Issuu

EVERYTHING YOU NEED TO KNOW ABOUT FAT LOSS

fitness

SPECIAL ISSUE

TIPS TO BOOST YOUR

‘HOW I LOST

metabolism

BE THAT GIRL

30 kilos!’

SUCCEED AND INSPIRE OTHERS

ANATI LOSES 30 KILOS TO REGAIN HER PRE-BABY BODY

SHE DID IT!

ANATHI

now!

COMBINED THEY LOST

238 Kilos

BRONWYN LOST

40KG

5 SUCCESS STORIES INSIDE

CEBI LOST

100KG

LEANE LOST

28KG

NOLEEN LOST

40KG

CONTENTS 04 EDITOR’S NOTE Enjoy this Fatloss issue

22 RECIPES New delicious recipes

10 TRAINING Training by body type

26 METABOLISM BOOSTING MEALS Foods that boost metabolism

16 WORKOUT Full-body functional workout 20 KICK IT, PICK IT Pick the right foods to help in your fatloss journey

34 FAT LOSS PSYCHOLOGY 5 things to know when starting your fatloss journey

FATLOSS

psychology page 34

SUMMER FATLOSS 2023 | www.fitnessmag.co.za

38 FINDING BALANCE Mastering healthy weight loss

HEALTH BENEFITS OF FATLOSS page 54

fatloss MAGAZINE

TRAINING BY

BODY TYPE page 6

After

42 TRANSFORMATION WINNER Anathi’s fat loss transformation

56 RAMP UP FAT LOSS Quick strategies to ramp up the fat burning furnace

44 TRANSFORMATIONS Amazing transformation stories

58 TEAM FAT LOSS Seeing fat loss as a team effort

54 HEALTH BENEFITS The health benefits of fat loss

60 TOP 10 TIPS Boost your metabolism

10 tips for faster fat oss page 60

Before

fatloss MAGAZINE

MY FAVOURITES

elcome to the inaugural edition of our digital Fatloss magazine! After a hiatus, we’re excited to be back in circulation. We’ve curated this special issue from our Fatloss library, creating an informative and inspirational guide for your fat loss journey. A special word of thanks goes out to the Tony Ferguson team for making this issue possible, providing it to readers at no charge. Your dedication to ‘health made easy’ is commendable, and it’s a pleasure to witness a company passionately committed to empowering people with resources that make health goals achievable.

PG 12 Functional movements help burn more calories & build a stronger body

In this issue, we’ve sourced stories of triumph and resilience from individuals who, like you, have embraced the challenge of reshaping their lives. From the quiet determination of those taking the first steps to the triumphant tales of those who’ve reached their goals, each story is a beacon of motivation, reminding us that the journey is as unique as the individuals undertaking it. Fat loss is not just about shedding the kilos; it’s a metamorphosis of the mind, body, and spirit. It’s about discovering your strength, resilience, and the power within you to redefine your limits. Our pages are filled with expert advice, practical tips, and real-life stories to fuel your determination and keep you inspired. As you embark on this journey, remember that every effort counts, every step forward is progress, and every small victory is a triumph. Stay committed, stay inspired, and let the pages of Fatloss magazine be your companion in this empowering transformation. Here’s to your journey, your health, and the vibrant, resilient you that emerges at the finish line.

www.fitnessmag.co.za FATLOSS is a special issue from the publishers of fitness magazine. THE PUBLISHER

Fitness Magazine cc First Floor, Building 3 Eduloan House. Constantia Office park, Vlakhaas Ave, Gauteng E-mail: info@fitnessmag.co.za www.fitnessmag.co.za

Tanja Schmitz, fitness magazine editor

238KG

LOST IN THIS ISSUE

Read cover girl Anati’s story PAGE 42

fitness

fitness Magazine South Africa

With determination and encouragement,

Tanja

PG 56 Quick strategies to turn up the fat-burning furnace

No liability is assumed by Fitness Magazine cc nor any of the authors of the information provided in this publication. The Maverick Publishing Corporation cannot be held liable for any advice provided in this publication. The information published in this magazine should not be considered as medical advice, please consult a registered doctor. The Maverick Publishing Corporation shall not be liable for any unsolicited material, nor photographs or manuscripts submitted to our publication office. The Maverick Publishing Corporation reserve the right to reject any advertising without notification, and will not publish any editorial material nor advertising that we feel does not comply with our readership audience. All Stock photography via www.dreamstime.com & www.shutterstock.com

sorted

SNACKTIME

TONYFERGUSON.CO.ZA

TONY FERGUSON SA

TONYFERGUSONSA

TRAINING BY

BODY TYPE BY SCOTT MACINTOSH, co-owner and personal trainer at The Yard Athletic

KNOW YOUR BODY SHAPE, AND THE BEST WAY TO GET IT INTO TOP SHAPE

6 SUMMER 2023 | www.fitnessmag.co.za

he truth is, you shouldn’t worry about your body type and other minutia until you have owned the bigger, more important factors like getting into and staying in shape. You should simply focus on getting some valuable time under the bar, building basic strength in the fundamental movements and cleaning up your diet. Until you’ve got the basics down - training 3-6 days a week, using mostly resistance training methods and some added metabolic cardio-type work, and follow a healthy diet for long enough to get below 20% body fat - then you have very little reason to worry about details like training for your body type. Your specific body type is dependent on your genetics. As with the world’s best sportswomen, the top fitness models are born with the potential, then train and diet hard to look even better. Unfortunately, not everyone is going to look like Miss Eason (very sad, I know), but realising what body type you have allows you to properly plan your workouts and eating strategies to best suit your body and to get as close to this look as possible. Body types or, scientificallyspeaking, somatotypes are divided into three broad categories: Mesomorphs, ectomorphs and endomorphs. These categories are based on your skeletal frame and body composition. Although people are usually predominantly one somatotype, we all have characteristics of two or even all three somatotypes. For instance, you may be an endomorphicmesomorph.

MESOMORPHS Mesomorphs are naturally athleticlooking, possessing broad shoulders and decent amounts of lean muscle mass. Mesomorphs are also endowed with fast metabolisms, which allows them to both build muscle and lose fat relatively easily. Furthermore, their speedy metabolisms allow them to get away with eating what they want without too much worry. As such, this is the ideal body type if you wish to become a fitness competitor or model. If you exhibit predominantly meromorphic characteristics, count yourself lucky. Although being mesomorphic is ideal for achieving the fitness look, there are certain things mesomorphs need to be mindful of. Contrary to popular belief, woman have the potential to build muscle quickly and

those who say otherwise are mislead and have not trained enough females. If you’re a mesomorph and you have added enough muscle to achieve that desired athletic look, then you’ll need to be careful not to overdo it. To ensure you don’t add additional muscle, you will need to train accordingly. I’ve always found that the inner quad (vastus medialis), lower ab (obliques) and upper trap muscle groups of genetically gifted females are particularly susceptible to excessive growth. With excessive size, these muscles can detract from that feminine look. In essence, you need to avoid excessively training the wrong muscle groups and training with excessively high frequency and volume. After all, this is exactly what will cause more muscle growth. The following training and diet guidelines will help you maintain your hourglass physique without adding excessive muscle.

TRAINING » Complete 3-4 full-body training sessions per week. These sessions should be a combination of strength and metabolic work. » Focus on full-body movements without placing too much emphasis on particular muscle groups. » Keep the volume at each session low. Do 4-5 exercises with 3-5 sets of between 6-12 reps of each. » Don’t perform too many quad-dominant exercises, especially isolated variations and avoid high-intensity work on the bike (including spinning). » Do not perform oblique-focused exercises as you could end up with a thick waist. Out with the crunches, in with the planks! » Avoid training the upper trapezius muscles directly with excessive upper back, shrugging and upright rowing movements. » If you begin to add excessive muscle, back off the resistance training and add some steady state endurance cardio to the mix.

MESOMORPHS ARE NATURALLY ATHLETICLOOKING, POSSESSING BROAD SHOULDERS AND DECENT AMOUNTS OF LEAN MUSCLE MASS. DIET » Stick to maintenance-level calories. » If your weight and muscle mass begins to rise too much then cut back on the calories for a period of time. » Muscles need calories and protein to grow, so it’s a no-brainer. If you are training hard and taking in above maintenance-level calories you will grow. Fatloss Magazine

ENDOMORPHS intensity needs to be high. Use both resistance and metabolic work, including combinations of both accompanied by strict rest periods. Getting the heart rate up will ensure you stimulate that sluggish metabolism. Use these training and diet guidelines to get rid of that last layer of fat and keep it off.

“

AS AN ENDOMORPH, YOUR TRAINING SHOULD HAVE AN UNDERLYING FOCUS ON FAT LOSS. AS SUCH, YOUR INTENSITY NEEDS TO BE HIGH.

“

Endomorphs are naturally heavy with wide bone structures, higher amounts of fat and are cursed with the ability to gain weight easily. However, endomorphs can have good amounts of muscle, which is a good thing. Endomorphs don’t necessarily have to be overweight, but they’re definitely heavier and rounder individuals. Oprah Winfrey and Marilyn Monroe are examples of endomorphs. With the tendency to put on weight easily, endomorphs often fight an ongoing battle against fat. However, no matter what body type you are, you are not doomed to fatness - although you may just have a slightly harder time getting and staying in shape. Your best chance is to embrace the challenge. As an endomorph, your training should have an underlying focus on fat loss. As such, your

TRAINING » The base of your training should always be resistance training. Do 3-4 full-body training sessions per week. » During your strength training, keep the intensity very high throughout by being strict with rest periods and using pairing, tri-sets and mini circuits. » Keep the volume within a session medium-to-high with 6-9 exercises of 3-5 sets. » Your rep ranges should be 6-10 on main compound exercises and 8-15 reps for accessory work. » On top of your strength trainin, you should perform 2-3 metabolic sessions. » Ideally use high-intensity metabolic circuit training or traditional HIIT work.

8 SUMMER 2023 | www.fitnessmag.co.za

DIET » Stick to maintenance-level calories. » Until you have reached your goal body fat level, you will need to manage your calories carefully, using periods of below- and maintenance-levels to induce fat loss. » Avoid crash dieting as you’ll regain the weight plus some. » Eat frequent, smaller meals no more than five hours apart. Try to eat slowly and drink plenty of water. » » Keep your insulin levels low by avoiding sugary carbohydrates and processed foods. » Focus on complex carbs and have most of them during the post-workout period. » Eat lean proteins and high-fibre foods, which help you feel full for longer. » Don’t be misled by the fat-free fad. You need good fats in your diet.

ECTOMORPHS

“

ECTOMORPHS NEED TO EAT AT ABOVE MAINTENANCELEVEL CALORIES. START AT 350 CALORIES ABOVE MAINTENANCE AND ADJUST FROM THERE.

“

Ectomorphs are naturally skinny with narrow bone structures that leave them looking long and lean. They possess little body fat and very little muscle too (think fashion models). While some may believe these are genetically blessed individuals, with the fitness look you’re trying to achieve in mind, female ectomorphs lack womanly curves. Thus, the number one goal for an ectomorph is adding more muscle. If you’re an ectomorph you’ve probably realised that gaining muscle isn’t that easy for you. Ectomorphs have fast metabolisms and need more calories to maintain a given weight than a mesomorph or endomorph. This elevated metabolism and subsequent increased need for calories means you’ll need to adhere to certain body type-specific recommendations.

TRAINING » Your training should be strength-based involving heavy lifting using either three full-body or two upper and two lower body workouts per week. » Focus on the 3-4 big compound movements per workout like deadlifts, pull-ups, overhead presses and squats. » Use rep ranges between 5-10 for 3-5 sets. Ensure that you rest adequately between sets for around 60-120 seconds. » Ectomorphs take longer to recove, so take a full day off between sessions. » You should avoid all metabolic training.

DIET » You’ll need to eat at above maintenance-level calories. Start at 350 calories above maintenance and adjust from there. » Set your protein intake at 2.5g per kg of body weight. » Once you’ve sorted your protein requirements the remainder of your calories should come from quality carbohydrates and healthy fat options. » Use veg and fruit as the base, then add potatoes and rice variants as necessary. » At least 30% of your calories should come from fat sources like nuts, healthy oils, avocados and animal fats. » Remember, everyone has the potential to add excessive body fat, so increase your calories slowly and avoid junk foods. » If you don’t gain muscle or fat increase your calories until you find the sweet spot.

Fatloss Magazine

omatotypes give you a good understanding of the basic guidelines that will govern your exercise programme and diet. But these science-based body types are rarely referred to in layman discussions and don’t completely account for the shapes our bodies take on. Instead, it’s more common to hear female body shapes being compared to apples and pears. Apples are rounder in the centre and pears heavy on the hips and thighs. It is essential that you create balance in your physique by focusing on your lagging muscle groups and the ones that accentuate that hourglass shape, namely your glutes and shoulders. Interestingly, your specific fat storage patterns don’t just happen, they are related to your hormones. Hormones can make you hold onto fat and heavily dictate where you’re going to store it. Taking control of your hormones is a key factor in shedding those last few kilos off of your problem areas. To understand why you’ve ended up looking like an apple or a pear you need to know which hormones relate to your trouble areas and how to improve them.

