Nakekelo sticks to 80/20 rule
Nakekelo weighed 75kg before she started training and she is now down to 62kg.
MBABANE
– Nakekelo Mndzebele is someone who sticks to the 80/20
rule.
Well perhaps one is not familiar with the 80/20 rule when it comes to diet, Mndzebele simplifies what it means and how it enhances her fitness as well as her overall fitness journey. She says although she struggled with her diet at first, she has maintained the 80/20 rule which is about eating nutritious foods 80 per cent of the time and have a serving of your favourite treat on the other 20 per cent. For the 80 per cent part of the plan, focus on drinking lots of water and eating nutritious foods. Mndzebele says this has been working for her and she would recommend it to anyone who struggles with diet. Nakekelo is a Witswatersrand University scholar and uses UNESWA facility on school break. She also opens up on what inspired her health and fitness journey.
Nakekelo Mndzebele
Full Name:
Matsapha University of Witwatersrand and University
Residence: Gym name:
of Eswatini (UNESWA).
When did you start training and what was the motivation behind?
“I started training in February 2019 because I really wanted to lose weight and feel good about myself.”
What was your weight then compared to now?
“Back then I was 75kg, now I’m 62-63kg.”
What sort of lifestyle contributed to your weight gain?
“I had more of a sedentary (inactive) lifestyle where I had little or no exercise and ate unhealthy food like fast food and junk at least 80 per cent of the time.”
What kind you do?
“I do more strength training but still incorporate cardio like aerobics and skipping.”
Do you stick to a specific nutritional programme?
“At first I stuck to a specific nutritional programme where I had cut out carbohydrates to try and be in a calorie deficit. But since 2021, my relationship with food has changed for the better and I follow the 80/20 rule, where I eat 80 per cent healthy and 20 per cent of my favourite foods so I cannot fall off.”
What challenges do you normally encounter in keeping up with your new lifestyle and how do you handle them?
“The biggest challenge for me is eating healthy. It’s still hard because of my sweet tooth. To keep up with my lifestyle, I incorporate the sweet things in moderation.”
How has your life improved so far and how do you impact the people, especially ladies in
Senior Sportsman of the year
Senior Sportswoman of the year
Junior Sportswoman of the year
Junior Sportsman of
of exercises do
No personal coach but trains on her own.
Gym Name: SA’s University of Witwatersrand and UNESWA, Kwaluseni Campus gyms.
your circle or community?
“Working out has improved my mental health altogether and I feel good about myself. I’ve shared my fitness journey on social media and through that; I’ve gained sisterhood with other ladies who want help in starting their fitness journeys as well as their nutrition lifestyle change.”
What are your weight and fitness goals given a certain time frame? How hard or easy will it be to achieve those goals?
“I currently want to go on a cut, where I’ll be in a calorie deficit to try to lose body fat while still maintaining as much muscle mass as possible. I believe it won’t be difficult with discipline and setting a realistic time frame of about three months.”
What advice can you share with other people who face weight challenges, but lack the courage to start exercising and make it a lifestyle?
“The hardest part about starting your journey is starting. Make a commitment to yourself because your fitness journey and lifestyle change is all about your mind-set. Start small and build yourself gradually.”
What is slogan? your motivation
“I actually have two slogans: ‘No pain, no gain’ then the other one is ‘Power, Perseverance and Discipline’.”