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Part-Time Dieting Might Be the Trick to Losing Weight Successfully

One of the first rules of dieting is that to lose weight, you have to burn off more calories than you take in. But cut back on calorie intake too much or for too long, and the body responds by going into energy-conservation mode—slowing down the rate at which those calories burn, which can counteract those good intentions.

Now, Australian researchers say they may have a way to make dieting more efficient and to keep the body’s metabolism humming along at its normal clip—which means more pounds lost (and kept off) in the long run. The secret, they say, is taking a break from dieting every few weeks.

RELATED: Counting Macros: How to Calculate the IIFYM Diet for Weight Loss

In their new study, published in the International Journal for Obesity, researchers from the University of Tasmania found that obese men who dieted continuously for 16 weeks lost less weight overall—20 pounds versus 31—than those whose diets followed a 2-weeks-on/2-weeks-off cycle for 30 weeks. The continuous dieters also lost less body fat than those in the intermittent group.

The intermittent dieters kept more of their weight off for the long-term, too. Six months after their diets had ended, the on-and-off group had maintained the most total weight loss since the start of the study—about 24 pounds versus only about 7.

So why did the on-again, off-again diet work so much better? The researchers think it has to do with something called adaptive thermogenesis—a process by which a person’s resting metabolism decreases when calorie intake is slashed. It’s a survival mechanism that’s helped humans stay alive during lean times (it’s sometimes called the “famine reaction”). But when an overweight person tries to lose weight, it can also work against them.

By limiting periods of calorie restriction to two weeks at a time, the authors believe they kept the famine reaction at bay—which allowed the study participants to burn more calories during those dieting periods.

RELATED: Best Snacks for Weight Loss

To conduct the study, the researchers provided meals during the study period. Overall, each group was assigned to 16 weeks of dieting, during which the men reduced their daily weight-maintenance calorie requirements by 33%. (On average, participants ate about 900 to 1,000 fewer calories per day during diet weeks.)

But while men in the continuous diet group stuck with their plan for 16 weeks straight, those in the intermittent group cycled on and off their diet every two weeks. During their off weeks, they ate their full caloric requirement—the number of calories required for weight to stay the same day-to-day, based on resting metabolic rate and self-reported physical activity levels.

Because of that, weight loss (or gain) during those off weeks was minimal. “Therefore, the greater weight loss in the [intermittent] group can be attributed to a higher rate of weight loss during the 8 x 2-week [energy-restriction] blocks, and not simply continual eight loss over a longer (30-week) intervention period,” the authors wrote in their paper.

Before you try the two-weeks on, two-weeks off diet strategy, though, know this: The authors were quick to point out that strict calorie-counting was also important during the non-diet weeks. Participants didn’t just eat whatever they wanted; they ate only what they needed to maintain a stable weight.

And that may be why the back-and-forth approach worked so well in this study, the authors say. In real life, taking a break from dieting could lead to an abnormally large appetite and overeating, “which may compromise weight loss,” they wrote.

They also point out that intermittent-fasting diets—programs that alternate no-holds-barred eating with several days very little or no food at all—don’t seem to work any better than continuous, steady dieting. “As such, incorporating periods of controlled energy balance, not simply variations in energy intake, may be necessary to realize the beneficial effects” of on-again, off-again dieting, they wrote.

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The study was small (32 participants completed it), and it could not determine whether two weeks on, two weeks off is an optimal pattern—just that it worked better than continuous calorie-cutting. And because the study only included men, it’s unclear whether the same would be true for women. More studies are needed, the authors say, to see if this plan would still be effective outside of a tightly controlled lab setting.

Still, the authors concluded, their findings provide preliminary support for an on-and-off calorie restriction, and suggest that it may be a “superior alternative” to continuous diet plans.

Salmon Cakes with Dill Sauce

How to Make It

Step 1

Mix salmon, wheat berries, whole-wheat breadcrumbs, and 3 egg whites. Form into 8 patties; chill for 15 minutes. Dip cakes in remaining egg white and dredge in panko.

Step 2

Preheat oven to 425°. Combine yogurt, dill, and lemon juice; set aside.

Step 3

Bake salmon cakes in middle of oven for 15 minutes or until heated through and tops are golden. Preheat broiler; brown tops of cakes for 10–20 seconds. Serve with cucumbers, pickled ginger, and dill sauce.

