When you are following a weight loss plan, and trying to trim down, it can be easy to let the scales dictate a ‘good’ or a ‘bad’ week.
You might see just a small loss or even a slight gain. And that can lead to negative thoughts, which could even see you giving up.
But by incorporating other measuring tools, such as your body measurements, you may just notice the change you were hoping for.
We look at some great ways to start losing cm’s off your tummy, without jumping on the scales!
10 ways to shed 5cm from your tummy
When you begin exercising, there is a chance that despite the scales not showing a big loss – you may have actually lost centimetres off your body.
When you move more and tone up, you are improving your muscle density. The old saying ‘muscle weighs more than fact’ is very true!
When you start jogging, rowing, bike riding, hiking, or generally moving your whole body in an activity, you might just find that your stomach will naturally get smaller as a result. Research shows that intensive interval training (short bursts of very high impact cardio) can really help to burn body fat too.
Get a good night’s sleep
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It has been shown that people that have a good night’s sleep are less likely to be bigger around their middles. When you are tired you are more likely to reach for the sugary snacks to try and give you an energy boost, which can lead to stomach fat depositing itself around your core.
Cut down on processed foods
A great way to lose centimetres from your tummy is to cut down on the amount of processed foods that you eat.
Unlike fresh fruits, vegetables and proteins – processed foods can contain a lot of sugars, salts and fats which can contribute to the dreaded belly bloat.
Things such as soft drinks, biscuits, chips, ice cream, cakes, chocolate bars and muffins are all examples of processed foods that could go on your hit list.
Decrease your alcohol consumption and increase water consumption
Alcohol can tend to bloat the body, so by replacing your glass of wine with a glass of water you can expect to see a reduction in your waist and stomach measurements.
Bulk up your meals with leafy greens
Instead of filling your plate with rice or pasta, why not try our tip of bulking out your meals with fresh veggies instead.
These fill you up without the calories, meaning you are less likely to reach for a less than healthy snack later.
Leafy greens give you a slow release of energy, unlike something like white rice which can lead to a spike in your blood sugars. This will help to rid your body of toxins which in turn can lead to a more efficient digestive system.
Eat more cinnamon
Cinnamon contains powerful antioxidants called polyphenols that are proven to alter body composition and improve insulin sensitivity. But that’s not all: The powerful spice was also shown to ward off weight gain and visceral fat in animals fed a sugar-enhanced diet.
Eat more pickles!
Pickles are low-cal, filled with fiber and covered in vinegar—which is all good news for your waistline. In fact, just one large pickle has 15 calories and 2 grams of belly-filling fibre, so eating three or four can actually leave you feeling pretty satiated for less than 100 calories!
Switch to coconut oil
Put aside the butter and olive oil: coconut oil should be your new go-to. Studies show that the medium-chain fats in coconut oil boost metabolism and decrease the amount of fat you store in response to high calorie intake.
Cut back on salt
The fastest and easiest way to shrink your tummy is to cut back on salty foods and drink more water. Even if you do have a few kilos to lose, you’re likely retaining fluids, due to mild dehydration.
Flushing out the salt and drinking more water is a really effective way to counteract the bloat.
NEVER skip meals!
Skipping a meal is never a good idea. Not only does doing so increase the chance you’ll binge eat later in the day, but it also puts your body into a catabolic state, meaning it starts to break down lean muscle for energy and hoards fat—which is exactly what you don’t want.
Did you know the 28 Day Weight Loss Challenge is designed to help mums lose 4-5 kilograms a month WITHOUT avoiding whole food groups, going hungry and rigorous gym workouts?
The 28 Day Weight Loss Challenge is home to 4,000 recipes, 4 weekly meal plans, 350 exercises, workout videos plus 24/7 support.
The 28 Day Weight Loss Challenge is not only a sustainable way to lose weight but is family-friendly, breastfeeding-friendly and can be customised to suit all dietary requirements (for example, gluten-free, vegan, vegetarian etc).
What’s more every month on the Challenge is a NEW THEME – meaning 100 new recipes, exercises and meal plans!