Up the greens, finest for total health and for blasting fat belly is increasing your leafy green veggies such as kale or spinach even if you toss it in your early morning healthy smoothie if you’re not a fan of the taste.
1. Plan, plan, plan
With kids, families, homes, and jobs to allow for; a good plan at the start of each week will help make sure you have enough time every day to do what it takes to keep you happy and healthy.
2. Be consistent
Food, sleep, exercise-everything! It’s important to keep yourself in a regular routine so you make progress.
3. Count calories
Undereating will only encourage your boy do store fat; thinking it’s in survival mode. So eat the right amount of calories for your body type.
Use The HealthyMummy BMR section on the App to help you track.
4. Walk and Weights
Going for a walk every day can help you to keep bloating at bay. Adding a weight session for a full-body workout, to keep blasting calories even after you stop
Tightens, tones and strengthens your core muscles for a leaner tummy. Make sure you engage your core for great results.
However, because you raise your legs with this one, it targets your deepest core muscles, which are hard to target with other exercises!
7. Single leg raise
Great for engaging your lower belly, and hip flexors as well as helping to stabilize your lower back and improve your posture. All-round winner!
Eat and drink
Staying hydrated helps you nourish and flourish-plus it helps eliminate bloat.
9. Green Tea
Make sure it’s decaf, and this can be a fantastic caffeine-free afternoon pick me up also known to aid in digestion.
10. Healthy Mummy Smoothies
Our meal-replacement weight loss smoothies have been formulated by leading nutritionists to be the perfect companion to a busy mum’s life when trying to lose weight. They’re breastfeeding-friendly.
20 serves per 500g tub. For more information and flavors, click here.
A great way to feel fuller for longer, and aid your digestion. Think of fruit and veg as your first port of call-then a few nuts, legumes, and a little whole grain bread are also great sources of fiber.
If you’re feeling bloated-lactose intolerance could be something to consider, as it causes gas. You don’t need to totally ditch the dairy-try cutting back and see how you feel.
13. Soft drinks
With heaps of empty calories and loads of sugar from fructose, these little cans are super tough for your body to burn off-especially around your belly.
14. White flour and rice
Previously processed (in factories) these are very quickly digested by your body-but that’s not a good thing-they’re stored as fat.
As well as additional sugar, alcohol puts extra pressure on your liver to clear out the toxins. This can make it really tough to build muscle, which is key to losing belly fat.
There are lots of ways to lose your belly fat-but these 15 have been tried and tested by The Healthy Mummy community, so we know they work and are super simple to stick to.
The key to any of them is consistency! Stay true to your healthier, happier goals and you’ll be looking at a flatter tummy before you know it.
Make this ONE change to help you lose your fat tummy.
So you are doing really well on your healthy eating plan and eating well – but are you struggling to ditch the extra weight around your tummy?
Most importantly, the good news is – you can help banish it by doing this ONE SIMPLE thing…
However, here’s the answer: Cut back dramatically on your alcohol intake.
Here we look at the effects of alcohol and weight loss – especially alcohol and fat tummy.
When you take in more calories than you burn, the excess calories are stored as fat. Where your body stores that fat is determined in part by your age, sex, and hormones. Alcohol is metabolized differently than other foods and beverages.
Under normal conditions, your body gets its energy from the calories in carbohydrates, fats, and proteins, which are slowly digested and absorbed within the gastrointestinal system.
Digestion changes when alcohol is present.
However, this digestive process changes when alcohol is present. When you drink alcohol, it gets immediate attention (because it is viewed by the body as a toxin) and needs no digestion.
Generally speaking, alcohol intake is associated with having a bigger waist, because when you drink alcohol, the liver burns alcohol instead of fat.
Alcohol suppresses testosterone
Alcohol also suppresses testosterone production, the primary metabolic hormone, this can last up to 24 hours following consumption.
So not only does alcohol delay your liver’s ability to break down fat, but it also obstructs your body’s access to the hormones it needs to help you break down the fat tummy.
For amazing results join 100,000’s mums on the 28-Day Challenges
When the body is focused on processing alcohol, it is not able to properly break down foods containing carbohydrates and fat.
Therefore, these calories are converted into body fat and are carried away for permanent storage in your body. Even though alcohol contains calories, alcohol doesn’t satisfy us in the same way that food does.
This means we don’t end up consuming fewer food calories to compensate for those we’ve drunk.
Alcohol makes you want to eat more!
In fact, alcohol can make us want to eat more! Alcohol increases your appetite by suppressing leptin, the hormone which normally tells your brain to stop eating and negatively affects many other brain chemicals that are involved in appetite suppression.
It can also make us lose our inhibitions, making the decision to grab a slice of pizza or a greasy kebab all the easier. Our healthy food choices become less important to us!