Junior Video Editor (durbanville, Cape Town)

JUNIOR VIDEO EDITOR REQUIRED IN DURBANVILLE, CAPE TOWN Qualification Qualification/ Course in Video Editing Experience 1 – 2 years’ experience in Video Editing Experience and Knowledge in adobe Suite Knowledge of Camera and Production Skills Ability to Speak Xhosa/ Zulu/ Setswana (Advantage) Valid Driver’s License and Own transport Video production skills Motion graphic design skills Ability to work under pressure Attention to detail Info: Applicants must reside in CAPE TOWN or surrounding area. Please take note: if you have not been contacted within 14 days, please consider your application unsuccessful. Visit our website to view all of our current vacancies:

Tds Baywest

Based at selected Telkom Direct Stores within the 9 Provinces in South Africa, this person will be responsible for marketing, promoting, selling Telkom, Telkom Mobile, Telkom Business Mobile and Fixed Line Products and services to customers as they come to the store and to reach set sales targets supplied by client daily. Based at selected Telkom Direct Stores within the 9 Provinces in South Africa, this person will be responsible for marketing, promoting, selling Telkom, Telkom Mobile, Telkom Business Mobile and Fixed Line Products and services to customers as they come to the store and to reach set sales targets supplied by client daily. Special requirements : Must have experience on the Online Contract System i.e. CRM Must be able to work retail hours, weekends and shift work Must be able and prepared to use the store as a base point and leave the store to obtain sales targets as set by the company and client Must be prepared to move from the “base store” as per the client’s needs / requests within the set policy and procedure. Recommended qualifications : Minimum matric Sales training and experience Customer Services Training and experience Previous cellular phone knowledge, hardware and software training and experience absolutely essential | Eastern Cape roads claim 7 lives, SA death toll rises to 19

Port Elizabeth – Seven more people have died in two separate accidents in on Eastern Cape roads, taking the national death toll up to at least 19 at the start of the long weekend.

Earlier, News24 reported that at least 12 people died and 10 were injured on the roads across the country on Saturday.

READ: Horror on SA roads as long weekend gets underway

Provincial health department spokesman Sizwe Kupelo said four people had been killed when the minibus taxi they were travelling in collided with a truck roughly 30km outside Graaff-Reinet on Saturday morning.

Kupelo said of the 16 occupants in the taxi, one man and three women had been declared dead on arrival at the Midland Hospital. A fifth person was still in a critical condition.

Kupelo said in a separate incident, three people had died in an accident at Emaqhinebeni, outside Mthatha that took place at around 02:00 on Saturday morning. He said details regarding the accident were still unclear.

In another incident, a police van collided with an ambulance in Rosedale Street, Amalinda, East London.

“The police van skipped the robots resulting in a collision with an ambulance that was transporting a 5-year-old patient to Frere Hospital.

Kupelo said fortunately no one was seriously injured in the accident. | Zimbabwe deny sacking Ntini

Cape Town – Zimbabwe Cricket (ZC) have been at pains to stress that former Proteas fast bowler Makhaya Ntini has not been fired as bowling coach.

Rumours emerged this week that claimed Ntini had been fired from his post after a series of complaints from players about his approach.

Ntini’s contract with ZC expires in January with Zimbabwe set to compete in a vital World Cup qualifying tournament which has prompted some to suggest that Ntini may be released sooner than that date.

ZC’s managing director Faisal Hasnain tried to clear up the issue.

“ZC denies in the strongest possible terms any suggestions that Makhaya has been sacked. When his contract comes up for renewal, we will deal with it in the manner we deal with all our contracts,” he said.

“Makhaya is a valued member of our staff, he is highly respected and he has done some great work. He has his hands full preparing the team for the matches against Netherlands, Pakistan ‘A’ and then the two Tests against West Indies.”

Zimbabwe’s summer schedule has been slowly filling up as they prepare to face neighbours South Africa in a four-day day/night.

They will play three 50-over matches against the Netherlands in Harare next week.

Ntini served as caretaker coach ahead of the appointment of Heath Streak assisted by former Proteas team-mate Lance Klusener, who is now the batting coach.

eNCA | Microlight pilot crashes in Magaliesberg

MAGALIESBURG – A microlight pilot was airlifted to hospital on Saturday morning after crashing at an airfield in the Magaliesburg area of Gauteng.

