Weight Loss

Here are 10 ways to lose 4 kilograms by February 28

Can you believe mums have lost over 3 million kilograms with The Healthy Mummy?! AMAZING!

We’ve been helping busy mums shift the baby weight and blast the belly fat for seven years, and we are CONFIDENT that we can help you too.

One of the BIGGEST components to a successful weight loss journey is having a specific, weight loss goal. So, that’s why we are helping you be super-specific and give you a tight timeframe of how you can lose 4 kilograms by the end of February.

Amy Atkinson before and after

Here are 10 ways to lose 4 kilograms by the end of February

Imagine losing the same amount of weight in one month equivalent to 8 Healthy Mummy Smoothie tubs.

high compress smoothies

(By the way, you can learn MORE about our Healthy Mummy Smoothies HERE). Are you READY to lose 4 kilograms by February 28? If so, here’s what you need to do!

10 ways to lose 4 kilograms by February 28th

1. Say goodbye to the white stuff – sugar that is

Reducing your added sugar intake is one of the FASTEST ways to blast tummy fat, reduce your calorie intake, boost energy levels, improve your skin and drop excess weight.

The tricky thing is, sugar is just about everywhere these days and many of us can be addicted to the stuff. Not to mention the thought of going cold turkey and giving up all sweet-treats can be too much for many of us to handle.

The GOOD NEWS IS there are plenty of treats, recipes and meals out there just as delicious as your fave sugar-laden creations that are BETTER for you. For example check out our salted caramel cheesecake bites.

Salted caramel cheesecake bites

On the 28 Day Weight Loss Challenge you can make delicious chocolatey treats, minus the added sugar and STILL LOSE weight.

You’ll get access to DELICIOUS treat recipes too!

2. Up the protein…and FIBRE!

Ensure that you are eating enough protein in your meals and snacks. This helps you to feel fuller for longer and gets your metabolism firing. Think nuts, LSA, boiled eggs, poached chicken, natural peanut butter, tofu.

3. Cut out processed foods

Cut out processed food and things like white bread, rice and pasta and have wholegrain and wholemeal versions instead which are high in fibre and vitamins.

4. Get organised and MEAL PLAN!

If you are looking for a more structured plan to follow then try our 28 Day Weight Loss Challenge. Whether you are breastfeeding, vegetarian and or looking for a gluten free meal plan – our Challenge can work for you.

Each week the 28 Day Weight Loss Challenge Meal Plan updates. The Challenge informs you what is a great, HEALTHY idea for breakfast, morning snack, lunch, afternoon snack, dinner AND DESSERT!

recipe hub

The Meal Plan clearly highlights the calories per serve, how LONG it takes to prepare and cook as well as other helpful nutritional information.

Nonetheless, our 28 Day Weight Loss Challenge has made it super easy to SWAP specific meals for another one of your Challenge favourites.

Our next Challenge – which is our Meal Prep & Time Saving Challenge – starts on Monday 29th January! You can sign up to the 28 Day Weight Loss Challenge HERE.

1801_THM_CM_Challenge AD_february is the_1.

5. Get support

Try chatting to a friend or other mum who has lost weight. Pick their brain and see if they have any insight for you about anything you are missing or not doing.

You can even hop onto the Healthy Mummy Facebook group and be inspired by the mums, advice and stories on the page.

mums-support

6. SQUAT, SQUAT, SQUAT!

Never underestimate the power of squats…and glute focused exercises.

Besides looking great in bikinis and skirts, it’s important to have a strong and healthy butt and thighs as they are the foundations to help us with all our movements every day. When the butt and thighs are strengthened, the glutes are able to balance and stabilise the hips, allowing the hip flexors to move with ease, reducing the risk of back pain and reducing chance of injury.

Not only that, but a strong butt and thighs means a stronger pelvis and better supported knees and ankles. PLUS glute exercises are a great way to burn MAJOR calories.

libby-squats
Healthy Mummy Libby Butler. Source: Supplied

Under the Exercise Tab on the 28 Day Weight Loss Challenge App you can access our exercise workout videos. Perform these workouts 3 times a week and you’ll be hitting your weight loss goals BEFORE YOU KNOW IT!