FOR THE APPLES As apples are rounder in the centre, these body types tend to store the majority of their fat on the stomach, lower back and love handles, causing that infamous muffin top. Industry studies reveal that lower back and love handle fat storage relates to insulin issues, namely insulin resistance, while stomach fat relates to elevated cortisol. Being insulin resistant essentially means your body doesn’t deal with insulin efficiently. Insulin resistance is often a result of excessive fat gain from eating too many carbs. Once you become insulin resistant you will struggle to control your blood

10 SUMMER 2023 | www.fitnessmag.co.za

sugar levels. Eating high-GI carbs will excessively spike your insulin and lead to further fat storage. So limiting starchy carbs is obviously essential to manage insulin. Another way to counter insulin issues is to naturally increase the levels of Insulin-like Growth Factor (IGF-1). This hormone, which has a similar structure to insulin, can help out because it counters insulin resistance as it has a positive effect on insulin sensitivity, improving your ability to handle carbs. Training with ‘big’ dynamic strength exercises that incorporate multiple muscle groups at once, like squats, lunges, pull-ups and combination exercises like squats-into-overhead presses, will increase IGF-1. The stress hormone cortisol becomes elevated due to a number of factors, but lack of sleep, fatigue, constant stress, overtraining and excessive aerobic endurance work are the main evils. In today’s fastpaced and stressful life, elevated cortisol levels are common, so unless you take measures to decrease it, you’ll fight a losing battle against stomach fat. Your number one priority is to find ways to manage your stress, whether it’s meditation, adding yoga to your training mix or going for a sports massage. In terms of training, just like with insulin, your goal is to use methods that will increase the hormones that counter the effects of cortisol. Growth hormone (GH) is excellent at combating the effects of cortisol and you can enhance GH release by using training methods that produce a large release of lactic acid. Using circuits of compound movements with higher reps, with very little rest between sets leads to large releases of lactic acid and, subsequently, GH, as does sprinting for 30-60 seconds.

TIPS TO IMPROVE INSULIN REISTANCE Remove high-GI starchy carbs from your diet. Control blood sugar with smaller, more frequent meals. Use dynamic compound and combination exercises during training, instead of isolating muscle groups. Supplement with high quality omega-3 oils (3-6g/day).

TIPS TO LOWER CORTISOL

FOR THE PEARS If you’re heavy on the hips because you store the majority of your fat on the glutes and thighs, you have a pear shape. These storage patterns reflect an excessive oestrogen imbalance, which unfortunately leads to general fat storage. Females typically store more fat on their lower bodies, which is a reflection of their higher oestrogen levels. By increasing your natural testosterone levels through training and managing your diet, you’ll improve your chances of fitting into those skinny jeans. In general, strength training improves testosterone levels, however focusing on whole-body lifts like deadlifts, squats, overhead presses and pull-ups is key as you overload more muscles per exercise, causing a greater testosterone response at each session. Using short, high-intensitystyle workouts will also increase overall testosterone production. From a dietary point of view, consuming lots of vegetables is essential for oestrogen management, with cruciferous vegetables like broccoli, cauliflower and cabbage particularly antioestrogenic. Avoiding environmental oestrogens is also critical. Once you’ve become consistent with your training and nutrition and have owned your healthy lifestyle, it’s time to pay attention to your body type and hormones. We aren’t all blessed with the best genetics, but by setting realistic goals and making the necessary adaptions for your situation you’ll get as close to that ‘fitness’ look in the quickest time possible.

De-stress: Take time out and practise relaxation methods. Ensure you are getting adequate sleep. Reduce the intake of caffeine and sugars. Supplement with vitamin C post-training (1000-1500mg). Use training that produces a lot of lactic acid (a circuit of squats, incline press and pull-ups for 1020 reps each. and 10 seconds rest between exercises). Use a slow tempo on the concentric phase as this enhances lactic acid release. » Avoid excessive aerobic endurance training.

TIPS TO MANAGE OESTROGEN Make high-intensity strength work the focus of your training. Keep your rest periods short and strict (30-60 sec) Eat loads of veg, especially cruciferous varieties. Use organic-based whole foods and freerange hormone-free meats and dairy products where possible. Avoid plastic goods as they leak xenoestrogens into the environment. Do not microwave food in plastic containers.

FROM A DIETARY POINT OF VIEW, CONSUMING LOTS OF VEGETABLES IS ESSENTIAL FOR OESTROGEN MANAGEMENT

WE AREN’T ALL BLESSED WITH THE BEST GENETICS, BUT BY SETTING REALISTIC GOALS AND MAKING THE NECESSARY ADAPTIONS FOR YOUR SITUATION YOU’LL GET AS CLOSE TO THAT ‘FITNESS’ LOOK IN THE QUICKEST TIME POSSIBLE. Fatloss Magazine

FUNCTIONAL MOVEMENTS HELP BURN MORE CALORIES & BUILD A STRONGER BODY

BROOKE STACEY...

f BrookeStaceyFit ibrookestaceyfit or online at: www.brookestacey.com Brooke Stacey is a fitness model currently living in Austin, Texas. After making a commitment to change and, with a personal trainer’s help, she was able to re-prioritise and redefine what health and fitness meant in her life. Through consistent weight training, clean eating and a variety of cardio training she was able to transform her physique and life.

LOVE YOUR BODY HAVING CONFIDENCE AND A POSITIVE OUTLOOK ON YOUR HEALTH IS THE BEST AND MOST EFFECTIVE WAY TO STAY MOTIVATED

FULL PHOTOGRAPHY BY James Patrick | MODEL: Brooke Stacey

BODY FUNCTIONAL

workout

Functional training programmes don’t generally isolate muscle groups with specific exercises. Functional exercises are multi-joint exercises that incorporate multiple muscles. This means they can deliver a weight and fat loss benefit as they burn more calories than single joint lifts.

FUNCTIONAL EXERCISES MIMICK EVERYDAY MOVEMENTS OF LIFE DUMBBELL SQUAT, CURL AND PRESS

A The Squat: Holding dumbbells in both hands, stand with your feet shoulder-width apart. Bend your knees and lower your hips down into a squat, until your thighs are parallel to the floor, weights at either side.

B The Curl: Push your body upwards. As you do this, perform the bicep curl by rotating your palms to face upwards and pullA ing the dumbells towards your chest.

C The Press: From the completed bicep curl position, turn your palms to face away from you while extending your arms upwards and pressing the dumbbells overhead.

FORM TIP

KEEP YOUR GLUTES (BUM) TIGHT AND ABDOMINALS CONTRACTED THROUGHOUT THE MOVEMENT.

DON’T SKIP MEALS

FAT LOSS FACT

Skipping with a rope is a great way to get your body fired up. Skipping meals isn’t. While you may think that skipping lunch, or lunch and supper, may have a long-term positive effect on your weight loss, the truth is that it will have the opposite effect. When your brain thinks that it needs to deal with famine it sends signals to the body to go into fat-storing mode; to stock up for the tough times ahead. What this means is that if you do this often enough, and in an uncontrolled fasting manner, when you do eat it is likely to go straight from the fork onto your hips. Besides this, eating more regularly is beneficial for keeping your insulin levels from spiking and dipping erratically, which has a negative effect on your metabolism because of insulin’s effects on processing sugar and driving glycogen into skeletal muscles and the liver.

TRANSVERSE LUNGE TO OVERHEAD PRESS Facing forward, grasp dumbbells in both hands. Step back into a transverse lunge (stepping back at an angle, not directly back or to the side), while pressing both dumbbells up and overhead. Form tip: This is one fluid movement, with the press and the lunge performed at the same time.

WHAT IS A TRANSVERSE LUNGE?

WHAT DISTINGUISHES THE TRANSVERSE LUNGE FROM A REGULAR LUNGE IS THE ADDED CHALLENGE OF MOVING THROUGH THE TRANSVERSE PLANE BY ROTATING AROUND YOUR STANDING LEG. IT IS A DEMANDING MOVE THAT REQUIRES A LOT IN TERMS OF STRENGTH, BALANCE AND AGILITY. ADDING THIS DYNAMIC ROTATIONAL EXERCISE TO YOUR OVERALL STRENGTH AND CONDITIONING ROUTINE CAN HELP YOU FUNCTION MORE EFFECTIVELY

BENT-OVER TRICEP EXTENSIONS With a dumbbell in each hand, bend at the knees and bring your torso forward keeping your back straight. Keeping your upper arms close to your torso and stationary, use your triceps to extend the dumbbells backwards. Form Tip: At the starting position there should be a 90-degree angle between the forearms and the upper arm.

KEEP YOUR ABDOMINALS TIGHT THROUGHOUT THE MOVE. DO NOT LET YOUR KNEES EXTEND OVER YOUR TOES.

ALTERNATING FRONT LUNGE WITH DUMBBELL ROW Starting position: Step forward into a lunge position. Hold this forward lunge while performing the row movement. The row: While in the lunge, hold a dumbbell in the hand opposite to your leading leg, to the front. Hold the opposite arm (palm facing inward) to the rear. Perform the row

by pulling the weight towards your torso, while the opposite arm moves to the front to assist with stabilising your body during the move. Repeat this back and forth row movement for the required reps, then return to the standing position and repeat on the other side.

THE 2x15 WORKOUT Perform 2 sets of 15 reps each per exercise. When you feel comfortable with the movement patterns, add additional resistance by upping the weight. Dumbbell squat, curl and press Transverse lunge to overhead press Bent over tricep extensions Alternating front lunge with dumbbell row. Bear crawls (25m) Sumo squat to transverse lunge Balanced bicep curls

BUILD STRENGTH IN YOUR CHEST, TRICEPS AND SHOULDERS FORM TIP ENGAGE YOUR CORE AND YOUR LEGS THROUGHOUT THE STATIC LUNGE POSITION TO MAINTAIN YOUR BALANCE AND POSTURE.

BEAR CRAWL How to: Assume a crawl position on all fours. Don’t allow your knees to touch the ground. Crawl forward, keeping your weight balanced on your hands and feet, back straight and a tight core.

COMPLETE ONE SET BY CRAWLING FORWARDS AND BACKWARDS OVER 25M

SUMO SQUAT TO TRANSVERSE LUNGE How to: Stand with your feet in a wide stance with toes turned outwards. Lower yourself down by bending at your knees. Keep the dumbbell in one hand to the front with your abs tight and back straight. In the transverse lunge: Push your body back up and step (same side as the weighted arm) into a transverse lunge by stepping back at an angle, not directly back or to the side. As you step into the lunge, extend the weight upwards and overhead. Alternate sides after each set.

THE PRESS HAPPENS AT THE SAME TIME AS THE LUNGE.

“Having a healthy body has transcended every area of my life in a positive way! I have never felt anything so rewarding as to be able to share this great joy of health with others.”

THIS IS A GREAT MOVEMENT THAT ENGAGES CORE MUSCLES TO HELP STABILISE DURING THE EXERCISE.

Brooke Stacey

BALANCED BICEP CURLS Balance your weight on one leg with two dumbbells positioned at either side, palms facing in and arms straight. Keeping your elbows at the sides, raise the dumbbells and rotate your forearms until they’re vertical with palms facing the shoulders (curling the weight up in an arc motion). Lower arms to starting position and repeat. Complete required reps then alternate to balance on the other leg.

Embarking on a fat loss journey is like planting the seeds of change within yourself. It’s not a sprint, but a deliberate, steady marathon towards a healthier, stronger you. Remember, progress in this realm is not always measured swiftly; it’s the cumulative effect of consistent effort and commitment.

18 SUMMER 2023 | www.fitnessmag.co.za

Fatloss Magazine

Don’t eat that, try this! Avoid these food faux pas to keep your fat loss efforts on track! BREAKFAST DON’T EAT

FLAVOURED INSTANT OATS WITH SLICED BANANA SERVING

CARBS

FATS

PROTEINS FIBRE

1 cup oats

34.5g

4.1g

4.2g

130 192

1.0g

1.5g

4.51g

188 278

1 medium banana

20.5g

0.5g

Total

55.0g

4.6g 5.2g

3.6g

CALORIES

TRY THIS

TWO BOILED EGGS AND A BOWL OF ROLLED OATS SERVING Carbs CARBS Serving 1 cup 21.1g 2 2 eggs eggs 1.2g 1.2g Total 22.3g Total 22.3g

FATS Fats 3.7g 10.6g 10.6g 14.1g 14.1g

PROTEINS Proteins 3.7g 12.6g 12.6g 16.3g 16.3g

FIBRE Fibre 3.5g 0g 0g 3.5g 3.5g

CALORIES Calories 144 153 153 297 297

WHY? The Glycaemic Load (GL) and Index (GI) of flavoured oats is extremely high. This means you get a surge in blood sugar soon after breakfast, but then your energy levels plummet. This can lead to early morning cravings and snacking. The boiled eggs and rolled oats meal delivers more sustained energy as these oats have a lower GI and GL. The eggs also deliver a protein kick to start your day, which is essential after your night-time fast.

LUNCH DON’T EAT

BEEF HAMBURGER ON A BUN SERVING

CARBS

FATS

PROTEINS

1 hamburger

26.8g

11.0g 14.6g

TRY THIS

A WHOLEWHEAT CHICKEN WRAP

FIBRE

CALORIES

SERVING

CARBS

FATS

PROTEINS

FIBRE

CALORIES

1.1g

270

1 wrap

16g

23g

200

WHY? The hamburger bun contains simple carbs and the patty is packed full of saturated fats. Any condiments you use on your hamburger will also significantly increase the fat, sugar and calorie content of your meal. Homemade chicken wraps, on the other hand, are the way to go – just control what sauces and, more importantly, how much sauce you put on them. Adding sauces and other extras like cheese can easily take a 200 calorie wrap to over 1000 calories, so be careful. But this is still a better option than the hamburger. The wrap is also a much better option than the bun, even if it is a whole-wheat roll, as it contains fewer carbs. There are also fewer calories in the wrap (if the aforementioned guidelines are followed).

