Losing 4kg in 30 days is a healthy, realistic target for many mums, but it’s important to do it safely and in a way that is sustainable. The key is patience and consistency with your efforts. Don’t try to do too much too soon, and make sure to listen to your body. With a little hard work and dedication, you can reach your goals and achieve a healthier weight. We’re not saying it will be easy, but we know you can do it! How? We have already helped mums across Australia lose over 3 million kilograms, shifting the baby weight and blasting the belly fat with The Healthy Mummy!
Below, we share 10 ways to lose 4 kilograms in 30 days! There are a number of things you can do to reach your weight loss goals, including:
One of the BIGGEST components to a successful weight loss journey is setting SMART goals including being specific about your weight loss goal. So, that’s why we are helping you be super-specific and give you a tight timeframe of how you can lose 4 kilograms in 30 days
10 ways to lose 4-6 kilograms
1. Say goodbye to the white stuff – SUGAR!
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 tricky thing is, sugar is just about everywhere these days and many of us can be addicted to the stuff. Not to mention the thought of going cold turkey and giving up all sweet-treats can be too much for many of us to handle.
The GOOD NEWS IS there are plenty of treats, recipes and meals out there just as delicious as your fave sugar-laden creations that are BETTER for you. For example check out our Cherry Ripe Chia Pudding.
2. Up the protein…and FIBRE!
Ensure that you are eating enough protein in your meals and snacks. This helps you to feel fuller for longer and gets your metabolism firing. Think nuts, LSA, boiled eggs, poached chicken, natural peanut butter, and tofu. Protein is also great for shredding as it helps you sustain muscle during weight loss, improve muscle fitness, immunity, and antioxidant function, build HDL (good) cholesterol and enhance insulin and leptin function
P.S our Healthy Mummy Smoothies are LOADED with protein and fibre
3. Cut out processed foods
Cut out processed food and things like white bread, rice and pasta and have wholegrain and wholemeal versions instead which are high in fibre and vitamins. If you’re not sure where to start, check out these great articles – 7 best breads to eat and still lose weight and 5 of the best carbs to eat while trying to lose belly fat to have you eating carbs AND losing weight!
4. Get organised and MEAL PLAN!
If you are looking for a more structured plan to follow then try our 28 Day Weight Loss Challenge. Whether you are breastfeeding, vegetarian and or looking for a gluten free meal plan – our Challenge can work for you.
Each week the 28 Day Weight Loss Challenge Meal Plan updates. The Challenge informs you what is a great, HEALTHY idea for breakfast, morning snack, lunch, afternoon snack, dinner AND DESSERT!
The Meal Plan clearly highlights the calories per serve, how LONG it takes to prepare and cook as well as other helpful nutritional information.
Nonetheless, our 28 Day Weight Loss Challenge has made it super easy to SWAP specific meals for another one of your Challenge favourites.
5. Get support
Try chatting to a friend or other mum who has lost weight. Pick their brain and see if they have any insight for you about anything you are missing or not doing.
You can even hop onto the Healthy Mummy Facebook group and be inspired by the mums, advice and stories on the page.
6. SQUAT, SQUAT, SQUAT!
Never underestimate the power of squats…and glute focused exercises.
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. When the butt and thighs are strengthened, the glutes are able to balance and stabilise the hips, allowing the hip flexors to move with ease, reducing the risk of back pain and reducing chance of injury.
Not only that, but a strong butt and thighs means a stronger pelvis and better supported knees and ankles. PLUS glute exercises are a great way to burn MAJOR calories.
Read how to sneak 100 squats into your daily routine for SPECTACULAR results.
7. Get sweaty
Want results? Get sweaty. While a nice stroll in the park is enough to get some people sweaty and seeing amazing weight loss results, others may need to mix up their workout.
For example, try alternating your walks with jogging or a light run. Our mums get incredible results from as little as 10 minutes a day with our Take 10 workouts, busy for perfect mums!
8. Stay focused
One day at a time is all we can do. Don’t let a bad day turn into a bad week. So if you have a slip up, dust yourself off and remember that tomorrow is another day closer to your goal.
9. Keep an eye on your portions
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.
Our 28 Day Weight Loss Challenge has done all the hard work for you on portion control. To help you plan and ensure your are getting your daily requirements, see the guidelines below from The Australian Governments Eat for Health website for women aged between 19-50. Please note some figures change while pregnant or breastfeeding. Consul
Recommended average daily number of serves from each of the five food groups*
| Food Group | Women aged 19-50 years | Pregnant | Breastfeeding |
|---|---|---|---|
| Vegetables & legumes/beans | 5 | 5 | 7.5 |
| Fruit | 2 | 2 | 2 |
| Grain (cereal) foods, mostly wholegrain | 6 | 8.5 | 9 |
| Lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans | 2.5 | 3.5 | 2.5 |
| Milk, yoghurt, cheese and/or alternatives (mostly reduced fat) | 2.5 | 2.5 | 2.5 |
| Approx. number of additional serves from the five food groups or discretionary choices | 0 – 2.5 | 0 – 2.5 | 0 – 2.5 |
A portion of fruits and veggies is generally considered to be a large handful of the raw fruit or vegetable. Check out how to get your servings of fruit and veggies in everyday including in brownies!
Whole grains/carbohydrates
Each meal should include a portion of carbohydrates, ideally whole grain carbohydrates to keep you fuller for longer and to improve digestive health. 4 portions of whole grain carbohydrates are recommended per day – but if you eat a potato, this should be taken as a carbohydrate portion rather than a vegetable portion.
A standard portion of potato should be the size of a computer mouse (225g), a portion of spaghetti pasta should be less than 1.5cm in diameter, a portion of shaped pasta should be a small heaped handful (40g dry) and a portion (150g) of cooked rice should be, when packed together, around the size of a small tin of tuna.
Protein/dairy
Protein and dairy are a key part of any diet – they improve general health and they can boost weight loss. Portions of protein (1-2 a day) should always be around the size of your palm. Protein in the form of meat, like chicken, beef, game or pork should be trimmed of all visible fat. A portion of tofu should be the size of your palm, and a portion of beans should be a small heaped handful.
Dairy portions should be kept fairly small, as they tend to contain more fat – a portion of milk should be a small glass of 250ml, a portion of yoghurt should be a small 50g-100g pot and a portion of cheese should be matchbox-sized (28g). Cheese should be eaten less frequently than milk and yoghurt as it contains more fat.
Fat
It might surprise you, but guidelines recommend that you eat three portions of heart healthy fats each day – maximum serving should be 1 tbsp. of heart healthy fat, such as extra-virgin olive oil. These fats improve the health of your skin, hair and nails, and they also boost the health of your internal systems and your eyes.
10. Workout with weights
Working out with weights helps you to build lean muscle mass which burns calories even while you are resting. Training with weights assists in shaping, toning and creating a leaner body. Weights training in conjunction with cardio workouts will help you to reach your fitness and weight loss goals faster. GOOD NEWS – our 28 Day Weight Loss Challenge has full weights workouts!
These weight based exercises are made up of individual or unilateral movements which help with creating even muscle toning and shaping your body on both sides. These types of exercises improve your postural alignment and stronger muscles help you stand up straight to assist in preventing back pain.
The benefits of weight training are:
- Tones your body
- Builds lean muscle mass which in turn burns body fat
- You only need to perform short workouts to achieve results
- Builds strength to improve bone density
- Strength training releases endorphins to increase your mood and happiness
- Improves sleep and in turn gives you more energy during the day
Read more on the benefits of using weights and resistance bands for weight loss.
Are you ready to become a Healthy Mummy?
