Health Mag - August 2021 - The Fitness Edition

HEALTH AUGUST 2021

THE FITNESS EDITION

Editor’s note OVER a decade ago my mother had a health scare that involved her heart. The situation forced my family to check our health, especially the heart. During my visit to the doctor, I was told my heart was strong, healthy and in a good condition and the only way to maintain it, given our family history, was to live an active life.

The doctor also told the 20-year-old me that my biggest advantage was that I have an athlete’s heart and I need to be consistent with physical activities.

That was the beginning of my healthy lifestyle with intention, because in high school it was just for fun.

Since then I have been very intentional about leading a fit lifestyle, so much so that when I ran a half and full marathon my mantra was: “You have an athlete's heart and that is your biggest advantage, no physical activity is too hard for you”.

While I pride myself on this outlook, I must admit that navigating the fitness and active lifestyle wasn’t always easy. Many times I didn’t know how and where to start when it came to understanding the nutrition required, supplements and

what size was best for me.

We understand that there are many people like that who have just started working out or taking their love for fitness to the next level.

This Health edition is put together to help anyone who have just started a fitness regime, understanding the concept of Fitness vs Fatness, hydration, diet culture and supplements.

It is also intended to motivate anyone who needs to start but don’t know how. There are many benefits to an active lifestyle. It helps condition your heart, lungs, and muscles. It also helps your body use the calories you eat instead of storing them as fat and it can help you reduce or prevent depression and stress, and as a bonus improve your sleep quality.

Find ways to start and stay active.

A walk, run or simply dancing to your favorite beat for a few minutes.

Whatever works for your lifestyle, do it.

Viwe

CONTENTS 3 Healthy at every size 6 Wearable fitness tech 8 Hydration rules 9 Quick-fire workouts 10 Skincare for active people 12 Fitness vs Fatness 14 Diet culture 15 Dieting mistakes 16 Foods to gain muscle 17 Eat to beat belly fat 18 All about supplements

CONTACT US PUBLISHER Vasantha Angamuthu vasantha@africannewsagency.com HEALTH EDITOR Viwe Ndongeni-Ntlebi viwe.ndongeni@inl.co.za LIFESTYLE EXECUTIVE EDITOR Nelandri Narianan nelandri.narianan@inl.co.za DESIGN Juanita Minshull juanita.minshull@inl.co.za PRODUCTION Renata Ford renata.ford@inl.co.za BUSINESS DEVELOPMENT Keshni Odayan keshni.odayan@inl.co.za SALES Charl Reineke charl.reineke@inl.co.za

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Be healthy at every size With the pandemic wrecking havoc around the world, obesity, health and the appearance of health has been topical. But what does health look like?

Viwe Ndongeni-Ntlebi

THERE are many ways that measure health and weight is just one of them. | RON LACH Pexels

THE problem of what to do about rising obesity rates has been a major concern since the early 21st century, as the number of overweight people in the world was found to equal the number of underfed people.

Obesity has also been linked with a range of chronic diseases including type 2 diabetes, hypertension, several cancers, gallbladder disease, coronary artery disease, and stroke.

As a result, reducing obesity rates is a target for public health action, and existing approaches to obesity management and prevention remain under intense scrutiny.

With the pandemic wrecking havoc around the world, obesity, health and the appearance of health has been topical. What does health look like? Many health conscious people argue that people deserve an environment and culture that supports their health, regardless of their size.

One of the health myths is a narrow definition of what health means and what contributes to health.

“There are many ways to measure health; weight is just a marker of size,” notes Lindo Bacon, a professor and researcher at the University of California at Davis and author of the book Health at Every Size.

“If you care about health, why not look at direct markers of whatever health attribute you are interested in, however you define health? Why go at it indirectly?”

For example, someone’s size can’t tell us if they are developing Type 2 diabetes, but their blood sugar levels can.

“Health at every size” is a set of principles that was established in 2003 by the Association of Size Diversity and Health. It’s mission was simple – to reject the idea that weight, size, or body mass index (BMI) should be considered proxies for health. The principles encourage health practitioners to

integrate into their practice an acknowledgement of something that many experts have known for quite a while: weight can be one of many indicators of health, but it’s not the only one. It’s also the approach that has informed my own practice as a trainer and coach for the last 10 years.

The approach has also caused much controversy. There are shifts from a weight-focused to a healthfocused paradigm which challenges some of the key assumptions of traditional approaches to weight management. Overall health does not have an appearance or size.

