Below we will explore the most common struggles women face during their weight loss journey and provide motivational solutions to help you stay focused, motivated, and empowered.

1. Battling Self-Doubt and Negative Self-Talk

One of the biggest obstacles on the road to weight loss is the battle within ourselves. Negative self-talk and self-doubt can become our worst enemies, sabotaging our efforts and hindering progress. To combat this, start by practicing self-compassion and embracing your unique journey. Remember, setbacks are a natural part of the process. Replace negative thoughts with positive affirmations, surround yourself with supportive people, and celebrate even the smallest victories.

2. Dealing with Plateaus and Slow Progress

It’s disheartening when you’ve been putting in the effort, but the scale seems to be stuck. Plateaus and slow progress are common challenges, but they don’t define your journey. Instead of fixating on the number on the scale, focus on non-scale victories like increased energy levels, improved sleep, and better fitting clothes. Experiment with your nutrition and exercise routine, introduce variety, and seek guidance from a nutritionist or personal trainer. Remember, progress may be slower, but it is progress nonetheless.

3. Handling Emotional Eating and Cravings

Emotional eating and cravings can be a significant stumbling block for many women on their weight loss journey. It’s essential to understand that food is not just fuel; it can also be tied to our emotions. When faced with emotional eating triggers, take a moment to pause and reflect on what you’re truly feeling. Find alternative ways to cope with emotions, such as journaling, exercising, or seeking support from loved ones. Incorporate healthier versions of your favourite foods and practice mindful eating to savour each bite.

4. Staying Motivated in the Face of Setbacks

Setbacks are inevitable, but they should never define your journey. Instead of viewing them as failures, reframe setbacks as opportunities for growth and learning. Reflect on what triggered the setback and identify strategies to prevent it from happening again. Seek inspiration from success stories, join online communities or support groups, and surround yourself with like-minded individuals who understand your struggles. Remember, it’s not about how many times you fall but how many times you get back up.

5. Practicing Self-Care and Balancing Life’s Demands

Women often juggle multiple responsibilities, and finding time for self-care can be challenging. However, self-care is crucial for maintaining motivation and avoiding burnout. Prioritise self-care by scheduling time for relaxation, quality sleep, exercise, and hobbies that bring you joy. Delegate tasks, set boundaries, and communicate your needs to ensure you have the support necessary to prioritise your health and well-being.

On your weight loss journey, setbacks and obstacles are merely temporary roadblocks that can propel you to even greater success. By embracing a positive mindset, practicing self-compassion, and implementing strategies tailored to your unique challenges, you can overcome anything that stands in your way.

Remember, this journey is about more than just losing weight; it’s about embracing a healthier, more fulfilling lifestyle. So, believe in yourself, stay focused, and celebrate every step forward, no matter how small. You have the power to transform your life and become the best version of yourself.

Let your resilience shine and inspire others along the way. You’ve got this!

What is BMI?

BMI stands for Body Mass Index.
It is a useful tool to assess if our weight is within a healthy range based on our height.
While it provides a general guideline, it’s important to remember that it doesn’t account for individual variations like muscle mass, bone density, or overall body composition.

What is my BMI?

To work out your BMI take your weight and divide it by your height in meters squared. Or use our BMI calculator.

BMI = kg/m²

Example: If a person weighs 65 kg and the person’s height is 165 cm (1.65 m), the BMI is calculated as 65 ÷ (1.65)2 = 23.87 kg/m2, which means that the person has a BMI of 23.87 kg/m2 and is considered to have a healthy weight.

What do my results mean?

Depending on your results, you will fall into 1 of 4 categories:

1. Underweight

A BMI below 18.5 is considered underweight.
If you fall into this category, it’s crucial to focus on gaining weight in a healthy manner. Consult with a healthcare professional or registered dietitian to develop a personalised plan.

If you fall into this category, it’s crucial to focus on gaining weight in a healthy manner. Consult with a healthcare professional or registered dietitian to develop a personalised plan.

2. Normal Weight

A BMI between 18.5 and 24.9 is considered within the normal weight range.
Congrats! This indicates that your weight is generally in a healthy proportion to your height. Maintain your healthy habits and continue embracing a balanced lifestyle.

Congrats! This indicates that your weight is generally in a healthy proportion to your height. Maintain your healthy habits and continue embracing a balanced lifestyle.