DINNER DON’T EAT

SPAGHETTI BOLOGNAISE (MADE WITH LEAN MINCE)

TRY THIS

CHICKEN OR TURKEY GARDEN SALAD

SERVING

CARBS

FATS

PROTEINS

FIBRE

CALORIES

SERVING

CARBS

FATS

PROTEINS

FIBRE

CALORIES

1 bowl

53g

23g

27g

432

100g salad

2.4g

1.3g

10.5g

0.9g

105

WHY? The chicken salad offers the perfect meal for the end of the day – there are almost no carbs, so nothing will get stored as fat while you sleep. You can even have a second helping if you still feel hungry, or simply add more protein to increase the feeling of satiety before bedtime, without adding any unwanted carbs. The calorie content in the bolognaise can also increase if you use pre-made sauces, or if you’re too liberal with your home-made mix. Mince is also packed full of saturated fat. REFERENCES: The South African/ Glycemic Index and Load Guide/Livestrong.com/MyFitnesspal.com/CalorieLookup.com

20 SUMMER 2023 | www.fitnessmag.co.za

LUNCH DON’T DRINK

ICED TEA SERVING

300ml

CARBS

FATS

27.3g 0.0g

TRY THIS

COKE ZERO

PROTEINS

FIBRE

CALORIES

SERVING

CARBS

FATS

PROTEINS

FIBRE

CALORIES

0.0g

444

330ml

6.6g

0.0g

1.7g

0.0g

132

WHY? If you’re looking for a drink to add some flavour to your meal or quench a thirst, then you are just adding unnecessary kilojoules to your lunchtime meal by drinking iced tea. With almost three times less kilojoules and around four times fewer carbs, the Coca-Cola Lite or Zero is a better option in this instance. However, in every situation, water is always the best option.

DURING EXERCISE DON’T DRINK

SPORTS DRINK SERVING

500ml

CARBS

FATS

35.0g 0.5g

PROTEINS

FIBRE

CALORIES

0.5g

0.0g

600

TRY THIS

PROTEIN SHAKE WITH WATER SERVING

CARBS

FATS

PROTEINS

FIBRE

CALORIES

300ml

3.0g

2.0g

23.0g

1.0g

502

(30g whey serving)

WHY? Studies show that your muscles are equally receptive to amino acids during exercise, as they are after training. By drinking a whey protein shake while you exercise, you start to repair and rebuild muscle sooner. The high carb content of the energy drink will also dump a large amount of glucose into your bloodstream, which means your body will stop tapping into fat stores for energy. This is detrimental to your efforts if you wish to lose fat and weight. The whey shake also delivers fewer kilojoules, which is important for all the reasons just mentioned.

HERE ARE A FEW ADDITIONAL FOOD CHOICES YOU CAN MAKE THAT WILL HAVE A BIG IMPACT ON YOUR HEALTH AND FAT LOSS EFFORTS. BEAT IT

EAT IT

Salt Himalayan rock salt Sugar, fructose, sweetener Xylitol, organic honey Breads, pastas Rye bread, brown/basmati rice, potatoes, corn, legumes, barley Red meat Chicken, fish, eggs, legumes, nuts (restrict red meat to once a week) Chocolate cake, brownies, biscuits Carob truffles, raw chocolate, organic chocolate with more than 75% cocoa mass Alcohol Drink water whenever possible, but white wine and whiskey are the lowest calorie options. Red wine is slightly higher in calories, but offers a whopping supply of antioxidants when drunk in moderation Concentrated fruit juices Fresh fruit and vegetable juices Refined cereals/porridges Raw organic oats Full-cream milk Organic fat-free milk, rice milk, almond milk, calcium-enriched soy milk Creamy sauces Fresh herbs, chillies, garlic, ginger, homemade pesto Cooked veggies Raw veggies Sunflower, canola oil Olive oil, coconut oil, palm oil Sweets Goji berries, fruit, baked dates (Jerusalem toffees) Butter/margarine Hummus, tahini, fresh guacamole, seed butters, nut butters Tea/coffee Green tea, rooibos tea, herbal teas Oily, deep fried chips Oven chips with Himalayan rock salt and cayenne pepper Crisps, microwave popcorn Low sodium pretzels, air-popped popcorn or popcorn cooked in coconut oil and Himalayan rock salt Chocolate spread Organic peanut butter *Figures are used as reference only. Nutritional values may vary between products, brands and preparation techniques. Fatloss Magazine

EAT LEAN

HEALTHY, LOW-CALORIE FOOD FOR EVERY OCCASION

ITALIAN BROWN RICE SALAD

INGREDIENTS: 750ml vegetable stock 2 tsp olive oil 80g brown onion (chopped finely) 300g brown rice 1 tsp lime rind (grated) 1 garlic clove (crushed) 45g roasted almonds 100g tomatoes (chopped) 100g zucchinis (chopped) ¼ cup parsley (finely chopped) ¼ cup peppers SAUCE: 2 tbsp lime juice 2 tbsp white wine vinegar 2 tsp dijon mustard

Brown rice is a healthier choice than white rice as it doesn’t share the same refining process, which strips most nutrients and minerals in white rice. Brown rice is also rich in naturally occuring oils, has a high fibre content and helps stabilise blood sugar levels, making it a top choice for carbohydrates in any meal plan. 22 SUMMER 2023 | www.fitnessmag.co.za

METHOD: 1. Place the vegetable stock in a medium-sized saucepan and bring to the boil. 2. In a large saucepan, heat the oil and cook the onion until soft. 3. Add the rice, lime, garlic and stir, making sure to cover the rice. 4. Now add the stock to the rice mixture and bring it all to the boil. 5. Toss in the tomatoes and zucchini, cooking until the zucchini is soft. 6. In a separate bowl, mix together the sauce ingredients. 7. Add the sauce to the rice mixture, tossing gently. 8. Serve this salad warm, topped with fresh parsley (optional).

BOOST THE PROTEIN:

Add 300g of grilled and diced chicken breasts to boost this dish with an additional 87g of protein.

Coconut milk aids in weight loss, improves immune function and reduces the risk of heart disease. New research reveals that people who add more healthy fats into their diets, like coconut milk, eat less overall than those who don’t. Healthy fats help satiate the brain receptors that control your appetite, making you feel fuller and satisfied for longer.

CHICKEN MASALA INGREDIENTS: 2 tbsp peanut oil 200g brown onion 2 cloves garlic (crushed) 1 tbsp coriander seeds 1 tbsp ground cumin 1 tbsp ground turmeric 1 tbsp ground masala 2 tsp chilli powder / fresh chilli 1.5kg chicken fillets (chopped) 70g tomato paste 375ml chicken stock ¾ cup coconut milk 2 tbsp chopped coriander

METHOD: 1. In a large saucepan, cook the onion and garlic until the onion is soft. Add the coriander seeds and cook for a minute until the seeds start to pop. Add the remaining spices to the saucepan. 2. Add the chicken and cook until it’s brown. Stir the chicken to ensure it gets covered in the spices. 3. Stir in the tomato paste, stock and water. Bring it all to the boil. Reduce the heat and allow it to cook until the chicken has cooked through. 4. Add the coconut milk, bring to the boil and allow to thicken (stirring occasionally). 5. Just before you serve, stir in the fresh coriander. Fatloss Magazine 23

Power up the protein

Add your favourite flavour whey protein powder to make this a perfect post-workout smoothie.

, Banana almond smoothie Ingredients: 1 banana 125ml plain fat-free yoghurt 60ml oat bran 1 tsp natural almond butter or 5 almonds 250ml cold water or ice 1 scoop protein powder

TIMING:

DRINK UP FOR YOUR MIDMORNING S N AC K !

Method: 1. Mix together the cup of water and almond butter (or almonds) in the blender. 2. Add the banana, oat bran, and protein powder, and blitz until smooth. 3. Finally add the plain fat-free yoghurt and process it all together. 4. Serve in a tall glass or chill until it’s ready to serve.

AWESOME ALMOND Almonds lower the rise in blood sugar and insulin after meals. BANANA SECRETS One banana has 11% of the RDA of dietary ﬁbre and only about 108 calories. The ﬁbre in bananas not only keeps digestion regular, but also helps maintain low blood sugar and curbs overeating.

24 SUMMER 2023 | www.fitnessmag.co.za

Strawberry frozen delight

INGREDIENTS 1 cup strawberries (chopped) 1 ½ cups Greek yoghurt 1 /3 cup honey METHOD 1. M ix all the ingredients together in a blender. 2. D ivide the mixture into ice lolly moulds. 3. P lace in the freezer overnight. 4. R emove from the freezer and serve.

Yoghurt is loaded with vitamins. One serving is a significant source of potassium, phosphorous, riboflavin, iodine, zinc, and vitamin B5 (pantothenic acid). Yoghurt also contains B12, which maintains red blood cells and helps keep your nervous system functioning properly.

Strawberries have nutrients that work synergistically and powerfully to fight against oxidation (free radicals) in the body, making it a “superfood”. They are also high in vitamin C, which plays a key role in enhancing the immune system.

Fatloss Magazine 25

METABOLISM BOOSTING

MEALS W

hen it comes to losing weight and burning as much fat as possible, we basically have two tools at our disposal – diet and exercise. The benefits of exercise are well known; it helps to burn calories to create a negative caloric balance, and weight training helps to build more muscle, which raises our metabolic rate. And the role that the right diet plays is also well documented. Eating clean, controlling your calorie intake and managing your insulin response are the fundamental dietary guidelines needed to lose weight and drop body fat. However, there is another way in which the food you eat can impact on your weight-loss efforts – by boosting your metabolism even further. Loosely described, your metabolism is the rate at which your body generates and consumes energy in the form of calories. A higher metabolism enables you to burn more fat and lose weight faster. As already mentioned, factors such as the amount of muscle you have and your daily activity levels affect your metabolism. What you may not realise is the type, number, size, composition and frequency of the meals you eat also impacts on your metabolism and, subsequently, your daily energy expenditure, through a process known as the thermic effect of food. This refers to the increased heat generated by your body through the digestion process. This thermogenesis increases your metabolism for a short amount of time as your body will consume energy to digest your food. This will increase energy expenditure above your normal resting metabolic rate, albeit for a short period of time.

Oatmeal, brown rice, vegetables like broccoli, apples, pears and citrus fruits are ideal food options to help boost your metabolic rate.

MEAL COMPOSITION

t is generally estimated that up to 10% of the caloric value of the food you eat is used for energy in the digestion process. However, certain foods elicit a greater thermic effect than others. For instance, certain types of fat and simple carbohydrates are easy to process and therefore have less of a thermic effect. Protein, on the other hand, is harder to process and therefore elicits a much larger thermic effect during the digestion process. This has been corroborated in two studies, one published in the 2004 issue of the Journal of the American College of Nutrition and another published in the May 2008 issue of the American Journal of Clinical Nutrition. They both found that protein-rich diets not only helped participants increase thermogenesis, but also increased satiety and helped them maintain a leaner body mass overall. On average, 27% of the calories you consume from protein are used in the digestion process. This is attributable to the fact that protein goes through a number of catabolic reactions to break the macronutrient down into the component amino acids – the form our muscles need for repair and growth. Aside from the great protein content, eating more fish is also a great way to boost your metabolism through your diet thanks to its EPA and DHA content. These omega-3 fatty acids may have the power to dramatically boost your metabolism by about 400 calories per day, with researchers from the University of Western Ontario reporting that fish oil increases levels of fat-burning enzymes and decreases levels of fat-storage enzymes. The same principle applies to complex carbohydrates, even though the effect is much smaller. Only 7% of the calories consumed are used in the digestion process, on average. The bioavailability and the glycaemic index (GI) of the carbohydrate source are key factors in this equation as this determines how quickly the energy is released. Low GI complex

carbohydrates tend to have a slightly higher thermic effect because they actively release energy over a longer period of time because they have more bonds to break in the macronutrient structure. Oatmeal, brown rice, vegetables like broccoli, apples, pears and citrus fruits are also ideal food options to help boost your metabolic rate because the body has to work harder to break down both the fibre contained in many of these foods, as well as the complex carbohydrates. However, when discussing the impact of carbohydrates on our metabolism, it is worth noting that there is also an important correlation between insulin sensitivity and the thermic effect that food can have on your body. Individuals who are more insulin-sensitive enjoy a significantly more pronounced thermic effect, while individuals with increasing insulin resistance experience negligible to zero thermic effects. This is because insulin is the mediator of the thermic effect of food and diet-induced thermogenesis. As obese people are generally insulin resistant, which accelerates weight gain, this can have a major impact on the thermic effect of food. Researchers at Columbia University studied two groups of men who were either lean, with less than 15% body fat, or obese with more than 25% body fat. Researchers examined the differences in the thermic effect of food in different situations. The results were startling as the thermic effect in the lean individuals when compared to the obese subjects was 70% higher at rest, 175% higher after exercise and 316% higher over the course of 30 minutes of exercise. This means that simply being lean and more muscular can significantly increase the thermic effect that food has on your daily calorie consumption, not just your basal metabolic rate (as muscle is more metabolically active than fat). Certain foods also purportedly have a negative calorie effect, which basically means that it takes more calories to digest

those foods than they provide. Fat, on the other hand, is relatively easy to process and therefore has little thermic effect. Fats have a thermic effect of around 3% on average. It is also important to note that the thermic effect of food generally applies at a macronutrient level. As such, claims that partially chewing food will significantly increase the thermic effect of the food are unfounded. It is extremely important to chew your food properly to aid the digestion process. If you don't, the only thing that you will increase is your postmeal discomfort due to indigestion and bloating.

ON AVERAGE, 27% OF THE CALORIES YOU CONSUME FROM PROTEIN ARE USED IN THE DIGESTION PROCESS.

