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    Tracey-Lee Lusty Opens Up About Her Bariatric Surgery And What Being Body Positive Means To Her Now

    Tracey-Lee Lusty visited our phones years ago as FitnessGirl_ZA, a woman on a weight-loss mission while championing body positivity and a kind approach to health and wellness. Now, Tracey-Lee has opened up about her struggle with binge eating and how it’s resulted in her opting for life-saving bariatric surgery to recover from obesity.

    We sat down with Tracey-Lee to talk about her thoughts on the surgery, body positivity, and what it means to her.

    Firstly, what does the body positivity movement mean to you?

    I’ve always maintained that body positivity is about ensuring that your body is functioning healthily and optionally for you. Therefore, you can still be body positive and actively work on bettering your health which could have the consequences of a changing size. I don’t believe that it is a club reserved for plus sizes persons, nor do I believe that only certain body-size persons can be body positive. To me, body positivity is about accepting and learning to love your body in every body season.

    READ MORE: 6 Weight Loss Strategies That’ll Get You Closer To Your #BodyGoals

    You’ve always had a body positivity platform while losing weight and working towards your goal weight. Did working towards a goal weight challenge your body positivity?

    Initially, I was conflicted as mainstream schools of thought require that in order to be body positive you have to accept your body in its entirety, therefore ANY attempt to change your body whatsoever (even for health reasons) would be the antithesis of body positivity. I reconciled this issue with the fact that the very core principle that underpins the Body Positive movement is self-love. And surely ensuring your body is functioning healthily and optimally for you is the very act of self-love?

    When did you realise you had an eating disorder, and how did this impact your work as a public figure?

    I’ve suffered from disordered eating patterns from as early as 13 years old. I went on my first diet at 7 years old and by 13 I was already in a terrible binge-restrict cycle. I don’t think my disorder has had a negative impact on my work because I’ve always shared openly and authentically about my life. However, I will say that in recent months I’ve felt the impact of my declining health, especially when it comes to pursuing more fitness-orientated performance goals.

    “I’ve always maintained that body positivity is about ensuring that your body is functioning healthily and optimally for you.”Tracey-lee lusty

    READ MORE: “Body Positivity Was The Key To My Mind And Body Transformation”

    You’ve called your obesity a disease that’s impacting your health. Do you feel the same is true for all obese women, or that this issue pertains only to you?

    It is an established scientific fact that obesity has now been recognised as a chronic disease by medical professionals which may require medical intervention like other prominent chronic illnesses. This has been a massive win for those who suffer from obesity and who have continuously been stigmatised by society who believe that obesity is a result of a lack of willpower, discipline or greed. I’ve learned that hormones play a huge role in weight regulation and often a breakdown of communication between the satiety centre in our brains and our gut can lead to a lifelong weight gain struggle (as is the case for me).

    Whether or not a person wishes to seek medical intervention or not is a personal choice. I believe that if someone who is medically categorised as obese (using preferred medical standards and testing) and who is also suffering from the co-morbidities associated with obesity (such as diabetes and chronic hypertension or high blood pressure), then the consideration for obesity medication and/or surgery is an option worth exploring.

    I am, however, proof that you can be overweight/obese and still be fit and healthy. I have been overweight, yet fit and healthy, since 2017 so I do not think it’s correct to assume that every obese person should undergo surgery. It was only in recent months that I recognised my obesity had reached a point where I personally felt it needed medical intervention.

    READ MORE: Download Your Free 28-Day Essential Guide To Self-Care

    For your upcoming surgery, what are your hopes on how this will impact your journey going forward?

    In the last year and since contracting Covid in 2020, I’ve really struggled with my health. I’ve also been unable to get my weight under control and have seen a steady incline despite undertaking a conservative caloric intake and regular weight training sessions and cardio.

    Despite my best efforts, my body felt like it was in complete free fall and I knew something was wrong as it just didn’t make scientific sense. It was only on my honeymoon when I was precluded from doing certain activities such as horse riding and parasailing due to my weight that I realised I needed serious help. The moment of realisation really came when we had finished snorkelling and it took 3 grown men to pull me out of the water onto the boat because I couldn’t lift myself up (despite being a very strong woman).

