Juanita Khumalo shares tips on how to shed off the winter fat and keep it off
Juanita Khumalo, founder of TROVE WELLNESS, has become an expert voice in the health and fitness space in South Africa. Her journey of fitness started in the year 2018, during a time of her own personal turmoil.
“I had just emerged from a toxic relationship and I had recently left a toxic full-time job without a backup plan. Anxiety, depression, and insomnia were constant companions. Like many others, I sought solace in food and alcohol, which unfortunately led to significant weight gain,” she said.
An epiphany, coupled with determination, led her to transform her life. With her impeccable journey, she wants to make a difference in other people’s lives through her TROVE Wellness.
“Our focus is on providing exclusive weekend and daytime fitness experiences for women, cultivating a safe space where they can move freely without fear of objectification. Our goal was to foster a community of like-minded women who share a passion for fitness and wellness, making it an integral part of their lives. We have created opportunities for women to connect, celebrate themselves and embrace their bodies,” she said.
Here are her tips to help you in your health journey.
Would you agree that every health journey differs from person to person?
Absolutely! Health and wellness journeys vary from person to person just as much as fitness looks different from person to person. It’s important to recognize and respect the individuality of each person’s health and wellness journey. What works for one person may not work for another, and it’s essential to tailor approaches and strategies to meet individual needs and preferences. There are several factors that contribute to the uniqueness of these journeys:
a. Personal Circumstances – Each person has their own unique circumstances that can influence their health and wellness journey. Factors such as age, gender, genetics, socioeconomic status, work schedule, family responsibilities, and access to resources like healthcare and fitness facilities can all impact the choices and opportunities available to individuals.
B. Body Composition and Metabolism – Every individual has a unique body composition and metabolic rate, which can affect how their body responds to certain foods, exercise, and lifestyle changes. Some people may naturally have a faster metabolism or find it easier to build muscle, while others may have slower metabolisms or struggle with weight management due to genetic factors.
c. Preferences and Lifestyle Choices – Preferences, interests and lifestyle play a significant role in shaping health and wellness journeys. Some individuals may enjoy specific types of physical activity or have dietary preferences that align with their cultural, ethical, or personal beliefs. These preferences and lifestyle factors influence the choices individuals make and the sustainability of their habits.
d. Different Goals and Motivations – People have different goals and motivations when it comes to their health and wellness.
e. One’s past experiences and mindset – Previous experiences, whether positive or negative, can shape how individuals approach their health and wellness. Past successes or failures, traumas, and learned behaviors can impact one’s mindset, self-perception, and ability to make lasting changes. Each person’s unique history contributes to their individual journey.
What are the common mistakes that you have found in various health journeys?
1. Setting unrealistic goals. It can have negative effects on both physical and mental well-being. Here are a few reasons why it’s important to set realistic goals when trying to lose weight:
a. Setting unrealistic weight loss goals often leads to adopting extreme measures engaging in excessive exercise which is difficult to sustain. This will lead to great frustration, and ultimately, giving up on the goal altogether.
b. Drastically reducing calorie intake or losing weight too quickly can negatively affect metabolism. The body may adapt to the reduced calorie intake by slowing down metabolism, making it harder to continue losing weight or maintain weight loss in the future.
c. Muscle loss instead of fat loss. Rapid weight loss often results in a loss of muscle mass rather than fat. This can be detrimental to overall body composition and may lead to a less toned or weaker physique.
d. Emotional and psychological impact: Unrealistic weight loss goals can contribute to feelings of failure, disappointment, and low self-esteem when they are not achieved. This can lead to a negative relationship with one’s body and food, potentially triggering disordered eating patterns or unhealthy behaviors.
2. Embarking on highly restrictive diets and here is why:
a. These diets often severely limit calorie intake, which can lead to nutrient deficiencies and potential health risks.
b. They are often difficult to sustain in the long term. They often involve cutting out entire food groups or severely limiting portion sizes, which can lead to feelings of deprivation and ultimately result in binge-eating or yo-yo dieting. This pattern of extreme restriction followed by overindulgence can be detrimental to both physical and mental well-being.
c. They negatively impact our relationship with food. They can create a mindset of labeling certain foods as “good” or “bad,” which can lead to feelings of guilt or shame when indulging in foods that are deemed “off-limits.” This can contribute to an unhealthy relationship with food, leading to disordered eating patterns or even the development of eating disorders.
d. They often don’t promote sustainable weight loss. While they may result in initial weight loss, it is often difficult to maintain this weight loss in the long run. Once the diet is abandoned, individuals may regain the weight they lost, and sometimes even more, due to the body’s natural response to periods of restriction.