3. Overweight

A BMI between 25 and 29.9 indicates that you are overweight.
It’s essential to prioritise weight management through a combination of healthy eating, regular physical activity, and lifestyle changes. Seek guidance from healthcare professionals to create a sustainable plan.  Get in touch with us for product and lifestyle guidance.

4. Obesity

A BMI of 30 or higher suggests obesity.
This category is further divided into three levels: Class I (30-34.9), Class II (35-39.9), and Class III (40 or higher). If you fall into this range, it’s crucial to consult with healthcare professionals for a comprehensive approach to weight management.
Get in touch with us for product and lifestyle guidance.

Knowing your BMI is a useful guide in determining if you are a healthy weight but it is also important to prioritise self-love, have a positive body image, and practice self-compassion throughout your journey

2: Focus on building muscle through strength training. This will help increase your metabolism and burn more calories, even at rest. 

3: Follow a healthy, balanced diet. This should include plenty of fruits and vegetables, lean protein, and whole grains. Avoid processed foods and added sugars. 

4: Stay hydrated by drinking plenty of water. Dehydration can lead to bloating and water retention, making it appear as though you have more belly fat than you actually do. 

5: Get enough sleep. Aim for at least 7-8 hours per night. Lack of sleep can disrupt hormones that regulate hunger, leading to overeating and weight gain. 

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.

Before embarking on any drastic changes in your lifestyle remember to consult your healthcare practitioner, especially if you have a medical history that may be cause for any concern. Also, remember to stretch and warm up before any exercise and cool down properly afterwards to help prevent injury.

Here are some of the easiest and most popular forms of exercise, no matter your age or fitness level:

Walking

We are walking less every year yet the benefits are tremendous. Walking improves the condition of your heart and lungs (cardiovascular fitness) and works the muscles of the lower body. It’s a weight-bearing activity, so it may improve bone density, yet it’s also low impact, putting less stress on the joints than some other forms of exercise.

Jogging/Running

As long as you’re healthy and take it easy to start with, anyone can run. It is arguably one of the most accessible and therefore the most popular form of exercise in the world. As a high-impact activity, running can increase bone density, but it can also put more stress on your joints than lower impact activities such as walking and cycling, especially if you’re overweight.

Swimming

Swimming is a great way to tone up and trim down and is an effective fat-burning exercise. Just swimming a few lengths involves most of the major muscle groups, giving your body a good workout. Water supports your weight and takes the stress off your joints. This can also make it a great exercise if you’re recovering from an injury that means you can’t run or play your normal sport.

Cycling

Many of the short trips we make by car are ideal for a quick spin on the bike, plus you’ll be helping to protect the environment. Cycling promotes a healthy heart and burns about 300 calories an hour, so if you do it twice a day, the numbers soon add up. It’s also good for people with certain bone and joint problems because it puts very little pressure on them.

Dancing

Dancing is largely an aerobic activity that improves the condition of the heart and lungs, as well as testing your balance. To dance for any length of time also requires muscular endurance and motor fitness.

The only thing required is to enjoy moving to music, so dancing is suitable for people of all ages, shapes and sizes. As well as keeping you fit, something like a salsa class is an easy way of meeting other people.

Team Sports

If high social interaction and competitiveness is your ‘thing’, why not join a local team? There are clubs that offer soccer, softball, basketball, indoor cricket, volleyball – the list goes on. Leagues are organised through sports and social clubs, health clubs, schools and businesses. Ask if your office or local pub has a team! They are usually accessible to players of all levels, from social to professional and varying degrees of fitness are required, but these sports will usually encourage high levels of aerobic fitness.

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.

Read on to learn more.

WHAT IS A THYROID GLAND? And what are some of the common symptoms of having a sluggish thyroid? Find out here.

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 YOU CAN 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 an iodine deficiency and symptoms of a thyroid problem, it is best to ask your GP if you should be tested.

Make lifestyle changes to support iodine levels, 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 refined grain products and sugary drinks have a high glycaemic 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 iodine rich foods like

seaweed, fish (cod), plain yoghurt, prawns/shrimp, eggs, canned tuna, dried prunes.  By simply adding a dash of iodized salt to your main meals, should help you meet your requirements. (39Trusted Source).

3. 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 – 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.

4. 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.

5. 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

6. Move your body

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

7. 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:

• Added iodine and selenium promote normal thyroid hormone production, enabling your thyroid to increase your metabolism to help you lose weight and alleviate other uncomfortable symptoms.