MEAL TIMING

he other primary determinants of the thermic effect of food are the timing, quantity and composition of the meals you eat. Eating six to eight regular meals a day can have a cumulative effect that will add up to something more substantial in terms of your overall weight loss efforts. However, regularity is the important factor to bear in mind. Researchers at the Centre for Integrated Systems Biology and Medicine, Institute of Clinical Research and School of Biomedical Sciences, Queen's Medical Centre, University of Nottingham in the United Kingdom reported that eating an irregular meal pattern of three to nine meals per day resulted in a significantly lower thermic effect than that found in subjects eating a regular meal pattern of six meals per day. This flies in the face of conventional wisdom, which dictates that to lose weight we should eat less, less frequently, to reduce overall calorie consumption. However, this is not the case. In fact, this can decrease your metabolic rate by up to 30% because your body cannot perform its required functions and sustain muscle tissue without an adequate amount of food. By eating less you are compromising your muscle tissue because it places your body in a catabolic state. What's worse is the fact that the subsequent state of starvation will cause your body to hang onto every calorie you feed it.

LINK TO EXERCISE

nterestingly, various studies, including the one referenced earlier in this article, have also found that regular exercise can positively impact the thermic effect of food. You can increase it by doing both aerobic training of sufficient duration and intensity, as well as anaerobic weight training. The studies showed that people who habitually exercise have a greater thermic effect when compared to sedentary people, even if the two groups have similar fat-free masses. However, this increase is often marginal, amounting to about 7-8 cal per

hour. Regardless, the truth is that a diet with adequate amounts of protein, fibre, high GI carbs and the right fats, consumed at regular intervals over a prolonged period of time will have a cumulative effect that can assist with your weight and fat loss goals. The important thing is to combine these tips with the right exercise and overall eating plan to start seeing results. It is simply a matter of eating intelligently and being consistent with your approach so that, over time, your efforts will yield the results you want.

28 SUMMER 2023 | www.fitnessmag.co.za

NATURAL METABOLISM BOOSTERS T

here are also certain natural substances and ingredients that you can use to enhance the metabolic effects of food. A study found that capsaicin, black pepper, ginger, mixed spices, green tea, black tea and caffeine all significantly impacted metabolism. Capsaicin, the compound found in hot red peppers had the biggest impact on metabolism as it increased thermogenesis, energy expenditure and fat mobilisation after a meal, which all helped to decrease overall body fat. However, all these foods were found to have the ability to increase thermogenesis, satiety and oxidise fat to some degree.

GINSENG

Chinese and native American cultures have used ginseng for years for both culinary and medicinal purposes. Research has shown that ginseng can strengthen your immune system, improve memory and lower cholesterol. Ginseng will also improve your weight loss efforts because it revs up your metabolism, which means you burn more calories each day, even at rest. Ginseng gives you a major boost in energy too, so you’ll be able to exercise harder, for longer to burn even more calories.

CINNAMON

Cinnamon is rich in magnesium, iron, calcium and fibre. Since medieval times people have used cinnamon to cure diarrhoea, indigestion and bloating. Cinnamon is also great for lowering blood sugar levels and bad cholesterol. When you consume cinnamon your body tries to break it down through a chemical reaction. This process boosts your metabolic rate due to the subsequent rise in body temperature.

BLACK PEPPER

For centuries practitioners of Eastern medicine have known of the benefits of black pepper, using it effectively to treat diarrhoea and various other gastrointestinal issues. Piperine, which is a major constituent of black pepper, has been found to inhibit fat cell differentiation. Piperine interferes with the functioning of the genes that are responsible for forming new fat cells. This interference then sets off a chain reaction which helps to keep the formation of fat cells in check.

TURMERIC

Throughout history turmeric has formed part of health remedies, culinary experiences and has also been used as a dye. Although there is no significant research that proves turmeric can help with weight loss, there is evidence to suggest that turmeric may help prevent the regrowth of fat after weight loss. The exact amount of turmeric it would take to prevent this regrowth has not been established though.

CUMIN

Cumin is a rich source of ferrous (iron) sulfate, which is an essential part of digestive and metabolic enzymes, as well as haemoglobin. As such, cumin helps to improve the supply of oxygen to all bodily tissues, assists our bodies in the energy production process, helps to give our immune system a boost and is a great digestive aid. By improving the digestion process, the body can better assimilate and absorb nutrients, which can help to reduce the amount of food that is stored as fat by the body. Consuming cumin also raises body heat which, in turn, causes a rise in your metabolic rate. This helps the body burn more calories throughout the day.

CHILLI PEPPERS

OLIVE OIL

Studies have shown that olive oil can ‘turn up’ your metabolism as it is a rich source of the monounsaturated fatty acid oleic acid, which may have metabolism-boosting effects. A study conducted by researchers at Sao Paulo State University in Brazil found that rats fed a diet rich in olive oil had higher rates of fat oxidation and energy expenditure compared to those not fed.

VINEGAR

Acetic acid, which is what gives vinegar its sour taste, increases thermogenesis. Vinegar is also known to activate certain genes in our bodies that can limit the amount of fat stored around our waistlines as they ensure that fat is evenly distributed around our bodies.

It is no secret that when you eat hot foods such as curries and spices it causes your body heat to rise. This subsequently causes a rise in your metabolic rate as your body works to return itself to a state of homeostasis. Chilli peppers that contain capsaicin are the most effective at causing this rise in body heat, as previously explained.

CHROMIUM

LENTILS

Lentils are rich in soluble fibre, which lowers your cholesterol and helps to increase feelings of satiety during meals. When you feel full you’re less likely to overeat, which is a major cause of weight gain. Lentils also tie up carbohydrates in the digestive system, which means the body absorbs them at a slower rate. This stabilises your blood sugar levels and slows the fat storage process.

Chromium enhances the way and the efficiency with which your body taps into fat stores for energy. This substance can be found naturally in tomatoes, and in supplemental form. Meat, eggs, green pepper, apples, banana and spinach are also good sources for chromium.

CALCIUM

Research shows that calcium, which can be found in dairy products such as yoghurt, cheese and buttermilk, may reduce weight gain by hindering the absorption of fat in the small intestine.

ICE

By adding ice to your drinks, which should consist mainly of water, you force your body to expend more energy as it first has to heat the liquid to body temperature.

CAYENNE PEPPER

Cayenne pepper is already used in many ways, for both medicinal and culinary purposes. Capsaicin, a compound found in cayenne peppers, is what gives them their heat, and is also the substance that boots your metabolism. Capsaicin also stimulates receptors in our central nervous system (the sensory neurons) which creates a heat-producing effect. This whole process is known as dietinduced thermogenesis and it burns calories instead of storing them as fat. Researchers have found that capsaicin is also beneficial for digestion, stimulating the kidneys and easing pain

MUSTARD

For something so small, mustard seeds are full of nutrition. One mustard seed has a healthy amount of selenium, the amino acid tryptophan, omega-3 fatty acids, phosphorus, manganese, magnesium, iron, calcium, niacin and zinc. There are many health benefits associated with mustard. For example, the phytonutrients in mustard seeds protect against gastrointestinal cancer, with the selenium and magnesium making it a good anti-inflammatory. Mustard, like all other spicy foods, causes a rise in our metabolisms through dietinduced thermogenesis, which helps to burn more calories.

Fatloss Magazine 29

YOUR COMPLETE LIFESTYLE SOLUTION DOES NOT CONTAIN GMOS

LOW IN SATURATED FAT

SOURCE OF DIETARY FIBRE

HIGH IN PROTEIN

TAKE THE FIRST STEP TOWARDS ACHIEVING YOUR WELLNESS GOALS WITH THE TONY FERGUSON STARTER PACK TONY FERGUSON SA

TONYFERGUSON.CO.ZA

TONY FERGUSON SA

TONY FERGUSON DIETARY FIBRE. Each capsule contains: Avena sativa (L). (Oat Bran) 300 mg; Plantago ovata (Psyllium Husk #60) 226 mg; Plantago ovata (Psyllium Husk #40) 224 mg; Ulmus rubra Muhl. (Slippery Elm) 20 mg. D 34.13 Health Supplement – Other. TONY FERGUSON CHROMIUM PLUS. Each tablet contains: Cinnamomum cassia (L.) J. Presl 125 mg; Ascorbic acid (vitamin C) 50 mg; Chromium chloride 513 µg providing chromium (elemental) 100 µg; Chromium picolinate 403 µg providing chromium (elemental) 50 µg; Total chromium (elemental) 150 µg. D 33.7 Combination Product (Western Herbal Medicine / Health Supplement). TONY FERGUSON THERMOBURN. Each capsule contains: Sinetrol® 450 mg; L-Carnitine tartrate 200 mg. D 34.12 Multiple Substance Formulation. Warnings: Safety during pregnancy and lactation has not been established. Consult a registered healthcare provider if you are taking any other medicine or have been diagnosed with a chronic condition. These unregistered medicines have not been evaluated by SAHPRA for their quality, safety or intended use. Tony Ferguson Weightloss SA (Pty) Ltd. info@tonyferguson.co.za.

COUPLE THE TONY FERGUSON STARTER PACK WITH OUR FREE MEAL PLAN AND WORKOUT SOLUTION.

FREE

meal plan

CLICK TO DOWNLOAD

FREE CLICK TO DOWNLOAD

activity plan

Celebrate small victories, embrace the gradual transformation, and trust the process. This journey is more than physical change; it’s a metamorphosis of mind, body, and spirit. Stay committed and resilient, and witness the masterpiece of your efforts reflect the unwavering commitment within you.

32 SUMMER 2023 | www.fitnessmag.co.za

Fatloss Magazine 33

FATLOSS psychology BY LAETITIA RYKER, Life Coach @LRyker, www.laetuslife.com

ne of the biggest struggles in my life was overcoming my weight problem. How I felt when I was overweight isn’t something that I can really explain to anyone because it’s something that you experience on such a deep and personal level. All too often the fight against weight becomes a solitary battle, and you eventually become tired of the struggle because it’s so much easier to act as if it doesn’t bother you. In all honesty, it didn’t matter how hard I tried to adopt a care-free attitude, being overweight always bothered me. While I know a few people who are overweight and genuinely aren’t bothered by it as they accept themselves completely, these people are few and far between. In general, when someone is overweight it bothers them deeply and they tend to follow one diet after the other in the hopes of losing weight. THE NEED TO CONFORM

One of the reasons why we’re so preoccupied with our weight and being thin is because of the stereotypical image of the ideal physique portrayed in mainstream and social media. While conforming to popular stereotypes is generally an unhealthy motivator for weight loss, more recently the media has also helped to drive awareness around the health implications of obesity. The health implications of being overweight are numerous, and the prevalence of lifestylerelated disease has meant that the media are making people more health conscious. It is for these reasons that it is important to firstly establish why you want to lose weight. Do you want to lose weight because you are really unhealthy? Do you really have weight to lose or are you merely trying to follow the standards

34 SUMMER 2023 | www.fitnessmag.co.za

that are set by the mainstream media? One thing that I learnt early on in my transformation journey was that success is determined mainly by your reason for wanting to transform – your motivation. This is because there are two forms of motivation; intrinsic motivation and extrinsic motivation. 1. Intrinsic motivation: When you’re motivated by something on the inside that is independent of rewards and outcomes. 2. Extrinsic motivation: When you’re motivated by something outside of yourself such as receiving rewards (for example, money) for showing the desired behaviour (receiving good grades). If you want to succeed it’s important that your ‘why’ is intrinsic, because it’s the only form of motivation that lasts.

xtrinsic motivation is something that is fleeting or momentary as it can be taken away at any time. That’s because extrinsic motivation is usually reliant on someone else. There are a lot of things that fall in the category of extrinsic motivation. Let’s say your goal is fat loss, and your motivation is extrinsic, then the things that motivate you would look something like this: • The picture in your head of how your body is going to look motivates you. • The fact that everyone said you couldn’t do it motivates you. • You have a new partner and you want to look good for him. • You’re going on holiday and you want to look good in a bikini. While there is nothing inherently wrong with the things mentioned above, the problem with using these motivators as your primary reason for losing weight is the fact that they can all change in an instant. Let’s say, for instance, that you achieve the body that you imagined. What is going to motivate you to keep it?

LIFESTYLE CHANGE

lot of people also decide to make a lifestyle change because others said they couldn’t do it or because they want to impress someone else, but when the going gets tough impressing others often isn’t enough of a motivator to see you through the hardships. Are you really going to wake up day after day to go to the gym for someone else? Are you really going to eat one healthy meal after the other for the sake of impressing someone else? Those people won’t be there every time you have to make a healthy choice or every morning when you have to get yourself out of bed to go to gym. We can only do so much for someone else. When we get tired, or when we lose motivation and we don’t have an intrinsic reason to keep going then we’re unlikely to see our transformation through. The fact that we have to be intrinsically motivated isn’t something that I knew from the start, it’s something that I learnt along the way. In all honesty, my transformation taught me a lot of things, not least of which is the fact that going through a transformation doesn’t always turn out the way you think it will - the picture that we have in our mind doesn’t always match reality. I also had numerous of other eye-openers during my transformation. Before I started I had expectations about how things will progress and how things will end, but ultimately things turned out quite differently. Having these expectations and preconceived ideas that weren’t realised was difficult to accept, which is why I wish that I had been more prepared. If someone had told me all the things I needed to know before I started, perhaps the experience would have been different for me.

5 THINGS I WISH I KNEW WHEN I WEIGHED 90KG 1 HAPPINESS IS A CHOICE

here is a lie perpetuated through advertising and social media, which leads many to believe that being thin or skinny will result in happiness and success. The converse also holds true in the mind of many - if you’re fat or overweight you’re probably sad or unhappy and unsuccessful. Although this message is being conveyed to us very subtly, it still has a major effect on our thoughts and perceptions. We end up constantly comparing ourselves with others, and we tell ourselves that we’ll be happy if we’re thin, lose weight or if we fit into a certain dress. We, therefore, end up living a life where happiness is conditional. When I lost all the weight my state of happiness didn’t change one bit. Yes, I was proud of myself and I received praise from others for what I had achieved, but deep down inside I still wasn’t happy. I wish I knew that happiness is a choice when I embarked on my weight loss journey. Lasting happiness isn’t something that comes with achieving a number on a scale or a dress size. Happiness doesn’t have anything to do with our outward appearance. Happiness is determined by our mindset, especially what we choose to focus on. There is always something to be grateful for and as soon as you realise this you’ll know that happiness isn’t conditional, it’s something that you choose.

