Losing your baby weight or going on a weight loss plan post pregnancy can feel a little bit daunting and rightly so. Many diets promise fast weight loss but this means following a very low calorie diet, cutting out food groups, taking countless number of pills and the majority can’t be done when breastfeeding.
Which is why we launched the Lose Baby Weight plans – so that mums had a sensible and healthy eating plan to follow that would help to boost milk supply for breastfeeding mums and would be easy to follow and packed full of nutrients for all mums. You can see our breastfeeding information page here.
For us the key point at Lose Baby Weight is not to get super skinny. Instead it is to get healthy and regain your body confidence post baby (the picture on the right is Linda Hallas who lost over 40kg on our plans and you can read her story here).
For every mum their weight loss goal is different and it often depends on what your weight and size was before pregnancy.
So for some mums it is about getting back to a size 14 and for others a size 8 or 10. You can also see our advice on when to start losing your weight here
We focus on healthy eating, a balanced approach to diet and exercise and one that does not call for restrictive calories or the cutting out of food groups – so the great news is that carbs is in – but we advise eating the good carbs such as wholegrain breads/pasta and rice as well as heaps of veggies.
We have lots of plans to choose from too – which include our nutritional product plans which include the smoothie mixture on our famous smoothies and we have our best seling 28 Day Breastfeeding Friendly Diet & Exercise plan which can be done with or without our smoothies.
101 Lose Baby Weight Guide
101 Lose Baby Weight Guide- Ensure you are eating a balanced diet with as many nutrients in as possible to nourish your cells and ensure your metabolism, digestion and immune system is working to the best of its ability to help you lose the excess weight
- Increase your lean protein and make sure you have enough protein at each meal & snack time. You can see how much protein you need here
- Increase your consumption of fibre through fresh fruit, vegetables and wholegrains
- Make sure you do daily cardio exercise such as a 30-45 minute walk
- Increase lean muscle boosting exercises in your day like squats and mini push ups
- Drink lots of water and aim for 2 litres a day
- Work out your BMR so you are in control of your daily calorie needs
- Understand the stomach fat area so you know how to lose it – see our help and advice here
- See our results page and be inspired by other mums who have lost their weight and have shared their stories
So GOOD LUCK and please view our weight loss plans to get started!
Plus please check out our HUGE 28 Day Online Weight Loss Challenges here – they are completed by 1,000’s of mums all over the world and have a HUGE success rate – see all information here
How to lose stomach fat post baby
How to lose stomach fat post pregnancy is one of the most common questions the Lose Baby Weight team is asked. And of course it is something that 99% of women losing pregnancy weight have problems with.
Our tummy area is the area where the excess weight we gained in pregnancy can be the hardest to move and it is often the last place to go when we are losing pregnancy weight and it can be the part of a mums body which causes the most frustration.
So below we have broken all you need to know down and hope this gives you the best advice on how to lose stomach fat on you post pregnancy weight loss plans
The facts on stomach fat
There are two types of fat which are found around your stomach area: subcutaneous and visceral. Subcutaneous fat (this means “under the skin”) is the fat you can see and grab, while visceral fat lies further inside your body and surrounds the vital organs in the stomach area.
Too much visceral fat is what forces the stomach outwards and is what leads to your stomach sticking out. To see more information about the two types of stomach fat click here.
Although most of us are very self-conscious about the (subcutaneous) fat they can see, research shows that the visceral fat – in people of any size – could be the bigger threat to our health
How to lose stomach fat
How to lose stomach fat- Breastfeed. Breastfeeding can really help you lose stomach fat as it can help your uterus go back to its normal size more quickly
- Eat healthy foods. If you are filling your body with more and more fatty and processed foods each day you won’t see your stomach fat decrease. By eating a diet rich in protein, wholegrains, fruits, vegetables and nutrients then your body will function better and eliminate toxins and fat. The Healthy Mummy Smoothies are ideal for busy mums as they are simple and easy to follow and give you all the nutrients you need for energy, health and weight loss
- Reduce your alcohol consumption. Alcohol, especially sweet fizzy based drinks and beer make it nearly impossible to lose stomach fat and puts extra stress on your liver to clear out the toxins. This extra pressure on your liver can make it very hard to build muscle which is key to losing belly fat. Click here to see why the liver is so important in weight loss
- Exercise your whole body. Sadly there is no such thing as ‘fat spot reduction’ and we can’t tell our body to simply lose fat from a specific area i.e. the belly. The key is to exercise your whole body and as you do your body will seek out excess fat stores that will be used to fuel your exercise session.
