      You’ve been working out a ton and are convinced this is going to be the week that the number on the scale is finally where you want it to be. And then… nope. Womp womp.

      Put away that sad trombone — with a few simple changes to your normal workout routine, you can finally start to see results. In fact, changing up your workout routine for weight loss is basically the secret sauce for making progress.

      “Your body adapts to your workout, so it’s important to tweak your normal routine so you continue to get the most out of it,” explains strength and conditioning specialist Noam Tamir. Here, some of his favourite ways to switch up your workout routine for weight loss.

      1. Warm Up (But Really Tho) For Weight Loss

      If you jump into your workout without prepping your body first, well, you’re a normal human being. But you won’t be able to perform as optimally (read: burn as many kilojoules), says Tamir — that’s why it’s crucial to begin with a good warm-up.

      “Start with a couple of mobility moves, like hip-opener drills, ankle drills, leg swings and neck nods,” recommends Tamir. “All of these will help get the synovial fluid — the fluid inside of your joints — moving, which will help with your mobility overall.”

      He also recommends paying some attention to your glutes, which are the biggest muscle in your body — and should be activated before any workout for max results. His activation moves of choice: single-leg bridges, lateral band walks and deadbugs. “If you do just a couple of these moves before you begin, your workout will be much more effective.”

      2. Work Interval Training Into Your Cardio Routine

      “Interval training helps you burn more kilojoules than you do when you’re exercising in a steady state,” explains Tamir. So if you’re a treadmill junkie, sprint for 30 seconds and then walk for 30 — and keep alternating that routine. Play with the incline to increase resistance, too, which will boost your weight loss. You can try a similar technique on a bike or an elliptical — basically while doing any form of cardio. “You’ll be working harder when you’re going faster, which will spike your heart rate, and ultimately help you get more from your workout overall,” says Tamir.

      3. Focus On Compound Movements

      Many of the machines at the gym target one specific muscle group, but if you’re focused on weight loss, your best bet for weight training is to opt for moves that use multiple muscle groups at once. “An example of this would be a squat versus a leg-extension machine,” explains Tamir. “You’re using more muscles overall, which ultimately means you’ll end up burning more kilojoules.” Look to free weights, which challenge your balance and fire up more muscle, so you’ll work harder.

      4. Lift More Weight

      Because — you guessed it — you’ll end up burning more kilojoules.“For your upper body, try increasing the weight you’re using by five to 10 percent each week,” says Tamir. “And for your lower body, increase the weight by 10 to 15 percent each week.”

      So if you’re lifting five kilos, try increasing the weight by about half a kilo for your upper body, and about one kilogram for your lower body (depending on the weights you have; it doesn’t have to be exact).

      And if you currently do only bodyweight stuff, start using weights. “The key is to choose a weight where you’ll still be able to do your moves with clean form.” (Because going too big and getting injured definitely won’t help you get in better shape.)

      5. Refuel And Rehydrate

      “If you don’t do this, your body won’t get the optimal muscle gain from your workout, which will limit the amount of kilojoules you burn in the long run,” says Tami. In addition to drinking lots of water, he recommends having protein post-workout — something like chocolate milk is great.

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

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      What Is The Macrobiotic Diet – And Can It Help You Lose Weight?

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      Rooted in Japanese culture, the macrobiotic diet espouses the Asian yin-yang philosophy and is all about bringing balance to your plate, and by extension, your body. It’s also endorsed by celebs like Ariana Grande, Gwyneth Paltrow and Sting. If you like whole grains and soup or are looking to try something new, this is the diet for you.

      Meet The Expert: Carla Chait is dietician and expert in macrobiotic eating

      The history of the macrobiotic diet

      The macrobiotic diet started in the 19th century. “Sagen Ishizuka, a Japanese army doctor trained in Western medicine during this time, became disillusioned with his craft when he was unable to cure himself of his own ailments using the allopathic approach to healing,” says Chait. He started experimenting with diet and postulated that the balance between potassium and sodium in the body is the foundation of health. He called for a rejection of the foundations of the Western diet (meat, sugar and dairy) and wanted a return to the traditional Japanese diet that prizes miso soup, brown rice, pickles and seaweed. “Ishizuka healed many patients with his approach to diet and health and became famous throughout Tokyo as the ‘Anti-Doctor Doctor’,” says Chait.

      So… what is the macrobiotic diet?

      You don’t need to buy the entire Japanese grocery store to get the benefits. The diet focuses on whole grains, legumes, vegetables and yes, seaweed as the principal foods, says Chait. Added to that are white-meat fish, nuts and fruits.

      What can you expect on the macrobiotic diet?

      While you’d be mistaken for thinking the diet, while being whole foods focused, is just a dolled-up vegetarian diet, you’d be wrong. Key differences include its ideological and energetic bases. The idea is that by eating the right foods, you can powerfully affect your health and well-being. Prized is food that is locally grown, less processed and options low in saturated fats.

      “People eating a Macrobiotic diet can expect increased physical stamina and mental clarity,” says Chait. “Eating whole foods gives one a ‘whole’ or expansive view of the world. Eating Macrobiotically not only changes one’s health then but also changes one’s life.”

      Will it help you lose weight?

