Lose Baby Weight

7 ways to lose tummy fat

Tummy fat is a constant struggle to lose, isn’t it?

The Healthy Mummy ran a survey with over 5,000 of our community members and found that belly fat loss was the number one concern for our members.

It’s no surprise, as stomach fat is hard to target yet it’s where the female body tends to accumulate it the most.

We’ve compiled a list of 7 tricks and tips to help you win the war against the belly bulge…

2 ways to measure if you have too much tummy fat

How to lose tummy fat

Tummy fat is the most troublesome place to lose fat from and as mums, it causes us many issues as we gain lots in that area during the process of having our babies.

So what are some of the tummy fat exercises and tummy fat burning foods you should use for belly fat loss? Keep reading to find out.

1. Eat clean

It’s all about eating food as close to natural as possible and reducing your processed food intake. This means plenty of fresh fruit and vegetables to keep us full and healthy while keeping our sugar and simple carb intake down.

2. Exercise

Focus on exercises targeting the stomach and core. While you can’t ‘spot reduce’ stomach fat, regular intensive exercise, even for a few minutes a day, can help you reduce fat around the tummy. Try some cardio, strength training, HIIT or even just jumping on a treadmill to get your body moving and burn fat.

Don’t know where to start? We make it super easy! Simply follow the guided exercises in our 28 Day Weight Loss Challenge app for tips, videos and exercises routines to burn the belly fat.

3. Eat foods that reduce bloating

Often, bloating may be the real issue, rather than stomach fat itself. Eating certain food and drink can go a long way to reducing bloating that can make you feel frumpy.

Tummy fat burning foods include fennel seeds, asparagus, avocado, garlic, green tea, kimchi and blueberries.

See our other blog, the 15 foods and drinks to blast belly fat here, for more info.

Spotlight: Tummy fat burning food example

Protein packed chicken macro bowl
For this tummy fat burning food recipe, check out our protein-packed chicken and avocado macro bowl – Get the recipe here.

4. Fire up that metabolism

Utilise common tummy fat burning ingredients such as ginger, garlic, cinnamon, chilli, turmeric and cumin in your diet. These foods ignite your metabolism, turning your body into a fat loss machine.

5. Protein, protein, protein!

Lean protein (with less fat) keeps you fuller for longer, which reduces the likelihood of reaching for a sugary snack after your meal, which aids in belly fat loss.

Think nuts, salmon, lean meats (such as chicken and turkey), tofu, eggs, yoghurt, tuna and certain cheeses.

6. Increase your heart rate

You don’t need an expensive gym membership!

Any exercise will help increase your calorie expenditure, so get moving! Chase the kids around the park, walk to the beach, stroll to the shops instead of driving, dance around the lounge room or use the multitude of exercises routines from our 28 Day Weight Loss Challenge App.

Every little bit counts. Keep as active as you can every day to really get your heart pumping and your energy firing so help stomach fat reduction.

7. Reduce sugar and fat & increase fibre and protein

Sugary, fatty foods (like doughnuts, chocolate biscuits, pastries, cakes, and every other little treat) leave your body feeling unsatisfied and lethargic – you want more and more as they just don’t fill you.

It’s why they often call these empty calories.
Reduce your intake of these foods and instead choose high fibre and high protein foods that will leave you feeling energised and satisfied – thus less likely to overeat.

Try eggs with wholegrain toast, tuna salads, chicken and veggie wraps, fruit and nuts, steak and vegetables. After all, it’s better not to gain belly fat in the first place than to have to lose it once it’s on.

Health benefits of reducing belly fat

There are many benefits to losing body fat around your mid-section from lowering your blood pressure and blood sugar levels, helping to prevent type 2 diabetes and reducing your risk of heart disease.

The fat around your belly is known as visceral fat as it’s located around vital organs such as the liver, stomach and intestines. This abdominal fat is used to protect these organs but having excess fat storage in this area can increase your risk to a range of health issues:

  • Heightened blood pressure
  • Increased blood sugar levels
  • Increased risk of developing type 2 diabetes
  • Lower metabolic rate – this would hurt your ability for overall weight loss
  • Increased risk of heart disease
  • Impact your cortisol levels

Losing this visceral fat will help prevent these types of health issues as well as helping to get you that flat belly. Working towards a weight loss goal that focuses on your waistline will not only help you build your abdominal muscles but prevent longer term health issues.

These mums have already done it!

Here are some mums who blasted belly fat away using our 28-Day Weight Loss Challenge – and you can do it too!

Join 200,000+ mums just like you that are achieving stomach fat loss thanks to The 28-Day Weight Loss Challenge!

Our 28 Day Weight Loss Challenge is famous for helping mums achieve tummy fat reduction!

Challenge generic

See some examples of real mums, just like you…

Louise May

Louise says “best comparison pic of me ever! Wow! My starting weight was 116kgs* I now weigh 73kgs. That’s a total weight loss of 43kgs*.

“I’ve been following The Healthy Mummy 28 Day Weight Loss Challenges on and off and The Healthy Mummy Smoothies. My main form of exercise is walking and housework chores.”