Fatloss Magazine 35

2 SOME PEOPLE ARE VERY SUPERFICIAL

wish someone had told me how superficial people can be before I lost weight. There were a lot of people who became my friends after I lost the weight, many of whom didn’t even look at me twice before my weight loss. When I realised that people could be so superficial I got really mad. Although I had lost the weight, I was still the same person. The only thing that had changed was my outward appearance, yet people suddenly changed the way they treated me. I just couldn’t understand how people can judge someone purely on how you look, with a complete disregard for who you really are as a person. If people actually took the time to get to know me before the weight loss they would’ve known that I was still the same person. If I had known how superficial people can be I would’ve known that the friends that I had before my weight loss were my true friends, and that I shouldn’t waste my energy on people who had hidden agendas.

“

Once I made peace with the fact that weight loss has no magic powers, my real transformation began.

“

36 SUMMER 2023 | www.fitnessmag.co.za

WEIGHT LOSS HAS NO MAGIC POWERS

hen I think back to the time before I started my transformation journey, I think there was a part of me that hoped that losing weight will magically fix everything else. There was a part of me that hoped that once I had lost all the weight I would not struggle with a bad selfimage anymore, and that I would instantly forget all the words that had been spoken about me earlier in my life. There was a part of me that hoped my thought patterns and negative inner self-talk would automatically change when the reflection I saw in the mirror was closer to the image that I had in my mind. Unfortunately, this wasn’t the case at all. I quickly found out that weight loss has no magic powers. When I finally reached my goal weight I realised that I still had all the same emotions with regard to my past. I still had a self-image problem, and my inner self-talk was just as negative as before. This was probably one of the hardest realisations that I have ever had to face, because I had an expectation that losing all the weight would fix everything. When it didn’t, I felt hopeless. Once I made peace with the fact that weight loss has no magic powers, my real transformation began. That’s when I opened up my thoughts and mind to accepting that nothing in life comes easy and that everything is a work in progress. I made peace with the fact that my bad self-image is something that I’m going to have to work on daily. I accepted that my thought patterns won’t automatically change when I have a new body, and I realised that changing my thought patterns

“The only unique contribution you can offer the world is to be who you actually are and no one else.” – Ashly Lorenzana

takes practice and that it’s something that I can get better at. Losing the weight didn’t make me automatically forget all the negative remarks or comments from my past, and that for true healing to occur I would need to forgive. I wish I knew beforehand that weight loss has no magic powers. Maybe then I could have worked on all these things from the start. Like I always say; outside transformation doesn’t mean a thing without inner transformation.

4 STRIVE FOR PROGRESS, NOT PERFECTION

nother thing that I wish I knew before I started my transformation is that it’s better to strive for progress than for perfection. When I started my journey the perfectionist in me wanted to do everything perfectly. Part of me even believed that if I slipped up in any way then I’d be a failure. I soon learnt that trying to be perfect was exhausting, and not humanly possible. The day that I chose to focus on progress, rather than perfection, was the day my journey became a lot easier. That’s when I allowed myself to be human, instead of chastising myself with each mistake. You need to realise that progress is a three-steps-forward and twosteps-back process. The only thing that matters is that you keep moving forward, and that you allow yourself to learn with every failed attempt. This is the only way to ensure that you actually enjoy the journey.

“If you look for perfection, you’ll never be content.”

– Leo Tolstoy, Anna Karenina

5 LOSING WEIGHT, AND KEEPING IT OFF, IS HARD

efore I started my weight loss journey a part of me thought; “once I lose all the weight I will never have to worry about my weight again”. However, after losing the weight I quickly realised that maintaining my weight wasn’t a given. In fact, I soon realised that it was going to take hard work and conscious effort, day in and day out. For a transformation to be successful you have to make a concerted effort to change your daily habits, because these are the things that determine your behaviour, as well as your lifestyle. Through my own journey I realised that most people don’t succeed at their transformations because they don’t realise how much work they’re going to have to put in for the rest of their lives.

“Unless commitment is made, there are only promises and hopes; but no plans.”– Peter F. Drucker

With that, I want to offer you a final word of encouragement. There is a way to make the transformation easier and lasting – change as much on the inside as you do on the outside. Remember, it’s as much a mental transformation as it is a physical one. Fatloss Magazine 37

FINDING THE

BALANCE MASTERING THE JUGGLING ACT THAT IS HEALTHY WEIGHT LOSS IN AN AGE OF EXTREMISM

saying that one often hears the older generation mutter is: “everything in moderation”. While this is open to criticism, one cannot help but see the merits in the logic. A more recent saying, often brandished on t-shirts, states: “obsessed is a word the lazy use to describe the dedicated”. Sure, moderation doesn’t make one think of excellence, but it does instil a sense of calm. You cannot become the best at something if you are moderately motivated or dedicated, but you won’t become morbidly obese or develop chronic health problems if everything is done in moderation. On the other end of the spectrum, the second saying gives one the sense of “all or nothing”. However, it is also easy to see how an absolute focus on one aspect of one’s life may lead to the

38 SUMMER 2023 | www.fitnessmag.co.za

detriment of the others. Now, we’re by no means advocating mediocrity in this article. What we are doing is looking at how striking a balance is often a better way to go with regard to lifestyle choices than taking an all-or-nothing approach.

DROPPING THE BALL

Read this quote by James Patterson: “Imagine life is a game in which you are juggling five balls. The balls are called work, family, health, friends and integrity. And you’re keeping them all in the air. But one day you finally come to understand that work is a rubber ball. If you drop it, it will bounce back. The other four balls... are made of glass. If you drop one of these, it will be irrevocably scuffed, nicked, perhaps even shattered.”

Now, while this quote in itself is a lesson for all of us in the priorities of life and what truly matters when we’re old and grey, it also serves as a handy metaphor for finding balance in our quest to become healthier and fitter. Let us look at the glass ball called health. If we obsess over this ball, to the detriment of the other four, what will happen? If we drop the ball at work – well, it will bounce back up, over and over again. But if our obsession with health causes us to drop our family, friends and integrity, well then the warning is a lot more stark. Having the body of our dreams means nothing when no one loves us, all our friends have deserted us and our integrity is in tatters. Sure, this is extreme, but extreme behaviour can lead to extreme outcomes.

Finding a balance in our health and fitness doesn’t stop there. It goes beyond looking out for the pillars that make up our existence. Enjoying balance in our approach is the surest way that we’ll stick to our new lifestyle choices. The rewards make sticking to a plan far more likely than if the life we live, in pursuit of our goals, is not worth living.

TOO MUCH OF A GOOD THING

It’s not inconceivable for a person to change her eating habits and enjoy the benefits of weight loss and a new physique. However, far too often this becomes obsessive – where the weight loss itself becomes the drug and not the pursuit of a healthy body. This person then starts becoming extremist in her eating – perhaps cutting all fats, cutting portions and calories to ridiculous proportions, maybe even skipping meals. It is easy to see what is happening – and too often specialists talk about seeing people who, on the outside, appear to be in good shape but inside their bodies are on the verge of shutting down: damaged metabolisms and internal organs taking strain from extreme eating practices that often started out as simple diets with the best of intentions. The same can be said about exercise. We all know that we need to be active and move to be healthier and fitter. However, a bit like the diet and the obsession with actual fat loss rates, and not the end goal, people can become obsessed with exercise: whether this is running or weights or CrossFit. The end result? People quite literally train themselves into the ground – immune systems are wrecked, dysfunction becomes chronic and injuries become debilitating. But it doesn’t stop there – these people are so obsessed they will train through injuries as if the longevity of their bodies does not matter. And that’s why the old adage

that too much of a good thing can become a bad thing is so true. This article is not about painting horror stories and laying up the old boogeyman, it’s about reminding us all why we picked up this magazine in the first place: the healthy intention of losing fat and becoming healthier, fitter and stronger, which are all very good intentions to start with. The key is remembering the bigger picture – keeping your eye on the balls, so to speak, so that balance remains the end goal. And in this regard: balance equals wellness across all aspects of our lifestyles.

STRIKING A BALANCE

What does it mean to approach health and fitness with balance then? Well, if we take Patterson’s analogy for life, we can do the same with health and fitness. The balls that you will be juggling are largely dependent on what goal you are chasing, although some will always remain the same. Nutrition, exercise, rest and recreation are some of the balls you want to keep in the air. Here, the most important ball, as we have repeated so often, is nutrition. But, this does not mean that you should focus everything on nutrition and forget the rest. Yes, a lifetime of poor eating habits can lead to an array of life-threatening diseases, but there will come a time when lack of exercise and movement will lead to biomechanical dysfunction and other issues related to poor fitness and muscle atrophy. However, on the one hand, focusing on nutrition and exercise is not enough – a lack of rest can also be absolutely harmful and detrimental to your health and fitness. On the other hand, an obsession with rest – well, we know what that is called!

CREATE A PLAN AND STICK TO IT

The surest way to ensure that you strike a balance and find a routine to live the healthiest and best life possible is to draw up a plan and then try and stick to it.

• RESEARCH – learn about nutrition and exercise

• PLAN YOUR EATING HABITS AND MEALS IN ADVANCE • DRAW UP a well-thought-

out exercise plan (or have an exercise professional do it for you)

• SCHEDULE personal and group recreational activities • SLEEP ENOUGH, but

don’t sleep too much

EXERCISE AND DIET ARE PROBABLY THE TWO MOST COMMON AREAS WHERE PEOPLE CAN BECOME OBSESSED AND END UP HURTING THEMSELVES. TOO MUCH OF A GOOD THING CAN BE BAD FOR YOU. Fatloss Magazine 39

NEW

NEW RECIPES AVAILABLE IN ALL 3 OF OUR MEAL PLANS

try m

CLICK TO DOWNLOAD

GREEN PROTEIN SMOOTHIE

PROTEIN PACKED BERRY SMOOTHIE

MANGO & CHICKPEA SALAD

QUINOA & AVO SALAD

TONY FERGUSON SA

TONYFERGUSON.CO.ZA

TONY FERGUSON SA

SUCCESS STORY

FATLOSS TRANSFORMATIONS

LOSING 30 KILOS TO REGAIN HER BODY

Anathi

SHE LOST 30KG

GWELE

he journey to regaining your body after pregnancy is fraught with challenges due to the impact it has on your body and your lifestyle. This was the reality that Anathi Gwele faced after she gave birth.

“I gained so much weight after my pregnancy that it changed my body shape. I didn’t feel comfortable with how my body looked, which affected my confidence. I also couldn’t accept that I had to get a new wardrobe.” While it took a great deal of courage, faith and belief in herself to start the transformation process, Anathi knew that she could get her body back in shape through consistent hard work towards her ultimate goal.

ONE STEP AT A TIME

As a way to achieve this big, scary and audacious goal, Anathi took a pragmatic approach and broke down her plan into steps. The first step on her transformation journey was a change to her diet. “I started by creating a plan so I knew exactly what and how much I should eat to lose weight.” Anathi’s weight-loss diet entailed decreasing her food intake and cutting out starch and caffeine. She also increased her protein intake by including it in every meal. “I make sure I drink as much water as possible throughout the day.”

TIME TO TRAIN

The next phase in Anathi’s structured approach was exercise. “After a week getting used to my new eating plan, I started jogging every day, heading out for a run in the morning and again in the evening.” Anathi kept up the jogging for a few months, then four

Anathi says:

“My greatest ambition in life is to motivate, inspire and positively impact others in their journey to health and happiness.”

42 SUMMER 2023 | www.fitnessmag.co.za

“I have learnt to be patient with myself and I have my confidence back. I truly feel alive again.”

months postpartum, decided to take the next step by joining a gym. “I was still breastfeeding at the time and would constantly feel hungry, so I needed to adapt my diet to include sufficient food to meet my energy demands without adding weight.” Anathi also found the weight training challenging initially, as she was restricted in her exercise selection. “As someone who gave birth via C-section, I was restricted to using certain weights and exercises, but I had a proper gym schedule that I stuck to.” Anathi’s gym routine included five training days during the week and two rest days over the weekend.

ANATHI'S TRAINING SPLIT

Monday: Full-body workout Tuesday: Strength training Wednesday: Leg day Thursday: Upper body Friday: Cardio

DRAWING INSPIRATION FROM OTHERS

She also found a source of support and inspiration in her journey from her amazing gym partner, Tebogo Lala Tlala. “Tebogo was constantly cheering me up and pointing out how much progress I was making towards my body goals.” Anathi adds that Tebogo inspires her because she is successful in every area of her life and has achieved so much, despite her young age.

“At 31, she still has ambitions to achieve more, and she has a passion for lifting and impacting others as she rises.”

not easy, but it is possible. You just need a clear vision of the body and lifestyle you want to achieve, trust the process, and put in as much work as you can.”

A TRANSFORMATIVE EXPERIENCE

HER APPROACH NOW

Since starting her transformation journey, Anathi says she has made a lot of progress after losing 30 kilos of baby weight. “My first goal was to lose the excess weight and get back to my pre-pregnancy weight, which I did.” But the benefits run far deeper for Anathi. She explains that the transformation experience has changed her life in a way that she finds difficult to explain. “I have learnt to be patient with myself and I have my confidence back. I feel truly alive again.” The process has also changed how Anathi perceives health and wellness, and has opened her eyes to how taking care of your health and body matters to your quality of life. “Investing in a gym membership and a healthy lifestyle, and making the time to take care of my well-being are the best investments I have made in my journey.”