    The decision to have surgery was initially a really difficult one. I was very conflicted before I knew and understood the science behind obesity as a disease (and not self-inflicted as many assume) as well as the science behind the surgery itself. However, after my first consultation with my team, I had so much clarity about why this surgery is certainly not the easy way out or a cop-out.

    I was very sceptical before I understood that this was far more than “weight loss surgery” but rather a life-saving surgery. That really helped me put everything into perspective and it fully aligned with my body positive principle of ensuring your body is functioning healthily and optionally. At the end of the day, this decision is for my health and does not negatively impact others in any way.

    Tracey-Lee Lusty at the hospital for her bariatric surgery

    “I was very sceptical before I understood that this was far more than “weight loss surgery” but rather a life-saving surgery.”
    Tracey-Lee Lusty

    READ MORE: Exactly How To Lose 2kg, 5kg Or 10kg, According To A Dietician

    As someone who has been through extensive therapy and teaching others to love their bodies in every season, I was very nervous about going public with my decision for fear that some of my audience would feel betrayed by my decision. I knew that the only way to prevent this was to come out and be completely open and honest and approach this new chapter in my life from a point of education.

    Just as I was sceptical because of how the media portrays the surgery, I knew many people would be too. This is why I made the decision to use my platform to dismantle the stigma associated with not only obesity but also surgery. Educating and encouraging positive discourse around this topic is my aim for 2023.

    I am excited to be able to meet my performance-related fitness goals again and to be able to run with my husband and hike again. I would also like to start a family soon so I’m doing this for family planning purposes too. This surgery is life-changing for so many people and I am really looking forward to being able to do the things I love again.

    Tracey-Lee Lusty has received bariatric surgery and is now in recovery. Follow her on Instagram here. More

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    Will Eating Less Really Help You Shrink Your Stomach?

    We’ve all heard that ‘old wives-tales’ about how cutting kilojoules will cause your appetite to reset. That eventually, your stomach will actually shrinks, so tinier portions will fill you up.

    READ MORE: Exactly How To Lose 2kg, 5kg Or 10kg, According To A Dietician

    Ok, yes, your stomach does shrink… temporarily

    If it sounds like a bit of a stretch, that’s because it kind of is, according to experts. Yes, your stomach does boast rubber band-like properties that allow it to change size. This elasticity makes it easier to get your feast on when presented with an epic spread, and it also helps us avoid starving in times of famine. (Something most modern humans don’t have to worry about. But back in our cave-people days, it was rather useful.)

    As for shrinking? Your stomach can quickly snap back to normal size after a huge meal. But, FYI, it’s not going to continue to get smaller—even if you start eating less.

    How the stomach really works

    Think about it, if eating less was all it took to shrink the size of your stomach, it would follow that normal-weight people have smaller food pouches than people who are overweight or obese. But it’s not true, according to findings published in the journal Gastroenterology. Everyone’s stomach is pretty much the same size, regardless of how much they weigh.

    READ MORE: 5 Mistakes Almost Everyone Makes When They Start New Year’s Resolution Diets

    If you’re still not convinced, consider this: Your body was designed to take in enough kilojoules to keep it going, even during times when there’s no food to be had. So you better believe that it’s not going to make your stomach smaller when you start rationing portions.

    Shrink your portions

    Let’s face it, most of us tend to feel hungrier when we slash our kilojoule intake (your body thinks it’s starving). Your system gets flooded with the hunger hormone ghrelin, making food even harder to resist. At the same time, your body temperature and metabolic rate slow down in an attempt to conserve precious energy.

    It’s the science-y way of basically saying: Drastically cutting your portions not only won’t shrink your stomach—it’ll probably backfire. And if you actually managed to drop weight, you’ll probably just regain it and then some.

