Squat, eat more fibre and keep an eye on your portion sizes: Experts reveal the 10 ways you can lose four kilograms by January 31
- Experts revealed how to lose four kilos by January 31 including by quitting sugar
- The Healthy Mummy team said you need to consume more fibre and protein
- You should also be squatting and keeping an eye on your portion sizes
- They explained how much fruit, vegetables, carbs, healthy fat and protein to eat
With Christmas done and dusted for another year, many will be turning their minds to losing weight and toning up next year.
But if you want to change your body shape quickly, you’re going to need to get strict and disciplined about what you eat and how you train.
Experts from the weight loss program The Healthy Mummy have revealed the 10 ways you can shift four kilograms by January 31.
So what do you need to do?
Experts from the weight loss program The Healthy Mummy have revealed the 10 ways you can shift four kilograms by January 31 (before and after pictured)
1. Say goodbye to sugar
The easiest and quickest way to tone your midsection is to quit sugar – in all its forms.
‘Reducing your added sugar intake is one of the fastest ways to blast tummy fat, reduce your calorie intake, boost energy levels, improve your skin and drop excess weight,’ The Healthy Mummy experts said.
But rather than go completely cold turkey, they recommend you ditch the unhealthy stuff and replace these items with healthy alternatives like stevia.
For instance, you could make a Cherry Ripe Chia Pudding with just 179 calories for breakfast with vanilla extract and honey to allow you a sweet hit without the extra calories.
2. Up the fibre and protein
Now you’re eating less sugar, it’s time to consume more fibre and protein so that you stay feeling fuller for longer.
Protein and fibre not only mean you don’t crave snacks, but they also get your metabolism firing.
The Healthy Mummy recommend boiled eggs, poached chicken, peanut butter and tofu.
Try to incorporate fibre and protein into every meal and snack for adequate nutrition.
When it comes to sugar, rather than go completely cold turkey, the experts recommend you switch the added stuff for healthy alternatives like stevia (pictured in protein balls)
3. Cut out processed food
For a toned physique, processed food is the devil.
This means anything from white bread to rice, pasta and cereals.
Pick the wholegrain and wholemeal alternatives which are rich in both fibre and vitamins.
You’ll immediately feel less bloated and will shed unwanted kilos of fat within weeks.
4. Get organised
You’ll have heard it before, but good weight loss never happens overnight.
Instead, you need to get organised and have a solid plan of what you’re going to eat and when.
Embrace lists and write down everything you intend to eat for the week for breakfast, lunch and dinner.
That way you have fewer opportunities to veer off track and order unhealthy takeaway.
If you want to get rid of weight, one of the best ways you can stay motivated is by speaking to a friend or family member who has been through the same process (before and after pictured)
5. Get support
If you want to get rid of weight, one of the best ways you can stay motivated is by speaking to a friend or family member who has been through the same process.
If you don’t have anyone in your support network who has lost weight, then consider a Facebook group or online support group like The Healthy Mummy group.
That way, you can discuss your fears and progress in a safe space.
6. Get squatting
You might not enjoy them, but squats and glute-focused exercises are seriously good for weight loss.
‘Besides looking great in bikinis and skirts, it’s important to have a strong and healthy butt and thighs as they are the foundations to help us with all our movements every day,’ The Healthy Mummy said.
Strong glutes will help to stabilise your hips, meaning you’re less likely to suffer from back pain and get injured later in life.
7. Sweat more
While getting lean is 70 per cent diet and 30 per cent exercise, if you want results you’re going to need to sweat and regularly.
Replace a walk with jogging or a brief run. Even if it’s just five or ten minutes, you’ll get your heart rate firing and will burn calories.
It’s often not what we eat that’s the problem with weight loss, but how much of it we consume on a daily basis; keep an eye on portions (before and after pictured)
8. Stay focused
How much of everything should you be eating?
* FRUIT AND VEG: 2 portions of fruit and 4 portions of vegetables.
* WHOLEGRAINS/CARBS: 4 portions of wholegrain carbohydrates are recommended per day.
* PROTEIN/DAIRY: Portions of protein (1-2 a day) should always be around the size of your palm.
* FAT: Guidelines recommend that you eat three portions of heart healthy fats each day – maximum serving should be 1 tbsp.
A laser focus is the cornerstone of weight loss success.
So if you have a bad day, don’t let it turn it into a bad week or even a month.
Simply move on the next day and go on as you were before.
9. Keep an eye on portions
It’s often not what we eat that’s the problem with weight loss, but how much of it we consume on a daily basis.
‘Government guidelines recommend that you eat a number of portions of foods from different food groups each and every day to get a range of vitamins and nutrients to support your health,’ The Healthy Mummy said.
A healthy plate should be roughly 50 per cent non-starchy vegetables, 25 per cent good quality protein and 25 per cent carbohydrates.
Finish off your plate with a little healthy fats like olive oil or avocado.
10. Workout with weights
Lastly, if you want success with your results, you can’t just rely on cardio – you need some weights.
‘Training with weights assists in shaping, toning and creating a leaner body,’ The Healthy Mummy said.
Mix in body weight exercises with some light weights to create a toned physique.
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