The Healthy Mummy 28 Day Weight Loss Challenge has made stomach fat loss easier than ever – check out these results

Alicia McAlpine

Alicia says “eating was my biggest downfall before starting this lifestyle change. I would eat whatever I wanted, whenever I wanted and soon saw my weight spiral out of control. 

“Between 2002 and 2015 I put on over 50kg. After starting The Healthy Mummy 28 Day Weight Loss Challenges I have lost 38kgs* and am still on a mission to lose another 12kgs. I’m feeling pretty proud of how far I’ve come and know I will succeed in losing the extra kgs!”.

Just take a look at her tummy fat reduction below!

 Alanna Muller

Alanna Muller has lost 20.6kgs* (from 105.6kgs* to 85kgs*) with The Healthy Mummy program. She says “I love that The Healthy Mummy Smoothies and 28 Day Weight Loss Challenges are breastfeeding/family/budget friendly. 

“Other than the obvious missing belly, the changes I see still surprise me. Like the fat above my knee and elbow and the definition in the butt area. All of these things mean so much more than a number on the scales.

“I still have a way to go but I am so grateful for having found The Healthy Mummy when I did, it really has changed my life!”

Check out Alanna’s incredible stomach fat loss!

Jess Robinson

Jess started The Healthy Mummy 28 day Weight Loss Challenges when her second child was 6 weeks old. She says “Being overweight caused me to not want to leave my house. I knew it was not fair on my family so I signed up to the Healthy Mummy program.

“After six strict rounds on the program, I lost 35kgs* and have maintained this weight with the free recipes and Healthy Mummy Smoothies. The Healthy Mummy support network has also been key in keeping me on track.”

Tummy fat reduction is possible – check out Jess’s transformation below!

Elle Temple

Smashing her weight loss goal of 25kgs* (from 83.6kg to 58.6kg) with The Healthy Mummy Program, Elle now focuses on toning up her stomach fat.

Elle says: “Today I am thankful that I am no longer afraid of having photos taken of me. I love that I have photos to look back on and am proud of how far I have come. From being ‘obese’ and having no energy to tackle my day, to being a healthy weight and being able to spring around with my crazy toddler”.

Belly fat loss has changed her perspective on life. See images below!

Elle 25kg

New Healthy Mummy MEALS TO YOU!

We are SUPER excited to announce that one of the most asked for Healthy Mummy services is NOW AVAILABLE!  The new Healthy Mummy home-delivered MEALS TO YOU are ready to go!These healthy and delicious pre-made meals are created by chefs and come directly from the  28 Day Weight Loss Challenge. They come in a convenient calorie controlled single serve portions, frozen and delivered straight to your door!
  • There are 14 meals and 6 snacks to choose from.
  • Choose your meal flexible package subscription, you can pick from 7, 10, 14, or 20 meals
  • You have the option to add 5 snacks too
  • Order by Wednesday night for delivery Saturday, Sunday or Monday
  • Meals are delivered to selected metro and major regional areas
  • All meals are delivered frozen in an insulated box, that will stay frozen for 12 hours.
  • Meals can be heated in a microwave or oven.

It’s as simple as that! All meals are from the 28 Day Weight Loss Challenge and will be in the Healthy Mummy app, so if you are already on the Challenge you can simply add them to your meal plans.

WHAT THE MUMS ARE SAYING ABOUT ‘MEALS TO YOU’

Some Healthy Mummy Mums in our community were lucky enough to get a sneak peek of Meals to You!

Cassie, Mum of 2 from Sunbury Victoria was super excited to receive her first Healthy Mummy “Meals to You” delivery.

Everyone here has been sick for the past week, my house is a mess. I have so much to catch up on and I honestly have no time to cook…so the timing could not have been more perfect for me! 

As a Healthy Mummy member for close to 3 years now, I find the recipes on the app to be so amazing that I barely eat out anymore (because I make nicer food at home!!)  I’ve tried pre-prepared home-delivered meals in the past and have been quite underwhelmed as they didn’t taste like real food.

I’ve tasted two meals so far and am EXTREMELY impressed! These meals taste BETTER than homemade! They taste so good that I’m not sure I ever want to go back to cooking for myself!

Single Mum of 2 Samara from Syndey loved the variety of meals available with ‘Meals to You’.

“I am absolutely blown away with the amazing variety that comes in this box! The meals and snacks are perfectly portioned with all the relevant information on top! This is going to make my life that little bit easier – something I’m sure all mums can appreciate!”

Get working on your weight loss to lose belly fat with The Healthy Mummy!

We understand that losing weight (especially belly fat post baby) can be daunting.

This is why we created our 28 Day Weight Loss Challenge, where you can access healthy meal ideas, exercises and food planning tools to shed kilos in just four weeks.

Designed by mums for mums and will help you keep on track with your weight loss goals and make new healthy habits by following our meals plans, 4,000 recipes and over 350 workout videos all on our app!

Our supportive community of mums from around Australia are also there in our exclusive online group to motivate you and share stories.

Join over 200,000 mums, just like you, who have lost weight successfully on the 28 Day Challenge and discover a healthier you today.

***Disclaimer: This information is to be used as a guide only. Know your own body and if constant bloating persists, we recommend you visit a physician or dietician to investigate the issue further.***

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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.