Netcare 911 spokesman Nick Dollman said that reports from the scene alleged that the man had been trying to land and crashed into a hangar at an airfield in Orient Hills.

Advanced life-support paramedics attended to the 46-year-old man, who had sustained life-threatening injuries.

READ: Man dies in microlight crash

“He was in a critical condition; medical drugs were administered and CPR [cardiopulmonary resuscitation] was performed and he was placed on a ventilator. Due to the severe nature of his injuries and the location of the incident, the Netcare 911 specialised helicopter ambulance was called to the scene,” Dollman said.

The Magaliesburg South African Police Service and the West Rand fire department were also at the scene, he said.

African News Agency | Horror on SA roads as long weekend gets underway

Johannesburg – At least 12 people have died and 10 have been injured on the roads across the country on the first day of the long weekend.

Three people were killed this morning when a truck crashed into the side of a light motor vehicle at the N12 and R50 split in Delmas on Saturday morning.

READ: Seven dead, five injured in Verena bakkie accident

In a separate incident, a man was killed and three others injured when a light motor vehicle rolled down an embankment off the Kloof Road in Bedfordview, while in Krugersdorp a man died and two others were critically injured following a head-on collision on the R24 near the Krugersdorp Nature Reserve.

Earlier News24 reported that seven people had died and five more injured when the bakkie they were travelling in rolled near Verena in Mpumalanga.

Three die in Delmas accident

ER24 Spokesperson, Russel Meiring, said a truck had crashed into the side of a light motor vehicle at the N12 and R50 split in Delmas shortly after 07:00 on Saturday morning.

“A wrecked light motor vehicle was found in the middle of the road while the truck had come to a stop a short distance away,” he said.

READ: Truck transporting prisoners to court overturns in Cape Town

Meiring said on closer inspection, paramedics had discovered the lifeless bodies of a woman and two men lying trapped inside the car.

“Assessments showed that all three patients had sustained numerous injuries and showed no signs or life. Unfortunately, nothing could be done for them and they were declared dead.”

Meiring said the driver of the truck was also assessed and found to have escaped injury.

The details surrounding this incident are not yet known but local authorities were on the scene for further investigations.

Vehicle rolls in Bedfordview

Meiring said a man was killed and three others injured when the vehicle they had been travelling in rolled down an embankment off the Kloof Road in Bedfordview just before 07:00 on Saturday morning.

READ: 2 dead in N1 horror truck crash near Cape Town

He said ER24 paramedics had arrived on the scene to find the car on its roof and the occupants lying on the ground outside the vehicle.

“Paramedics assessed the patients and found that a man and woman had both sustained numerous injuries and were in a critical condition. Another man and woman were assessed and found to have sustained moderate injuries,” he said.

“Paramedics treated the patients and provided the two critically injured with advanced life support. Unfortunately, after some time, the critically injured man succumbed to his injuries and was declared dead,” said Meiring.

Head on collision in Krugerdorp

Meiring said a man was killed and two others critically injured on Friday evening following a head-on collision between a passenger vehicle and a bakkie on the R24 near the Krugersdorp Nature Reserve.

Meiring said paramedics had found a man, woman and 4-year-old child inside the passenger vehicle.

“Paramedics assessed the patients and found that the man, lying trapped, had sustained numerous injuries and showed no signs of life. Nothing could be done for the man and he was declared dead,” he said.

He said the woman and child sustained several injuries and were in a critical condition. He said they were both carefully extricated from the severely damaged vehicle before being airlifted to nearby hospitals.

Meiring said the driver of the bakkie had been treated and transported by another service.

Local authorities were on the scene for further investigations.

eNCA | WATCH: KPMG CEO promises transparency

JOHANNESBURG – KPMG’s new CEO, Nhlamulo Dlomu, has given her word that the auditing firm will deal openly and honestly with an independent inquiry into its activities.

The company has come under heavy scrutiny after it admitted to serious failings in work it did for the SA Revenue Service (SARS) and Gupta-linked companies.

READ: Six multimillion-rand clients reviewing KPMG ties

The firm says it is open to an inquiry to restore lost confidence.

Dlomu sat down with eNCA anchor Vuyo Mvoko to discuss some of the issues. Watch the video above.