    READ MORE: 6 Weight Loss Strategies That’ll Get You Closer To Your #BodyGoals

    Losing weight is not impossible, and research has found that your body can adjust to less food and register fullness from it, over time. But in order to do it (and be successful), you need to cut back on food slowly—so your body doesn’t suddenly freak out and think that it’s starving. That means instead of embarking on a crash diet, try cutting back by just 418 or 836 kilojoules a day. It’s enough to help you lose weight slowly and sustainably, but not so much that your body mistakenly thinks that you’re depriving it of nourishment. More

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    Exactly How To Lose 2kg, 5kg Or 10kg, According To A Dietician

    Whether you’re trying to lose 2kg, 5kg or 10kg, there are simple tips to follow that’ll shift your mindset and get you on the path to success.
    Enhance your weight-loss efforts by following these diet tips from dietician Leslie Bonci, the co-author of Run Your Butt Off!
    Losing 2kg
    Eat often. Eat small amounts every few hours. It can help your body burn kilojoules instead of holding on to them.
    Pick protein. Protein keeps you feeling full longer, burns kilojoules and helps your muscles recover. Include it at every meal.
    Beat bloat. Avoid excess salt, limit food like broccoli and beans and add lemon to your water (it acts as a natural diuretic).
    READ MORE: 6 Weight Loss Strategies That’ll Get You Closer To Your #BodyGoals

    Losing 5kg
    Scale back. Serve dinner on a salad plate and pour cereal into a mug rather than a bowl. Experts say you’ll think you’re eating more than you actually are.
    Slow down. Sip water and set your fork down after every few bites. There’s lag time between your stomach feeling full and your brain getting the message.
    Slurp your starters. Opt for a broth-based soup as your appetiser. It can curb cravings and also help prevent overeating during your meal.
    READ MORE: This 17-Day Slimdown Plan Will Help Get You Back In Shape

    Losing 10kg
    Take note. A study found that those who kept daily food logs lost twice as much as those who didn’t. Many people underestimate how much they eat – seeing it all in black-and white can be a reality check.
    Find balance. Experts say that people with a lot of kilos to lose get overwhelmed by counting kilojoules and give up. Keep it simple by divvying your plate into thirds: one-third protein, one-third veg and one-third whole-grains.
    Swap smart. Restricting food can increase your cravings and lead to off-the-wagon binges. Craving a biscuit? Have it, but swap it for your afternoon hot chocolate or pretzels.
    READ MORE: 28 Easy Food Swaps That’ll Help You Lose Weight More

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    Are Air Fryers Actually Healthy Or Am I Kidding Myself?

    Healthy fried food that’s just as delicious as the real thing? This isn’t the stuff of legend. The air fryer is officially the go-to kitchen appliance of keto-dieters, Whole30 doers, and really anyone who is looking to enjoy healthier versions of crispy fries and chicken wings.

    The gadget, which “fries” food using a small amount of oil and hot air to dehydrate and cook to get a crispy texture, has boomed in popularity within the last few years—and it doesn’t appear to be dying down anytime soon.

    But is the hype really warranted? Are air fryers healthy? The experts have some thoughts.

    What is an air fryer exactly?

    Air fryers are countertop appliances that work like powerful, mini convection ovens. The inner chamber and suspended basket allow hot air to circulate around the food, causing it to cook, quickly, evenly, and to crispy perfection, says Dana Angelo White, registered dietician and author of the Healthy Air Fryer Cookbook. You can also place other properly sized dishes and pans inside for baking, she adds.

    Registered dietician Natalie Rizzo, says you can use an air fryer to replicate pretty much any traditionally fried food your heart desires. “You can use to it to create a crispy coating on anything you would normally fry, like french fries, chicken fingers, or veggies.”

    It can also be used to make a great nut or oat topping to add some crunch to roasted foods, she says. All you do is brush oil on the foods you’re about to fry and heat the device to the temperature you need. “It depends on what you’re cooking, but usually the 150- to 180-degree Celcius range is typical,” she says.

    READ MORE: Impress Everyone With This Simple Spinach And Ricotta Lasagne

    KambrookSmartlife Mechanical Air fryer, R1279

    So, are air fryers healthy?

    Air-frying is definitely healthier than a regular fryer, says Rizzo. By slashing the oil, you’re cutting a ton of calories and fat. The exact amount is hard to pinpoint because cooking preparations can vary by machine and by person, but you’re using a tablespoon of oil versus the whole bottle used in traditional deep-frying, says Rizzo.

    Plus, you can make a lot of veggie-heavy recipes taste just as satisfying as an order of fries, says White. “Some of my favourites are quinoa stuff peppers, sweet potato hash, asparagus wrapped with crispy prosciutto, and zucchini ribbons with fresh herbs,” she says. Yum!