Winter is normally a season where a lot of people gain weight. In your experience, what is the main cause/s for this?
There are several factors that contribute to weight gain during the winter season:
a. Comfort and Hibernation/Isolation. The cold weather can create a desire for warmth and comfort, leading people to seek out cozy environments and overindulging in comfort foods. These foods tend to be higher in calories, unhealthy fats, and added sugars, which can contribute to weight gain if consumed in excess.
b. Decreased physical Activity. Cold weather and shorter daylight hours can make it more challenging to engage in outdoor activities or exercise. People tend to spend more time indoors and may be less motivated to stay active, leading to a decrease in overall physical activity levels.
c. Seasonal Affective Disorder (SAD). Some people experience a form of depression called seasonal affective disorder during the winter months. SAD can lead to changes in appetite and cravings for high-calorie, carbohydrate-rich foods, which can contribute to weight gain.
Please recommend exercises that are home friendly that one can undertake to keep active during winter?
Below are 5 easy exercise which you can incorporate in your home workouts to make them more effective:
*Skipping is a fat blaster and can be done from anywhere! All you need is a skipping rope. Count your skips and aim to decrease your rest time between each break.
*Jumping jacks – Start with your feet together and arms by your sides. Jump up, spreading your legs wider than hip-width apart and raising your arms above your head. Jump back to the starting position and repeat for a set of 10-15 reps.
* Mountain climbers – Start in a plank position with your hands directly under your shoulders. Bring one knee towards your chest, then quickly switch legs, as if you’re running in a plank position. Continue alternating legs for 30 seconds to 1 minute.
* Squats – Stand with your feet shoulder-width apart. Bend your knees and lower your hips as if you’re sitting back into a chair. Keep your chest up and your weight in your heels. Return to the starting position and repeat for a set of 10-15 reps.
* High knees: Stand with your feet hip-width apart. Lift one knee up towards your chest while hopping on the other foot. Alternate legs quickly, as if you’re running in place. Aim for 30 seconds to 1 minute of continuous movement.
Remember to ALWAYS warm up before starting any exercise and cool down/stretch afterwards avoid potential injury. Ensure your form is correct. Feel free to modify the intensity or duration of these exercises based on your fitness level and any physical limitations you may have. Pacing yourself and dressing warmly will help you stay consistent and enjoying staying fit in the comfort of your own home during the winter months!
Let’s talk maintenance. How do we maintain a healthy lifestyle during winter?
Here are some things to avoid or minimize:
a. Eating highly calorie dense foods in copious quantities – It is normal to crave processed foods and its okay to have them but moderate is key. Try and apply the 80/20 rule of thumb.
b. Sedentary lifestyle and quitting exercising – Cold weather and shorter daylight hours can make it tempting to stay indoors and be less active. Aim to incorporate regular physical activity into your routine, whether it’s by going for indoor workouts or trying home workouts.
c. Isolation and limited social interaction – Most of us are guilty of this. winter can sometimes lead to feelings of isolation or reduced social interaction. It’s important to prioritize maintaining social connections and engaging in activities that bring joy and fulfillment.
d. Neglecting your Mental Health – Winter can impact mental health due to factors such as seasonal affective disorder (SAD) or increased stress levels. It’s important to prioritize self-care and mental well-being. Practice stress management techniques, engage in activities that bring you joy, and seek professional help if needed.
e. Dehydration – Cold weather can make you feel less thirsty, but it’s important to stay hydrated throughout the day. Adequate hydration supports overall health and helps maintain proper bodily functions. Drink water regularly and limit excessive intake of caffeinated or sugary beverages.
f. Lack of sunlight and vitamin D deficiency – During winter, reduced sunlight exposure can lead to lower vitamin D levels in the body. Vitamin D plays a crucial role in bone health and overall well-being. To avoid deficiency, try to spend time outdoors during daylight hours, especially in the morning. If needed, consider taking a vitamin D supplement after consulting with a healthcare professional.
By being mindful of these factors and making intentional choices, you can maintain a healthy lifestyle during winter and support your overall well-being.