Fitness

Question

hi there I would like to lose weight and I want to know what types of food and exercises should I do

Submitted by Salona Singh on 15 August 2013

Answer

Nutrition
Protein
Every living cell in our bodies contains protein. We need protein to maintain our muscles, our bones and skin. Meat, beans, nuts, dairy products and certain grains all provide essential proteins. Adults need approximately 0.8g of protein per kilogram of your ideal body weight.

Food to include:
Lean white meats, eggs, low fat dairy sources, beans and soy are all high in protein. Whey protein power is a particularly good choice as it is one of the few proteins that have a 100% absorption rate.

Carbohydrates
Our bodies use carbohydrates as a primary source of energy, used for processes in your cells, tissues and organs. Taking in enough carbohydrates is crucial, as it allows your protein to be spared for the building and repairing of tissue. 45 to 65 percent of your daily intake should come from healthy carbohydrates.

Food to include:
Vegetables, fruits and whole grains like barley, oats, rice and quinoa are excellent sources of healthy carbohydrates. In addition to their high protein and fibre content, beans and lentils are also great sources of carbohydrates. Steer clear of processed foods like crisps, cakes, biscuits and white refined carbs, which are laden with hidden salts, sugars, fats and artificial ingredients.

Fat
Fats often get a bad rap, when in reality they are essential for optimum health. We just need to include the right ones. Steer clear from saturated and trans fats, which will raise your cholesterol and increase your chances of heart disease, obesity and type 2 diabetes. The healthy kinds of fats we can eat are monounsaturated and polyunsaturated, which are vital for healthy skin, nails and hair, and will promote a healthier heart. 15-25 percent of your daily intake should be made up of these healthy fats.

Food to include:
Avocados, raw nuts, fatty fish like salmon, tuna, mackerel and trout, olives, hummus, organic nut butters and sunflower, sesame and pumpkin seeds are examples of essential fats. When using oils, enjoy olive oil raw over salads and bread, and cook only with coconut oil.
Avoid regular margarines, butters and oils, whole fat dairy products, processed chocolates, fatty meats and chicken skin, commercially fried foods, as well as processed foods like takeaway meals, doughnuts, pastries and crisps.

Fruit and Vegetables
Many of the vitamins and minerals our bodies need come from fresh fruit and vegetables. The recommended intake is roughly 5 portions a day, with vegetables preferably making up more than half of this quota.

Food to include:
Include a wide variety of fruits and veggies into your diet to cover your vitamin and mineral needs. White fruits like apples and pears are excellent for heart health, brightly coloured foods like peppers, berries and tomatoes are rich in antioxidants, and dark, leafy greens are rich in minerals. Remember that cooking strips them of the majority of their nutrients, so eat raw wherever possible. Juicing your raw fruit and veg is a great way to meet your daily quota.

Exercise
Everybody is different, but I’m a believer in short and intense. I am seriously low on time, so I jam-pack a serious sweat session into 30 minutes. As a rule, add more strength and interval training to your routine before you think about extending it. Varied and explosive movements during cardio stimulate your body’s repair cycle effectively for higher calorie burns, improved fitness and boosted energy levels. Practise compound movements when strength training. They are responsible for greater calorie burns during sessions as well as increasing lean muscle tissue at a greater rate, meaning a faster metabolism overall.

Want to ask a question? Sign in here sign up now

More Questions

Why are my muscles sore two days after exercising?

Question

Hi Lisa. Sometimes when I exercise, my muscles are sore the next day. Other times, they feel 100% the next day, but after two days they are sore. What is the reason for this?

View the answer

| Submitted by Beautysouthafrica on 2 November 2015

Why do I feel nauseous after training?

Question

Good morning Lisa, I just kicked into the habit of exercising (it’s my second consecutive week at the gym) all is going well my fitness is building up gradually but sometimes if I go in real hard I feel nauseous. What is the cause? Could it be my diet? Yesterday the last meal I had was a piece of steak, green salad and sweet potato ( also had a packet of popcorn later) but I had to throw up, also it was not lactic acid.

View the answer

| Submitted by Andream on 3 September 2015

I’m struggling with post-baby weight, can you help?

Question

Hi, I’ve been trying to lose weight after my pregnancy but to no avail. Before pregnancy I was 70kg but now im 84kg and I don’t seem to go below that no matter what I do. I also have the ugliest stomach which is just hanging and making me depressed. Third baby and 1st C-section. Please help.

View the answer

| Submitted by Radiyya Gabriels on 3 September 2015

Waist trainer – can we please have more information based on them?

Question

Waist trainer – can we please have more information based on them?

View the answer

| Submitted by Nickay Heyman on 25 August 2015

Body resistance training vs. weight training

Question

HI Lisa,

I have recently come across some articles that say body weight exercises/training yield better fitness results than when using equipment such as dumbbells, kettle bells and the like. With all this information bombarding us in regards to what yields better results, what the latest craze/trend in fitness is and the like, would you recommend that incorporating aspects of these different trends into your exercise routine would probably be the best option?

View the answer

| Submitted by Miss Addy M on 28 April 2015

BeautySouthAfrica - your pre-shop stop for all things beauty

Beautysouthafrica.com is South Africa’s most comprehensive online beauty magazine and your pre-shop stop for product information and reviews. From the latest international make-up trends to the hottest new products on the market, we offer insights into the glamorous world of beauty. Join like-minded beauty fanatics in our loyalty program and earn points, trial beauty products and share your experiences.

Become a beauty addict!

Get great deals and climb the ladder to a Gold Star!

×

Sign In

×