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…
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.
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.
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
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
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
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
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
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
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
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.
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
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.