Embarking on a weight loss journey is not just about shedding kilos; it’s about sculpting a body that makes you feel confident and vibrant. One crucial metric on this path is body fat percentage. In this article, we’ll break down what body fat percentage is, how it can be measured, and what each percentage means for your health and appearance. 

Understanding Body Fat Percentage: 

Body fat percentage is the proportion of fat to your total body weight. 

While some body fat is essential for health, excessive fat can have implications on both your well-being and appearance. Measuring your body fat percentage provides a more accurate picture of your overall fitness level than just focusing on the scale.

How to Measure Body Fat Percentage:

1. Calipers: This method involves using skinfold calipers to pinch and measure the thickness of skin in various areas of your body.
2. Bioelectrical Impedance Analysis (BIA): BIA devices send a low electrical current through the body to estimate body fat percentage.
3. Dual-Energy X-ray Absorptiometry (DEXA): DEXA scans provide a detailed analysis of body composition, including bone density and fat distribution.

Breaking Down Body Fat Percentages:

1. Essential Fat (10-13% for women): This is the minimal amount of fat necessary for basic bodily functions. Below this level may lead to health issues.
2. Athletic/Fit (14-20% for women): This range is associated with good health and is typical for athletes.
3. Average (21-24% for women): Falling into this range is generally considered healthy, but improvements can enhance overall well-being.
4. Overweight (25-31% for women): Excess fat in this range may have health implications, and a focus on healthy lifestyle changes is recommended.
5. Obese (32% and above for women): Higher body fat percentages are associated with increased health risks, and intervention is crucial for overall well-being.

The Connection Between Health and Appearance: 

Achieving and maintaining a healthy body fat percentage is not just about aesthetics; it’s about overall well-being. Excessive body fat has been linked to various health issues, including heart disease, diabetes, and hormonal imbalances. Conversely, a healthy body fat percentage can boost energy levels, improve mood, and enhance self-esteem.

As you embark on your journey to achieve 20% body fat, remember that it’s not just a number on a scale– it’s a holistic approach to health and confidence. Embrace the process, celebrate small victories, and focus on the positive changes you’re making in your life. Your body is capable of incredible transformations, and each step you take brings you closer to the vibrant, confident version of yourself. 

Keep moving forward, stay positive, and know that you have the power to shape your own narrative.

You’ve got this!

Whatever your motivation is to look good for summer, here are a few tips you can follow to help you in terms of fat loss:

Exercise Regularly for Fat Loss

To lose fat for summer, you need to burn more calories than you consume in a day. Exercise is a great way to help create a deficit when paired with a reduction in calories consumed. Doing high-intensity workouts, such as interval training or Tabata workouts that incorporate plyometric exercises like burpees and jump squats, is one of the best ways to burn a lot of calories in a shorter amount of time, while also increasing your metabolism for hours after the workout is complete. This way, you end up burning more calories even after the workout is finished.

Resistance training aids fat loss by helping you build muscle. The more muscle you have, the more calories you will burn on a daily basis. This is one of the best tips for fat loss, as more muscle will also help you keep the weight off, even after summer has ended.

Another workout tip that is great if you are able to track your heart rate is to try and work out at 60-70% of your maximum heart rate for optimal fat loss. You can roughly work out your maximum heart rate by subtracting your age from 220. For example, if you are 30 years old, your maximum heart rate will be around 190 beats per minute, and your ultimate fat-burn zone will be between 114 and 133 beats per minute.

Sleep Your Way to a Summer Body

A lack of sleep increases levels of ghrelin, the hunger hormone, and therefore interferes with fat loss. Insufficient sleep also leads to reduced willpower and increases the likelihood of you making bad food choices. Aim for seven to nine hours of sleep a night, and take a nap every now and then. A few tips for improving sleep are:

• Eating foods that are high in tryptophan, such as chicken, beef, or almonds, as it helps your body produce serotonin, which helps you relax at night and go to sleep. Eat these foods at dinner, so that they can have the necessary effect at bedtime.
• Avoid exposure to blue LED light from screens at least 30 minutes before you go to sleep, as blue light exposure reduces the amount of melatonin, the sleep hormone, that your body produces.
• Practice time-restricted eating, where you limit your eating window to at least 12 hours a day, and eat at similar times. This helps to balance your circadian rhythm, which is your body’s natural sleep and waking-up cycle.