Furniture Manager (harrisimith)

Previous retail furniture branch or assistant manager experience. REQUIREMENTS:
Valid Driver’s licence AREA:
Burgersfort SALARY:
R Neg + company benefits + good future prospects EMAIL CV TO: FAX CV TO:
0880117860831 (Ref. 163)

for Rent. R 8 000 : BEDROOM RETAIL COMMERCIAL TO LET IN NEWTON PARK… South Africa Property Portal



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Price: R 8 000 per month
Ref No: COM750




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  Retail shop to let in Floreat Centre. Cape Road. Approximately 100sqm. Available immediately. Monthly rental excludes VAT and standard municipal service recoveries apply. Close access to all major routes.

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for Sale. R 999 999 999 : 4.0 BEDROOM VILLA FOR SALE IN SOUTHBROOM… South Africa Property Portal



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  • Bedrooms: 4.0
  • Bathrooms: 5.0
  • Building Size: 1200
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  • Pool: Yes
  • Exterior Wall: plaster
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  Wind Dancer is a spectacular architectural masterpiece that offers an idyllic lifestyle and a designer home of international standards. This sumptuous villa offers an authentic and comfortable living space in an exceptionally vast footprint – all set against the spectacular vistas of the Indian Ocean and the surf as it collides with the beach below. Nearby the renowned Southbroom Golf Club, attracts golfers from all over the world. The home is as captivating as the wide sea-views which tempt you and beg to be slowly watched and absorbed from every window. The eye for fine detail across the home cannot be missed, high end fittings and fixtures, from bulkheads, recessed lighting, ducted air-conditioning and a striking central chandelier reflect an understated elegance while maintaining a classic style and ambience. Set in a manicured, park-like estate, the driveway wends its way past a beautifully appointed and spacious three-bedroom, two bathroom cottage, and onto the motor garages which offer ample space for four vehicles. Protected porte cochere frames the flight of stairs leading to the front doorway. Entertainment opportunities of the lower level – large folding and sliding doors are cleverly placed. Splendid formal lounge, complete with fireplace lead out onto a deep, all-weather covered patio. Sleek and stylish formal dining room,fitted wall cabinetry, also leads out onto this inviting outdoor space, which embraces the entire length of the home, on both the lower and upper levels. Well-appointed games room, spacious movie/media room open onto an area of the patio serves as a relaxed, outdoor living room, complete with a built-in braai (BBQ). Kitchen is indeed the heart of the home re-designed space is true gourmet delight. both gas and electric cooking facilities, walk-in pantry, a separate scullery. Completing footprint of the lower reception rooms, is a sophisticated, private study a traditional panelled design. Spacious guest bedroom. top floor has two distinct bedroom wings and a sumptuous light-filled family room. First of the bedroom wings plays host to two spacious bedrooms. second bedroom wing comprises a master suite beyond compare. Pajama lounge and access onto a covered outdoor lounge room on the upper verandah. A his and hers space. Villa style louvre shutters filter out harsh light or to be opened to allow the sunlight. Pool house complete with shaded lounge and full kitchen.

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Is the Apple Watch Series 3 Worth Buying? Our Fitness Editor Weighs In

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Nothing gets folks more excited than a new gadget, and today the world is all abuzz with news of Apple’s latest release: the Apple Watch Series 3 has officially arrived.

Available in two sizes, 38mm and 42mm, and gold aluminum (in addition to classic silver, space gray aluminum, stainless steel, or space black stainless steel), this new wrist bling makes major functional strides from previous versions. The most notable change is built-in cellular access that shares the same number as your iPhone, starting at $399. (There is also a version without cellular that starts at $329.) This is huge. No longer tethered to your phone, you can go off into the world (or maybe just for a run, bike ride, or errand) and leave your smartphone at home, but still be able to make calls, receive texts, use GPS, stream music through Apple Music (available later this fall), talk to Siri, and, yes, pay for that post-run cup of Starbucks. The extra convenience comes at a cost, of course—for cellular access, you’ll pay more in your current monthly cell phone bill (prices vary depending on provider).

To buy: Starting at $329;

Equally cool, Apple was able to add technology upgrades (hello, 70% faster dual-core processor, in-screen antenna, and eSIM card) into the Series 3 without noticeably altering its size. It's physically comparable to the Series 2, save for the extended back crystal, which is about as thick as two sheets of paper. Not bad. The only other visual cue that you're sporting the newer version is a red dot on the crown of the watch, which is meant to distinguish between the cellular and non-cellular versions.