Anathi continues to live according to the healthy lifestyle she has created for herself. “My diet has not changed. I decided to stick with what worked and I am still seeing results as healthy eating has become part of my lifestyle.”

Anathi

“I constantly get inspired by seeing how much progress I am still making in my life. I find pleasure in seeing myself as someone who is better than I used to be.” Anathi continues to achieve the goals she sets for herself, and is making progress in areas of her life that are not always visible to the outside world. “Following my transformation, I am amazed at how ambitious and purpose-driven I am, and love the fact that I am now always present for every incredible moment in my life.”

STATS Age: 28 Qualifications: Diploma in Business Administration Career: Travel and Tourism Weight before: 95 kg Weight after: 65 kg

PAYING IT FORWARD

“My greatest ambition in life is to motivate, inspire and positively impact others in their journey to health and happiness. I want to encourage others to fight for what they want, and invest in their health and wellness, especially after giving birth.” Anathi’s enduring message is to invest in yourself today, rather than waiting for an illness before taking care of your health. “I understand that it is

BEFORE Fatloss Magazine 43

SUCCESS STORY

FATLOSS TRANSFORMATIONS

MEET THE NEW ME!

Bronwyn

SHE LOST 40KG

LOTRIET

combination of poor eating habits and no exercise were the causes of Bronwyn Lotriet’s weight gain, which eventually reached the point where she felt extremely uncomfortable in her skin.

“My clothes didn’t fit me properly and I was extremely tired all the time. I was so embarrassed by my weight that I became quite a recluse. I felt uncomfortable in public and worried that people would comment about my weight.” But it wasn’t just her self-confidence that took a knock. Her health also suffered due to the excess weight.

“I had days when I would stay in bed because I had no energy and felt awful. This continued for months and it affected my quality of life and impacted my family.”

JOURNEY TO HEALTH

Bronwyn was subsequently diagnosed with Crohn’s disease and prescribed medication, which made her feel awful. “I started researching the disease and discovered that my nutrition had a big part to play. That is when I decided to completely change my eating habits and avoided foods that would cause flare ups.” This new approach to healthful and mindful eating was the starting point for Bronwyn’s lifestyle transformation, which she says truly changed her life. “I was tired of missing out on life. I was missing out on so much with my family and I didn’t want to continue down that road. My goal was mainly focused on

Bronwyn says:

“I was tired of missing out on life. I was missing out on so much with my family and I didn’t want to continue down that road”.

44 SUMMER 2023 | www.fitnessmag.co.za

“My goal was mainly focused on improving my health more than weight loss”.

improving my health, more than weight loss.”

HEALTHFUL EATING

After learning which foods would work for her based on her condition, and which foods she needed to avoid, Bronwyn started experimenting with recipes and foods to ensure she created a balanced and sustainable diet with healthy snacks and lots of protein and veggies. “I didn’t want to feel like I was permanently on a diet. It took time, but sticking to healthy foods every day and making sure I was giving my body the nutrition it needed became easier, and the longer I stuck to it, the better I felt.” For dinner, Bronwyn plays around with recipes from @the_lean_girl Instagram account. “Her recipes are amazing and include foods that my whole family can enjoy, which means I don’t have to prepare multiple meals at night.” Making sure she only had foods in the cupboard that she could eat kept the temptations away and helped her develop the discipline to say no to these unhealthy foods even when they were available.

FOCUS ON EFFORTS

As her health continued to improve, Bronwyn started to regain her energy and vitality, which allowed her to eventually

incorporate regular exercise into her daily routine. “I started training in the gym with my husband. On days when I can’t go to the gym, I train at home doing quick 30-minute routines.” “Having the mindset that I wanted to see massive results soon meant I would fall off the wagon when I felt progress wasn’t happening fast enough. Eventually, I understood that it would take time, patience and perseverance.” When she accepted this reality, Bronwyn focused on her efforts, not the outcome, which eventually delivered results. And best of all, she has managed to keep the weight off thanks to her new mindset and lifestyle. “Reaching my goal has taken a long time, but it has been worth every second! I am now focusing on building muscle and I keep pushing my body’s capabilities in the gym. I love seeing what my body is capable of and witnessing the way my body shape changes.”

NEVER GOING BACK

“The support of my family got me through and reminded me that

STATS Age: 34 Occupation: Executive associate Weight lost: 40 kg

Bronwyn BEFORE AND AFTER

BEFORE

“Your diet should include a balance of different food groups, such as fruits, vegetables, whole grains, lean proteins, and healthy fats to ensure your body receives a diverse range of nutrients necessary for various bodily functions.”

AFTER

being present in their lives was important. I feel like I have a new lease on life.” She now wants to share her story to show others that it is possible to reach your goals and give them hope – all it takes is some trial and error until you find what works for you. “I have even taken up playing golf with my husband, which is amazing! I never want to go back to feeling the way I did.” “This process has taught me that we are capable of doing anything we put our minds to, all you need is to start your journey.”

Fatloss Magazine 45

SUCCESS STORY

FATLOSS TRANSFORMATIONS “FINDING BALANCE IN MIND, BODY AND DIET HELPS CEBI DROP 100 KILOS!”

Cebi MABANDLA

utrition and exercise were never a priority for Cebi Mabandla while growing up. She was comfortable living at home as her parents took care of her every need. But losing her father forced Cebi to reevaluate her life.

WEIGHT REVELATION

Cebi jumped on a scale out of curiosity to get a clearer picture of her weight situation and the results shocked her – she weighed 166 kg. “Those three digits on that scale were a revelation. They traumatised me and served as an eye-opener.” Cebi realised that years of mindless eating with little regard for what goes into her mouth had contributed to her weight gain. “I was frustrated that I had reached this point. I was not happy with my body structure as I could not find clothes that would fit me, and walking any distance was torture as I would run out of breath.”

SHE LOST ! 98KG

But these revelations helped Cebi determine that she needed to change her lifestyle to guarantee a longer, healthier life. “I was motivated to walk a healthier path before it was too late because we only have one body to live in, and we can never regain wasted time.”

NEXT STOP, GYM!

Cebi embarked on her journey to better health, fitness and happiness by signing up at a gym. “Fortunately, I had my twin sister who embarked on this journey with me from the start. We were determined to make it work together, regardless of the challenges we faced, and I drew inspiration from her. Giving up was never an option in our books.” Since she lacked knowledge about healthy living and exercise, Cebi hired a personal trainer to guide her in the right direction and hold her accountable. Her trainer introduced Cebi to a world

Cebi says:

of exercises to improve her health and support weight loss. Her training routine included cardiovascular exercises like walking, jogging and skipping, strength training with weights, kettlebells and her bodyweight, and highintensity interval training (HIIT) in the form of boxing and kickboxing.

“I was motivated to walk a healthier path before it was too late. We only have one body to live in, and we can never regain wasted time.”

46 SUMMER 2023 | www.fitnessmag.co.za

“The training was tough at first. I would get sick all of a sudden, and on several occasions, refused to participate in certain exercises as I thought it would strain my body or that I might fall and break a bone.” However, Cebi worked on her mindset, channelling positivity into her approach as she believed that a positive mindset generates positive outcomes. “My late dad also instilled values and a sense of purpose in me by teaching me that success isn’t entitlement but

CEBI’S JOURNEY

earned through hard work, perseverance and determination.” With her new-found resolve, Cebi continued to challenge her body with different exercises while trusting the process. “My aim was to discover activities that match my persona, as this was going to stimulate me to press on while having fun. I now train five times a week because I want to, not because I feel pressure to exercise.”

FOOD FOR THOUGHT

Cebi also sought professional help to get her eating right by consulting with a dietitian, who gave her a broader understanding about how to eat right for her goals. “Due to a lack of knowledge and information at the outset, I cut out carbohydrates from my diet and my fibre intake was low, which was a big mistake. I had no clue that I was depriving my body of vital nutrients it needed to function better. This also meant I suffered from dizzy spells, was moody, and

STATS:

Weight before: 166 kg Weight after: 68 kg Weight lost: 98 kg Career: Freelance digital creator, voice-over artist, speaker IG: @Cebi_bhelelihle

my hunger was never satisfied.” That all changed when Cebi started following a calorie-controlled diet developed to promote weight loss while ensuring she felt energised and had sustained energy throughout the day. “The best part is that I know what goes into my meal, which puts my mind at ease.”

BALANCED LIVING

Since finding the balance between her mental wellbeing, nutrition and daily movement, especially her enjoyment of exercise, Cebi has started to make significant progress. “I have developed a healthy relationship with food and my body. Living a healthy lifestyle has become part of me, which has made me more openminded and confident. I now challenge myself more and no longer underestimate my capabilities, because I am strong and capable and able to accomplish anything my mind desires to achieve.” She also journals every day as this forms part of her self-discovery, selfacceptance, self-love and self-care journey “I have mastered the art of being kind to myself, and always remember to breathe and live in the moment while reconnecting with the inner me.”

BEFORE

AFTER

“I have mastered the art of being kind to myself, and always remember to breathe and live in the moment.

Through this process, Cebi has come to realise that patience is a virtue, as weight loss is a process that you cannot rush. “When you learn to trust the process and have fun, losing weight is the cherry on top,” she shares.

SPREADING THE WORD

Cebi now hopes to share her story with others to inspire them to walk their own journey to better health by leveraging her skills as a digital content creator and speaker.

CEBI'S TRAINING SPLIT Monday: Lower body Tuesday: Upper body Wednesday: Strength and Abs Thursday: Workout Videos like Taibo or Zumba Friday: Rest Day Saturday: HIIT Sunday: Rest

Fatloss Magazine 47

SUCCESS STORY

FATLOSS TRANSFORMATIONS

HOW THIS TRANSFORMATION JOURNEY CHANGED MORE THAN JUST HER BODY

Leané

VAN ZYL A

mindset reset helped Leane lose 28 Kilos in 7 months! Two pregnancies in close succession can have a massive impact on a woman’s weight, but throw a global pandemic into the mix and you have all the ingredients necessary to gain more weigh than usual. This combination was a recipe for unwanted weight gain for Leané Van Zyl, who weighed 20 kilograms more after her two children were born. “I lost a few kilos after my daughter was born, but then I found out that I was pregnant with my son. Then Covid hit, which meant I was

SH LOSET 28KG !

pregnant at home with an 18-month-old baby during lockdown,” explains Leané. “Sitting at home meant I didn’t do much but eat, and it was mostly unhealthy foods, like having brownies with ice cream twice a day.”

BAD HABITS

Matters only got worse for Leané after her son was born in July 2020 and the family semi-grated from Gauteng to the Western Cape when he was just six weeks old. “We stayed with my inlaws for nine months while our house was being built. Without a set routine and our own house, we got into really bad eating habits, like having a few glasses of white wine every evening, eating late at night, and getting takeaways regularly.” This lifestyle contributed to Leané’s weight gain, which meant that by the time the family moved into their new house, she weighed 76,6 kg.

Leané says:

“I decided that I am better than this, and that my husband and kids deserve a happy mom and wife.”

48 SUMMER 2023 | www.fitnessmag.co.za

SOUNDING A CALL TO CHANGE

“As someone who is only 1.58m tall, I looked shocking! All my big clothes got tighter and tighter until one morning I heard the seams tear while I was putting on a dress.” Leané says that was the moment she realised she needed to make a change. “It was a clear sound shouting at me to start doing something about my weight.” Leané knew that if she did

not make the change, her weight would cause healthrelated issues. “I also felt depressed and had no self-confidence. I never wanted to leave the house to do fun stuff with my kids because I felt everyone would judge me. And I never wanted to take photos because I hated the way I looked. My mom and sister are both fit, strong and slim, and being the 'fat one' in family photos made me sad." After taking a hard look in the mirror, Leané decided she no longer wanted to

You have to be patient with yourself and take it one day at a time. You are going to have bad days or weeks, but if you show up and do the work, you will see results. Just keep a positive mindset.

LEANÉ'S PROGRESSION

AFTER

BEFORE

be this overweight, unfit, unhappy and depressed person. “I decided that I am better than this, and that my husband and kids deserve a happy mom and wife.”

THE WILL TO CHANGE

As someone who always had a very strong mindset and determination when it comes to reaching her goals, Leané got her mindset right and committed to giving her lifestyle transformation efforts 100% for six months. Leané started her transformation journey by entering an 8-week challenge in June 2022, which introduced her to weight training and a community of like-minded people who could support her. “During the challenge, we were all on a WhatsApp group, which helped me keep going. It was an

STATS:

Weight before: 76.6kg Weight after: 48.6kg Age: 34 Career: Admin assistant to financial adviser IG: Leane_vz

amazing support system with people all sharing a similar goal.” Leané's mom, who is a psychologist, also helped her develop her mental approach and understand how the brain works during a transformation. “And I have an amazing husband who supported me, like taking care of the kids while I trained, especially when all the kids came down with flu that winter.”

IN IT FOR THE LONG HAUL

Leané knew that a transformation takes time and success was not going to happen in eight, 12 or even 16 weeks. “While I struggled through the first four weeks with sore muscles, after my first 8-week challenge, I could already see some change, which motivated me.” Leané kept going by doing another 8-week challenge, knowing that consistency would yield the results she wanted. “After six months of consistent training and healthy eating habits, I started to see major changes. The fat was

coming off and I lost a lot of centimetres. I could even see some muscle! That progress was what I needed to keep going with this new lifestyle.” Leané's healthier eating habits included more protein and veggies in her diet and a conscious effort to achieve her target water intake for the day “I also cut out alcohol for five months, as it was a huge factor that contributed to my weight gain.” Leané lost 28 kg during her transformation and has kept the weight off, even after adopting a more flexible diet approach, eating more carbs and sweet things when she feels like it, but all in moderation. “I feel happy again and I got my self-confidence back. I can wear shorts and tank tops during summer and not feel like everyone is staring at me.” Leané also started running on roads and trails, incorporating runs into her exercise routine 2 or 3 times a week.