Try Time-Restricted Eating or Intermittent Fasting

Fasting for weight loss is perhaps something you did not expect to see on this list of fat loss tips. Reducing your daily eating window is a great way to lose weight, as it helps decrease the amount of time you have in a day in which you can eat. Time-restricted eating is when you only eat within a nine- to twelve-hour window, and intermittent fasting starts when you eat within an eight-hour window and fast for at least sixteen hours. Eating less often is not the only benefit of fasting. When we fast, our bodies go into a state of autophagy, which is the body’s natural cell-recycling system.

Autophagy stimulates lipolysis, which is the process of fat burning, and also speeds up cell regeneration, which can help prevent or reduce loose skin after weight loss. Fasting also stimulates the release of the human growth hormone (HGH), which helps improve body composition by encouraging fat loss and muscle growth.

Try Products from the Herbex Slimmers and Attack the Fat Ranges

At Herbex, we have an incredible selection of herbal products that are all designed to help you lose weight and unwanted fat. By following the fat-loss tips discussed above, paired with products like the ones found in our Herbex Slimmers and Attack the Fat ranges, you can start to lose weight, and be a lot closer to your goal by the time the summer holidays arrive. You can buy Herbex products at any Clicks, Dischem, or major retailer nationwide, or online at Takealot.com.

If you’re looking for a way to lose weight, chances are that you’re also trying to find the quickest and easiest way to do so.

In today’s fast-paced world, many people demand to get what they want, when they want it – fast food, fast cars, immediate answers, same-day service – the list goes on. However, one of the hard lessons of weight loss is that there are no quick-fixes. It didn’t take you just a couple of weeks to put the weight on, so how can you expect to lose it in such a short time?

The good news? There are ways to cheat the system.

Telling you that you have to cut out sugar and give up your fatty favourites like pizza and big servings of creamy pasta in order to lose weight is hardly going to come as a surprise. Suggesting that you exercise 3 to 5 times per week is also not groundbreaking news. But what if we told you that there is a natural way to give your body the kick-start it needs to start burning fat?

The secret? We’ve got the best fat burner for women.

Herbex Health’s Fat Burn range is packed with a combination of herbs and powerful antioxidants which helps to restore the body’s thermogenic metabolism to burn consumed calories and stored fat.

How does it work?

Fat burners help to increase your metabolic rate, or the rate at which your body burns calories – putting your body in a better position to burn fat for fuel. It also stimulates thermogenesis, a process of the body that is directly related to the metabolic rate.

When the core temperature of the body is increased, the metabolism is stimulated. This then causes the body to use stored fat cells to support the additional energy output, effectively turning your body into a fat-burning machine.

Why is Herbex the best fat burner for women?

Herbex is the trusted name in natural weight-loss products in South Africa. The Herbex Fat Burn Concentrate not only contains herbs to help your body burn fat, it also combines the benefits of both Green Tea and Guarana extracts in a tasty berry-flavoured drink to support your weight-loss programme. Green Tea has been shown to reduce appetite and increase metabolism, which assists the body in burning consumed calories. Guarana is known to increase energy levels. Both ingredients contain powerful antioxidants.

Start burning fat today!

Fat burners are designed to assist and help speed up the rate at which you lose weight, but what a lot of people don’t know is that it works best when combined with diet and exercise. So, to get the most out of the best fat burner for women, and tackle each day with lots of energy, get your Herbex Fat Burn product at any leading pharmacy, selected major retailers nationwide, or order it online for quick and hassle-free delivery to your door.

But the reality is that over time, the more overweight and ultimately obese someone is, the greater their risk of developing health problems.

Health problems that can be prevented by losing weight, include:

• Arthritis. Carrying extra weight can cause wear and tear on the joints, even at a young age.
• Asthma. Obesity is associated with breathing problems, especially in kids, that can make it harder to keep up with friends, play sports, or just walk from class to class.
• Heart disease. According to studies, being overweight boosts the risk of heart disease by 32%, while obesity increases the risk by a staggering 81%.
• High blood pressure. Hypertension is more common in overweight or obese people. It causes the heart to strain itself by having to pump harder as the arteries must carry blood that’s moving under greater pressure.
• High cholesterol. Long before getting sick, obese people may have abnormal blood lipid levels, including high cholesterol, low HDL (“good”) cholesterol, and high triglyceride levels. These increase the risk of heart attack and stroke when a person gets older.
• Insulin resistance and diabetes. When there is excess body fat, insulin is less effective at getting glucose, the body’s main source of energy, into cells. More insulin becomes needed to maintain a normal blood sugar. For some overweight people, insulin resistance may progress to diabetes or high blood sugar.
• Gallstones. This condition, due to an accumulation of bile that hardens in the gallbladder to form gallstones, may be painful and require surgery.
• Fatty liver. An unhealthy lifestyle can cause fat to accumulate in the liver, which causes inflammation, scarring and permanent liver damage.
• Polycystic ovary syndrome (PCOS). Women who are overweight may have elevated testosterone levels in their blood, which can cause missed periods, excess hair growth, worsening acne and male-type baldness. PCOS is associated with insulin resistance, a precursor to developing type 2 diabetes. Overweight women might also experience fertility problems.
• Sleep apnoea. When you temporarily stop breathing while you sleep it doesn’t only interrupt your sleep, and leave you tired and unable to concentrate, it can also lead to heart problems.
• Depression. According to studies, people who are obese are more likely to be depressed and have lower self-esteem.

The weather may still be chilly, but spring is here! Whether the thought of losing all your winter layers fills you with happiness or a mild panic – now is the perfect time to spring-clean your eating plan and exercise routine for a sizzling summer!

1. #1 Clean out your cupboards. Start phasing out all the winter comfort food stashed at home, and stock up on fresh fruit and veggies. Instead of a side of potatoes or bread, have a crisp and delicious salad or some stir-fried veg.
2. #2 Cheat your eyes. Get out smaller plates or use ones with patterned borders.  The designs help to visually reduce the size of the dish, encouraging you to serve – and eat – less.
3. #3 Get your metabolism out of hibernation. Herbex Slimmers Drops can help boost your metabolism, reduce your appetite, cleanse and detox – and even enhance your mood.
4. #4 Keep track. Record everything you eat in a way that works for you. Whether it’s with a pen and paper or an app on your phone, the added accountability and awareness can lead to greater success.
5. #5 Don’t deprive yourself. Cutting out all the foods you love at once is a recipe for disaster. You can still have treats – it’s all about portions and moderation.
6. #6 Avoid boredom. Experiment with different healthy food and challenge yourself to try a new recipe every week.
7. #7 Just get moving. Any movement is good movement – even if you take a quick walk around the block. Also, take time to find the right time for you to be active, and stick to it.

Getting in shape doesn’t have to be a drag.  See what other great Herbex products we’ve got on offer to help you shape up for summer!

In August we celebrate Women’s Health Month, with the focus on issues that touch women’s everyday lives.

Having friends is an important part of life – especially for women, who thrive when they have strong, supportive female friends. This week we’re celebrating female friendships by taking a look at how you can support your girlfriends by helping them stay safe and healthy, and live well.

Girlfriends’ Health and Support Tips

Eat healthy when getting together

While there’s nothing wrong with enjoying a piece of cake at a birthday celebration or special occasion, try to make healthy choices in what you eat and drink whenever you meet up with your girlfriends. Remember that it’s a lot harder to say no to less healthy food options when your friends are indulging, so be mindful when you or one of your girlfriends are trying to make good food choices. A healthy weight contributes to good health now and also as you age.

Get active while having fun

Exercise is great for your body and your mood – and even more so when you do it with friends. Use the time to catch up and enjoy each other’s company while getting your heartrate up and enjoying the health and mood-boosting benefits. Committing to exercising with a friend will also help you stick to a routine.

Help your girlfriends through hard times

We all go through tough times, which can make us feel lonely and isolated. A friend who is suffering from a chronic or mental illness, who is stuck in an abusive relationship or dealing with the loss of a loved one may lead a complicated life for a period of time. Do what you can to be supportive and encouraging, and recognise that it may be a challenging time for you and your friend. Be informed and take care to maintain your own mental and physical health.

Help before, during and after pregnancy

Battling to conceive, falling pregnant with your first child and the first 6 months after baby is born are often very stressful periods in women’s lives. Support and encourage your girlfriends who are struggling by giving them practical advice, allaying their fears or just listening when they need a sympathetic ear. And once baby is born, simply pitching up and helping with the dishes, washing or house cleaning will go a long way.

Empower each other to take control

If one of your girlfriends is not taking care of her health, is being careless, or is putting herself or others at risk, let her know, or tell someone who can help. Encourage her to get professional help if it’s needed, and support her throughout her recovery.

Don’t let alcohol, tobacco or prescription drugs come between you

More and more women are binge drinking (four or more drinks on one occasion), and in the process putting their health – and even their lives – at risk. Meanwhile, prescription painkiller overdoses are also a growing problem among women. Drinking excessive alcohol, smoking and abusing prescription drugs are bad for your health and can be very dangerous. If you see a friend struggling, or find yourself unable to cope without any of these substances, ask for help and get information about drug and alcohol treatment programs in your local community.

Be a great role model

Be a good example to your girlfriends by getting regular check-ups, screenings and other health care you need. Try to manage your stress, get enough sleep, take steps to live a healthier life and don’t forget to take time to enjoy the little things.

