Healthy mummy are experts in helping mothers to lose weight and helped mothers lose more than three million kilograms! surprising!
Effective mothers have helped us to transform body weight and increase energy for more than a decade and we are confident that we can also help you. Whether you have five kilograms or 50 kilograms, we will provide you with the tools needed to break your goals.
Here are 10 tips for losing weight to lose 5 kg …
Abe lost more than 25 kilograms in 6 months
Read more about the loss of Abe here
Sustainable weight loss
In the healthy mummy, we believe in losing sustainable weight. Regardless of the amount you should lose, making changes in a healthy lifestyle as you are not hungry all the time and feel deprived of the most likely to lead to a successful result.
Food meals do not work in the short term and a diet, which leads to rapid weight loss.
If anything, it can lead to weight gain. You may have an initial success, but you will likely accumulate on weight again, and thus begin in a cycle of Yoyo diet that is not in good health.
The weight loss challenge for 28 days It is not only related to consuming fewer calories and bypassing food groups. It is a weight loss plan that includes healthy eating and exercise and sets a realistic goal, which is to lose weight about 4-6 kilograms per month, which is achieved and sustainable.
In addition, we collected 10 tips and tricks when used with The weight loss challenge for 28 days It will help increase weight loss for quick results.
10 higher tips on how lOSE 5 kg
1. Say goodbye to white things – sugar!
Reducing your He added sugar By getting rid Sugar Food is one of the fastest ways to explode BellyReduce your The amount of caloriesIncreasing energy levels, improving your skin and low weight.
The difficult thing is that sugar is everywhere these days and many of us can be addicted to things. It is hidden in delicious sauces, so -called healthy foods, and many foods described as “”low fat‘ Always check the stickers until you know the amount of sugar that can be hidden in foods.
For many of us, you can think about going to cold Türkiye and abandoning all sweet foods too much for us. The good news is that there are a lot of treatments, recipes and meals there just like your sugar -full creativity that is better for you. For example, check our Raw bonus slice.
2. The top of the protein … and fiber!
Make sure you eat enough Lean protein In your snacks and snacks. High protein Foods will help you feel full for a longer period and get metabolism. You will keep hunger pain in the Gulf and prevent unnecessary snacks as well as enabling us to build meager muscles.
While you are, eat more fiber! The fiber is great for digestion, relieves swelling, and helps you to keep you hair for a longer period. Think of nuts, LSA, boiled eggs, boiled chicken, lentils, natural peanut butter, and tofu.
3. Cut the processed foods
Practicing Healthy eating Habits by getting rid of manufactured and fast -filled meals Additional calories. Reduce the repeated Carbohydrates Like white bread, rice, pasta and Whole grain bread And full versions instead that are high in fibers and vitamins.
Be inspired by Sasha’s story (prior approval below) here, which follows our plans and lost 30 kg
4. Get the meal organization and plan!
If you are looking for a more organized plan to follow this Try us 28 days of weight loss challenge. Whether you are breastfeeding, vegetarian and / or looking for gluten -free Meal plan – Our challenge can work for you.
Every week 28 days Weight loss challenge Meal plan Updates. The challenge teaches you what is a great and healthy idea to eat breakfast, light meal in the morning, lunch, light meal in the afternoon, dinner and candy! It is an easy way to develop healthy habits!
the Meal plan It clearly highlights the calories for each service, the duration of preparation and cooking as well as other useful nutritional information.
However, we have The weight loss challenge for 28 days It has made it very easy to switch certain meals for another one of your preferences to challenge.
5. Get support
Try chatting with a friend or one mother who lost her weight. Choose their brain and know if they have any insight for you about anything you miss or do not do.
You can even jump on Facebook healthy mummy It is inspired by mothers, advice and stories on the page.
6. squatting, squatting, squatting!
Never reduce squatting strength … and low body glut – concentrated exercises.
Besides the great appearance of bickens and skirts, it is important to have a strong and healthy thighs and thighs because it is the foundations for helping us in all our movements every day. When the rear and thighs are strengthened, the gluten is able to achieve a balance between the hips and fix it, allowing HIP Levins to move easily, reducing the risk of back pain and reducing the chance of infection.
Not only that, but the rear and thighs mean the strongest pelvis, knees, and ankles backed better. In addition, glut exercises is a great way to burn the main calories.
Read How to infiltrate 100 squatting in your daily routine for amazing results.
Along with the processes that work the top of the body, and the panels that make your essence, which makes these basic but effective moves in your exercise routine a great way Burning fat And get a full body exercise.
7. Get the smell of sweat from it
Want the results? Get the smell of sweat. Your body needs Physical activity To burn calories if you want to lose Weight is faster And reach Healthy weight. While a pleasant picnic or rolls in the garden is enough to get some people smell of sweat and an amazing vision Weight loss Results, others may need to intensify them the heart Exercise and mixing their exercise. You want to find an exercise you enjoy, whether it is a mill, cycling or swimming.