It is important to understand that removing the focus on weight does not mean ignoring health risks and medical problems.

To quote the Association of

Size Diversity and Health: “It is a movement working to promote size-acceptance, to end weight discrimination and to lessen the cultural obsession with weight loss and thinness". The approach promotes balanced eating, lifeenhancing physical activity, and respect for the diversity of body shapes and sizes.

Louise Green is a plus-size trainer, athlete and a part of the Big Fit Girl and Fitness for Everyone team. She says: “The principle of weight inclusivity is a fundamental reason I was finally able to embrace fitness in a sustainable way. It started with that running coach, who, for the first time in my life, trained and coached me without ever mentioning my size, the need to burn calories, or any other

PLUS-SIZED model ThickLeeyonce. | INSTAGRAM

weight or body-related language.”

She adds: “This resonated with me deeply because she was seeing me as an athlete in the making, rather than a fat person trying to get my sh*t together, which is often how it felt I was being seen.”

Green says she had a lightbulbmoment: “I realised that I could live an athletic life not for the caloric expenditure but because it made me feel kick-ass, powerful, and alive. I could turn my energy and focus toward my athletic goals and let go of the obsessive energy around counting calories, how much I exercised, and what I could eat as a result. This freed up an enormous amount of mental real estate.”

It was also important to change habitual thinking, says Green: “When I was finally free of thinking there was something pathologically wrong with my body, I wanted everyone to know about it and experience it. This is something that I now, in turn, try to do with the people I train.

I see them as athletes, train them that way, and encourage them to think of themselves that way. In many cases I might be the very first person or trainer to relate to them this way, as my running coach was for me.”

Plus-size model and positivity activist ThickLeeyonce, whose real name is Lesego Legobane, has been addressing and calling out people who alluded to her being unhealthy because of her weight and sparked a debate questioning the food choices of full-figured people.

Taking to Twitter once, Thickleeyonce said: “I see skinny people tweeting about eating KFC for breakfast, no one will say anything about their health, but let me talk about craving chocolate at 8am, then everyone is a doctor who’s worried about my health.

Please. Gtfoh.”

The diet culture that motivates people to strive to look thin can

also create unhealthy relationships with food and those who are aspiring to be healthy.

Registered Dietitian and Association for Dieticians of SA (ADSA) spokesperson, Shani Cohen, says: “Successful weight loss is all about creating a healthy relationship with food and your body in the long term. Making small diet and lifestyle changes brings the best long-term gains. It is time to reshape our approach to losing weight.”

She adds that it all starts with your approach to what you’re eating: “Being mindful is an incredibly powerful tool. The secret to sustainable healthy eating starts with shifting your mindset and accepting that a healthy lifestyle is a journey. It takes time, experimentation, support and perseverance. You’ll need to adopt a more straightforward, relaxed and positive attitude to food. Think about food as a positive source of energy and sustenance, rather than a source of comfort, reward or a weapon.”

Green’s advice is to keep things simple: In my practice I tell my patients that food shouldn’t be complicated – the more complicated the nutrition rules the more skeptical I am.

I keep it simple with my patients and always warn them to be savvy and skeptical consumers. If a diet is time limited and has a start and finish date, it will fail. In other words, if you are only making changes for a short period of time, you may very well revert to old bad eating habits.

Severe restrictions on our food intake are not sustainable. Different food groups provide all the nutrients we need, and following any diet that excludes whole food groups for any length of time is storing up other health problems for the future.”

Broaden your definition of health to include physical, social,

BROADEN your definition of health to include physical, social, spiritual and emotional health.

spiritual and emotional health.

Losing weight and keeping it off requires adopting healthy behaviours in all areas of your life that influence weight gain.

Focus on healthy ways in which to deal with stress and emotions, ways that do not include food.

Start thinking about making permanent changes in yourself.

None of this happens overnight, so it is important you remain kind and patient with yourself. You

are not alone in this – so don’t be afraid to reach out. Confide in those you trust and experts who can guide and support you.

A healthy plate is one which you can thoroughly enjoy, one that can be shared with your loved ones and one that you feel confident will nourish your body to thrive, perform, grow and repair.

Before embarking on any diet, ask yourself “Can I eat like this for the rest of my life?”

