How to Lose Weight – The Foundations of Fat Loss

How to Lose Weight – The Foundations of Fat Loss

If you want to know how to lose weight while also maintaining your sanity, you have come to the right place. While every person’s body is different, there are still certain rules of weight loss that apply. Here are five basic tips that will teach you the basics of fat loss:

  1. Keep a Food Diary for a Week to See How Much and What You Are Really Eating

If you are in denial about your current diet, then it will be very difficult for you to lose weight. You can either take a photo of everything you eat for the next three to seven days or write it down. This will give you an idea of how much you are actually eating and help you figure out where your own difficulties lie when it comes to losing weight.

You can share your photos or food diary with an objective friend or even your doctor or dietitian.

Once you know how much you are really eating, you can figure out ways to adjust your diet or by how much you should reduce your food intake in order to help you lose fat. To burn around half a kilogramme of fat per week, you should try and burn roughly 500 calories more in a day than you consume.

  1. Cut Out Processed Foods and Sugar

While it is true that you need to reduce the amount of calories that you consume in a day to lose fat, what you are eating is just as important.

What you eat has an effect on your hormones, such as insulin, ghrelin, and leptin, which are all involved in the fat-loss process.

  • Ghrelin is the hunger hormone, and when elevated, you will want to eat quite a bit more.
  • Leptin is a hormone that is responsible for telling your body that you are satiated after eating, but when you do not produce enough of it, you will not realise that you are full.
  • Insulin is a hormone that is elevated when your blood glucose levels rise, and this makes it difficult for the body to burn fat when elevated and also triggers fat gain, especially around the midsection.

Following a diet that is low in sugar and processed foods, but contains a good ratio of fat, fibre, and protein is the best way to balance all three of these hormones.

  1. Exercise a Little

Many people just turn to exercise when trying to lose fat, but this is not the best way to do so. Exercise does help you burn more calories during the day and build muscle, which will help support weight loss in the long-term, but people often compensate for the exercise by moving around even less afterwards, so the amount of calories burnt in a day is often not that much more when exercising.

Instead of following a strict workout programme that makes you feel like you are being tortured, and makes you consider just accepting yourself with the extra padding and giving up on exercise, rather find exercises that you love and just focus on moving regularly instead of torturing yourself to help you shed fat. Diet is 80% of the equation when it comes to fat loss, so why not make exercise, which takes up the other 20%, fun.

join mailing list


  1. Lorette

    I am 60 weight 92.4, length 1.65. I am struggling to loose weight. Most of my problem is arround my stomemack, hips, etc., like appel figure. What product can I use for help


    I started with Attack the fat on Monday, aswell as the eat less tee, but feels like im still eating alot, alltough I drink ALOT of water.
    how long will it take before I will loose weight, as I want to loose 20kg.

    May I please ask for a meal and exercise plan please.

    kind regards

    • Herbex Team

      Hi Christel. Results will always vary, there are many factors that will influence this. e.g if you’re eating healthy, drinking water and exercising.
      Each person is unique, but if you follow a balanced diet and exercise frequently, you can start seeing results in 8 – 12 weeks.
      We’d be happy to assist with an eating and exercise plan – please check your email inbox.
      All the best, and please let us know if you need any further assistance.

  3. Mandy

    Please forward a eating plan for ladies over 55.

    Thank you

  4. Nothando

    Hie l am lady aged 30 l would like to remove excess weight and the belly ,l weigh 105 currently .what products do you recommend l use and a meal plan l can follow

    • Herbex Team

      Hi Nothando. Thanks for your message!
      Unfortunately, no slimming product will target one specific area of the body. Using Herbex products in conjunction with a healthy diet, daily exercise, and drinking enough water, will assist you with losing fat throughout the whole body.
      Please have a look at our flow chart to help you decide which product will be best for you. You can find it here:
      We will email an eating plan through to you to assist you.
      All the best with your weight loss journey!

  5. Ronel

    Good day, I’m planning on starting with herbex… I’m 39 batling to loose weight… I’m thinking of starting with slimmers woman 20-40 tablets…what meal plan is with it?

    • Herbex Team

      Hi Ronel. We will email you a ladies eating plan, please check your inbox. Regards, the Herbex team

  6. Thabo

    Hi I’m a 35 years old male. I weight 114. I would like to loose weight. Will you please recommend the best products (Herbex) that I can use as well as a meal plan.

