You don’t always have to lose BIG numbers to see the health benefits of losing weight. In fact, in many cases, losing just five to ten per cent of your body weight can make a significant impact – maybe even save your life!
This is why you should feel proud of whatever lifestyle changes you have made if you are on the 28 Day Weight Loss Challenge, even if it is only a little. Because the benefits start from DAY 1!
Here’s how losing just 5-10% of your body weight can change or even save your life….
What losing 5-10% can do for you:
Reduce the chances of developing Type 2 diabetes
If you have had a diagnosis of Type 2 diabetes or have been told you are a risk from developing the condition, losing weight could mean you avoid developing diabetes or need less medication to manage it.
If you have pre diabetes, you could lower your risk of diabetes by 58% by dropping just 5% of your body weight.
Regulate your cholesterol levels
Making dietary changes can help reduce your cholesterol levels. High cholesterol can limit your blood flow and you could be at risk from having a stroke or heart attack.
Ease up on your joints
A few extra grams can put your body under a lot of pressure, especially on your knees and joints. By losing that five per cent, you could stop developing arthritis later in life.
Reduce chances of developing cancer
Studies have shown that losing as little as five per cent of their body weight can prevent women from developing breast cancer by up to 12 per cent.
Women who are overweight have more oestrogen in their body and this is what has been linked to cancer.
Improve your sleep
By getting a better night’s sleep, it decreases your chances of suffering with sleep apnea. If you don’t suffer with this, losing weight can help you sleep better, longer and deeper.
Studies have shown that people who lost five percent or more of their body weight snoozed about 22 minutes longer per night.
Increase your sex drive
When you lose weight and you feel less fatigued and irritable, you may notice your libido is likely to improve, a.k.a. your sex drive.
One study found that when people dropped their body weight by 5% their fertility improved dramatically!
Boost your mood
Losing weight helps your body function better – you sleep better, eat better and can move more, which releases endorphins – and this can all help improve your mood!
We get it, adopting a healthy eating plan for weight loss can feel overwhelming and you’d be forgiven for thinking that you have to kiss goodbye all your favourite foods.Let us tell you our secret on the healthy mummy plans – it’s not really as hard as you think. The thought that it’s going to be too hard, that you’ll have to starve yourself, that you won’t’ be able to eat yummy foods, that’s just you’re mind playing games with you.It doesn’t have to be that difficult.Why? Because most mums don’t have to make sweeping changes to their diet, just small tweaks can make a HUGE difference.We give you 10 painless little fixes to help you achieve your health and weight loss goals.
1. Bye bye to your fizzy drinks, and yes the diet kind too
Let us tell you why, artificial sweeteners actually stimulate your appetite causing you to overeat, and worse, eat the wrong kinds of foods. If you like to know more about how artificial sweetenerseffect your health and weight loss, click here.
2. Count to 100
Because these days most junk food you’ll be like to crave come in convenient 100 calorie size servings. If you are going to indulge, do it on the mini size pack, just enough to satisfy your cravings for sugar or salt.
3. Brushing or rinsing your teeth
Do this right after you have a meal or snack will help to quell your urge to keep eating because it sends a signal to your body that your done eating. Try it.
4. Switch to salsaon use it on baked veggies, chicken, fish, anything really
It can make a bland serving of steamed veggies all that more appealing. Your weight will thank you for the calorie savings.
5. Eat at home rather than eating out
Research has shown that successful and lasting weight loss is achieved by people who eat out, on average, less than two and half meals per week.
6. Shop around, quite literally
You’ll find that the middle aisles of your supermarket tend to be packed with all the foods you’ll want to be avoiding as part of your weight loss program – don’t even bother to go down the drink or chippy aisles at my supermarket. That way the junk never makes it to your pantry.
I know as a busy mum this can be easier said than done but if that tummy of yours is full and satisfied you’ll be less inclined to pick on the wrong foods and sabotage all your good efforts.
This is especially true if you have a time in your day when you know things are likely to get chaotic and you cave in and eat the nearest comfort food. Make sure your tummy is full of your favourite healthy snack to get you through to your meal time.
8. The 80/20 rule
Eat healthy food 80% of the time and you allow yourself planned treats so you don’t feel like you are missing out altogether – I mean seriously, who could cut out all treats all the time, it would just be too hard.
9. Make food swaps
Make the switch from white variety pasta, rice and bread to the wholegrain varieties – this change alone could the most beneficial thing you do to assist your weight loss plans. If not pasta, then regular cheese to grated cheese or white rice to quinoa.
10. Eat more seafood
Stock up on frozen seafood. If you love seafood make sure you buy frozen fish and seafood when it is on special because you can use them in stir fries, rice dishes, salads, soups and pasta dishes.
Lose weight on our 28 Day Weight Loss Challenge
Want to shift your baby weight but feel like you have NO TIME in your day to exercise and eat healthily? That’s where the Healthy Mummy’s 28 Day Weight Loss Challengecan help.
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)
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