Lose Baby Weight

9 simple ways you can do to BLAST stubborn BELLY FAT

Annoyingly, belly fat is harder to lose than any other area of fat.

And unfortunately banishing your mid section doesn’t happen over night. It’s down to the food you eat and the exercises you choose.

But the good news is, The Healthy Mummy is here to help you! We’ve gathered all of our helpful belly-busting information for you. Here’s how to tone your tummy…

cicily before and after underwear-2

6 things you can do to blast stubborn belly fat

1. Adopt a healthier diet and exercise plan

The good news is that the foods that you choose to eat DO affect your stomach area, and you can choose to eat foods that will help reduce bloating and inflammation rather than hinder it.

Hopefully, you’ve taken the first step to getting rid of tummy fat by taking part in the 28 Day Weight Loss Challenge.

Our weight loss plans involve very little processed foods, lots of lean proteins, plenty of fruit and veg, healthy snacks such as nuts and yoghurt, and our vitamin and mineral packed Healthy Mummy Smoothies.

The plan also includes regular exercise done in short bursts throughout the day (this is the HIIT training on your 28 Day Weight Loss Challenge).

Just by focusing on the 28 Day Weight Loss Challenge, you will be well on your way to a leaner stomach. But if you are impatient (anyone?) and want to give your body the best chance to get better results, there are some other ideas that you can also try.

Sascha-2

2. Reduce alcohol

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.

3. Take probiotics

You can try a probiotic as this is a supplement that will assist with digestion, especially if it is sluggish. A probiotic can help flatten your stomach and get rid of body fat.

4. Eat fibre

Increase the amount of fibre in your diet as this is a great way to improve digestion. Think fruit and veg as your first port of call, plus nuts, legumes and wholegrain bread.

5. Speed up your metabolism by taking fish oil

Taking fish oil tablets is another tool to speed up fat loss. Fish oil can positively influence metabolism, meaning that you’ll digest your food more quickly. It will activate enzymes in your body that are responsible for burning fat, which also means that your body burns fat more easily, and also helps to reduce insulin resistance.

Studies have shown that taking fish oil supplements in conjunction with doing regular aerobic exercise can help you to burn off up to 26% more calories per day and more body fat than if you didn’t take any fish oil supplements.

6. Making sure you have no food intolerances or allergies

Many people are living with food intolerances or allergies that negatively affect their digestion. As you are constantly exposed to the food that your body can’t handle well, it can cause inflammation and digestion issues. Result? Stomach bloating, fluid retention, nausea, and gas.

If you suspect an intolerance or allergy why not try cutting out that food for a couple of weeks and see if it makes a difference. You can also do blood tests or skin prick tests if you are unable to determine the source of the issue.

1801_THM_CM_The-Healthy-Mummy_SMOOTHIES (2)

 

If you have issues with dairy or gluten you’ll be pleased to know that our Healthy Mummy Smoothies are gluten and dairy free.

Meanwhile, here are 9 foods to ditch to get rid of tummy fat

1. Cut back on dairy

Cheese

Lactose intolerance can range from mild to severe, but either way, gas is usually a symptom. If you are feeling bloated, try limiting the amount of milk, cheese, yoghurt, and ice cream you eat, and see if that helps.

If it does, you don’t have to ditch dairy altogether. Drink lactose-free milk, or take Lactaid pills to help your body digest milk products.

2. Ditch the potato chips

heap of potato chips in bowl on wooden background

Your favourite snacks may be giving you belly fat! Most chip brands are cooked in hydrogenated oils. This type of oil is called a trans-fat. Trans-fat is known to increase cholesterol, contribute to heart disease and increase weight.

Chips that don’t contain hydrogenated oil may have high amounts of fat from other oils they’re fried in. There are baked and low fat potato chips on the market that make better choices.

However, be aware of the calorie count. High calories still contribute to belly fat.

3. Try not to drink soft drinks

How To Reduce The Amount Of Soft Drink You Consume

Soda is not only unhealthy for you, it increases belly fat. It has empty calories that add excess weight and also provides large amounts of sugars. This sugar comes in the form of  fructose and other additives. Your body has a hard time burning this sugar off, especially in the mid-section.

You may think that diet soft drink are better, but they also contain artificial sweeteners that contribute to bad health. It’s best to drink pure water to lose your belly fat.

4. Avoid processed baked goods

"Fresh baked German Jelly Doughnuts filled with strawberry jam or raspberry jam and dusted with powdered sugar. Full tray in a bakery counter display, delicious. Selective focus in foreground."

So convenient, so tasty (if we’re being honest here), but so not worth it. Those pre-packaged mini muffins, doughnuts, and dessert cakes will add tons of calories and loads of unwanted sugar to your diet, plus they aren’t easy to digest.

These foods are bad on so many levels, because they are filled with high sugar content and preservatives for a longer shelf-life — they can literally sit there forever!

Sugar increases inflammation, which is not only bad for you but can also make you look puffy and bloated. Skip the wrapped stuff and grab fresh fruit for a sweet fix instead.

5. Steer clear of fried foods

A close-up of pieces of fried chicken

Deep fried chicken and french fries taste good, but they will not do your stomach any favour. Fast food, for example, is usually greasy and has very little vitamins and minerals or fibre.

Instead, it is loaded with sodium and trans-fat which manifests itself in your stomach. If you must have fast food, choose more healthy options from the menu.

6. Limit margarine

margarine on a butter knife

Choose a small amount of regular butter or soft spread over margarine when topping foods or baking!

Margarine is usually loaded with trans-fat and is found in plenty of pastries, crackers, snack foods, and even microwave popcorn, so limit intake to keep cholesterol levels in check.

7. White flour and rice

Penne pasta isolated on white background + clipping path

Try to cut back on the white carbs if you are truly determined to see your belly vanish. Trade your white bread, flour, rice, and pasta for whole grain products such as brown bread and rice.

White carbs have already been processed and are therefore digested rapidly by the body to be stored as fat.

8. Cereals

Bowl of cornflakes in milk isolated on white from above.

Cereals are not necessarily bad for you, but some people usually double the serving size which means more is eaten than the box actually recommends.

So if you find that your pants are getting a bit snug in the mornings, you might want to try weighing your cereal with a measuring cup before you start to gulp it down. Also choose a nut milk like almond-milk, and avoid the temptation to add sugar.

9. Refined sweeteners and sugar

Close-up of granulated sugar in spoon and sugar pile on wooden

Refined sugar helps to raise the insulin level in the body which promotes the storage of fat. It also affects the immune system and makes it harder to fight off germs and diseases.

Join the Challenge TODAY!

If you want to take charge of your own health and weight – then join our 28 Day Weight Loss Challenge TODAY.

With more than 3,500 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!

To learn more about our challenge OR to join – click here.

28 day weight loss challenge

jennifer
written by:

Jennifer Hartnett

Jennifer is our Senior News Producer with a passion for trending news and lifestyle stories. Jennifer spends the rest of her time running around after her son Kian.