      Since the diet prizes fibre and downplays fat content, you could very well shed kilos. “A high-fibre diet ensures that the digestive system is toned and functioning properly, while also stabilizing blood sugar,” says Chait. “The fat sources in the diet are largely mono- and polyunsaturated, which is good for heart health. Eating Macrobiotically will improve one’s overall health and ensure that energy is flowing smoothly through the body so that excess weight is discharged.”

      Who does it work best for?

      Well, since most dietary recommendations prize the upping of fruits and vegetables and whole grains, it comes as no surprise that this diet will work well for pretty much anybody. “The diet is especially helpful for those who have had a lifetime of poor food choices, leading to stagnation and disease,” says Chait. “For those, the diet is truly miraculous in restoring health and well-being.” Research backs this up. One study showed that macrobiotic diet can lower cholesterol and blood pressure, leading authors to think that it might be a great diet for people dealing with cardiovascular problems. Another study posited that it’s a diet associated with decreased cancer rates. In cancer patients, macrobiotic diet has been known anecdotally to yield results and is associated with decreased cancer risk. However, more research is needed to confirm the benefits of this diet on cancer.

      And it works for women, too. “Women consuming macrobiotic diets have modestly lower circulating oestrogen levels, suggesting a lower risk of breast cancer. This may be due in part to the high phytoestrogen content of the macrobiotic diet,” one study’s authors noted.

      Any supplementation required?

      Per one study, there’s a decrease in vitamin B12, vitamin D and calcium with people on the diet. But compared to National Health and Nutrition Examination Survey, this diet outperformed in terms of being anti-inflammatory and health-giving.

      Try these two recipes from dietician Carla Chait to get in on macrobiotic eating.

      Miso soup with daikon and shiitake

      Prep Time 15 minutes minsCook Time 15 minutes mins

      Course Appetizer, Main Course, SoupCuisine Japanese

      4 dried shiitake mushrooms1 tsp dried wakame leavesWater for the soup1.5 cups halved and sliced daikon radish1 tbsp barley misohandful chopped spring onion for garnish
      Soak the dried shiitake mushrooms in a bowl of water for 10 minutes to soften, remove the stems, and slice thinly.Soak the dried wakame leaves in a little water for 5 minutes to reconstitute and slice the leaves into small pieces.Place the sliced mushroom, wakame pieces, and the sliced daikon radish into a pot and add 3 cups of water.Bring to a boil and cook, covered, for 5 minutes.Purée the miso paste in a bowl with a little of the soup broth and then return the miso purée to the soup, stirring gently.Simmer, uncovered, for a further 3 minutes.Garnish each bowl of soup with chopped spring onion.

      Keyword miso soup, soup

      Fried rice with tofu and vegetables

      Prep Time 20 minutes minsCook Time 10 minutes mins

      Course Main CourseCuisine Chinese, Healthy, Japanese

      1 tbsp sesame oil½ cup diced onion½ cup sliced celery½ cup quartered and sliced carrots1 cup crumbled tofu2 cups cooked brown rice1 tbsp water1 tbsp soya saucechopped parsley for garnish
      Heat the oil in a frying pan.Add the onion, celery, and carrot and sauté for 2 minutes. Stir in the crumbled tofu.Layer the rice over the vegetable and tofu mixture and pour the water down the side of the pan.Cover and cook on low heat for 5 minutes.Stir in the soy sauce and cook for a further 2 minutes.Garnish each serving of fried rice with chopped parsley.

      Keyword fried rice, healthy fried rice More

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      Why Does It Feel So Much Harder To Lose Weight When You’re Short?

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      Putting on 2kg when you’re 1.8m tall is NBD — you might not even notice it. But to lose weight when you’re short? It can feel like a 🚨🚨🚨 situation. But here’s where things get really, really frustrating: Losing those same 2kg is also way harder when you’re short.

      “Short women have slower metabolisms,” explains Dr Craig Primack, president-elect of the US Obesity Medicine Association. “The average woman has a basal metabolic rate (BMR) of 1 400 calories (5 852kJ) per day. That means, if she lies in bed for 24 hours, she will burn 1 400 calories (5 852kJ). But I see women who are shorter than 1.5m with BMRs of 1 200 calories (5 016kJ), and some who are 1.7m or so at 1 750 (7 315kJ) or more per day.”

      Why Is Life So Unfair, Though?

      The short (lolz) answer: The smaller your body, the less energy it needs — and the less it burns.

      The longer version: Short frames naturally have less lean mass on them, Primack says. Lean mass includes your muscles, organs, bones, connective tissues — basically everything that isn’t fat or water. Lean mass is the biggest factor in how many calories/kilojoules you burn at rest, walking to work, or crushing it in the gym.

      In fact, research published in the medical journal PLOS ONE explains that the size of people’s kidneys, brain, liver and muscles accounts for 43 percent of differences between peoples’ basal metabolic rates. And, yes, organ size is proportional to overall body size and height, with short women having smaller vital organs than taller ladies, says nutritionist and strength coach Marie Spano.

      As if that weren’t sucky enough, shorties also tend to have less muscle. After all, it takes less muscle to power a short leg than it does a long one. Spano notes that each 0.5kg of muscle burns about six calories (26kJ) per day at rest – before factoring in things like exercise that up the burn.

      But if you’re a shawty, there are ways you can outsmart your naturally slower metabolism.

