A healthy digestive system allows your body to get rid of waste, which can help you on your weight loss journey.
Do you JERF? It means to Just Eat Real Food, and that’s what we focus on in the 28 Day Weight Loss Challenge. That means reducing the amount of processed foods that you consume, including soft drinks, cakes and take aways.
Add as many colourful veggies as you can to your meals, fill up on snacks like fruit and nuts, and choose the best option for healthy snacks (such as homemade bliss balls). It means you’ll be getting the right amounts of protein, fibre and good fats that can all help boost your digestion.
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2. Watch your portion sizes
If you follow the 28 Day Weight Loss Challenge you might know that we give very specific measurements and weights for the ingredients in your meals. This gives you the ideal portion size for your calorie needs.
At first you might think, wow, that’s a lot less oats than I used to use to make porridge (like the lip smacking Porridge with Coffee Syrup from the 28 Day Weight Loss Challenge, pictured at the top of the page).
But once you get used to the new portion size, and add the extras like milk, nuts or fruit, you’ll find that it’s just the right amount to fill you up.
Regularly overeating will eventually lead to weight gain, so it pays to cut your portion sizes (and definitely don’t serve up as much food as your partner if they weigh more than you – which is a very common thing to do).
3. Remember to chew
Of course you’re chewing your food but are you chewing enough? Is it a chomp chomp swallow situation? Or are you shovelling more food in before you’ve even swallowed the current mouthful?
Remember that your food goes down your oesophagus and into your stomach in the way that you swallow it, so giving your food a good chew (think 10-15 times) will help your body process the food more easily. Big chunks of food are harder for your body to deal with.
4. Add probiotic foods
Certain foods are known for their probiotic benefits and can really help balance the good bacteria in your gut.
Some of our favourite recipes using probiotic-rich foods such as broth, sauerkraut, kimchi, miso and yogurt can all be found in the 28 Day Weight Loss Challenge. Just search by ingredient to find recipes like the Lamb and Kimchi Wraps pictured above.
5. Eat mindfully
We all know that we shouldn’t be eating on the run or while doing something else, but we’re all guilty of it sometimes. Take the time to sit down to eat your meals and snacks at the table, rather than nibbling while you work or eating in the car.
It allows the body to de-stress and focus on the food which allows you to notice when you are full (to avoid overeating).
6. Stay hydrated
Water is the #1 requirement for your body. Every process requires it, including digestion. Without enough water in your system, your body can’t push waste through.
Give soft drinks of all kinds the flick, and focus on upping your water intake. You can also incorporate herbal teas to support your digestion, such as peppermint tea and chamomile tea.
7. Borrow your child’s step stool
The human body is great at removing waste, so why not help it a little by getting into a better position? Grab the little step that the kids use to reach the sink or toilet, and place it under your feet when you need to pass a stool.
The position helps use the squat position to your advantage, and helps get you a more complete evacuation (too much info? Sorry!).
8. Get a move on
Moving every day really helps to support your digestion. It doesn’t mean you need to join the gym or buy fancy equipment though. As part of the 28 Day Weight Loss Challenge we have daily workouts that you can do at home whenever you have time.
Try adding some extra steps to your day (by parking further away, or walking to an errand instead of driving).
Join our next 28 Day Weight Loss Challenge
The Healthy Mummy exists to help tired, busy mums like you SHIFT THE BABY WEIGHT and REACH YOUR GOAL WEIGHT.
The28 Day Weight Loss Challenge is an affordable, breastfeeding-friendly and realistic program that helps mums tackle their diet and improve their overall health through weekly (and customisable) meal plans, at-home exercises and 24/7 social support.
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)