- Strength Training. Spending hours doing cardio exercises will only get you so far when it comes losing belly fat. The real secret is to add a few strength-training exercises in to your routine. The most effective way to lose belly fat is to build lean muscle in its place. Muscle gets very hungry when exercised and the more you work them the more they seeks out fat stores all over your body to fuel it. Try and include major muscle group exercises into your routine to see your belly fat disappear – such as squats which work the bum and thighs
- Keep yourself Motivated. If you want to lose stomach fat you will need to stay motivated for longer than a few days. We all have times when we want to give up, but it’s important to push though the hard times because the end goal is worth the effort. It’s important to keep track of your progress as this will remind you of how much you’ve achieved – and we recommend using our free weight loss tracking tool to help you stay focused.
- To understand more on how to combat the ‘Overhang” issues then click here
The best ways to burn body fat
1) Your muscles must be challenged during workouts – To burn fat, you need to push your body hard enough to create a stimulus for physical change and improvement. This does not mean you have to push yourself as hard as possible all the time, but you should feel like you have done something at the end of your workout and break out a sweat.
Action: Make your exercise challenging without being too difficult and always allow your body enough time to recover between workouts.
2) Work the larger muscle groups – Exercises that focus on the larger muscles burn more calories. Fat burning does not happen without calorie burning, so exercises that burn more calories are technically better fat burning exercises. For example, a push up uses a lot of upper body pushing muscles, especially the chest, shoulder, triceps and core.
Compare that to a bicep curl, which is a popular upper body exercise but it only works the biceps. As a result, a challenging set of push ups burns many more calories than a challenging set of bicep curls and is therefore a better fat burning exercise. For a cardio example, you could compare regular walking to power walking. Both activities are similar, but power walking is more challenging and requires stronger contractions, so it works your leg muscles more than regular walking. Therefore, it is also more efficient at fat burning.
Action: Focus on exercises for your larger muscle groups for faster results, but keep things in perspective. Even though exercising large muscle groups are more efficient, it does not mean you should never perform exercises for smaller muscle groups. It is always important to work all your muscles equally to ensure balance within the body and prevent injuries.
3) Work the core – strengthening your core is excellent for your overall body strength and posture. And to see more specific exercises for the core that will help you gain core strength in a safe way click here.
Get Our Post Pregnancy Exercise DVD
And for a SAFE & EFFECTIVE Exercise DVD that supports your pelvic floor health get our DVD here
The DVD can be followed by all mums (for example new mums or mums with older children) and can be followed by someone with a basic or a more advanced level of fitness – the DVD burns 450 – 550 calories per hour.
The six workouts are broken down into 10 and 15 minute sections that you can do when it suits you – or if you have the time and energy you can do the DVD as one 70 minute continuous workout. The Healthy Mummy Post Pregnancy Exercise DVD also covers special considerations post-birth, such as caesarean sections, back strains, muscle separation, incontinence and pelvic floor issues.
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The Workout Summary
- 15 Minute Low Impact cardio workout – The Low Impact Cardio routine will improve your fitness and energy levels, as well as burning calories, while avoiding stress on your body – in particular, your vulnerable pelvic floor. This workout will put you on the path to being a fitter, leaner and more energetic version of you.
- 15 Minute toning cardio workout – By combining a low impact cardio conditioning routine with light resistance training, this energetic workout will make your heart and lungs stronger while burning calories and toning your arms, legs and butt. This is a great addition to the low impact routine, or as a stand-alone cardio option with the added bonus of arm and leg toning.
- 10 Minute upper Body workout – Conditioning your upper body will not only have you feeling and looking stronger, it will provide postural strengthening to combat stress on your upper back. You will also benefit from increased muscle stamina and definition, allowing you to keep up with your little ones.
- 10 Minute Lower Body workout – Hone in on your butt and legs with this lower body strengthening workout. It will have you looking and feeling strong, toned and energised.
- 10 Minute Abs, Back & core workout – The abdominal, back and core muscles are at the centre of a healthy body. With these safe and effective exercises, you will improve your posture, help alleviate back pain and strengthen your pelvic floor while you regain your waist and condition your abs and back.
- 10 Minute Stretch & Relax- Lengthen your muscles and relax your mind and body as you calmly and quietly stretch your body, top to toe.
PLUS…See our special section covering all you need to know on special considerations post-birth, such as caesarean sections, back strains, muscle separation, incontinence and pelvic floor issues.
GET YOUR 10% DISCOUNT
If you are ready to lose weight then the Lose Baby Weight plans offer a healthy and safe exercise and diet routine and you can get a 10% discount by using code LOYALTY at the checkout
PLUS our BEST SELLING 28 Day Diet & Exercise Plan has now launched as a 200pg Printed Book and you can get your copy here
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Please note that this site is for information only and should not replace any medical advice from a Doctor taken before undergoing any weight loss campaign or change in exercise and diet routine post pregnancy and whilst breastfeeding. We also do not recommend any exercise or stomach exercises until you have had full clearance from your Doctor or Physiotherapist post birth
