Tag: Nutrition

Why do you have to eat more to lose weight?

By Ashleigh Frost (Lemmer)

Fitness Professional, WBFF Pro, 2 times North American Pro Bikini Champion, 2 times Cover Model

Contact Ashleigh: ashleighfrost8@gmail.com

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This is one of the most misunderstood concepts when it comes to nutrition and losing weight. A difficult concept for most people, especially women, to grasp. The human body is fascinating, and once you understand a little bit of the science behind how it works, the easier it will be for you to apply the knowledge and understand the results.

Quite often people dive head first into the latest trend or craze with a diet without doing any research or applying any insight as to why the diet might work or not. 99% of the time, this is why people fail. These types of trends are usually restrictive – too little calories and not sustainable. Even if the diet does work the first time, the process of losing weight too quickly shocks the body into defence mode and once you stop with the diet your body just piles on the kilograms and you end up heavier than when you started with the diet.

The reason you need to eat, at least 6 small meals a day, to lose weight can be explained like this. Your body is a vehicle that needs fuel to function, you cannot expect to put R100 worth of petrol in your car in Johannesburg and expect to drive to Cape Town with it. You are going to need to make a few stops along the way to refuel. The human body is no different. We need to feed it every 3 hours to sustain it and keep it running optimally. If you don’t do this, you are essentially starving the body and then it goes into a state of famine, it holds onto everything it does get, saving some as reserves and converting what it can into fat because there is no structure and it does not know when it will be fed next. However, if you train your body to receive the correct amount of fats, proteins and carbohydrates with each meal, your body will use what it needs, and get rid of the rest and in this process it starts to get rid of the unwanted fat as well. Of course this is only optimally true when applied in conjunction with sufficient physical activity and clean foods. All calories are not equal so don’t be fooled into thinking you can eat whatever you want in moderation if it fits your macros.

Contact me if you would like a customized nutrition plan to help you on your way to a better you.

Hydration is key to your health

By Liesbet Nel

B.Sc. Dietetics, Herbalife Wellness Coach and Busy Mom

Contact Liesbet: Liesbet.nel@gmail.com

2016 – It is a leap year – leaping forward – moving either towards your goal or away from it…interesting that our goals and dreams are more likely to put into action when our mind, body and soul are in balance.

“Breathe it all in – Love it all out.”

A fish without water can’t breathe, and so we cant live without water either! Staying hydrated is one of the most important ways to stay healthy and maintain a proper body weight, but most of us are dehydrated without realizing it. Without sufficient water in our bodies; our cells cannot maintain balance; the skin cannot regenerate and our bladder and kidneys cannot work properly. We can feel fatigued and eat too much because as we grow older we often confuse our urge for water for being hungry. Staying hydrated is one of the most important things you can do to stay healthy.

Benefits of drinking water

Drinking Water Helps Maintain the Balance of Body Fluids. Your body composes of about 60% water. The functions of these body fluids include digestion, absorption, circulation, and secretion of saliva, transportation of nutrients and maintenance of body temperature.

Water Can Help Control Calories. For years, dieters have been drinking lots of water as a weight loss strategy, however water doesn’t have any magical effect on weight loss, but substituting it for higher calorie beverages can certainly help.

Combats Fatigue. Water helps to energize muscles. When cells don’t maintain the balance of fluids and electrolytes muscle can shrivel, which can then result in muscle fatigue. When muscle cells do not have adequate fluids, they do not work properly and performance can be compromised

Water Helps Maintain Normal Bowel Function. Adequate hydration keeps the food flowing along your gastrointestinal tract and prevents constipation. When you don’t get enough fluid, the colon actually pulls water from stools to maintain hydration and the result is constipation.

Anti-aging. Water helps to keep skin looking radiant and healthy. Your skin contains plenty of water and functions as a protective barrier to prevent excess fluid loss. Your metabolic age (how old is your body on the inside) is closely linked to healthy hydration levels. For women healthy hydration levels is suggested to be 45%-60% and for men 50%-65%.

Tips how to drink more water

A guideline to use for calculating individual fluid needs is the basic principle of 1 liter of water for every 30Kg of body weight. For weight loss you can even add another liter after the basic formulation. In order to reach this goal you could start the day with a tall glass of water – adding a slice of lemon and a dash of honey will make it more attractive.

Drink a glass of water 20 minutes before each meal – practical tip – drink water as you start to prepare your meal.

Eat more fruits and vegetables as its high water content will add to your hydration. About 20% of our fluid intake comes from foods. However always double check or tune in to the needs of your body to distinguish between being thirsty and being hungry!

Once you have established your daily water requirements – you can add flavor to your glass – keep it simple, fresh and fun. Infuse water overnight in the fridge by adding cucumber or pineapple and ginger, or berries, or lemon and mint

I just love the saying”: “If it is not delicious we are doing it wrong!”

Leap into Health – stay hydrated!

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