Keep fit and stay smart with

WEARABLE GADGETS DANIEL SILVA WEARABLE tech is rising in popularity. | ANNA SCHVETS Pexels

EARPHONES embedded in pearl earrings, a smartwatch that measures body temperature, a diamond ring that monitors sleep patterns: The wearable gadgets market has boomed as the pandemic boosts interest in health monitoring and working from home.

While worldwide sales of smartphones slumped last year, a record 527 million wearables were sold in 2020, up from 384 million in 2019, according to research firm Strategy Analytics.

It was the first time that global wearable sales topped half a billion and analysts expect the trend to continue, with the firm forecasting the devices will overtake smartphone sales by the end of the decade.

The surge in wearables sales was in focus at the four-day Mobile World Congress, the telecom industry’s biggest annual gathering, which was in Barcelona in June.

Ear-worn devices such as earbuds, which can be used to make calls and listen to music, accounted for nearly two-thirds of global wearable sales last year as people working from home upgraded their headphones for video calling.

Wristwear such as fitness trackers and smartwatches, which can monitor steps, heart rate, and even oxygen levels, accounted for 36 percent of worldwide wearable sales, as people paid more attention to their health during the pandemic and exercise moved

GETTING tech-savvy can aid your workout | COTTONBRO Pexels

outdoors since gyms were closed in many places.

“Everybody is becoming much more health-focused and wearables are a good device to assist with that,” said Neil Mawston, an executive director at Strategy Analytics.

More features Falling prices and new features and shapes for wearables were also helping to deliver stronger sales, analysts said.

Chinese tech giant Huawei for example launched a new flagship smartwatch ahead of the congress which for the first time includes a high-precision sensor to detect skin temperature.

“We expect device makers to keep adding more sensors to devices,” said Leo Gebbie, senior wearables analyst at consultancy CCS Inight, which expects 1.2 billion devices to be in use worldwide by the end of 2025.

“It will be interesting to see what else can be added to smartwaches because I think people will want to see more features.”

While the wearables market is dominated by big firms such as Apple and Samsung, smaller companies that focus on specific markets are “fuelling growth”, said Ramon Llamas, wearables research director at market research firm IDC. Indian consumer electronics firm boAt for example has become the world’s fifth-biggest wearables supplier by focusing solely on the Indian market with its budget wireless earbuds, he said.

But with companies releasing new devices at a faster rate, Gebbie warned there often appears to be little to separate them out, especially at the lower end of the market where “wearable devices increasingly seem to be much of a muchness”.

‘Sea change’ A better design is also helping to boost the appeal of wearables. The tumbling size of components and batteries has made it possible to make smaller and sleeker wearables that often do not look like an electronic devices.

German firm NOVA displayed at the congress its wireless earphones which are embedded in clip-on pearl earrings that allow users to listen to music and make calls. The device uses patented technology that can send sound from your earlobe directly to your ear canal without any sound leakage.

Finnish health technology firm Oura has put out a wedding-bandsized ring that tracks the wearer’s activity – including sleep, steps, heart rate, and body temperature.

The device, which comes in different metals including a top-end diamond-studded one, caught the attention of major sports teams in the US as well as Prince Harry who was spotted wearing it.

But Gebbie said consumers have gotten used to the look of wearables and the need “for them to blend in” has “disappeared a bit”. “When smartwatches were still fairly new, there was a certain stigma around wearing one, it was seen maybe as a bit geeky or a bit nerdy. I think there has been a bit of a sea change in terms of how people feel about them.” | AGENCE FRANCE-PRESSE

WATER FOR WELLNESS According to health experts, the body’s systems, including the brain, heart, lungs, kidneys, and muscles, rely on hydration to function properly.

Vuyolwethu Fundam MAINTAINING proper hydration is essential for your health.

The body’s systems, including the brain, heart, lungs, kidneys and muscles rely on hydration to function properly.

Drinking enough water ensures body temperature regulation, helps the body lubricate and cushion joints, protects the spinal cord and other sensitive tissues. It also assists the body to

HYDRATION is essential for good health. | BLUEWATER SWEDEN Unsplash

get rid of waste through urination, sweat and bowel movements.

How much water should you drink per day?

When it comes to drinking water, most people stick to the eight glass a day principle.

Rhiannon Lambert, registered dietician and author of Re-Nourish: A Simple Way To Eat Well and Food For Thought podcast host, recommends considering your weight and how much physical activity you perform each day.