Alcohol causes dehydration
Another important fact to remember is alcohol is a diuretic, meaning that it causes water loss and dehydration. Along with this water loss, you lose important minerals, such as magnesium, potassium, calcium, and zinc.
These minerals are vital to the maintenance of fluid balance, chemical reactions, muscle contraction, and relaxation.
Alcohol hinders sleep
Alcohol hinders your body in other negative ways. For one, it may help induce sleep, but the sleep you get isn’t very deep. You get less rest, which can trigger you to eat more calories the next day.
How to enjoy alcohol while trying to lose weight
All this information can be good and well, but a drink here and there can be okay too.
But just remember that when drinking, try to have one low-calorie drink, ideally water, between each alcoholic beverage to limit your intake.
Have a meal before you start drinking and choose low-energy-density foods. However, filling up on foods that provide few calories. Is a good way to reduce your overall energy consumption. Vegetables and fruit are ideal for this and are also highly nutritious.
But if you are totally serious about losing that fat tummy, we encourage anyone to rethink their drinking habits, as alcohol consumption will lead to a larger waistline and a bigger belly.
Mum’s share their top tips to help you lose fat tummy
Dani’s Top 10 tips to lose that stubborn belly fat!
Mum Dani is sharing her 10 tips to lose belly fat, read more about Dani’s weight loss story here.
1. Stay away from trans fats
“Read your labels and avoid products that contain trans fats, often listed as Hydrogenated Fats (and sorry! But those deep-fried chips from the local takeaway are full of them!)”
2. Eat more fiber
“Soluble fiber absorbs water and forms a gel during digestion, so obviously will help keep you fuller for longer. Soluble Fibre can be found in Barley, Lentils, Beans, Oat Bran, Nuts, Fruit & Veg, Peas, and Flaxseed. Want more? Read Why is fiber so good for me? Get the FREE high-fiber choc orange nut bites recipe.”
3. Reduce alcohol
“Party pooper alert, don’t shoot the messenger lol. However, studies have linked alcohol consumption to an increased risk of central obesity. Central obesity is the spare tire around your waist!”
4. Eat a high-protein diet
“High protein consumption increases the release of the hormone PYY, the “fullness” hormone – which decreases appetite & promotes the feeling of fullness. Protein also raises metabolic rate and helps you retain muscle mass during weight loss.”
5. Say no to soft drinks
5. Say no to soft drinks
“Soft Drinks are a BIG NO! They are loaded with liquid fructose which makes you gain fat tummy.”
Simple Want to quit? Read Nutritionist shows you how to cut out soft drinks from your diet in 3 steps
6. Get more sleep
Therefore, “We need to sleep! Sleep deprivation leads to weight gain, including fat tummy.”
7. Limit your juice consumption
“Juice has JUST as much sugar as soft drinks! Again… full of liquid fructose.”
8. Try Apple Cider Vinegar
“It contains acetic acid which has been shown to reduce abdominal fat storage.”
Read How does apple cider vinegar help you lose weight. Buy Apple Cider Vinegar tablets here.
9. Drink Green Tea
But, “Green tea contains the antioxidant EGCG which boosts metabolism.”
10. Resistance/ Weight train
“Building lean muscle mass will not only make you stronger and protect your bones and joints but it will also help you burn more calories even at rest!”
The Healthy Mummy team would like to congratulate Dani on her amazing transformation and for sharing her valuable tips with us.
Nikita’s top 10 tips for blasting fat tummy.
Nikita Baxter is a mum who has overcome many health battles in her life including losing over 30 kgs and a flat tummy. She shares her top 10 tips to lose tummy fat below.
Read more of her story.
- FOOD! It’s so important to fuel your body with the best. This is where The Healthy Mummy played a VITAL role in my transformation (Check out the TUMMY smoothie here). Delicious, clean, and EASY family-friendly healthy meals, snacks, and drinks!
- CALORIES! So many people under-eat thinking this will help them lose weight…no! This will only encourage your body to store fat as it thinks it’s in starvation mode. Eating the correct amount of calories for your BMR is incredibly important. Use the app to help you track!
- AM WALK! I find going for a walk first up in the morning has always helped keep my bloat at bay. I walk before I have my morning smoothie.
- PM WEIGHTS! I try to fit in a weight session every afternoon. I don’t tend to target areas but complete a full-body workout with dumbbells and a barbell. You burn calories long after the sessions are complete, so I find playing with some weights really boosts my results. The Healthy Mummy app has a fantastic weights section!
WATER! Upping your water intake is imperative! You need to be hydrated for your body to feel nourished and flourish. Believe it or not – it also reduces bloat!