    READ MORE: 2 Delicious, Nutritious Side Dishes That Work With Almost Any Meal

    Philips Essential Airfryer, R2499

    Are there any downsides to air-frying?

    It’s important to note that air-frying isn’t healthier than other non-frying cooking methods. (You’re still eating fried food, here.) “It makes things like chicken fingers and mozzarella sticks a little better for you, but they are still breaded, making them less healthy than eating grilled chicken or good old-fashioned cheese,” says Rizzo. You also might run the risk of eating bigger servings of foods that aren’t super nutritious (like fries) just because they’re made in a slightly healthier way than normal.

    Your best bet is to use the air fryer on occasion as a treat, but not daily. “I think it’s good to not go overboard on the air frying, and limit it to once a week,” says Rizzo.

    READ MORE: This 17-Day Slimdown Plan Will Help Get You Back In Shape

    What are the best ways to use an air fryer?

    Of course, an air fryer is a great option for lighter chicken wings and French fries but it’s also ideal for making healthier versions of breaded fish, pizza, and even cakes, says White. “For best results, I suggest always preheating the machine before cooking and be sure to clean the machine well between each use. Crumbs can accumulate in the bottom of the unit, which can burn and smoke,” she says.

    You don’t always need a recipe. “I usually use my air fryer for from-scratch cooking, but I’ll occasionally put some easy convenience foods like bagged frozen sweet potato fries in the air fryer,” says White. “They come out so much better than baking them in the oven on a sheet pan.”

    Bottom line: Yes, air fryers help you prep classic fried foods in a healthier way. But it’s important to still eat air-fried foods in moderation to maintain a balanced diet.

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

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    5 Mistakes Almost Everyone Makes When They Start New Year’s Resolution Diets

    A New Year’s resolution diet comes but once a year, offering you a fresh start to get it right, get it tight, and finally reach your weight loss goals (if that’s what you’re working on). It also arrives right after you’ve inhaled your grandma’s famous (at least in your house) Christmas cake. Also, those Christmas cookies that your boss makes. Oh, and the latkes at your Chrismukkah party… and the list goes on.
    Needless to say, it’s understandable that you’re toying with the idea of starting a restrictive New Year’s Resolution Diet for the year – and until kingdom come.
    But we’re going to be real with you here, a super-restrictive New Year’s resolution diet can actually be a recipe for failure — no matter how much you ate over the holidays, says registered dietician Brooke Alpert. “Following a diet that cuts out food groups and allows for zero wiggle room puts you in a worse situation that you started in,” she says. Alpert says that yo-yo dieting will damage your metabolism, putting you on track to rebound binge and then start yo-yo-ing again. “That means you’ll get stuck in that vicious dieting cycle,” she says.
    That being said, if you want to lose weight, there’s no shame in cleaning up your diet in hopes of a healthier 2020. But to successfully transition from two weeks of cocktails to 30 days of kale smoothies, make sure you’re not making these mistakes:
    1. Eating foods you don’t actually like
    If you think you’re suddenly going to become a fan of Brussels sprouts because it’s January 2nd and you haven’t eaten anything green in the past three months weeks, you’re setting yourself up to fail. “One reason why diets don’t work is that they force people to eat things they don’t like,” says registered dietician Cassandra Suarez. “So if the kale smoothie isn’t working out for you, try sautéed kale, kale chips, or better yet, ditch the kale and try spinach, Swiss chard, or another vegetable.” Another key to eating healthy without hating life is to experiment with spices. “Don’t be afraid to try different seasonings or ways of cooking,” says Suarez. For example, pick up a Cajun spice blend or Chinese five-spice and sprinkle it on top of your veggies or chicken.
    READ MORE: “Here’s How I Got My Fitness Back After The Pandemic”
    2. Expecting immediate results
    The celebrating you did over the holidays is not going to be undone after a week — or even a month of getting your sh*t together (i.e. healthy eating). “The surest way to fall short of your goal or resolution is to make it unattainable,” says registered dietician Rene Ficek, lead nutrition expert at Seattle Sutton’s Healthy Eating. “For instance, resolving to never eat your favourite takeout food again or aiming to lose 5 kilos in one month will backfire,” says Ficek. That’s because not allowing yourself the foods you enjoy leads to eventually bingeing on them when you can’t take the torture anymore. And trying to lose too much weight too fast will certainly lead to disappointment and a rebound bag of Dorritos.
    The key is to set smaller goals that build up to your end goal, he says. That means you can try to avoid that takeout joint more often than you do now or aim to lose one to 500g to 1 kilo per week — until you eventually reach your goal, she says.
    3. Not making your meals ahead of time
    One of the reasons why we overeat around the holidays is that there’s an abundance of food out that’s easy to grab. When the celebrating is over, make it easy to stick to your New Year’s Resolution diet and choose healthy options by preparing healthy food ahead of time. That way you can get to it when you’re hungry, instead of making a game-time decision when you’re ravenous. “Meal preparation is key to eating a balanced diet,” says registered dietician Lily Chen. “Cut up vegetables and make extra servings of a meal for the week ahead. This way, you can quickly put together dinner on a busy week night.”
    READ MORE: 4 Core Moves That’ll Create A Stronger Body All Over
    4. Not checking labels at the supermarket
    Being a bit more particular about the foods you buy at the store can help you get back on track after eating everything without question. Read the food labels on the ingredients you’re using to make a more informed decision about whether or not it belongs in your diet. Chen says it especially important to pay close attention to serving sizes. “A bottle of juice may actually contain two servings,” she says. That means it contains twice the sugar and calories as what’s listed on the label. And since you’re probably not in the habit of only drinking half of a juice, that could keep you from losing weight, says Chen. Other important factors to consider are the amount of fibre and protein in your meals. Shoot for eight grams of fibre and 20 grams of protein in every meal to stay full and satisfied.
    READ MORE: Here’s How To Pick A Retinol For Your Skincare Routine
    5. Not having a backup plan
    Putting a plan in place to change your diet is great. But you’ve also got to plan for roadblocks, says Ficek. Take stress eating during a particularly annoying day, for example. If you know you’re tempted to make yourself feel better with the help of ice cream, find a backup plan, says Ficek. Maybe you decide to get a 20 minute massage at a spa, or blow off some steam in that yoga class. “Both would be welcome changes to a healthy new lifestyle, and you will feel much better in the long run.”
    This article was originally published on www.womenshealthmag.com  More