Lambert suggests a simple calculation: Water (in litres) to drink a day equals Your Weight (in Kg) multiplied by 0.033.

For example, if you are 60kg, you should drink about two litres of water

every day.

At 90kg, you'll need to drink about three litres of water.

How does the weather affect hydration?

When it’s hot outside, your body pumps increased blood to your skin, which causes you to sweat and lose fluids.

Furthermore, when it’s cold, you’ll tend to urinate more frequently. According to experts, your blood rushes to your vital organs at a higher rate and your body filters more blood than usual.

Therefore, experts recommend staying hydrated at all times to reduce your body temperature or restore the fluids lost through sweating and urinating.

Drinking water isn’t the only option to keep hydrated. The Mayo Clinic also recommends eating foods high in water, such as fruits and vegetables. Dehydration can lead to several health concerns, including heat fatigue, kidney problems, seizures or low blood volume shock.

THERE are many benefits to quick-fire workouts. | ELENA KLOPPENBURG Unsplash

Get fit in a flash If your go-to home workouts no longer give you the fire you need, try quick-fire or rapid workouts.

WHILE working out at home might be ideal for some, it’s not the first and best option for others, despite it being one of the safest ways to stop the spread of Coronavirus.

If you thought you had mastered training but are now bored of your go-to easy-at-home workouts that don’t give you the fire you need, it’s time to try quickfire or rapid workouts.

There are many benefits of quick-fire workouts.

Aneeka Buys, also known as Fitgirl, is a personal trainer.

She says from a health perspective, rapid fire workouts can stimulate your immune system, strengthen your anti-inflammatory defences, keep you stronger, healthier and optimise your bodily functions. Rapid-fire interval weight training can also improve blood vessel function. Better blood flow means a stronger heart and a longer life.

With regards to a rep range,

VIWE NDONGENI-NTLEBI

the range depends on your goal, says Buys. You have to know what you want to achieve with such workouts.

Do you want to build muscle, improve athleticism or drop body fat? All these goals will have different methods to attain them, she adds.

For muscle building, you would want to keep your rep range at 5-8 reps with the last 3 being difficult to complete. Move between exercises very quickly – you should be able to do a 3 exercise circuit within a minute. Then rest for 1 minute.

To improve athleticism or fitness, 1 minute on and 1 minute off intervals are great.

Pushing to your maximum pushes your VO2 max (maximum amount of oxygen you can utilize during exercise), thus improving

speed and endurance.

For fat loss we want to go high rep – low resistance. A 3 exercise to 30 second rest ratio works well here.

Rember, a quickfire circuit would include multiple muscle groups, allowing one major muscle group to rest while the other works. An example of the flow could be: Chest press/one arm row/ squat.

It’s important to note that changing your workout programming is important.

The human body is highly adaptable – just as quickly as the body responds to a workout physiologically, it adapts to it too.

“When your body is accustomed to moving a certain way or according to certain programming, you will not see as much physiological change. Try to change your programs every 3 to 4 months to achieve maximum results,” says Buys.

Build up a sweat and still have

SENSATIONAL SKIN GERRY CUPIDO

geraldine.cupido@inl.co.za

WHETHER you’re a runner, gym bunny or yogi, working up a sweat is part of any workout.

Exercise is great for your skin as well. The increase in blood flow brings nutrients and oxygen to the skin. When we exercise, the stress hormone cortisol is lowered. This helps improve inflammatory skin conditions.

However, if you don’t take care while being active, you could become prone to break-outs and dehydration.

Here are 7 tips on how to keep your skin healthy while working on your body.

1. Avoid wearing make-up There are women who simply Make sure you keep your hair off your face

cannot leave home without make-up but wearing a full face of make-up while working up a sweat, is not only a waste of make-up but so bad for your skin.

If your workout sessions are planned for the end of the day, it’s understandable why one would be tempted to hop onto the treadmill without first taking the time to cleanse your face.

Well, make the time. The last thing you want is to get make-up into your pores while your sweating.

2. Always cleanse your skin after a workout Whether you’ve worn make-up or not, it’s essential that you wash your face after a training session.

A gentle clean will quickly get rid of dirt and oil mixed with

sweat that tends to sit on your skin during a workout. You don’t want to give those impurities time so settle into your pores and cause skin irritation.

Opt for cold water when washing your face. This well help cool down your skin and avoid inflammation. Using hot water can dry out your skin.