      How To Lose Weight When You’re Short

      1. Eat for your needs.

      You know that whole “stay in your lane” saying? It totally applies to the food on your plate, too. Match your meals and snacks to your personal hunger levels and energy needs, rather than assuming you can lose weight eating the same number of calories/kilojoules that taller ladies can, says registered dietician Betsy Opyt. So as much as you might want to, maybe don’t eat the same exact brunch and two mimosas as your super-tall bestie.

      If you really start paying attention to your hunger signals, you may automatically start eating less. After all, how starving you are is a reflection of your metabolic rate, according to one study from the American Journal of Clinical Nutrition. People with higher metabolic rates (think: tall people) are generally hungrier than those (ahem, shorter ladies) with slower metabolisms.

      2. Lift heavy.

      Even if you can’t make yourself grow a few centimetres, you can still catch up to your tall friends’ metabolic rates, Opyt says. The key is building lean, metabolically active muscle. (No, you can’t change the size of your organs.)

      That’s why she and Spano encourage all of their shorter clients to incorporate strength training into their workout routines. Primack votes for lifting weights at least two to three times per week, prioritising heavy weights and moves that work several muscles over using lighter weights and only working one muscle at a time. “It is better to lift a 10kg dumbbell once than a 0.5kg dumbbell 20 times,” he says. “Exercise to muscular failure stimulates the muscles even more.”

      3. Put back more protein.

      Protein is awesome for weight loss because it’s so satiating, putting the kibosh on blood-sugar swings and triggering the release of feel-full hormones. Obviously, when you’re trying to cut calories/kilojoules, that can help.

      But if you’re trying to adopt the metabolism of a much taller individual, you’re also going to need protein to build muscle, says Spano. A 2018 review published in the Journal of the International Society of Sports Nutrition shows that to get the most muscle-building out of your workout, you should eat 0.4 to 0.55 grams of protein per kilogram of your body weight four times per day. For a 68kg woman, that works out to four meals of 27 to 38 grams of protein each.

      4. Pay attention to vitamins and minerals.

      To lose weight, you have to take in fewer calories/kilojoules than you burn per day. There’s just no getting around it. Unfortunately, that means, to lose weight, you might have to cut calories/kilojoules pretty low — sometimes to 1 200 calories (5 016kJ) or even less per day.

      And hanger isn’t the only issue you’ll deal with if you’re cutting cals. It can also be hard to get all of the nutrients you need when you’re taking in less food, Spano says. Talk to your doctor or a registered dietitian to determine if you need to take a multivitamin or a fibre, calcium or other supplement. Primack adds that you should never go lower than 1 200 calories (5 016kJ) without the supervision of a bariatric or weight-loss doctor who can monitor your nutrient needs and minimise any muscle loss.

      K. Aleisha Fetters is a certified strength and conditioning specialist, training clients both in-person and online.

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

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      Um, Can You Drink Black Coffee While Intermittently Fasting Or No?

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      There are a few agreed-upon pleasures in life: Food is definitely one of them, coffee’s a close second, followed by photos of Ryan Gosling doing literally anything. Intermittent fasting—while, yeah, can help with weight loss—takes away one of those pleasures for hours on end (if you’re doing the 16:8 diet, for example, you go 16 hours each day without food).

      So here’s my question: You can look at all the Ryan Gosling photos you want in that 16-hour fasting time frame…but that won’t satiate you (no offence, Ryan). So can you at least have coffee, or does the world continue to be a cruel and unusual place?

      What is intermittent fasting?

      Intermittent fasting is a type of eating that only allows eating in certain periods of time. The window in which you’d eat varies largely, depending on what’s best for your body and the kind of approach you’d like. This could mean having your first meal at 12pm, with your last meal at 8pm, or vice versa. There’s no evidence that intermittent fasting yields better results than any other diet, but hey, different strokes for different folks.

      Can you have coffee while fasting?

      Good news: You can have coffee in the morning—as long as your coffee doesn’t have calories, says Abbey Sharp, dietitian and blogger at Abbey’s Kitchen. That means you need to drink it black. “You cannot add sugar or dairy because that would add calories, fat, sugar, and therefore stop the fast,” she says. (FYI: Liquid calories count during fasting, too).

      If you can’t stomach black coffee (and tbh, not everyone can), no-calorie sweeteners like Stevia can help you out. They’re still allowed while fasting because they don’t impact insulin or blood-sugar levels, says Sharp.

      The caveat

      However, if you’re at risk for diabetes, steer clear of sweeteners, per the WHO, which advises against using them. That’s because there might be a mildly increased risk of type 2 diabetes and cardiovascular diseases.

      So, coffee lovers can officially breathe a sigh of relief. But there is something you should keep in mind: Coffee on an empty stomach can irritate your gut. It can also worsen symptoms of heartburn or irritable bowel syndrome, says Sharp. Even more: “Having coffee on an empty stomach may also amplify any feeling of jitteriness and anxiety because it’s absorbed much faster,” she says. But that’s only a possibility since coffee affects everyone differently.

      And even if you’re not a coffee drinker, you don’t have to solely stick to water while intermittent fasting. Any calorie-free drinks—like sparkling water, black tea, and even sparkling flavoured water is totally fair game, says Sharp.