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    6 Weight Loss Strategies That’ll Get You Closer To Your #BodyGoals

    If you, like tons of other women around the world, are hell-bent on finally winning the weight loss battle in 2023 then you’re going to have to approach it more deliberately and with tight weight loss strategies.
    But first things first: don’t beat yourself up for not staying the course last year. There’s nothing wrong with going right back to the start and taking it from there. As long as you’ve still got time and energy, you haven’t let yourself down yet.
    And I don’t know about you, but there’s an extreme sense of newness in 2023 — it feels like the year that we’re all finally going to knuckle down, get our ducks in a row, our goals in order and finally win the wars we’ve been fighting in ourselves. With that said, life coach and author Paula Quinsee reckons that there’s very little you can achieve without the right mindset and the right weight loss strategies in place.

    “With the right mindset and a solid plan, there are very few things you can’t achieve — this is the starting point of any goal,” she says.

    We asked her to help us unpack some of the most effective strategies we can use to make this year different… to finally get to the finish line of the weight loss race.
    1/ Understand your why
    If you’re not clear on why weight loss is your goal, then your motivation to achieve it won’t stand firm. “People need to understand the why behind their goals,” Quinsee says.

    “Yes, you might want to lose weight but it’s not so much about the goal than it is about what the goal will do for you.”

    In a sense, losing weight is only but a vehicle that’s taking to you to where you want to be. And your why can be anything — you might want to lose weight to feel more confident, get healthier, become more energetic for your kids and so on. If it matters to you, it is valid.

    2/ Set a realistic time frame
    Working towards a goal aimlessly and with no time frame leaves a lot of room for excuses. A deadline, so to speak, not only encourages some form of discipline, but it’s also important for helping keep track of your progress (we’ll get to why this matters in a moment). But in setting those time frames, it’s also vital that they are realistic for the way that your life is set up. “Giving yourself an unrealistic time frame for your goal is setting yourself up for failure,” Quinsee explains.

    “You will end up feeling disappointed, let down and the self-blaming and loathing can derail you from the entire goal itself.”