3. Always have a clean workout towel at hand Due to Covid-19 there are very strict hygiene and sanitation processes in place at gyms right now. However it’s always advisable to have your own clean towel.

Having a towel will help prevent you from using your hands to wipe away sweat from your face.

Even if you sanitize hands every 10 minutes, it’s a no-no to touch your

ALWAYS have a clean gym towel to hand. | PEXELS

face while working out. All you’ll be doing is spread the sweat and dirt all over your face.

Be sure to always use a clean towel. It’s pointless trying to keep your face clean with a dirty towel.

4. Keep your hair off your face If you want to prevent a breakout on your forehead it’s best to wear a hair band to keep your hair off your face.

This helps to prevent oils from your hair and hair products, mixed with the sweat from running down onto your skin and clogging your pores.

If you prefer wearing a sweatband, be sure to clean it after every use because sweat and dirt gets trapped in them.

5. Never leave home without sunblock No matter the weather and

whether you’re in or outdoors, the number one skin care rule is to always wear sunblock.

This is particularly important for those who take their workouts outdoors.

The last thing you want is to age your skin while keeping you body young and fit.

Look for lightweight high SPF face sunscreen.

6. Wear the right training clothes Look out for good quality, lightweight and breatheable fabrics with sweat-wicking properties.

These types of fabrics help regulate your temperature which will help prevent unnecessary levels of sweat.

While skin tight sports wear reduces friction, wearing lighter loose fitting garments will reduce the amount sweat trapped against your skin.

7. Hydrate. Hydrate.

Hydrate!

Always have a bottle of water with you when you’re exercising to sip on water during your workout.

After a workout it’s vital to drink plenty of water to replenish the fluids lost through sweating.

Staying hydrated is essential part a healthy skincare to prevent dry, itchy skin due to post-workout dehydration.

FITNESS VS FATNESS

There is no one-size-fits-all solution to achieving health and fitness – there are certain factors that can help or hinder Sacha van Niekerk

WE LIVE in a world where diet culture is all around us. | ANDRES AYRTON Pexels

IS THE number on the scale as important as our relationship with food and exercise? The question is part of a “fitness versus fatness” debate that is ongoing within the realm of health and medical science.

To better understand the concept, we first need to decipher the terms used. Registered Dietitian, Sumaiya Essa unpacked the meanings within a health context: “Fitness in relates to cardiovascular fitness which measures the performance of the heart, lungs and muscles of the body in terms of strength and endurance. Fatness – or a better term would be obesity – refers to having fat accumulation in the body overall, possibly using BMI/ body fat percentage to quantify this.”

One of the more urgent factors to address when it comes to health is preventing obesity, according to Essa. When it comes to overcoming the issue, however, should exercise and improving fitness be put above eating well and maintaining a healthy weight?

Essa commented that aiming to prevent obesity before aiming for ‘fitness’ should be the priority as it would pose greater health risks long term. “Being obese can also potentially affect your levels of fitness since it can hinder endurance and strength.” But, ultimately it is about balance, Essa said, “We must not forget about

the benefits of exercise that help improve your metabolism and your immunity. Eating a well-balanced diet together with regular physical activity would be the best approach to achieve a healthier lifestyle and reduce disease risk.

However, another angle to this debate is the Obesity Paradox. “It is a medical hypothesis that uses evidence that shows obesity in adults or patients with chronic diseases may be protective and decrease their risk of mortality,” said Essa. However, the notion has been seriously disputed and found to have potential limitations.

“Particularly when it comes to how it defines obesity. If using BMI, it considers weight as a whole including muscle, bone etc. for example a bodybuilder could have a high BMI but this would be mostly muscle mass. It’s more accurate to use body fat percentage and visceral fat levels to define obesity.”

In a world where diet culture is all around us, the image of an ideal body type is churned out through the media and on the socials of celebrities and influencers. If weight loss is your goal, Essa says it all boils down to consuming a calorie deficit. “Maintaining a healthy weight by eating well should be prioritised. It is the calorie deficit achieved from a diet that would cause weight loss.

Not to say exercise plays no role.

It will help to achieve calorie expenditure and also be important in maintaining weight loss over time. It is important to remember that there isn’t a one size fits all approach to health and you need to consider each individual with varying genetic, hormonal, socioeconomic and environmental factors.”