      So it looks like you can resume your daily routine of checking Ryan Gosling’s social media accounts over coffee. Wait…is that just me?

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

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      How To Lose Weight If You Don’t Know Where To Start, According To A Dietician

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      Weight loss. Just two words that carry so much, from the many, many (seriously, so many) diets to the multitude of mind-hacking that comes with it. A lot of work needs to go into it to try and shift kilos. But how to even begin to lose weight, if you’re not sure where to even start? As is our style, we turn to experts first. “As a registered dietician, I’m here to help you navigate a sustainable approach to achieving overall health and wellness that goes beyond short-term weight loss goals,” says dietician Gabi Meltzer. “I would love to help you shift your perspective from quick fixes and temporary results to building healthy habits that prioritise your well-being, both physically and mentally.”

      That means giving up fad diets, or quick fixes that promote a huge amount of weight loss in a short space of time. Per a dietician, here’s how to really begin your weight loss journey – and not have it end in tears of frustration.

      Meet The Expert: Gabi Meltzer is a registered dietician in Cape Town

      To lose weight, prepare for a mindset change

      That means re-looking your ideas around weight loss and what that really means to you. Do you need to look hot for a date that’s right around the corner? Or do you want to feel better, move better? Either way, turn to sustainable approaches rather than quick fixes. “To break free from the vicious cycle of fad diets, a change in mindset is necessary,” says Meltzer. “Instead of fixating on the number on the scale, shifting the focus toward cultivating healthy habits that contribute to our overall well-being is the most sustainable.”

      Focus on your eating habits first

      Per one paper that evaluated different studies on weight loss, “Healthier eating, but not physical exercise accounted for goal-setting-induced weight loss.” To help, try writing down everything you eat. Is it a lot of pizza or late-night pies and fewer than the recommended five-a-day of veggies and fruits? Writing things down can give you that distance and perspective needed to alter your eating habits.

      See a dietician

      Professional guidance can help move the needle since they’re expertly trained to give you those tips and encouragement when trying to lose weight. It’s a big feat – and you don’t have to go it alone.

      Try intuitive eating

      Here’s a popular trend that could actually help. “This is a self-care and body kindness framework that can be helpful in reconnecting to our body’s innate cues,” says Meltzer. Eat when you’re hungry and not when you’re bored or overwhelmed. It’s also a way to rebuild trust in yourself, especially if you struggle with binges. “[It’s about] learning to trust our bodies to make choices that truly nourish us, both mentally and physically,” adds Meltzer.

      Find an exercise you actually like

      Moderate exercise goes hand in hand with slimming down. But the key to sustaining your regimen lies in finding something you like to do. “Engaging in activities we genuinely enjoy can transform exercise from a chore to a pleasurable experience,” explains Meltzer. “When you find the type of movement that makes you feel energised, less stressed, happier, and more connected to your body and what it is able to do, you are likely to want to make this form of movement a regular part of your life.”

      Be gentle with yourself

      Real, sustainable weight loss takes time, so allow yourself to go slowly. That means you’ll be in this for the long haul. One way to think about it? Instead of focusing on what you’re eliminating, focus on what you’re bringing to the table. “Rather than fixating on strict rules or demonising certain foods or food groups, focus on adding more opportunity for a wide range of nutrient-dense foods,” says Meltzer. Keen to try new veg? Explore new recipes! You’ll find yourself free from restriction and less bored.

      Learn to accept your body

      Hating yourself will get you nowhere, and any problems you think will be solved through weight loss will likely still be there when it’s all gone. “Learning to appreciate and respect your unique body is essential for mental well-being and sustainable healthy habits,” says Meltzer. More

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      This 17-Day Eating Plan Will Help Get You Back In Shape

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      Are you feeling a little off track with your mid-year goals? Get ready to jumpstart your fitness journey and bid farewell to those stubborn kilograms. This 17-day slim-down plan from WH’s nutritional advisor will have you zipping up your cocktail dress in record time.

      This eating plan contains mostly whole, minimally processed foods, limiting processed, high-salt foods and added sugars.

      Reduce Bloating

      To reduce the risk of bloating, typical gas-forming foods like beans, cabbage, onions, peppers, cauliflower, Brussels sprouts and dried fruit have not been included. Also avoid raw apple, watermelon and chewing gum that contains sorbitol if these make you bloated.

      READ MORE: 28 Easy Food Swaps That’ll Help You Lose Weight

      How The Plan Works

      Build your own meals according to your preferences by choosing one of the five to six options provided for each meal and snack.

      You can have the snack whenever it suits you. If you prefer not to snack, you can add it to one of your three meals.

      During the 17-day period, avoid caffeine: caffeinated coffee, tea (except rooibos), chocolate and energy drinks.

      READ MORE: 5 Ways To Measure Healthy Portion Sizes Without A Scale

      Get the WH Eating Plan

      Download the meal plan and follow these tips for a new you in just 17 days!

      To maintain your new size, incorporate these eating tips into your diet going forward, or use this eating plan as a basis for creating a new, sustainably healthy way of eating.

      Extra Motivation

      Small Undated Wellness Diary

      Track your wellness and weight loss journey with one of these diaries from Typo. Inside you’ll find guides, calendars, quotes and tracking slots

      MyFitnessPal: Calorie Counter App

      Use this app to track your daily meals and activities during the 17 days. Plus, you can scan barcodes from local products and it has all the nutritional information.