INSPIRING OTHERS

She also started getting lots of messages from other

LEANE'S TRAINING SPLIT Monday: Weight and strength training Tuesday: Run and abs Wednesday: Weight and strength training Thursday: Weight and strength training Friday: Light cardio session and abs Saturday: Road or trail running race Sunday: Rest

people asking what she did to transform her life, and telling her that she motivated them. “My transformation changed my life tremendously and in such a positive way, and I want others to experience that for themselves.” Leané hopes her story can continue inspiring and motivating others to become the best version of themselves and give them hope.

Fatloss Magazine 49

SUCCESS STORY

FATLOSS TRANSFORMATIONS

STRONG IS THE NEW SKINNY AFTER DROPPING 40 KILOS AND COUNTING!

Noleen

SH LOSET 40KG !

ROETS

One evening while dressing for a night out with her husband, Noleen Roets experienced the startling realisation that the clothes she had bought the previous week for the function already felt snug. “I looked at the label and was shocked to realise that it was a size 42,” recalls Noleen. “I was disgusted. While I have never been skinny and have always struggled with my weight, stepping on the scale to see 111 kilos

was a shock to me.” The realisation that her weight was getting out of control caused an emotional meltdown as strokes and heart issues run in her family. “That was the 'lightbulb' moment for me. I knew I had to do something because I wanted to be around to watch my children grow up.”

TAKING ACTION

The next day, Noleen's husband, who she describes as her biggest supporter, took her to the nearest gym. She consulted with one of the trainers, who conducted an assessment and created a plan to help her lose weight. “It was now or never for me. I dove into the training, which consisted of lots of weight training with some cardio.”

Noleen says:

“I knew I had to do something because I wanted to be around to watch my children grow up”

50 SUMMER 2023 | www.fitnessmag.co.za

NOLEEN'S PROGRESSION

Noleen trained in the gym 5-6 days a week in the evenings from 19:0021:00, doing three lower body and three upper body sessions per week, and included cardio on some mornings. She also started following a high-protein, low-carb diet, and made healthier food choices, which was the most challenging part of the process for Noleen as she loves food. For added nutritional support, she included a range of supplements in her plan, such as vitamin C, omega 3, 6 & 9 essential fatty acids, magnesium and a multivitamin.

KEEP PUSHING ON

“It was a slow process at first, but even though the number on the scale was not dropping, my dress sizes were, which kept me motivated to keep pushing on.” After the personal trainer at the gym helped Noleen start her journey

STATS:

Age: 38 Career: Educator Weight before: 111 kg Weight lost: 40 kg and counting! IG: douglasroets

and got her on the correct path, she later moved to a new trainer who trained her via a training app. “That was when I started to make the most incredible changes in my transformation, and I am now working to gain more muscle, because strong really is the new skinny.” Through the process, Noleen realised that transformations are hard and expecting to see results overnight will end in disappointment. “It takes time, hard work, dedication and, most importantly, consistency. You need to keep going because it is worth all the blood, sweat and tears. And believe me, there was lots of sweat and tears.” Noleen says it is hard to put into words how much her life has changed for the better, not just physically and personally, but for her family, too. “I am beyond happy with where I am at right now and this spills over into my family life at home. I have young children who need a mom who can enjoy life with them; a mom who can run, play, swim and jump around with them. After the weight loss, I was able to do exactly

BEFORE

AFTER

that. And a happy wife means a happy life.”

NOTHING TO LOSE BUT WEIGHT

Noleen now hopes to inspire others who want to take that leap of faith and change their lifestyles. “Taking that one step changed my life forever. Every day, ordinary people face their own challenges, whether it is physical, mental or financial, and they keep pushing forward and making the very best of every situation that comes their way. If I can inspire just one person to experience that in their lives then I will be happy. So just do it, you have nothing to lose but the weight.”

LEANE'S TRAINING SPLIT Monday: Lower body Tuesday: Upper body Wednesday: Lower body Thursday: Upper body Friday: Lower body Saturday: Upper body Sunday: Rest

It takes time, hard work, dedication and, most importantly consistency. You need to keep going because it is worth all the blood, sweat and tears. Fatloss Magazine

THE HEALTH BENEFITS OF WEIGHT LOSS

Why your weight and fat loss goals should be more than skin deep WHILE LOSING WEIGHT AND SHEDDING THAT EXCESS UNSIGHTLY BODY FAT IS, MORE OFTEN THAN NOT, DRIVEN BY OUR DESIRE TO LOOK GOOD, THERE ARE OTHER EXTREMELY BENEFICIAL SPINOFFS FOR YOUR HEALTH.

efore we get into the positive aspects of weight loss it’s important to highlight the myriad conditions that are associated with excess weight and obesity. The multitude of diseases overweight individuals are often plagued with include:

52 SUMMER 2023 | www.fitnessmag.co.za

n Insulin resistance n Cancer n Type-2 diabetes n High cholesterol n Heart disease n High blood pressure n Stroke n Infertility n Osteoarthritis n Back pain n Depression

HEALTH FIRST These risk factors alone should be enough to get you moving and eating a healthier diet today as most are lifethreatening or, at the very least, significantly reduce your life expectancy. For these reasons your weight and fat loss efforts should focus on more than just the superficial as there is much more to life than a good body. Thankfully, obesity doesn’t have to be a death sentence. Simply lowering your body weight can prevent or even reverse most of these conditions, particularly insulin resistance, type-2 diabetes, high blood pressure, high cholesterol, and high triglyceride levels. In addition, weight loss has also been shown to improve sleep quality as it helps to reduce sleep apnea and alleviates other sleep problems. Bringing your body weight back within acceptable norms (generally measured in terms of your body mass index or BMI – your ideal weight for your height) also places less stress on your joints and the supporting structures in your body like ligaments and tendons. This often reduces the likelihood or severity of joint pain or associated injuries, if not alleviating them completely. The most common joint pain reported by overweight individuals is knee and lower back pain. There are also other, less tangible, benefits to significant weight loss, not least of which are greater self-worth,

enhanced self-confidence, and a general feeling of wellbeing and vitality. This all equates to a better quality of life. For instance, most obese individuals will complain of chronic fatigue, depression and general lethargy. These conditions are often reversed and the positive benefits amplified when you include regular exercise in your weight and fat loss efforts, as this helps to strengthen and improve your cardiorespiratory and cardiovascular systems, enhances mobility and improves your functional strength. Overweight and obese individuals also rarely challenge themselves as they either don’t have the physical capacity to do the things they want or the confidence to take on a challenge. Whether it’s simply playing and running around (or after) their kids, competing in a sporting event, or fulfilling life-long aspirations of climbing a mountain or seeing the world, the excess body fat is what weighs most people down and holds them back from participating in life.

THE GOOD NEWS

A great deal of available research shows that losing just 10% of your body weight can significantly improve your health and, subsequently, your longevity. That means you don’t have to lose 20kg or more to start experiencing the benefits of weight loss.

BY LOSING JUST 5-10% OF YOUR BODY WEIGHT: • Blood pressure, both systolic and diastolic, decreases by 5 mmHg on average; • A key marker of diabetes (Haemoglobin A1C) can decrease by half a point on average, almost equalling the effect that some anti-diabetic pills have on blood sugars; • Even modest weight loss significantly decreased insulin levels and improved insulin sensitivity; • Individuals with mild sleep apnea who required the use of a breathing machine (called a continuous positive airway pressure or CPAP) were often able to be weant themselves from it after losing 5-10% of their body weight; • Levels of inflammatory substances circulating in the blood drop significantly, which reduces the risk of vascular damage that can cause strokes or heart disease. While these benefits may seem hugely disproportionate to the amount of weight lost, these seemingly exponential returns have been attributed to the effects that reducing visceral fat produces. In addition to all the health risks already mentioned, visceral fat, also known as organ fat or intra-abdominal fat, increases your risk of dementia, and is more closely associated with the metabolic dysfunction linked to obesity. Another reason why visceral fat is more detrimental to our health is the role it plays in chronic inflammation. Visceral adipose tissue produces pro-inflammatory cytokines such as tumor necrosis factoralpha (TNF-alpha) and interleukin-6 (IL-6), and it also produces less adiponectin – a beneficial hormone that makes the liver and muscles more insulin sensitive – than white fat cells. So, if you have an apple or pear shape (significant subcutaneous and visceral belly fat) your weight and fat loss efforts should, first and foremost aim to improve your health before you look to enhance the appearance of your body.

A study conducted by healthcare company Kaiser Permanente that compared people with different levels of belly fat showed that those who had the most belly fat were 145% more likely to develop dementia compared with people with the least amount of belly fat. Fatloss Magazine

RAMP UP your

fat loss BURN FAT FAST

HERE ARE CERTAIN FUNDAMENTALS WHEN IT COMES TO FAT LOSS. WHILE YOU CAN LOSE FAT BY STICKING TO MOST OF THESE FUNDAMENTALS, THERE ARE WAYS THAT YOU CAN CHEAT A LITTLE AND STILL ENJOY SOME RESULTS. It’s taking advantage of the law of averages – if you’re doing most of the stuff right most of the time then chances are you will lose some weight.

QUICK STRATEGIES TO TURN UP THE FAT-BURNING FURNACE 54 SUMMER 2023 | www.fitnessmag.co.za

owever, this won’t work forever. There comes a time when this equals out and you just don’t lose any more fat. Some people call it a plateau, others call it reason to quit. We call it reason to recommit and ramp up your fat loss. Even if you’re not at a plateau, but you want to lose fat a bit faster, then take the time to look at the fundamentals and make sure that every single one of them is on point – do everything right, as often as you can, and enjoy the benefits. The fundamentals of fat loss are not some hidden mystery inscribed on an ancient manuscript hidden in a crypt far, far away. No, we all know what they are, and here is how we can make sure we’re doing the best we can.

Fundamentals of fat loss DIET

We simply cannot overstate it enough. Diet is the single most important fundamental when it comes to fat loss. We could rattle off the clichés for the next nine pages: you are what you eat, you cannot outtrain a poor diet, it all starts in the kitchen, you cannot outrun a jam doughnut... the fact is: you simply have to eat a clean diet to lose fat. Whether you decide to use a traditional diet that includes protein at every meal, moderate fat, complex carbohydrates and fibrous vegetables, or whether you are going to try the low-carb, high-fat diet, you need to commit to it and be strict. Many personal trainers allow their clients the 90/10 rule. 90% of the time your eating must be spot on, and 10% of the time you can let it slide a little. Note: slide doesn’t mean binge. It means a cheat meal once a week.

EXERCISE Include weight training in your weekly exercise routine. Learn to perform the big compound movements as they recruit the most muscles, require a lot of energy and they build the most lean muscle tissue. Remember, we aren’t talking about big, bulky behemoth muscle – we are referring to lean, sexy muscle tissue that will sculpt the body you desire. Muscle is metabolically active, which means the more you have, the easier it is to burn fat. That reason alone should sell the merits of weight training. Include cardiovascular exercise in your workout routine as well.

HOW DO YOU DO THIS?

1. Remove junk food from your house. 2. Write a shopping list. 3. Eat single-ingredient, whole foods as much as possible. 4. P repare meals in advance so you are not caught out. 5. Eat smaller portions more regularly. 6. Do not be lulled into the ‘snacking’ mindset where little snacks add up during the course of the day and send the calorie count too high. 7. I f you can afford it, get a trainer or nutritionist to draw up a personalised diet. 8. Remember to keep it exciting – especially if you don’t live alone.

HOW DO YOU DO THIS?

REST

Make sure that you rest enough. Remember, that your body recovers at night and many of your hormonal and internal processes happen when your body is at rest. Skimping on sleep may seem like a more productive thing to do, but the effects on your fat loss are not ideal.

STRESS

HOW DO YOU DO THIS?

1. L earn how to perform compound movements such as squats, presses and stiff-legged deadlifts. 2. I nclude weight training up to three times a week. 3. Add light to moderate intensity cardiovascular exercise daily. 4. If you can afford it, book a few sessions with a trainer to learn how to do the moves correctly and safely. 5. G et an assessment before starting a new programme: either from a qualified personal trainer or, for more depth, from a biokineticist.

Stress is very damaging in terms of it’s impact on your fatloss efforts. Despite making everything less productive (distracted mind and tired body) it has a direct effect on your hormonal profile – cortisol is the main stress hormone and has a nasty reputation for being a culprit when it comes to fat storage. However, it’s not just cortisol, as hormones such as adrenalin are also related to stressful situations. Do whatever you can to reduce your stress levels.

1. Establish a bedtime routine. 2. Stop watching TV an hour before bed. 3. Have a hot relaxing bath 30 minutes before bed. 4. Sleep with all electronic equipment off. 5. Try darken the room as much as possible. 6. Silence is golden. If needed, invest in some comfortable ear plugs or ear muffs. 7. Try wake up at the same time every day.

HOW DO YOU DO THIS?

1. Exercise daily. 2. Go for walks in a safe environment. 3. Schedule some ‘me time’ – massages, pedicures, whatever you really enjoy. 4. Schedule time to meet and catch up with friends. 5. Manage your time as efficiently as possible. 6. Consider your career choice, but don’t do anything to jeopardise your family or your own wellbeing – that will create more stress. 7. Speak to a psychologist – it may be a cliché but ‘getting it off your shoulders’ and hearing an outside opinion may just be what the doctor ordered.