    • Tannith Hechter

      Hi Thabo. With so many amazing products, we know it can be hard to choose!
      We’ve created these few simple questions to help you decide.
      Are you on any chronic medication?
      If YES, please consult your medical health care professional before using our products.
      Are you sensitive to herbal stimulants like Green Tea or Guarana?
      If YES, we recommend using a product from our Slimmers range.
      Do you often suffer from constipation?
      If YES, we recommend using a product from our Attack the Fat or Attack the Fat EXTRA range.
      If NO, we recommend using a product from our Fat Burn, Fat Burn PLUS range or UltraSlim.

      For the best results we also recommend that you follow a healthy balanced diet and exercise frequently. I will email you an eating plan. Best of luck!

  7. Tee-jay

    Hie my name is Tee-jay and I also want to embark on this weight loss journey.i weigh 78kgs and I would like to be smaller than that. may you please help me to choose which fat burner can really work for me.

  8. Thabani

    Please help with Meal plan

    • Herbex Team

      Good Day

      I have sent you your meal plan, best of luck on your weight loss journey.

  9. Jean Tinkler

    I started on the Herbex Ultra Slim program yesterday. As I have never followed a meal plan, is there a plan that can be recommended? I am 68, 163cm in height, 72 kg weight, mainly stomach and buttocks gained over a few years. Was always slim until the age of 60. I walk approximately 5 km 5 days a week, on the beach front as well as our complex of 3 very steep levels. Clearly bad eating habits have contributed to the weight gain. I would appreciate advice on the way forward.

    • Herbex Team

      Hi Jean

      Thank you for choosing Herbex! We are so excited to be a part of your weight loss journey.
      I have sent you a meal plan, hopefully this will guide you and help you conquer those bad eating habits you mentioned.

      Best of luck on your weight loss journey!

  10. Jenny Harry

    Hi I am 54 years old, office based and weigh 78. I have tried so many diets together with diet products but cannot lose weight. Please help

    • Herbex Team

      Hi Jenny

      I can provide you with a product recommendation and a meal plan, but if you have tried a bunch before with no success i recommend that you make an appointment with a dietician. As you know everyone’s body is unique along with its needs, getting a custom meal plan and assessment might be a great step in the right direction for you. I have emailed you some resources to assist you on your weight loss journey.

  11. Kwena

    Am 34 years old male, I am office based worker 8 to 16:00. Am battling with my weight, am weighing 101kg. I want to lose weight from 101 kg to 90 kg. I bought Herbex ” attack the fat mix and drink berry flavour”.
    My daily diet: break fast: 2 slices of brown bread with butter and 2 teaspoon sugar tea.
    Lunch: four slice brown bread with butter and 2 teaspoon sugar tea or papa of the size my two fist with chicken meat.
    Supper: four slice brown bread with butter and 2 teaspoon sugar tea or papa of the size my two fist with chicken meat.
    Fruits in betweens or cup tea.
    My question is I am in the wrong or right path? If am wrong please help me to be in the right path.

    • Herbex Team

      Good Day Kwena

      Thank you for your inquiry. You are on the right path in terms of portion sizes, but i would highly recommend you minimize the amount of bread, butter, milk and other fats. (unless healthy fats)

      Try and eat only whole wheat bread along with other whole grains. The quality of the carb, protein or fat is also very important, so stock op on vartiety of veggies and fruits. Also don’t forget nuts and seeds!

      I have sent you a meal plan. I hope this will give you a better idea as well.

  12. Moeriedah

    Hi I am 49 and weight 120 i am extreme fat and u want to loose please advise what product you suggest I start with the the fat burner .

    • Herbex Team

      Good Day

      Our Fat Burn PLUS and Attack the Fat products would be perfect for you. 🙂

  13. Ria Bosmam

    Good day
    I am using Herbex – Detox concentrate & Attack the Fat…. what basic food that I could eat and what to avoid?
    Please assist.

    Kind regards

    • Herbex Team

      Good Day

      Thank you for your message, i have sent you a meal plan and exercise guide. 🙂

      • Mandy

        Hello, I’m 59 and need to lose 6kg. Please forward a meal plan and exercise plan and what products of hetbex I need to take. Thank you mandy

      • Herbex Team

        Hi Mandy. Thanks for your question. We will send you an eating plan and exercise plan, please check your inbox. Regarding which Herbex product to use, we will also send you a helpful guide to assist you in choosing the best product for you. All the best with your weight loss journey.

  14. beauty thema

    Hey my name is Beauty Thema I am 31 years old mother of 1 boy I like to say thanks to herbex I lost 9kg in 2months

    • Herbex Team

      Wow! That’s amazing. Thank you for sharing with us. We are really happy to have made a difference in your life.