      HS Motivational Water Bottle

      This 1L water bottle features motivational quotes and markers along the side, reminding you to stay focused, hydrated and determined throughout the day. More

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      Why Drinking Diet Coke Won’t Help You Lose Weight

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      Picture the scene: lunch has come and gone and, in offices across the land, Tupperware once home to prepped-ahead sweet potato, chickpeas and spinach lie empty. The sweet craving-fuelled temptation to attack a brownie is oh-so-real. But rather than blow a few hundred calories on a handful, women nationwide reach instead for so-called ‘guilt-free’ cans of chemically sweetened diet Coke.

      Are they ill-advised self-saboteurs for following healthy, totally ‘grammable meals with a diet fizzy drink? Perhaps – which makes it all the more tricky to admit I am one of them. A health editor who knows her nutrition – and should know better – but can’t get enough of the stuff.

      Another is Georgia Scarr. Glance at her Instagram and you’ll see all the healthy-girl hallmarks.

      Bird’s-eye view of eggs atop kale and roasted vegetables? Check. One lithe, toned body contorted into impressive yoga positions? Check again. But one lifestyle ritual that doesn’t make the edit is her diet cola habit.

      ‘I have a sweet tooth, but I don’t make a habit of eating junk food or sugary snacks,’ she says. ‘I monitor my calories, and I want them to be filled with something more nutritious than sugar. So if I can get that sweet taste via a calorie-free fizzy drink, that is kind of a win/win.’

      The enduring appeal of calorie-free fizzy pop might jar with the current ‘it’s a lifestyle, not a diet’ healthy eating zeitgeist. But Jane Ogden, professor of health psychology at the University of Surrey and author of The Psychology of Eating, isn’t surprised.

      ‘So-called “diet” drinks still appeal because, though people may package it as “eating well” or “looking after yourself”, many of us are essentially still dieting.’ And while our goals are more rippling abs than thigh gap, she is right in that the majority of us want to keep our body fat low.

      The problem with diet drinks

      ‘The word “diet” carries powerful connotations of being lean, healthy and in control,‘ Professor Ogden adds. ‘So while we continue to aspire to those things, “diet” labelling will draw us in – even if we’d rather not admit it.’ Put in those terms our fondness for diet drinks doesn’t seem so outdated.

      But are diet drinks actually helpful when you’re trying to get – and stay – lean? Bosses at Slimming World appear to think so.

      The organisation (offering weight loss help) classifies diet colas as a ‘free’ food – along with water and green vegetables – meaning that its members don’t have to track the amount they consume.

      But when you take a look at the evidence, this permissive attitude to drinks sweetened with chemicals such as sucralose and aspartame could be unhelpful.

      In one study, published in the American Journal of Clinical Nutrition, scientists found that participants who drank one litre of a diet fizzy drink daily gained 1.5kg after six months. The group who drank full-sugar soft drinks gained 10kg, so the diet option had less of an effect. But, if researchers were adding zero calories and zero sugar into their daily diets, why did the participants gain any?

      As it stands, there is no evidence-based answer. But Robert Lustig, professor of endocrinology at the University of California and leading anti-sugar campaigner, has a possible explanation. Essentially, that consuming artificial sweeteners can significantly alter your biochemistry and predispose you to gain fat.

      Insulin and weight gain: the link

      ‘The diet soft drink group gained weight not because they were increasing their calories, but because they increased their levels of insulin,’ he says. Made in the pancreas, insulin is a hormone that allows your body to use sugar (or glucose) from carbohydrates in the food you eat for energy – or store it for future use. ‘The more insulin you have in your blood, the more calories you will store as fat,’ adds Professor Lustig. ‘So anything that makes your insulin go up will make you gain weight.’

      Because they don’t contain any actual sugar, artificially sweetened drinks shouldn’t spike insulin. But in one study in the journal Diabetes Care, researchers split their study participants in two groups and supplied half with a diet soft drink. They then tested their glucose and insulin levels afterwards. They found 20% more insulin in the blood of those who had drunk the fake sugary drinks.

      Why? It’s all down to the fact that the body is primed to detect sweetness. So, when something sweet hits your tongue, specific receptors send messages throughout your system.

      ‘First, they send a message to the brain to say that sugar is coming. Then the brain sends a message to the pancreas telling it to expect the sugar, so it prepares to release insulin,’ explains Professor Lustig.

      But when you drink an artificially sweetened drink? The sugar never comes and the pancreas sends out the message that you need to seek out more glucose.

      Sugar vs sweeteners: What does the science say?

      Yasmin, 25, drinks several cans of diet cola weekly to help her stick to a ‘no-sugar lifestyle’.

      ‘I eat healthy fats through things like almonds and avocado – and I don’t count calories. I love having a can of diet cola because it means I can have the sweet taste without consuming any actual sugar.’

      Yasmin is confident that she will be keeping to her method. She’s down 12kg, wearing jeans for the first time in years. And she’s hitting the gym for strength and cardio sessions four times a week. ‘If these drinks help me stick to a plan that is definitely working for me, I don’t see it as a problem with it.’