As there is no one size fits all solution to achieving health and fitness in individual persons, people need to consider certain factors that can either help or hinder them. “What you eat would

TRY and achieve a balanaced lifestyle. | POLINA TANKILEVITCH Pexels

affect performance and fuel training adequately to achieve a desired level of fitness. Genetics also play a role in whether an individual may be more weight loss resistant or more likely to gain weight. Genetics can also help determine whether strength or endurance training will be better suited for the individual to achieve weight loss.

Being thin and slender may seem healthier than the extreme

alternative of obesity but Essa revealed that both can pose - and disguise - some major health risks.

“In both instances, there may be a high visceral fat percentage. This is abdominal fat that is also found around organs, compromising metabolism and increasing inflammatory markers. This can increase the risk for insulin resistance, type 2 diabetes and heart disease.”

Dangers of diet culture With some gaining weight due to lockdown, gym closures and lack of exercise, social media challenges are trendy, but prioritise weight loss over well-being Viwe Ndongeni-Ntlebi OVER the past few years many people have started following a system of beliefs referred to as diet culture that prioritize their weight over well-being.

With some people gaining weight due to lockdown restrictions, gym closures and lack of exercise, social media challenges are trendy and promote weight loss fuelling the diet culture concept.

Shani Cohen, registered dietitian and Association for Dietetics in South Africa spokesperson, explains diet culture as a culture of dieting with the intention of weight loss. “It demonises certain ways of eating – you are ‘good’ when you eat certain types of foods, and ‘bad’ when you eat others. It promotes disordered eating and can cause feelings of insecurity and guilt. It ultimately suppresses individuals who don’t fit the mould.”

Cohen said: “When it comes to health, and more specifically our diet and weight, we want quick and easy solutions to highly complex problems. Diets are advertised everywhere. They promise us results. Diet culture promises a ‘new you.’ It is quite a challenge to keep up with the latest healthy eating trends, and the newest diets on the block.”

She adds: “There is always a new one right around the corner that promises to solve all of our problems. Keto, Atkins, paleo, juicing, vegan, intermittent fasting and the list goes on. Too often, we are sold quick fixes with no emphasis on how to maintain

success. These fad diets do seem to work initially (while we are following them). However, as soon as we stop, we pile the kilos back on. Diet culture can foster a toxic way of living for many people.”

What is the difference between diet culture and a healthy lifestyle?

Cohen says diet culture promotes restrictive eating – it is black and white, with no grey areas. A healthy lifestyle challenges diet culture. This lifestyle should adopt evidence based measures of health thats good for your health, body and mind – and not just that number on the scale.

She also notes that being antidiet culture does not mean being anti-health. It is important to realise that specific foods don’t make up our health. Our health and lifestyle is made up of so much more than just the food we eat.

A healthy diet often starts with making more informed decisions about what’s best for your body.

According to Cohen, restrictive dieting is often isolating.

“Restriction leads to deprivation.

Denying food (like everything in life) makes it that much more appealing. Every dieter knows that the moment you can’t have something, you want it. These diets may cause you to think about food all the time. They may make eating foods you typically enjoy cause feelings of guilt and shame.

You may be miserable because you eat different foods than your family. You worry about attending birthdays, weddings and business meetings because of the food provided. It’s a vicious cycle that tears down our confidence, selfworth and zest for enjoying foods.

What is important to note is that you don’t fail dieting, the diet fails you.

Spending a lifetime hopping on and off different diets just doesn’t work. Yo-yo dieting leads to weight cycling, which may contribute to chronic inflammation, insulin resistance and cardiovascular disease.”

Treats and restrictions when you want to live a healthy lifestyle: Consider intuitive and mindful eating – let your body guide you in what and how much to eat.

Get reacquainted with your body’s natural hunger cues, cravings and needs. Most find that once you grant yourself permission to eat the things you want when you want, your ‘fear and guilty foods’ become less alarming. When the restrictive mindset drops, so does the need to overeat. Restriction creates a psychological craving and leads to an unhealthy relationship with food.

MAKE sure you don’t skip breakfast. | JENNIFER PALLIAN Unsplash

COMMON DIET MISTAKES TO AVOID ACHIEVING and maintaining a healthy weight is a lifelong goal.

Each year, thousands of people go on diets to accomplish this goal.

The sad reality is that most diets are unsuccessful for various reasons.

Here we look at some of the common diet mistakes and how to avoid them.