    3/ Break your goals down into smaller ones
    We’re always told to dream big and what makes a big dream attainable? All the smaller dreams in between and all the little wins that eventually lead us to our big picture.

    “Often, people look at the big goal and they get overwhelmed by it. But if you break a goal down into much more manageable bite-size chunks, then you will find that the process becomes a lot less daunting,” Quinsee says.

    4/ Set yourself up for success
    It’s important to know and be extremely conscious of your weaknesses, and to make sure your strategy includes things that work around them.
    “If you know that you’re not a disciplined person when it comes to exercise then make sure that you set yourself up for success by getting a personal trainer,” Quinsee says. “In that way, you will know that someone is always holding you accountable. This could even be a workout buddy or anyone that can help support, motivate and encourage you throughout.”

    5/ Always track and measure your progress
    A lot of the time we’re so busy focused on the goal that we miss how far we’ve come in our journey, how much we’ve achieved and the progress that we’ve made.

    “Every small little step forward is success and it’s so important to not only note, but to celebrate those little victories and small signs of progress,” Quinsee says. “The acknowledgement of these is what will keep you going.”

    6/ Put incentives in place

    A strategy that works really well is creating a personal rewards system for every time you achieve a small goal or objective.

    “You can even reward yourself for just being disciplined and attending all the workout classes you planned to attend that week,” Quinsee says.  “The key is to always seek out the positive sides of your experience and to acknowledge them.” More

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

    It’s three weeks to the big day and your weight-loss goal is just a faded note-to-self on last year’s calendar. Don’t freak out – this 17-day slimdown plan from WH’s nutrition 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. 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.
    READ MORE: 28 Easy Food Swaps That’ll Help You Lose Weight
    Also avoid raw apple, watermelon and chewing gum that contains sorbitol if these make you bloated. 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
    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.
    Download the meal plan and follow these tips for a new you in just 17 days!

    READ MORE: 3 Meal Prep Hacks That Will Make It Way Easier To Eat Healthily More

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    28 Easy Food Swaps That’ll Help You Lose Weight

