17 scientifically backed ways to lose belly fat
Belly fat is more than just an unsightly inconvenience. It’s also a serious health threat.
But GOOD NEWS is that we have helped 100,000’s of mums shed their belly fat and we can help you too!
There are two main types of stomach fat…
1. Subcutaneous fat
For new mums, subcutaneous fat is the most noticeable type of fat on the stomach. As the name suggests, subcutaneous fat is the sort of fat which lies just under the surface of the skin.
Women are most likely to accumulate this sort of fat around their abdomen, hips and buttocks. Subcutaneous fat is noticeable and can cause dimpling like cellulite.
This fat serves as the body’s energy storage system. If more calories are consumed than the body uses, extra calories are laid down as subcutaneous fat.
When more calories are burned than consumed, subcutaneous fat is the first sort of fat to be burned off by the body to meet the increased demands for energy.
2. Visceral fat (the dangerous one)
The second type of fat on the stomach area is visceral fat, also known as abdominal fat. This sort of fat differs from subcutaneous fat as it is less visible within the body.
Visceral fat forms within the body and around the organs. It cannot be seen from the outside and is far more dangerous than subcutaneous fat. Research is continuing into why some people seem to have greater amounts of visceral fat than others, but it is believed to have a lot to do with a poor diet.
Visceral fat is of great concern as it literally wraps itself around the major organs in the abdomen such as liver, kidneys, heart and lungs, as well as contributing to the clogging of arteries.
People will high levels of visceral fat are more prone to developing serious health issues such as heart disease. Visceral fat often accumulates around the liver and this leads the liver to become resistant to the body’s insulin, which in turn greatly increases the risk of type 2 diabetes.
Visceral fat is often referred to by the medical profession as a ticking time bomb as many people are unaware that they have visceral fat and it cannot be seen accumulating as subcutaneous fat can.
Risk factors for developing visceral fat
There are several factors which make it more likely that visceral fat will develop.
- Heavy drinking
- Living a non-active lifestyle
- Eating a diet which is high in fat
- High levels of stress
Here are 17 effective tips to lose belly fat
1. Eat lots of soluble fibre
Soluble fibre absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show that this type of fibre promotes weight loss by helping you feel full, so you naturally eat less. Also, soluble fibre may help fight belly fat.
2. Avoid foods that contain trans fats
They’re found in some spreads and also often added to packaged foods, but many food producers have stopped using them.
These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain.
3. Don’t drink too much alcohol
Research suggests that too much alcohol can also make you at more risk of gaining tummy fat.
Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether, but limiting the amount you drink in a single day can help.
4. Reduce your stress levels
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone.
Women who already have a large waist tend to produce more cortisol in response to stress.
Try our meditation sessions in The Healthy Mummy app
Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess and has been linked to extra tummy fat.
Good news all our Healthy Mummy Smoothies have NO added sugar
7. Do cardio exercise
Cardio is an effective way to improve your health.
Studies also show that it’s one of the most effective forms of exercise for reducing belly fat.
Good news – we have over 350 cardio workouts in The Healthy Mummy App
8. Cut back on carbs — especially refined carbs
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
You don’t have to follow a strict low carb diet. Some research suggests that simply replacing refined carbs may improve metabolic health and reduce belly fat.
9. Perform resistance training (lift weights)
Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass.
Good news we have lots of weights based programs in The Healthy Mummy App
10. Get plenty of sleep
Sleep is important for many parts of your health, including your weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat.
11. Track your food intake and exercise
Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key.
Keeping a food diary or using an online food tracker or The Healthy Mummy app can help you monitor your calorie intake.
12. Eat fatty fish every week
They’re rich in high quality protein and omega-3 fats that protect you from disease.
Some evidence suggests that these omega-3 fats may also help reduce visceral fat.
13. Stop drinking sugary fruit juice
Although fruit juice provides vitamins and minerals, it’s high in sugar.
Drinking large amounts may carry the same risk for abdominal fat gain.
14. Take apple cider vinegar
Apple cider vinegar has impressive health benefits, including lowering blood sugar levels.
It contains acetic acid, which has been shown to reduce abdominal fat storage in several animal studies.
You can also check out our High Strength Apple Cider Vinegar Tablets here
15. Eat probiotic foods or take a probiotic supplement
Probiotics are bacteria found in some foods and supplements. They have many health benefits, including helping improve gut health and enhancing immune function.
Researchers have found that different types of bacteria play a role in weight regulation and that having the right balance can help with weight loss, including loss of belly fat.
And good news is we have probiotics in our Tummy Smoothie.
P.S check out our NEW TUMMY smoothie here
16 Drink green tea
It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism.
EGCG is a catechin, which several studies suggest may help you lose belly fat. The effect may be strengthened when green tea consumption is combined with exercise.
17. Join the 28 Day Weight Loss Challenges
We run them every month and they include meals, recipes and exercises to help you get feeling toned and healthy and it takes the hard work out of losing belly fat.
Our 28 Day Weight Loss Challenge is an affordable, customisable program designed to help mums reach their weight loss goals and tackle their health.
Our Challenge entails:
- 28 days of at home exercise routines (no gym needed) – with video instruction
- Customisable and breastfeeding friendly meal plans
- 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!
You can learn MORE about our 28 Day Weight Loss Challenge here.
Mums share their amazing Healthy Mummy transformations!
Cicily Goodwin- 53kg lost
Mum of two Cicily started her journey with The Healthy Mummy in July 2016. In the first few months, she lost 20kgs by drinking The Healthy Mummy Smoothies twice a day and making the 28 Day Weight Loss Challenge meals.
She lost another 35kgs over the next year.
Cicily says “I started the year at 110kgs and got to 75kg!! The lifetime goal I’ve dreamed of my whole life! “
She admits that her when she started her journey it was all about weight loss but after living a healthy lifestyle it became a lot more about happiness.
Zoe Terry – 41.7kg lost
Zoe shares, “July 2019 – March 2020 – 41.1kgs gone and definitely not missed! I never thought I could do it. I never thought I would enjoy it. But Healthy Mummy has made it easy and fun!
“I have found that 2 smoothies, 3 snacks and a healthy main meal paired with daily exercise is what’s worked for me!”
Melissa Timmer – 37kg lost
The Healthy Mummy which has helped her take back control and within 18 months, she had lost a whopping 37 kg and has been maintaining her weight for three years.
Even though Melissa’s weight fluctuates up and down a little, she says, “I couldn’t care less because this journey is about being happy.
“If you feel happy in your skin, no matter how much you weigh or what size you are, that’s all that matters. “We are all different and beautiful so don’t be stuck on what scales say all the time.”
Tarryn Eames – 30kg lost
Tarryn says, “At the beginning of my journey, all I wanted was to lose weight. I never aimed to gain anything. However, all I’ve gained means more to me than the kilos that are now gone and the cm that have disappeared too.
“Somewhere along the way, I gained the energy to be able to play with my children and the confidence needed to do that in a public setting.
“I gained many beautiful and like-minded friends. I gained confidence. I gained strength both physically and mentally. I gained self-love. I gained knowledge about nutrition and exercise. But most importantly I gained happiness.”
Get access to the 5 Star Rated App Healthy Mummy App – home to the 28 Day Weight Loss Challenge!
If you are inspired by our awesome APP and want to take charge of your own health and weight – then join our 28 Day Weight Loss Challenge TODAY.
With more than 6,000 delicious (and healthy) recipes, 350 exercises & 24/7 support – the 28 Day Weight Loss Challenge is designed (and proven) to help busy mums like you lose weight!
For more information on the 28 Day Weight Loss Challenge, click here.