Let’s talk battery life, always a big concern for consumers. The Series 3 is supposed to be able to keep on ticking all day long, and thanks to the bigger processor, it should run more efficiently too. Keep in mind, though, that this device is not intended to totally replace your smartphone (at least not yet)—it’s more for mixed-usage purposes. In other words, a hours-long gabfest with your bestie via your wrist could definitely drain the battery.

Also good: the new operating system, watchOS 4, which comes with the Series 3, is pretty cool. You’ll have access to a slew of new features, including an updated Heart Rate app (it alerts you to spikes in heart rate even when you're not working out), a new Siri watch face, upgraded Workout app with custom HIIT workout type, and more. It's also worth noting that it's possible to download the new watchOS 4 operating system on older models (I did so on my Series 2) and reap most of the upgrades.

So should you buy the Apple Watch Series 3? I just got my hands on one and I’ll be testing it for the next week. But so far, I've been impressed with how intuitive the Series 3 seems to be compared to previous versions. The upgrades to the Workout app also caught my eye (my favorite feature: when you start running, a little icon of a person runs on the screen with you). I even made my first watch-based call with a little help from Siri, and it was exciting to not have to rely on my phone.

There have been reports of issues with the cellular function on the Series 3 (some of the watches are allegedly connecting to unauthenticated wireless networks, and the company is investigating a fix). That said, if you're someone who wants to be able to go phone-free, this may be the wearable you’ve been waiting for. If that's not a major concern for you, perhaps consider the non-cellular version.

For all the runners out there, keep in mind that there's an Apple Watch Nike+ Series 3 version launching in October. So many choices, so little time.

Writer (Cape Town)

Remuneration: Negotiable depending on experience 
Location: Cape Town, Woodstock, CBD
Education level: Degree
Job level: Mid
Type: Permanent
Company: Strika Entertainment

Company description
Strika Entertainment conceptualises, produces and commercialises engaging character-based entertainment products and communications solutions, primarily in the medium of comics and animation. Our clients are diverse, ranging from the mining and fishing industry to NPOs.

Job description
We are seeking a dynamic and energetic mid-level writer to manage the scripting process from concept to completion for corporate communication and entertainment products. The writer works alongside a team of client service consultants, illustrators, designers, art directors and post- production.

The writer attends briefing sessions and occasional meetings with client to better understand the objectives of the content being produced. During brainstorm and review meetings the writer will offer creative input and record all creative direction from the team before briefing the script or edits into studio.

Scripts are reviewed and refined before production, but the writer will follow the project’s creative development throughout and continue to give input on the work being produced. The writer will be expected to provide feedback and updates to ensure that all project objectives are being adhered to.

The scope of the work varies and the writer needs to be versatile and able to work on a range of products and subject matter, including mining-related content and copywriting for social media platforms.

The position is time and creativity intensive, so only dedicated, hard-working individuals should apply.

A writing qualification is preferable but not essential and experience in creative writing or agency experience will be beneficial.

Although the position does also involve advertising-style copywriting, skills as a story writer (including story structure and character) are most utilised. Being able to condense and translate detailed factual content into an entertaining narrative through use of character, setting and engaging dialogue are the core strengths of the writer.

The writer will need to work with a variety of personalities and highly skilled personnel in all areas – from business development, through illustrators and art directors, to colourists, finishing artists and letterers. In addition the writer should be comfortable working alone when required as the scripting process will be almost entirely their responsibility.

The following attributes are essential:

  • A tertiary qualification in a related field.
  • Comfortable with a range of writing types (from story and script to copywriting)
  • A good understanding of narrative structure, character and dialogue
  • High level of visual literacy is essential
  • Able to research independently and extract core information from detailed texts
  • Good interpersonal and workshopping skills
  • Able to work well with others as well as independently
  • Meticulous attention to detail and thoroughness, including strong grammar and spelling
  • In touch with popular culture
  • Excellent general knowledge

If you are interested please mail us your CV and portfolio with a cover letter summarising your suitability for the position and what your availability is.

Should you not have heard from us within two weeks of your submission, please consider your application unsuccessful.

Posted on 22 Sep 16:26

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