      And yet, Professor Lustig warns that Yasmin may be making life hard for herself.

      ‘Drinking artificially sweetened drinks when you’re not eating actual sugar is self-defeating,’ he says. ‘The point of a “no-sugar lifestyle” is to de-sensitise yourself to sweet foods. But if you are regularly consuming sugar-free fizzy drinks then you are re-sensitising yourself daily.’

      Indeed, researchers at the University of Sydney found that adding artificial sweeteners to the diets of rats and flies resulted in an ‘imbalance in sweetness and energy’.

      After the brain realised it had the sweet taste without the dense calorie load it was expecting, it sent signals encouraging the animals to eat more – so it could reap the energy it had anticipated.

      ’What’s more, consuming the sweetener regularly actually increased the intensity of the natural sugary taste,’ says study author Dr Greg Neely. ‘So this increased the overall motivation of the animals to eat more.’ But, as before, more research – in humans – is needed.

      Beyond weight loss, are diet fizzy drinks healthy?

      There is still much we don’t know about how artificial sweeteners are linked to disease risk, too.

      While a recent study did show that people who drank diet drinks had an increased chance of developing cancer or strokes, lead author Dr Matthew Pase cautions that this is early observational research – so it is impossible to tease apart cause and effect.

      As for the claims that sweeteners such as aspartame could be cancer-causing? ‘The balance of evidence is that artificial sweeteners are safe for us to eat,’ says clinical dietitian Rick Miller.

      ‘Some small experiments on mice demonstrated a link between aspartame and the growth of cancerous tumours – but it is not clear if we can directly relate these results to humans.’

      Miller’s message for us habitual drinkers: don’t freak out, but do cut down – on all colas, be they ‘diet’ or full-sugar.

      ‘Regular and diet varieties contain phosphoric acid, which research suggests can reduce bone mineral density,’ he says.

      How to quit diet coke and other fizzy drinks

      Ready to consciously uncouple with your fizzy vice? Follow these three R’s.

      1/ Recognise

      ‘Next time you’re craving a fizzy diet drink, think about the context in which you drink it. Do you really want what is in the can or, instead, do you just want some fresh air – or some time to pause?’ says Ogden.

      Nail that, and you’ll be more able to see what you need – and one step closer to getting it.

      2/ Remember

      Think of your parting ways with artificially sweetened soft drinks like that break-up with your ex who you knew wasn’t good for you.

      ‘You’ll feel like you’re missing something, but it is not because you don’t have something that you need – you were fine before,’ says Ogden. ‘You feel like this because you created a space for something and it’s not there anymore.’

      3/ Replace

      That space needs filling will something else, but don’t expect tap water to effectively plug the gap.

      ‘Brew a herbal tea, or infuse a jug of water with chopped cucumber and mint,’ suggests Miller.

      Or, you know, have a snack. Something with essential antioxidant vitamins, fill-you-up healthy fats and sustaining fibre. which if you’re getting hungry between meals, you probably need.

      And let’s be clear – a stress fracture caused by weak bones is going to have a more detrimental impact to your aesthetic and athletic goals than a few mini chocolate brownies.

      Still, I can’t promise that I will have developed a willpower of steel and won’t have had a sneaky sip of my old poison by the time you have read this.

      But if I do choose to crack open a can, it certainly won’t be done mindlessly. Because, while a part of me may still be bought into the zero-sugar, zero-calorie promise, there is a big chance that my body is not.

      This article was first published in Womenshealthmag.com/uk. More

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      in fitness and body

      These Are The 20 Best Healthy Snacks For Weight Loss

      by

      If you’ve ever snacked your way through a jar of peanut butter in a day, you’re probably pretty damn convinced that snacking is your worst enemy when it comes to weight loss. But yeah, no. Snacks (you know, the healthy, well-portioned kind) can help ensure you don’t get so damn hungry you just say “screw it!” and give up on your whole diet. Still, whipping up your own perfectly portioned snack is way easier said than done. (Honestly, who knew a serving of peanut butter was only two measly tablespoons?!) Make things a whole lot easier on yourself and whip up these nutritionist-approved best healthy snacks for weight-loss snacks instead.

      1. Trail mix

      “My ideal healthy snack combines a little of each of the macronutrients—protein, carbohydrates and fats,” says dietician Kath Younger. “I love to rely on the combination of nuts and fruits, either fresh fruit or dried fruit for a longer shelf life. A small handful of trail mix is one of my favourite snacks that won’t spoil my appetite for my next meal.”

      Make it: Combine equal parts unsweetened dried fruit and unsalted roasted nuts (sorry, no M&Ms this time). Reach for a quarter cup of the mixture when you need a boost.

      Per serving: 682 kilojoules, 9 g fat (1 g saturated), 19 g carbs, 13 g sugar, 3 mg sodium, 2 g fibre, 5 g protein.

      The Master Trail Mix

      This mix, with pumpkin seeds and cranberries, will keep you going.

      On The Go Trail Mix

      Cashews, cherries and chocolate drops add sweetness to this nourishing mix.

      Woolworths Trail Mix

      This nut-based trail mix delivers nutrients and trace minerals.