THERE WE HAVE IT. Work on one of these tips a day until you establish a routine where you are doing everything right to support your fat loss efforts. Once you are in a routine that supports fat loss from every aspect of your lifestyle, not only will the results be better and faster, but you will be happier and healthier. It’s easy to become miserable when trying to lose weight – but a healthy, happy person will experience more success in the long term. Fatloss Magazine 55

Team FATLOSS

One of the most beneficial things you can do in your quest to get into that cocktail dress for the school reunion or the bikini you promised yourself is to see “fat loss” as a team effort.

ou may ask yourself, if I’m the one losing the weight, the one exercising at 05h00 and the one carrying tupperware dishes to weddings, how can it be a team sport? Quite simple: Succeed in any body transformation you need a network of people around you to keep you safe, healthy, on track, motivated, inspired and accountable. It’s not necessary to have the entire network, or team, outlined below. In the modern world cost is an issue for most people. However, if you do some research you may be able to find a biokineticist who writes training programmes and has a diploma in nutrition on top of her extensive qualifications, or a personal trainer who has an additional qualification in nutrition, and so on. This will help to minimise the time and financial implications of seeing a variety of specialists.

56 SUMMER 2023 | www.fitnessmag.

YOURSELF

You are the captain of this team. It is you who will decide when the game starts and when it ends. You are the one who will be held accountable for the decisions you make. You are the most important person in this team, but remember: in order for a team to be able to function optimally it needs a captain who knows how to get the best out of each and every player, and knowing who to call on in different situations.

Your family doctor is your first stop. He or she will know your medical history and put you through the required battery of tests to ascertain whether you are, in fact, healthy enough to embark on an exercise regimen. Further to that, she will have recommendations for you and the other team members on how to structure your exercise and diet. For instance – a personal trainer will want to know if you are on beta blockers, as this will have a direct bearing on how hard they push you on the treadmill to get your heart rate up. That’s why your GP should always be your first stop.

BIOKINETICIST

Your bio will do a full assessment with you, which is absolutely vital to identify any underlying weaknesses, movement dysfunction, asymmetry, strength imbalances or undiagnosed injuries. Try find a practitioner who can do fitness and VO2 max tests, as well as lung function and blood indicators (glucose and cholesterol – if your GP hasn’t already). If something is flagged here, she may well refer you back to the GP, who will put you in touch with the relevant specialists. Presuming there is no chronic reason not to train, the bio can prescribe a prehabilitation programme to prepare your body for the rigours of regular exercise, especially if you’ve been sedentary for a long period of time. The bio will also be able to compile and take you through a rehab programme if any major dysfunction or underlying injury was picked up. They can also compile a report for your trainer, detailing any acute dysfunction or asymmetry that needs to be addressed during your conventional training programme. This will also go a long way to preventing unnecessary injury.

DIETITIAN, NUTRITIONIST

A dietitian is an expert in the field of dietetics. A nutritionist advises on matters related to nutrition. If you are a diabetic or have other special needs such as chronic allergies then a dietitian will be able to draw up an eating plan that is tailor-made for you and is safe and healthy. A nutritionist is also able to tailor eating plans to avoid allergies such as gluten intolerance. Perhaps you have not been able to lose weight despite your best efforts – a nutritionist may just be the person to write the eating plan you need. Both of these people will need to be aware of the personal trainer and what your exercise requirements are going to be for the duration of their diet plan.

PERSONAL TRAINER

This is the person you will spend the most time with. She may be a strength

and conditioning specialist, or a personal trainer who has specialised in various areas within the generalised field of fitness. She will sit down with you and discuss your fitness and physique goals, and then discuss realistic expectations with you. She will design your exercise programme and teach you how to perform all the exercises properly. Often, the personal trainer will have the relevant qualifications and/or experience in nutrition, and will draw up a diet too. But, for the purposes of this article, we will presume that she liaises with a nutritionist for that. Your personal trainer will be the one motivating you daily, pushing you and holding you accountable. She will do regular body fat and weight assessments to track your progress and modify the plan accordingly.

PHYSIO, CHIRO

Unfortunately, even the best-laid plans cannot always prevent injury or strain. This is where a physiotherapist or chiropractor will come into the picture. A new entrant for physical treatment is a Bowen practitioner. The point here is that your personal trainer will have picked up that you have an injury or dysfunction (assuming it was not a sudden, acute injury) and then refer you to another expert. It is important that the bio is kept abreast of which specialist you are seeing, and which type of treatment you are receiving. When the bio next does an assessment she will have a more holistic idea of what is happening with your body.

INSPIRATION

We all need to have that person who inspires us: whether it’s an athlete or a physique competitor or actress, or maybe it’s a friend or family member. If we have someone who inspires us, then motivation becomes that much easier. For example, a very popular choice for many women is Kayla Itsines.

FRIENDS AND FAMILY

Having a support structure around you in your daily life is very important. Tell your family and friends what you are doing so that they are understanding and hopefully supportive when you do not want to eat their milk tart or join them for drinks on a Thursday night. Having support will help you not feel alone in your pursuit of your goals.

GAME PLAN

So there we have it: Team Fat Loss. The next step is getting going and, one by one, every single team member will help you come up with your game plan. But then it’s up to you. The best part about pursuing a healthy lifestyle is that it is not whether you win or lose that matters, it truly is about how you play the game because, at the end of the day, the spinoffs and results will be well worth it. Fatloss Magazine 57

tips 10

for faster fatloss A

nyone who has ever carried extra weight will know how hard it is to lose it. You have to set up your training programme and decide which diet to follow. That’s when you turn to the people around you. This furthers your confusion as everyone has different advice. Your friend tells you she lost weight through Banting, while your colleague swears by juice fasting and your brother advocates a high-protein diet as the only way to shed fat. The truth is that there isn’t a one-size-fitsall approach to getting lean. However, there are some general nutrition and training guidelines that can improve your chances of success.

WHITTLE YOUR WAISTLINE WITH THESE WEIGHT-LOSS TIPS 58 SUMMER 2023 | www.fitnessmag.co.za

3. BE CARB SMART

1. CREATE A CALORIE DEFICIT Based on the evidence we have regarding weight loss, creating a calorie deficit appears to be the best method. “This means that energy intake has to be less than energy output,” says Kelly Schreuder, a registered dietician. To figure out how many calories you need to consume to lose weight, you may need to do some maths. This involves creating a 500-calorie-a-day deficit. However, it’s easier to use an online calculator to determine how many calories to consume a day. “A basic rule of thumb would be 20-25 calories per kilo of body weight, but no less than 1,200 calories per day,” offers Kelly, who warns against extreme calorie restriction. Counting calories may mean measuring your food, but you will soon be able to judge how much grilled chicken to throw in your salad bowl. You can also track your calories using MyFitnessPal – it’s a great tool to get the ball rolling.

2. PRACTISE PORTION CONTROL There is a simpler weight-loss method and all you need is your hand. Portion control lessens the chance of over-eating. “Eat a palm-sized amount of protein, a handful of fruit, starch or starchy vegetables, a thumb-sized amount of fat (such as olive oil, nuts or seeds) and at least one cup of vegetables,” suggests Kelly. She also proposes adding two or three servings of dairy or a substitute that contains calcium. You should also aim to eat at least two servings of oily fish each week. Eating this way will lead to a more balanced approach to nutrition. Lisa Raleigh, a TV presenter and wellness expert, agrees. “Opt for a balanced diet of a variety of foods, aiming for as many colours as possible on the plate.”

“COUNTING CALORIES MAY MEAN MEASURING YOUR FOOD, BUT YOU WILL SOON BE ABLE TO JUDGE HOW MUCH GRILLED CHICKEN TO THROW IN YOUR SALAD BOWL.”

Tim Noakes seems to be right that sugar (and not fat) and insulin are responsible for weight gain. You should therefore limit your intake of sugar and processed foods. “Refined carbs and added sugar sneak their way into so many of our daily meals,” says Lisa. Try to eat a healthy balance of complex, low-GI whole carbs such as brown rice and oats, but don’t have carbs at every meal.

5. DRINK GREEN TEA

Many studies indicate that as little as two-and-a-half cups per day can assist with your weight-loss efforts. According to research conducted by Penn State University, drinking green tea and exercising regularly may boost your fat-burning potential. Consuming it before a workout appears to maximise its effects and may provide you with an energy boost thanks to its high caffeine content.

4. SAY NO TO BOOZE

Alcohol damages the satiety hormone called leptin and without it you can’t burn fat. That’s according to nutritionist Marlene Durandt. “Having the occasional glass of red wine is fine, but consuming too much alcohol will have a negative effect on your weight-loss journey,” she explains. “It can take anywhere from three to five days [after an alcoholic binge] for leptin to start burning fat again.” Alcohol also contains a lot of sugar and calories which we usually forget to count. Therefore, fitness professionals recommend that you don’t drink your calories. For example, on a girls’ night out, you are likely to eat a cheat meal, but you’ll probably also enjoy a few ciders. This will elevate the number of calories you’ve consumed. The worst part is that you probably won’t even notice it among all the girly chatter.

6. DRINK 500ML OF WATER BEFORE MEALS

Still on the subject of what we drink, studies show that those who consume 500ml of water half an hour before their main meals lose about 3.5kg more than those who don’t. Furthermore, researchers at the University of Connecticut revealed that gym-goers who were properly hydrated were able to do 17 percent more repetitions during weight training. That said, normal water could become boring. Fruit-infused water can help. Some nutritionists claim that we can consume up to 90 percent of the vitamins present in the fruit, without consuming the sugar when drinking infused water. You can also consider no-calorie flavour enhancers to help you meet your water-intake goals. Generally, you should aim to drink 35ml of water per kilogram of weight. “Stay hydrated with at least 1.5-2L of water or unsweetened caffeinefree herbal tea each day. Thirst is often mistaken for hunger, so have a glass of water before you grab a snack,” advises Kelly.

Fatloss Magazine 59

7. ACT LIKE A LADY, LIFT LIKE A BOSS The World Health Organisation (WHO) recommends a strength training session at least twice per week. And that may be all you need to reduce your overall body fat by three percentage points in ten weeks, even if you do not cut calories. Strength training leads to a greater metabolic ‘after-burn’ effect known as excess postexercise consumption, or EPOC.

Putting on lean muscle also helps you lose weight in the long run as the body has to work harder to maintain it. So, the more lean muscle you have, the faster your resting metabolic rate becomes. This means that your body begins to burn more calories at rest. Chris Walsh, owner and trainer at 360 Specialised training in Cape Town, recommends adding exercises such as snatches, deadlifts and squats to your routine. “These exercises are known as compound exercises,’’ he explains. “They will speed up your metabolism and burn more calories.”

9. ONE FULLBODY WORKOUT PER WEEK While split training (doing exercises to train one body part in a workout) seems to be widely used by personal trainers and fitness competitors, Nick also recommends doing at least one full-body workout a week. In fact, research from the McMaster University in Canada and further studies published in the Journal of Applied Physiology suggest that full-body training combined with a high-protein diet can provide the best fat-burning and weight-loss results when compared to split training.

10. JOIN A CHALLENGE

8. TRY HIGH-INTENSITY INTERVAL TRAINING (HIIT) Many personal trainers praise HIIT as the most efficient way to blast fat and tone your body. “This means shorter workouts of challenging, explosive sets of resistance or cardiovascular training back to back, with short and sometimes active rests,” explains Lisa. The owner of East Coast Transformations, Nick Robert, further suggests limiting your rest time between sets during weight training. “Use a stopwatch on your phone and time a maximum of 30 seconds between sets,” recommends Nick. “This will result in more calories being burnt and will increase the intensity of your training.” While HIIT is a great tool to lose fat while maintaining muscle, that doesn’t mean that

there is no longer a place for long, steady-state cardio. The WHO recommends five sessions of cardiovascular activity per week. At least two of those sessions should be steady-state cardio workouts. If you’re short on time, consider implementing functional training in your workout repertoire. You know those kettlebell and Grid classes at the gym? They’re great for weight loss as they combine many different strategies, such as weight training, HIIT, circuit training, metabolic conditioning and cardiovascular training into one efficient workout. “Most people these days don’t have time to train. That’s why I suggest 40-45 minutes of functional training,” reveals Marlene.

60 SUMMER 2023 | www.fitnessmag.co.za

Weight-loss challenges usually provide nutritional, training and supplement guidelines. Products such as garcinia cambogia, L-carnitine, green coffee bean, green tea extract, raspberry ketones, BCAAs, CLA and whey protein are regularly used to shed fat. Many of our readers have achieved great results through these challenges and the prizes also provide a great incentive to shed the weight.

Whether you decide to run, eat more protein, ‘Bant’ or carb cycle your way to a slimmer waistline, you’re bound to have many months of hard work ahead. As far too much of our self-esteem is based on how much we weigh, we place an extra burden on ourselves to lose the pounds as fast as possible. “There is huge pressure for females to look a certain way, which in a lot of cases is completely unrealistic,” says Chris. Rather set a practical goal weight based on a lifestyle you can maintain. Where it

comes to weight loss, we intuitively know what works – eating well and exercising often. Any further information and research simply builds on those principles. “Also remember that slow and steady fat loss is the key to keeping weight off in the long term,” adds Lisa. The results may not come as soon as you would like them to, but if you remain consistent and commit to doing the work in the gym (and in the kitchen) you will be rewarded. Just keep calm and trust the process.

fatloss Ifatlossmag Ifitnessmagsa The Digital Edition of Fatloss Magazine is a limited edition release presented by Fitness Magazine South Africa. www.fitnessmag.co.za

The information provided on this magazine is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition.