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 on a journey to embrace a healthier lifestyle and shed some weight, understanding your body type can help you set realistic goals and adopt strategies that work specifically for you.  

There are three different body types:

1. Ectomomorphs

• The Graceful Gazelles Ectomorphs have a naturally slender and delicate frame, often with long limbs and a fast metabolism.
• Gaining muscle or curves may be a challenge but remember, your body type has incredible strengths too! Your body’s ability to burn calories efficiently means you can maintain a slim figure.
• Focus on a well-balanced diet rich in lean proteins, healthy fats, and complex carbohydrates to support your active lifestyle.
• Strength training exercises can help you sculpt and tone your body, and don’t forget to embrace your elegant figure along the way!

2. Mesomorphs

• The Athletic Powerhouses Mesomorphs are blessed with an athletic build characterised by well-defined muscles, broader shoulders, and a naturally athletic physique.
• If you have this body type, you’re likely to find it easier to gain muscle and maintain a well-proportioned shape.
• Incorporate a combination of strength training and cardio exercises into your routine to enhance your muscular definition while keeping your heart healthy.
• Fuel your body with a balanced diet consisting of lean proteins, whole grains, fruits, and vegetables to optimise your performance.
• Remember, your strength and power are something to be celebrated!

3. Endomorphs

• The Curvaceous Queens Endomorphs tend to have a rounder, curvier figure, with a higher body fat percentage.
• If you fall into this category, know that your curves are absolutely beautiful!
• Embrace your natural shape, and focus on achieving optimal health and balance.
• Incorporate regular cardiovascular exercises into your routine to help burn calories and boost your metabolism.
• Combine it with strength training to build lean muscle mass, which can contribute to a more toned appearance.

Remember, health is about feeling good in your own skin, so nourish your body with wholesome foods, including lean proteins, fibrous vegetables, and healthy fats, while practicing self-love along the way. 

Appreciate the uniqueness of your body, celebrate your progress, and most importantly, be proud of who you are. 

You’re on a remarkable path, and we’re here to support you every step of the way. Together, let’s cultivate a community of empowered women who uplift and inspire each other on their wellness journeys.

The thyroid is located in front of the neck.  It is produces hormones that control your metabolism and your weight.  It makes two thyroid hormones called T3 (triiodothyronine) and T4 (thyroxine). These hormones ensure that your metabolism, weight, and mood, among many other body systems are working well.

When these hormones are out of balance and when the thyroid is not active enough, it is known as hypothyroidism.  This is when the thyroid gland doesn’t produce enough hormones to support the optimal functioning of the different systems in your body.

This can result in many different symptoms, which may seem vague and unrelated.

Common symptoms:

• Weight gain
• Tired and run down
• Constipated          
• Hair loss
• Brain fog / slow movements and thoughts
• Feeling cold
• Dry skin
• Swelling in the neck
• Low mood / depression
• Muscle aches and weakness
• Muscle cramps

Other, less common symptoms:

• Dry skin and brittle nails
• Numbness or tingling in the hands
• Abnormal menstrual periods

How does hypothyroidism affect your metabolism?

The thyroid hormone helps control the speed of your metabolism. The faster your metabolism, the more calories your body burns at rest.  People with an underactive thyroid make less thyroid hormone, which means that they have a slower metabolism and burn fewer calories at rest.  This causes many of the symptoms listed above.  Research shows that aerobic exercise can help boost your thyroid hormone levels. Additionally, eating more protein may help boost your metabolism.

WHAT CAN YOU DO?

Do a thyroid self-exam.

Stand in front of your mirror and look out for an enlarged thyroid gland. Move your head back, take a sip of water, and as you swallow, examine your neck below the Adam’s apple and above the collarbone. Look for lumps, then repeat the process a few times. If you see a lump, then you need to visit your GP as soon as possible. 

Get tested.

If you think you have symptoms of a thyroid problem, it is best to ask your GP if you should be tested.

Make lifestyle changes to support thyroid health and weight loss:

1. Cut out simple carbs and sugars

• Focus on complex carbohydrates like starchy vegetables and legumes.
• Avoids simple sugars like sweets and fizzy drinks.
• Foods like refined grain products and sugary drinks have a high glycemic load and may increase inflammation in the body.
• Eat enough calories.  If you don’t, it can cause a stress response and result in less production of T3 (triiodothyronine – the active thyroid hormone) production.

2. Eat more anti-inflammatory foods

• Anti-inflammatory foods can help ease joint aches and pains as well as depression, all of which can result from an underactive thyroid.
• And anti-inflammatory foods can help support the immune system, which is often in overdrive in people with hypothyroidism. 
• Anti-inflammatory foods support the intake of the essential nutrients needed for healthy thyroid function.  These include magnesium, B vitamins, zinc, selenium, iron, and vitamin C.  
• Eat more leafy green vegetables, tomatoes, fatty fish, nuts, fruit, and olive oil – these help inflammation.  Less burden on the liver.  
• Healthy liver function vital as it is responsible for converting 60 percent of T4 [the thyroid hormone thyroxine] to T3.

3. Stick to small, frequent meals

• A sluggish thyroid means a slower digestion, so eating smaller balanced meals, more frequently, is advisable. This will help support balanced blood sugar levels and decrease cravings.
• A diet high in healthy fats, moderate proteins, and moderate to low carbohydrates is best for thyroid function.

4. Keep a food diary

• Logging your daily food intake will help you keep track of how much food you consume and it will help make sure that you are eating a balanced diet.

5. Move your body

Exercise is important to build into your lifestyle.  It will help burn calories and keep your weight and health in check. 

6. Take the right supplements

Herbs that promote thyroid health:  

• Fucus vesiculosis (Bladderwrack) and Withania somnifera (Winter Cherry / Ashwagandha), help balance thyroid hormone production for thyroid health.

Trace minerals that promote thyroid health:

• Iodine and selenium promote normal thyroid hormone production, enabling your thyroid to increase your metabolism to help you lose weight. 

Check out our NEW Thyroid Active Tablets, coming soon!