      2. Yoghurt with nuts and berries

      Younger adds a sprinkle of nuts to protein-rich fat-free yoghurt for some satiating healthy fats. A small handful of berries or another chopped fruit will add texture and sweetness, plus filling fibre. It might sound basic, but it’s a classic snack for a reason.

      Make it: Combine 1/2 cup Greek yoghurt, 2 tablespoons chopped nuts, and 1/2 cup berries in a bowl.

      Per serving: 858 kilojoules, 11 g fat (0 g saturated), 13 g carbs, 7 g sugar, 43 mg sodium, 1 g fibre, 16 g protein.

      3. Sliced tomato with a sprinkle of feta and olive oil

      This savoury dish will make your taste buds happy. Tomatoes pack umami flavour, while feta adds tang and a little bit of salt.

      Make it: Slice 1 medium tomato (or slice up 1/2 cup of cherry tomatoes), and top with 28g feta and 1 teaspoon olive oil.

      Per serving: 556 kilojoules, 11 g fat (5 g saturated), 5 g carbs, 4 g sugar, 265 mg sodium, 1 g fibre, 5 g protein.

      4. Shrimp and cocktail sauce

      Shrimp are a great source of lean protein, and it’s easy to find them pre-cooked in any supermarket. (Plus, it makes snack time feel way fancier!)

      Make it: Combine eight cooked, peeled, deveined shrimp with 1/4 cup cocktail sauce for dipping.

      Per serving: 527 kilojoules, 1 g fat (5 g saturated), 16 g carbs, 4 g sugar, 432 mg sodium, 1 g fibre, 14 g protein.

      5. Baby carrots with hummus

      Carrots and hummus are great snacks as is, but adding a sprinkle of seasoning will make your taste buds extra happy.

      Make it: Sprinkle 1 teaspoon of seasoning on top of 1/4 cup of regular hummus. Eat with 1 cup of baby carrots.

      Per serving: 987 kilojoules, 12 g fat (5 g saturated), 27 g carbs, 12 g sugar, 416 mg sodium, 10 g fibre, 6 g protein.

      6. ‘Banana split’

      Dietician Robin Plotkin suggests a healthy version of the classic dessert by halving a banana, then topping it with yoghurt and nuts. It’s a delicious combo of carbs, protein, and healthy fat—more importantly, it’s super fun to eat.

      Make it: Slice a small banana in half vertically. Top the open banana face with 1/4 cup non-fat Greek yoghurt and 2 tablespoons of chopped walnuts.

      Per serving: 1013 kilojoules, 10 g fat (1 g saturated), 33 g carbs, 18 g sugar, 23 mg sodium, 4 g fibre, 10 g protein.

      7. Egg on toast

      This healthy snack is great for breakfast lovers—it’s as satisfying as a meal, but the slightly smaller portion size won’t weigh you down. Plotkin recommends using hard-boiled eggs for convenience, which you can make ahead or buy. If you have access to a stove, you can also opt for a scrambled or fried egg.

      Make it: Toast a slice of whole-grain toast. Top with one egg, cooked to your preference.

      Per serving: 761 kilojoules, 6 g fat (2 g saturated), 20 g carbs, 4 g sugar, 221 mg sodium, 3 g fibre, 11 g protein.

      8. Chocolate milk

      This might seem like just something for kids, but it legit is a pretty great snack—especially for replenishing post-workout thanks to the simple carbs from the chocolate and the milk’s lactose.

      Make it: Stir 1 tablespoon chocolate syrup into 1 cup 2 per cent milk.

      Per serving: 728 kilojoules, 5 g fat (3 g saturated), 25 g carbs, 21 g sugar, 134 mg sodium, 1 g fibre, 8 g protein.

      9. White beans and olive tapenade

      “Lately, I’ve been obsessed with Kalamata olive tapenade,” says dietician Kendra Tolbert. “It’s a great combo of fibre, fat, protein and resistant starch that’ll keep you full and satisfied.” Tolbert eats it by the spoonful, but you can also scoop it up with a few whole-grain pita chips or cucumber slices.

      Make it: Mix 1 teaspoon tapenade with 1/2 cup canned white beans (drained and rinsed).

      Per serving: 728 kilojoules, 4 g fat (0 g saturated), 20 g carbs, 1 g sugar, 121 mg sodium, 6 g fibre, 6 g protein.

      10. Dates and pistachios

      “It’s the usual fruit and nuts combo, but a little more sophisticated,” says Tolbert. Dates have a honey-like sweetness, which combines with the strong flavour of pistachios into a snack that feels like dessert.

      Make it: Combine 2 pitted dates with 2 tablespoons pistachios.

      Per serving: 891 kilojoules, 7 g fat (1 g saturated), 40 g carbs, 33 g sugar, 35 mg sodium, 5 g fibre, 4 g protein.

      11. Edamame with sea salt

      Plotkin loves sprinkling edamame, in its shell or out, with a bit of sea salt. In addition to plant-based protein, you get fibre and a good dose of potassium.

      Make it: Drizzle 1/2 cup shelled edamame with 1 teaspoon olive oil and a pinch of sea salt.

      Per serving: 586 kilojoules, 8 g fat (1 g saturated), 8 g carbs, 2 g sugar, 481 mg sodium, 1 g fibre, 8 g protein.

