At Lose Baby Weight, we help 1000’s of mums to lose weight and lose tummy fat
We have hundreds and hundreds of weight loss stories and before & after photos on our site from mums on our plans and they all show how mums have lost tummy fat on our plans and how we understand on our plans how you can do this
This is especially so on the 28 Day Weight Loss Challenge – where we use HIIT (High Intensity Interval Training) as the 30 minute at home exercises on the Challenge each day and this is one of the best ways to burn away body fat and tummy fat
You can see some great pictures of mums on our plans below and click here to read stories
1) Understand 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.
Why we gain fat around the stomach
1) Pregnancy! We need the fat around our tummy for our skin to stretch and for the baby bump to be cushioned
2) Hormones: The hormone oestrogen causes fat to be stored around the hips, bum and thighs. As oestrogen levels reduce during pregnancy, women also begin to store fat around their tummy to prepare for breastfeeding. You can read more about the oestrogen which makes women gain more fat than men here
3) Stress: when we experience chronic stress, the body produces a huge amount of the stress hormone – cortisol. Too much cortisol increase the storage of fat around the stomach area. You can read more about stress and stomach fat here
4) Genetic makeup: each person is programmed to store fat in different areas and amounts in the body – and some store the fat around the tummy area
5) Eating habits: diets high in junk and processed food are more likely to store as fat around the stomach. Also, consuming too much sweetened beverages, such as soft drinks, sugary drinks, energy drinks and alcohol, increases appetite, leading to over eating and weight gain around the stomach area.
How to lose stomach fat
- Breastfeed. If you are a breastfeeding mum, then breastfeeding can really help you lose stomach fat as it can help your uterus go back to its normal size more quickly. If you are not breastfeeding – don’t worry – we have lots of over ways to help!
- 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. Use meal plans over the challenge and smoothies – and you can get the free meal plan below
- 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. However you can strengthen and work your core so it is strong and when you do lose all over body fat you will have abs to show off
- 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.
2) Get Accountable
Take your measurements and weigh yourself. It is important not to only rely on the scales as it can be misleading. But taking measurements and weighing yourself will give you a more accurate indication of your weight loss and tummy fat loss.
Click here to see our guide on how to take measurements correctly.
3) Get moving
- Go for a 60 minute walk every day and if you are feeling fit and up to it go for longer and incorporate some hills into your walk too. Push yourself and work up to a longer walk every day – and if you do a really good job – have Sunday off
- If you have been walking for a while, you can try getting into running or light jogging – see our tips for starting here
- Or if you feel strong and fit enough – try getting into stair running for some serious fat burning activity – you can see our guide here
- Also, aim to do at least 3 workouts from The Healthy Mummy Exercise DVD every day and ensure that 1 of them includes the Cardio Workout and that 1 of them includes the Abs, Back & Core workout. If you are feeling pretty exhausted from this (it is hard work and burns 450-550 calories per hour) give your self a day off in between and try doing a gentler workout such as our 5,4,3,2,1 work out – or try mixing it up and go for a swim which is good for your joints.
- You could also join our 28 Day Weight Loss Challenges for extra exercise focus and meal planning help
P.S If you don’t have a copy of our exercise DVD you can preview and grab a copy here
4) Try this Belly Busting Smoothie
Crank up the belly busting powers of your Healthy Mummy Smoothies this week and add extras such as chia seeds, cinnamon and oats to them to assist in losing tummy fat – here is one of our favourite smoothie recipes
- 2 x tbsp of Vanilla Healthy Mummy Smoothie mix
- 1/4 cup blueberries
- 1 x tbsp of chia seeds
- 1 x tbsp of oats
- 250ml of low fat soy milk – or use any low fat milk
Blend for 2-3 minutes
- Have you had a C-section? Click here to read Australia’s most highly awarded Post Natal Physiotherapist & Exercise Specialist, Lisa Westlake’s advice on exercise post C-Section
- Do you have muscle separation? Click here to read our advice
- Have you recently had your baby – please read Lisa Westlake’s advice here on advice and information about exercise post pregnancy