Not exercising Health expert Vanessa Ascencao, said: “South Africa has among the highest rates in the world of chronic disease and obesity, due largely to deteriorating lifestyles, low levels of physical activity, smoking and diets characterised by processed and sugary foods.

“Studies show that South African women had the highest incidence of obesity in sub-Saharan Africa at 42%.

“In conjunction with a healthy, balanced diet, daily exercise and physical activity are vital. Walk, jog, hike, work out at the gym or play at home with the kids for at least 30 minutes a day, every day.”

LUTHO PASIYA

Not managing stress Ascencao added that stress can have a direct impact on weight and may lead to unhealthy eating patterns.

“Levels of the stress hormone, cortisol, may rise when one is stressed or anxious, which may result in overeating. Increased levels of the hormone lead to higher insulin levels, causing blood sugar levels to drop and increasing cravings for sugary and fatty foods.

“Manage stress by relaxing, meditating, or consulting a health professional,” said Ascencao.

Skipping breakfast Skipping breakfast seems like a simple way to cut calories, but it can make you hungry the rest of the day. They say this may lead to unplanned snacking at work and eating a supersized portion at lunch, making calorie counts soar.

Breakfasts high in protein and fibre can curb hunger throughout

the day. In fact, studies show people who eat breakfast every day are more likely to maintain a healthy weight.

Ignoring your hunger cues Dietitian Felicity Curtain says sometimes our habits take control of how and when we eat. She says if we can start to become more mindful and tune in to our hunger cues, it can tell you a lot about when you might feel like eating, or when it’s time to finish up and put the plate in the fridge to save for lunch tomorrow.

Ditching dairy Full-fat milk, cheese, and ice cream are taboo for many dieters, but it’s said ditching dairy foods may be counter-productive.

Research suggests the body burns fatter when it gets enough calcium and produces more fat when it’s calcium-deprived.

Calcium supplements don’t appear to yield the same benefits, so dairy may have other things going for it. Stick to non-fat or low-fat dairy options.

CARROTS keep you full for longer. | LISA SUMMEROUR Unsplash

6 foods to cut belly fat Including these foods in your daily diet may help shed extra kilos naturally Viwe Ndongeni-Ntlebi IF YOU are looking for ingredients to lower your scale count, including these foods in your daily diet may help shed extra kilos naturally.

Carrots Carrots are packed with fibres, which take time to break down and digest, keeping you full for a longer spell. Carrots are also very low in calories and non-starchy in nature. You can have them as is, or add them to your smoothies, salads or soups.

Sunflower seeds These seeds make a great healthy snack. Just a handful can help suppress your appetite and provide your body with plenty of magnesium, selenium, and vitamin E – the body's primary fat-soluble antioxidants.

Pink lady apples Baked apples are one of my favourite winter treats when

topped with whipped cream and pecans, Metsovas says.

“Apples are rich in pectin fibre and antioxidants like vitamin C, making them a perfect addition to your winter dietary intake, especially if your cravings for sugars are increased.”

Cinnamon The warm and woody spice is an intrinsic part of many winter preparations. Turns out that this wonder spice could also help you lose a few kilograms. Cinnamon helps rev up metabolism naturally.

According to a study, published in the Journal of Nutritional Science and Vitaminology, cinnamaldehyde in cinnamon stimulates metabolism of the fatty visceral tissue and speeds up weight loss.

Meyer lemons A cross between a lemon and an orange, this fruit could help rev

up your metabolism! According to research done at the University of Bridgeport in Connecticut, the d-limonene found in this fruit can help improve your liver’s ability to break down metabolism – slowing toxins by up to 30%.

Blood oranges Researchers in Italy found that the antioxidants that give these oranges their bright colour may also aid in weight loss. According to their study, animal subjects who were given a daily dose of blood-orange juice lost up to 13% of their body weight in just three months (without making any other changes). But don't just drink their juice; eat the fibre-rich blood oranges to make them even more effective for weight loss.

If you’re planning on losing weight, make sure you consult your doctor or dietitian to ensure that you’re making wise choices.

BOOST YOUR WORKOUT Understanding the key players when it comes to workout supplements can be intimidating.

Here are some of the buzz supplements in the fitness industry right now.

Viwe Ndongeni-Ntlebi

EAT well and take the correct supplements so your body works well. | CLEM ONOJEGHUO Unsplash

A NUTRITION guide and a good fitness plan go hand in hand.