One of the best exercises for Weight loss To burn calories quickly Welcome or High -density Depriving training.
Burning fat Welcome Training It is very popular, and scientific studies have shown that only 10-15 minutes of separation training may explode Belly And the height of the metabolism. Combine some Hitt with Healthy eating Plans The kilogram will fall before you know it.
For entire body exercises – see this Easy HIit exercise at home to cut 510 calories
8. Drink water
Sometimes when we think we feel hunger, it is in fact only your body alerts you that you need water.
drinking water It helps you regularly enhance your metabolism, prevent appetite, as it cleans your body from waste and reduces the appearance of cellulite.
When you are regularly regularly on a bottle of water, it prevents you from keeping water, which may help you feel bloating.
15 simple ways to raise your water amount
9. Watch your parts
Governmental guidelines recommend that you eat a number of food parts of different Food groups Every day for a group of vitamins and nutrients to support your health.
our The weight loss challenge for 28 days He did all the hard work for you to control a part with Meal designed by Nutritionists. Look below for the guidelines you should aim at.
The instructions recommend that you eat at least 5 parts or more fruits and vegetables every day, but the best is at least 2 parts of the fruit and 4 parts of vegetables. Part of fruits and Vegetables It is generally considered a large handful of raw fruit or vegetables.
- Whole grains/carbohydrates
Each meal must include part of carbohydrates, perfectly Full pill Carbohydrates to keep having a longer period and improve the health of the digestive system. 4 parts of Whole grains Carbohydrates per day – but if you eat potatoes, this should be taken as part of carbohydrates instead of part of the vegetables.
The standard part of the potatoes should be the size of the computer mouse (225 grams), and a part of the spaghetti pasta should be less than 1.5 cm, and part of the pasta should be in the form of a small hand (dry 40 grams) and part (150 grams) of cooked rice, when they are assembled together, around the small maximum size of the tuna.
Protein and dairy are a major part of any diet – it improves public health and can increase Weight loss. Parts of protein (1-2 a day) should always be around the size of your hand. Protein should be trimmed in the form of meat, such as chicken, beef, game, or pork from all visible fats.
Part of tofu should be the size of your hand, and part of the beans should be a small handful. The dairy parts should remain somewhat small, because they tend to contain more fat-a portion of the milk should be a small cup of 250 ml, and part of the yogurt should be a small bowl 50 g-100 grams and it should be part of the cheese the size of the box (28 g).
Cheese should be eaten frequently less than milk and milk because it contains more fat.
This may surprise you, but the instructions recommend that you eat three parts of healthy fat in the heart every day-the maximum service should be 1 tablespoon. From heart healthy fats, such as virgin olive oil or Avocado. These fats improve the health of your skin, hair and nails, and it also enhances the health of your inner systems and eyes.
10. Exercise with weights
Working with weights like dumbbells and Resistance training It helps you build lean Muscle mass Which burns calories even during rest.
Training with weights targets different muscle groups and helps in forming, tagging and creating a smaller body. Weight training in conjunction with the heart The exercises will help you reach your fitness and Weight loss Goals are faster. Good news – 28 days Weight loss challenge He has full weight exercises!
These exercises based on the burn consist of calories from individual movements or from one side that helps in creating even muscle toning and forming your body on both sides.
These types of exercises improve the alignment of the position and help you stronger muscles to stand straight to help prevent back pain.
The benefits of weightlifting are:
- Your body tones
- Building muscles and lean Muscle mass Which in turn burns Body fat
- You just need to perform short exercises to achieve results
- It builds strength to improve bone density
- It increases the heart rate for cardiovascular health
- Landorphine training is launched to increase your mood and happiness
- It improves sleep and in turn gives you more energy during the day
Read more on Benefits of 7 of work with weights
Come back to the basics
Here are some really useful bonds and resources to help you focus and return to the basics for quick results
- Make your BMR (basal metabolism) to know the number of calories your individual body needs. When you lose weight, calories need to decrease, so it is important to re -calculate and adjust accordingly. Use our BMR calculator.
- Along with your BMR, know the BMI (BMI). This one scale is used to estimate the total amount of fat in the body. It is a useful tool because it gives you a starting point in addition to goals for the future. BMR and BMI are closely related – the higher the body mass index, the higher the BMR. Check the interactive calculator and the body mass index.
- Snakes are necessary for energy levels and increased your metabolism – see Healthy snack recipes.
- Do the scales do not give you the results you want? See what can happen here
- Although we do not generally call for the calculation of strict calories because it can be stressful and stressful to monitor everything you eat, it is important to understand the role that calories play in weight loss. Learn the number of calories you need every day to lose weight.