7. Get sweaty

Want results? Get sweaty. While a nice stroll in the park is enough to get some people sweaty and seeing amazing weight loss results, others may need to mix up their workout.

For example, try alternating your walks with jogging or a light run.

mum-pregnant-walking
Chloe Cox walking with the family. Source: Supplied

8. Stay focused 

One day at a time is all we can do. Don’t let a bad day turn into a bad week. So if you have a slip up, dust yourself off and remember that tomorrow is another day closer to your goal.

never quit motivation meme

9. Keep an eye on your portions 

Government guidelines recommend that you eat a number of portions of foods from different food groups each and every day to get a range of vitamins and nutrients to support your health.

Our 28 Day Weight Loss Challenge has done all the hard work for you on portion control buts below for the guidelines you should be aiming for.

  • Fruits and vegetables

Guidelines recommend that you eat at least 5 or more portions of fruits and vegetables every day, but the optimum is at least 2 portions of fruit and 4 portions of vegetables. A portion of fruits and veggies is generally considered to be a large handful of the raw fruit or vegetable.

  • Whole grains/carbohydrates

Each meal should include a portion of carbohydrates, ideally wholegrain carbohydrates to keep you fuller for longer and to improve digestive health. 4 portions of wholegrain carbohydrates are recommended per day – but if you eat a potato, this should be taken as a carbohydrate portion rather than a vegetable portion.

A standard portion of potato should be the size of a computer mouse (225g), a portion of spaghetti pasta should be less than 1.5cm in diameter, a portion of shaped pasta should be a small heaped handful (40g dry) and a portion (150g) of cooked rice should be, when packed together, around the size of a small tin of tuna.

  • Protein/dairy

Protein and dairy are a key part of any diet – they improve general health and they can boost weight loss. Portions of protein (1-2 a day) should always be around the size of your palm. Protein in the form of meat, like chicken, beef, game or pork should be trimmed of all visible fat. A portion of tofu should be the size of your palm, and a portion of beans should be a small heaped handful.

Dairy portions should be kept fairly small, as they tend to contain more fat – a portion of milk should be a small glass of 250ml, a portion of yoghurt should be a small 50g-100g pot and a portion of cheese should be matchbox-sized (28g). Cheese should be eaten less frequently than milk and yoghurt as it contains more fat.

  • Fat

It might surprise you, but guidelines recommend that you eat three portions of heart healthy fats each day – maximum serving should be 1 tbsp. of heart healthy fat, such as extra-virgin olive oil. These fats improve the health of your skin, hair and nails, and they also boost the health of your internal systems and your eyes.

10.Workout with weights

Working out with weights helps you to build lean muscle mass which burns calories even while you are resting. Training with weights assists in shaping, toning and creating a leaner body. Weights training in conjunction with cardio workouts will help you to reach your fitness and weight loss goals faster.

These weight based exercises are made up of individual or unilateral movements which help with creating even muscle toning and shaping your body on both sides. These types of exercises improve your postural alignment and stronger muscles help you stand up straight to assist in preventing back pain.

The benefits of weight training are:

  • Tones your body
  • Builds lean muscle mass which in turn burns body fat
  • You only need to perform short workouts to achieve results
  • Builds strength to improve bone density
  • Strength training releases endorphins to increase your mood and happiness
  • Improves sleep and in turn gives you more energy during the day

The Healthy Mummy Weights exercises guide you through a series of movements using different types of resistance (weights). You can purchase an inexpensive set of weights to follow along in the exercises or use items you have around the house, such as tins of food or The Healthy Mummy smoothie tubs!

All members on the 28 Day Weight Loss Challenge will have access to these workouts.

To join the February Challenge click here.

february challenge

 

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written by:

The Healthy Mummy

We have an amazing team of 10 writers at the Healthy Mummy that are all dedicated to getting you the best stories, information and content.