    There’s a simple hack that can boost your weight loss, leave you feeling fuller for longer and have you feeling more regular. It’s called fibre and this often-overlooked food can deliver major benefits to your body. Not only does it keep your system nice and clean, fibre has a genius move in its arsenal: the ability to keep you feeling fuller for longer, boosting satiety. That feeling of fullness is a major key in weight loss, prompting you to eat less instead of more. These genius food swaps find the high-fibre substitutes of other foods, which are often healthier, too.
    Why you need to switch up your food
    We all know our bodies need calcium for bones, vitamin C to fend off colds and chocolate to save relationships. But when it comes to losing weight, the nutritional information is a little more confusing. The mighty trilogy of nutrients – protein, carbohydrates and fat – garners most of the food industry’s attention, but it’s becoming increasingly clear that fibre needs to be the fourth leg of the dietary table.
    Study after study shows that not only does fibre help lower your risk of cancer, heart attack and high blood pressure, it also keeps you full and helps you decrease the total amount of kilojoules you consume every day. Trouble is, most of us think that getting the recommended 30g of fibre a day means eating cereal that tastes like the box it comes in. But that isn’t the case. You can sneak fibre into your diet anywhere…
    Food Swaps At Breakfast
    1. Spice up your eggs: A third of a cup of chopped onion and one clove of garlic will add one gram of fibre to scrambled eggs.
    2. Drop a whole orange into the blender to flavour your morning smoothie. One peeled orange has nearly three grams more fibre than even the pulpiest orange juice.
    3. Make your own fruit juice. Blend peeled, sliced and cored or pitted fresh fruit with a little cold water in a food processor. Drink immediately for the best nutritional value. A 250ml glass has more than one gram of fibre.
    4. Cook a bowl of oat bran instead of oats; it has nearly two grams more fibre. Add even more flavour and fibre by stirring in a quarter of a cup of raisins or chopped dates before popping it into the microwave.
    5. Sprinkle ground flaxseeds over your favourite cold cereal or stir a few spoonfuls into a cup of yoghurt. Two tablespoons of ground flaxseeds deliver almost an extra two grams of fibre.
    6. Grab an Asian pear. Similar in taste to other pears, the red-coloured Asian variety has an apple-like crispness and shape and, at four grams a pear, it delivers significantly more fibre.
    7. Buy spreadable fibre, like peanut butter, for your wholewheat toast. Two level tablespoons add three grams of fibre, along with a healthy dose of heart-protecting fats and nutrients like vitamin E.
    8. Make a smoothie using fruit or oats, as these contain at least two grams more fibre than blends that aren’t fruit-based or don’t include oats.
    READ MORE: 5 Ways To Measure Healthy Portion Sizes Without A Scale
    At lunch
    9. Try rye bread if you don’t like wholewheat for your sandwich. One slice has almost two grams of fibre – twice the amount found in white bread.
    10. Opt for quinoa instead of white rice and you’ll get six times more fibre per serving. Mixing in half a cup of lentils with the quinoa will add a nutty flavour, another six grams of fibre and a boost of folate and manganese.
    11. Stow a tin of microwavable soup in your desk for when you need to work through lunch. Woolworths’ Chunky Vegetable Soup packs as much as five grams of fibre per 400g portion.
    12. Shower your pasta with origanum or basil. A teaspoon of either chopped herb adds one gram of fibre. Order it with mushrooms and you’ll get an extra gram.
    13. Build your burger with a sesame-seed roll instead of the plain variety. Sesame seeds add half a gram of fibre per roll.
    14. Order your boerie roll with tomato-and-onion relish Every quarter-cup of the relish you pile on adds up to two grams of fibre to your meal, and having a wholewheat roll tops that up with another three grams.
    READ MORE: 3 Meal Prep Hacks That Will Make It Way Easier To Eat Healthily
    In the afternoon
    15. Drink chocolate milk, not plain milk. The combination of chocolate and the compounds needed to keep it suspended in the milk provides a gram of fibre in every 250ml serving.
    16. Pop a pack of reduced-oil popcorn instead of popping open a bag of potato chips. There are eight grams of fibre in every bag of popcorn.
    17. Enjoy a tomato juice and its two grams of fibre per 200ml tin. Go with the plain juice and avoid the cocktail version, which is high in sodium from the added salt and Worcester sauce.
    18. Graze on trail mix instead of a granola bar. Most granola bars have only one gram of fibre, while trail mix with dried fruit has nearly three grams.
    READ MORE: ‘Keto Crotch’ Might Be A Surprising Side Effect Of A Low-Carb Diet
    At dinner
    19. Toss half a cup of chickpeas into a pot of your favourite soup. They’ll absorb the flavour of the soup and tack six grams of fibre onto your bottom line.
    20. Swap a sweet potato for your standard spud. Sweet potatoes have two grams more fibre per tuber than the typical variety. Not a fan? At least eat the skin of the regular potato – that alone contains one gram of fibre.
    21. Go wild when you make rice. Cup for cup, wild rice has three times more fibre than white.
    22. Add some green to your red sauce. Doctor your favourite pasta sauce with half a cup of chopped spinach. The spinach will take on the flavour of the sauce and pad your fibre count by more than two grams.
    23. Cook wholewheat or spinach pasta instead of the usual semolina kind. A cup of either contains five grams of fibre.
    24. Cook broccoli, cauliflower and carrots and you’ll take in three to five grams of fibre per serving – nearly twice what you’ll get out of them if you eat them raw, as heat makes fibre more available.
    25. Add beans to give your bolognese a fibre boost. Substitute one part chopped, cooked beans for one part lean-beef mince. Cook both together to allow the beans to absorb the juices and seasoning. For every 100g of cooked beans, you get seven grams of fibre.
    READ MORE: Calories Vs Nutrients: What You Need To Know About Losing Weight
    For dessert
    26. Say nuts to chocolate bars. Bars with nuts, like Cadbury’s Whole Nut chocolate bar and Lunch Bars, have up to two grams of fibre – almost twice the fibre content of bars without nuts.
    27. Top a bowl of ice cream with sliced fresh berries in lieu of a chocolate topping. Half a cup of raspberries provides four grams of fibre; strawberries and blueberries pack half that amount.
    28. Try a slice of apple tart or a bowl of fresh fruit salad and you’ll add at least an extra three to five grams of fibre. Cake doesn’t have nearly as much. More