- ENGAGE! It’s incredibly important when doing ‘AB’ exercises, to engage your core properly. If you haven’t correctly engaged, your muscles aren’t activated and ultimately you won’t see results. Correct activation also helps reduce any back discomfort and reduces the chance of injury.
- PLANK! You’ve probably heard this a thousand times – that’s because IT WORKS! Tightens, tones, and strengthens your core muscles. Everything us mums need.
- CONSISTENCY! You need to be consistent. In everything you do! Food, exercise, sleep – everything. It’s important to keep your body in a regular routine to ensure progress. We all have moments, but it’s how we recover from them that determines the impact. Why wait until Monday when you overdo a Friday night? Start Saturday morning! Back on the train.
- PLAN! I work full-time. I have a 2 1/2-year-old. My husband works away. I have to plan my days and weeks. I meal prep on a Sunday (lunches and dinners) pack lunches and bags the night before, set alarms for exercise, and follow through! If I can’t exercise before daycare pickup, I do it when my son goes to bed. I always find a way to tick off my daily to-do list. Meal plan!
Not just the number on the scales. But the cm’s around your waist, numbers on your clothes tag, photos! I always compare my very first before photo as it reminds me how far I’ve come, and where I’ve been. It’s so humbling remembering my journey – struggles and successes.
Kelly’s top 5 tips to BLAST belly or fat tummy!
1. Meal prep is key!
“Take the time to sit down and do your plan to make sure the meals suit all tastes in the family,” she says.
Some of Kelly’s favorite recipes include our stovetop lasagne (pictured below), Mexican lasagne, chicken enchiladas, and mocha banana bread, all the recipes of which are available on the 28-Day Weight Loss Challenge!
She also loves the 28-Day Weight Loss Challenge App as you can access heaps of recipes from what’s already in her fridge or cupboard!
“This saves me so much time and money which is important for me just coming off maternity leave and sticking to a budget for me and my family,” Kelly adds.
2. Get your workout done early
Kelly says, “I work out in the morning before anyone in my house wakes up. This works perfectly for me and sets me up for a day. I also have more patience and mental clarity during the day which is a big benefit. If I don’t get to work out in the morning and it’s my day off from work, I pop my exercise gear on and won’t change until a workout has been done. YES – I am now one of the ladies who wear her activewear out and I couldn’t be prouder!”
While she enjoys using her cross trainer and weights machine as well as going for walks with her kids, Kelly loves the convenience of the exercises on the 28-Day Weight Loss Challenge.
“I will be focusing on my core exercises and strength and using the 28-Day Weight Loss Challenge App to help me. After injuring my back in March, I have been told by my physio to strengthen the core, so this challenge is perfect for me and these goals!”
Learn more about our Belly Blaster Workouts here!
3. Plan EVERYTHING!
However, Kelly says, “I know when I’m working out each day, I know when I’m meal prepping and doing the grocery shopping. I stick my meal plan on the fridge so I know what to defrost ready for that night. Use your Healthy Mummy diary or notebook and write it all down if that helps!”
4. Invest in a slow cooker
Seriously, if you want something delicious and warm that requires minimal effort, grab one of these babies!
“You can put dinner on in the morning (try the slow-cooked Asian chicken) and then get home to a hot meal ready to go and your house smells awesome when you get home,” says Kelly.
5. Never skip breakfast
Skipping meals is a big no-no for health and weight loss and Kelly knows that starting the day with the right brekky will get that metabolism firing!
“There are plenty of amazing quick breakfasts in the hub or do as I do, and grab a Healthy Mummy Smoothie and take it with you. But, these are golden on the days when I have to work and do school drop-off,” says Kelly.
Top tips Kelly, we have no doubt you’ll blast your fat tummy!
Healthy Mummy TUMMY Smoothie
Our breakthrough Tummy Smoothie contains our unique Healthy Mummy Tummy Complex
It is scientifically designed for gut health, digestion, stomach, and weight loss. It will aid with digestion and bloating and it tastes DELICIOUS – it is a creamy vanilla flavor. Is also high in fiber and protein and will help you feel fuller for longer!
This smoothie is also free from artificial sweeteners, fillers, and caffeine. Check it out here
Join the 28 Day Weight Loss Challenge
If you are wanting to lose weight and improve your energy – not to mention – help improve your overall health and wellbeing – our 28-Day Weight Loss Challenge is awesome. Our 28-Day Weight Loss Challenge includes:
- 28 days of at-home exercise routines (no gym needed) – with video instruction
- Customizable and breastfeeding-friendly meal plans (including 7 Day Cleanse)
- Time-efficient exercises for busy mums – under 30 mins
- Challenge combines Pilates exercises with interval and circuit training (HIIT)
- Suitable for basic to advanced fitness levels
- Home to thousands of EASY-TO-MAKE recipes!