      12. PB-chocolate apple ‘nachos’

      This sounds crazy-indulgent, but it’s actually a well-balanced snack, says Plotkin. You’ll get protein and lots of fibre, which will help slow the digestion of the little bit of added sugar from dark chocolate (preventing a mid-afternoon crash).

      Make it: Thinly slice a medium apple, then drizzle them with 1 tablespoon natural peanut butter and 15g melted dark chocolate.

      Per serving: 1058 kilojoules, 13 g fat (4 g saturated), 35 g carbs, 25 g sugar, 74 mg sodium, 7 g fibre, 4 g protein.

      Buttanutt Peanut Butter

      This creamy nothing-but-nuts mix smooths over everything from oats to crackers.

      Simple Truth Smooth Peanut Butter

      This roasted peanut butter has no sugar added.

      Faithful To Nature Crunchy Peanut Butter

      This crunchy peanut butter adds texture, taste & plant-based nutrients to your meals.

      13. Microwave egg taco

      Get creative with your microwave and make a tasty snack with enough protein to carry you to your next meal.

      Make it: “Crack one egg into a microwave-safe mug and cook for 90 seconds,” says Plotkin. Immediately stir in 15g shredded cheddar, then serve inside a small whole-wheat tortilla.

      Per serving: 761 kilojoules, 10 g fat (5 g saturated), 11 g carbs, 1 g sugar, 360 mg sodium, 3 g fibre, 11 g protein.

      14. Roasted chickpeas

      “If you’re craving something salty and crunchy, roasted beans are a much better option than chips thanks to their combo of protein and fibre, says dietician Jessica Levinson.

      Make it: Rinse and drain a can of chickpeas, then toss them with 1 1/2 tablespoons olive oil, salt, pepper, and whatever spice you want. Roast at 400° F for 30 minutes. Let cool slightly, then eat. One batch makes three servings.

      Per serving: 669 kilojoules, 8 g fat (1 g saturated), 17 g carbs, 2 g sugar, 292 mg sodium, 4 g fibre, 5 g protein.

      15. Almond butter crackers

      “Peanut butter crackers serve as a quick option for people on the run, but the pre-packaged snack can have many hidden ingredients and kilojoules,” says dietician Shamera Robinson. DIY it instead.

      Make it: Spread 1 tablespoon almond butter (or any nut or seed butter) between 28g whole grain crackers.

      Per serving: 974 kilojoules, 12 g fat (2 g saturated), 23 g carbs, 2 g sugar, 227 mg sodium, 5 g fibre, 8 g protein.

      16. Homemade popcorn

      “Popcorn is a great snack to fill up on,” says Robinson, thanks to all the fibre. And you don’t have to stick with the plain stuff, either. “Try sprinkling garlic powder and dried rosemary (or Italian seasoning) for extra flavour,” suggests Robinson.

      Make it: Pop 3 tablespoons of popcorn kernels in 1/2 Tbsp canola oil in a large saucepan on the stove. Top with your favourite herbs or spices.

      Per serving: 674 kilojoules, 6 g fat (1 g saturated), 28 g carbs, 0 g sugar, 15 mg sodium, 5 g fibre, 4 g protein.

      17. DIY tzatziki dip with veggies

      Greek yoghurt is a great high-protein snack that is usually sweet. However, you can easily turn that into a savoury snack by making tzatziki.

      Make it: Add grated cucumber, salt, pepper, crushed garlic and lemon juice to 1/2 cup low-fat Greek yoghurt. Use 1 cup carrot or cucumber sticks for dipping.

      Per serving: 594 kilojoules, 3 g fat (1 g saturated), 18 g carbs, 9 g sugar, 395 mg sodium, 4 g fibre, 9 g protein.

      18. Cottage cheese with almonds and honey

      “This creamy-crunchy-sweet combo is second to none,” says Robinson. The cottage cheese is rich in protein, while almonds add crunch and healthy fats. And a hint of honey makes things sweet without going overboard on added sugar.

      Make it: Top 1/2 cup low-fat cottage cheese with 2 tablespoons slivered almonds and 1 teaspoon honey.

      Per serving: 820 kilojoules, 10 g fat (2 g saturated), 12 g carbs, 10 g sugar, 363 mg sodium, 2 g fibre, 17 g protein.

      19. Biltong with raisins

      “The ideal snack is portable and packed with satisfying lean protein,” says dietician Nicole Rodriguez. Biltong fits the bill, and most brands pack a good amount of protein for less kilojoules. Look for lower salt varieties. Pair with raisins for some energising carbs and filling fibre.

      Make it: Combine 28g biltong with 2 tablespoons raisins.

      Per serving: 615 kilojoules, 1 g fat (1 g saturated), 19 g carbs, 3 g sugar, 390 mg sodium, 1 g fibre, 15 g protein.

      20. Pear and stringy cheese

      If you love fancy cheese plates for their combination of sweet, salty, and creamy flavours, you’ll love this less-fussy snack. Pears have natural sugar and lots of fibre, while stringy cheese (you can get it at Woolies) is an easy way to get some satiating fat and protein in on the go.

      Make it: Slice one medium pear. Eat with one low-fat stringy cheese.

      Per serving: 761 kilojoules, 6 g fat (4 g saturated), 27 g carbs, 17 g sugar, 172 mg sodium, 6 g fibre, 8 g protein.

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