It’s always worth remembering that a healthy eating lifestyle can help you obtain most of the essential nutrients to create the body you desire. But eating all the food groups that our body needs isn’t always possible.

If you’re looking to maximize athletic performance, you may have considered taking workout supplements.

Understanding the key players when it comes to workout supplements can be intimidating. Here are some of the buzz supplements in the fitness industry right now.

Omy Naidoo, a registered dietitian and co-founder of Newtricion Wellness Dieticians explains what they are and what they do in your body.

Carbohydrates are the body’s primary source of energy or fuel therefore you need a good quality carbohydrate intake so that you have adequate energy levels before, during and after training. This is even more important during resistance training Branched-Chain Amino Acids (BCAA’s), essential amino acids, which umbrella 3 amino acids, namely valine, isoleucine and leucine. The body cannot produce these so they have to be consumed in your diet. BCAA’s are needed for building muscle mass and maintaining good muscles. They are considered “anabolic” meaning they help you build mass. Having good muscle stores is not only key for bodybuilders, but in general for those wanting to lose weight, increasing muscle mass helps to increase your metabolism.

Electrolytes are minerals which carry a charge.

They have various functions including hydration, muscle contracting, heart beat, as well as help produce energy. So they have a vital role you body function during physical activity but also after physical activity in the recovery phase Leucine is important for protein synthesis and

RESEARCH and talk to your doctor before buying supplementts. | MYRIAM ZILLES Unsplash

many metabolic functions. Leucine contributes to regulation of blood-sugar levels; growth and repair of muscle and bone tissue; growth hormone production; and wound healing. It is the one BCAA that has been strongly linked to promoting muscle growth Vitamins are substances which are needed by the body for normal functioning. With regards to fitness B vitamins are required for energy production to assist with endurance activities and other exercises. Very often a broad multivitamin would cover an athlete’s requirements.

Some vitamins such as Vitamin D are needed in order for the body to absorb other items such as Calcium (important for muscle SALMON is high in choline. | contractions) and Phosphorus (energy production)

Choline is essential for the normal function of the body and one of its functions is to help metabolize fat in the body. The body does make choline but in small amounts, majority is derived from a person’s diet. It can be found in lean chicken breast and salmon.

Some supplements are unregulated and can be advertised to have health benefits but have no clinical trials demonstrating safety or effectiveness. Before buying any supplements, it’s recommended to research the products, talk to your doctor or health professional and track your own progress.

Reading the labels and ingredients in the supplement you choose is always the first step when doing your LOUIS HANSEL Unsplash homework on what will work best for you.

EAT FOR MUSCLE MASS Maintain a balanced diet for building up that body by adding these foods to your daily diet Vuyolwethu Fundam WHEN it comes to muscle growth, your diet is just as important as the time you spend working out.

Typically, people rely only on protein foods or shakes to increase muscle mass. But, experts say that in addition to eating highprotein foods, you also need a variety of other nutrients, such as carbohydrates, fibre, and healthy fats.

To help you get started on maintaining a balanced diet for muscle gain, here are some of the foods you can add to your daily diet: Starchy vegetables, oats and legumes Complex carbohydrates, such as starches, are slow to digest, providing you with continuous

energy for longer. According to studies, carbohydrates also help regulate muscle glycogen repletion.

Glycogen is a form of glucose that is stored for later use. When the body requires energy, glycogen sets in and acts as a fuel source.

Nuts, seeds, olive oil, and avocado During some types of exercises, your body relies on fat to supply energy to muscles. Focus on hearthealthy fats, such as nuts, seeds, olive oil, or avocados.

Nuts contain vitamin E, an antioxidant that aids the prevention of free radical damage after a strenuous workout.

Tuna/ Fish Tuna is generally lean and low in fat. It has essential nutrients, such as omega-3 fatty acids, highquality protein, selenium, and vitamin D. You can add tuna in sandwiches, salads or make tuna burger patties, to add variation to your meals.

According to researchers at the Institute of Nutraceuticals and Functional Foods, the best way to take in omega-3 fatty acids is by eating three or more servings of a variety of fish each week.

Eggs Eggs are also a good source of high-quality protein and other nutrients. They also contain amino acids, which are essential for muscle growth. The egg has so many uses in the kitchen – from making breakfast to baking, you can be creative with your meals.

EGGS provide protein, nutrients and amino acids. | STEVE Pexels

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