Lemon

Lemons are a great source of vitamin C, which is known to help the body detox and burn fat. Drink water with lemon every morning to help alkalise the body and help with digestion.

Dark leafy greens

Packed with goodness, dark leafy greens boost chlorophyll levels in the digestive tract, which helps the body get rid of harmful environmental toxins.

Artichokes

This natural detox food not only promotes healthy liver and gallbladder function; it’s also loaded with cynarin, which helps increase bile production, prevents indigestion and stimulates healthy digestion.

Beets                                      

Loaded with fibre, beets helps increase the production of antioxidant enzymes in the liver, which help the liver and gallbladder eliminate bile from the body.

Ginger and garlic

Ginger and garlic not only add great taste to almost any meal, they’re good friends to the liver because they help it get rid of free radicals that are built up in the body.

Lentils

Lentils and beans are great sources of immune system-boosting zinc, which also aids in digestion and liver metabolism.

Broccoli

Along with other cruciferous veggies like cabbage, cauliflower, Brussel sprouts and kale, broccoli is known for its powerful antioxidant properties, and potential to help reduce the risk of certain cancers.

Green tea

Drinking lots of liquids is very important to help cleanse your body, and green tea is a great choice with its high levels of catechin, a flavonoid which speeds up liver activity and increases the production of detoxification enzymes.

Love benefit 1: Being in love can help you lose weight

Passing on dessert is so much easier when you’re in love. That’s because your body is overflowed with a neurotransmitter called norepinephrine, which in turn produces adrenaline – which suppresses your appetite. This could explain why people usually lose weight when they start dating someone. Also, chances are, you’re motivated to exercise more often in order to look and feel your best.

Love benefit 2: Love helps clear up your skin and make you look younger

Yay for that happy glow! When you’re in love, your stress levels decrease, which means lower cortisol levels – the main cause of stress-induced acne. The increased blood flow to the skin also increases the supply of essential nutrients and oxygen to your skin cells, making you look healthier and younger.

Love benefit 3: A happy heart = fewer colds

All you need is Vitamin L(ove)! A recent study showed that just five-minutes of feeling genuine care or compassion enhanced the whole immune system, causing a gradual increase in the release of the body’s natural antibody against colds, flu and other invading germs.

Love benefit 4: Being cared for makes you better, faster

The power of a positive relationship may make flesh wounds heal faster. Overseas researchers gave married couples blister wounds. The wounds healed nearly twice as fast in spouses who interacted warmly, compared with those who demonstrated a lot of hostility toward each other.

Love benefit 5: Love improves your mental wellbeing

When you’re in love the brain produces a chemical called dopamine, a feel-good stimulant that is responsible for feelings of bliss, optimism and patience. Infatuated people also produce lots of the bonding hormone, oxytocin which spreads a warm, internal flutter throughout the body when it is released during touch or physical intimacy.

Love benefit 6: Your aches and pains ease up

Love doesn’t have to hurt! Studies have shown that love activates the same neural receptors in the brain as pain-soothing drugs.

Love benefit 7: It makes everything taste sweeter

Researchers made students write about love, and then sample various foods and drinks. The result? No matter what they tasted, the students reported that everything had a sweet flavour.

Love benefit 8: Love may make you live longer

Research shows that being in loving relationships can cut the risk of an early death in half. Even people who have unhealthy lifestyles tend to live longer than those who lack social and community support.

Everyone has that moment after a long workday when all you want to do is get home and hit the couch – even though you totally planned to go to gym. Here’s how to do it even if you really don’t feel like it:

#1 Keep lunch light
To fight midday fatigue, eat a light meal like a wrap or salad with a complex carbohydrate, fruit or vegetable, and protein. Also, avoid foods with refined carbs or lots of sugar, which can cause you to crash later in the day.

#2 Pack a snack
Eating a light snack about 45 minutes before your workout will give you an energy boost to get past the afternoon slump and work harder at the gym.

#3 Change before you leave work
This cancels out going home first and the temptation of sitting down for just 5 minutes on the couch before getting ready. Which inevitably leads to No Gym Land.

#4 Use the Buddy System
Meeting a friend for a workout will make you less likely to back out, and you can catch up while you’re sweating it out.

#5 Treat treats as motivation
If you look forward to a glass of wine or block of chocolate at the end of your day, turn that little treat into a reward for your workout. No workout? No treat.

#6 Set the bar REALLY low
Tell yourself that you only have to gym for 15 minutes. This seems a lot easier to commit to than a full hour, and once you’re there, you’re more than likely to stay longer anyway.