With Ganesh Chaturthi, the festival season has already kicked in. Aand has brought along the fear of weight loss efforts’ failures? As a kid, I used to love these festive months from September to January. Just for the reason that we would get the best of Indian sweets and goodies to eat. But the same few months have become my nightmares now as a menopausal woman.
I hate the feeling when you see so many sweet goodies all around you yet can’t dare to eat your heart. Growing up for heavy women is no fun, I tell you. So this year I have thought of a trick and it is working too. I am sincerely doing ‘Window Eating’ these days.
Talking about ‘Window Eating’, well it is nothing but Intermittent fasting with a new name tweak. We had been talking a lot about Intermittent Fasting. And eating windows on this blog but if you still need to know more, check on these links here.
Photo by Brooke Lark on Unsplash
trying Intermittent fasting
Nowadays most celebrities are also trying Intermittent fasting and Window eating. As the easiest way to lose weight and stay healthy. Read our story on Ram Kapoor here. If you are a working individual I feel that Window eating can work wonders for your weight loss goals.
The main reason behind it is that you can eat everything in small portions. Within the eating window which is generally from 12 noon to 7 or 8 pm. So you see meal wise you are just missing out on your breakfast.
While checking the research based on window eating for weight loss.Has shown that eating healthy within a time window, works well along with the exercises to build muscle.
Window eating if done with a resistance training schedule can help in gaining muscles while losing fat. Not only that, the ones who follow window eating diet plan. For weight loss get into the habit of eating small meals leading to lesser calorie intake.
It has been pointed out that most of the people who gain weight drink less water. (Though personally speaking I do not agree with it). And while following a time-based window eating plan they consume a lot of liquids as they are not supposed to. To consume any calories during fasting time. Thus that automatically increases their fluid intake. For knowing what kinds of beverages are allowed during the fasting window you can read this here…
Photo by Brooke Lark on Unsplash
Window eating diet is beneficial.
Window eating diet is beneficial for almost everyone if they are not facing any serious illness or on medications for lowering blood sugar levels, or are type 2 diabetics. Anyone going for an intermittent fasting plan, or time-restricted eating can benefit from it without doing any heavy exercise. Not only for losing weight and reducing blood sugar levels this diet protocol also helps in reducing inflammation in general and the gut microbiome.
I can vouch for it personally that anyone following window eating for losing weight does not lose anything since there are no downsides to this way of eating. I have seen my gut healing following it. Time-restricted eating is also beneficial for all those like me who fail to maintain daily calorie restrictions. When I have less time to eat to sustain a longer fasting period, naturally I try to eat food that fills me better with volumes like greens, salads, and healthy carbs and proteins.
Interestingly these days most of the weight loss success stories that I read all over the internet and print media happen to be 16:8 diet, which is another name for Intermittent fasting. There are simple rules to follow if you wish to try losing weight following it.
Eat your first meal at 12 noon and keep eating smaller meals till 8 pm.
Choose healthy carbs, proteins, and fiber for meals.
Have fruits and salads as snacks.
You can have your favorite junk in moderation.
From 8 pm to 12 noon have black coffee, tea, green tea, and lots of water.
Exercise half an hour twice a day.
Window Eating diet is a great way to heal your gut as the long noneating period gives time to let the food digest properly leading to better health benefits. If you do it sincerely, believe me, you can lose up to four to five kg weight and many inches in a month. Try it to understand the benefits.
Are you a woman being torture by the most common health issues of today? Yes, we are talking about PCOD related hormonal imbalance and how can yoga help in easing these symptoms. You are an awesome woman self-sufficient, independent, confident, and capable of dealing with anything. Coming your way but get bog down due to sudden medical disorders.
Women had always challenge by the multiple roles they play both in their professional as well as personal lives. While doing all that the medical challenges like PCOD/PCOS pull down our spirits. Today there are millions of women across the world suffering from PCOD related hormonal imbalance symptoms. These symptoms are pelvic pain, irregular periods, hair overgrowth, weight issues, face and body acne, mood swings, and the worst one is infertility.
Stress and anxiety are overt to be the major reasons for PCOD which is made worse by unhealthy lifestyles. The best way to get out of PCOD issues is to stay stress-free but is it really that easy? Not easy but not impossible either. Yogacan help us to get rid of PCOD related hormonal imbalance.
So Yoga can heal PCOD related hormonal imbalance
Yoga is a great tool to strengthen our overall health and well-being. Furthermore, Yoga can heal not only the body but also our mind. The experience of my close friends bears testimony to accept yoga as the best way to prevent and control PCOD. Yoga can make our minds and body relax. With better metabolism and boost the strength of reproductive organs.
PCOD or PCOS is overt to be an endocrine disorder occurring mostly among women. Between the age group of 18 and 44. What is PCOD? When multiple fluid-filled sacs known as follicles develop in the form of cysts in the ovaries, it is known as Polycystic Ovarian Syndrome or disorder (PCOS OR PCOD).
Females suffering from PCOS / PCOD have to struggle with irregular menstruation. Obesity, acne, and Excessive Hair Growth. If these symptoms are not treated in time they may lead to infertility issues which can be really life-ruining for families.
Unfortunately, PCOD/PCOS and weight gain are two things that are so interrelated that we can’t see both separately. A poor lifestyle, bad food habits are the main causes for weight gain which in turn becomes the basic reason for PCOD/PCOS. Though there are medications available for it, the best way is to cure PCOS/PCOD is to control increasing weight.
Yoga and brisk walk are the two easiest ways to control PCOS-related weight gain. But then we cannot deny that a healthy diet plan plays an important role too.
This posture relieves stress and depression by calming the brain. It stimulates the thyroid and prostate glands along with the abdominal organs. Not only that, it helps relieve the symptoms ofmenopause, reduces fatigue, and alleviates insomnia.Sarvangasana is also therapeutic for asthma, infertility, and sinusitis.
Bhujangasan helps in improving menstrual irregularities, lifting mood, invigorating the heartbeat, stimulating organs in the abdomen, and relievingstress and fatigue. This yoga san improves blood and oxygen circulation, especially throughout the spinal and pelvic regions thus improving digestion. It also strengthens the spine, eases sciatica. It also helps in easing symptoms of asthma.
This yoga san is effective in weight loss, improving digestion and appetite also. It is known to cure menstruation disorder and helps in stimulating reproductive organs. Dhanurasan also assists to cure dyspepsia (obesity), rheumatism, and gastrointestinal problems along with curing constipation. This helps in improving blood circulation, strengthen back muscles and improve the liver, pancreas, small intestine, and big intestine functions. Not only that it is also a stress reliever, and strengthens ankles, thighs, groins, chest, and abdominal organs. Dhanurasan releases back pain, cures respiratory disorders like asthma, improves diabetes.
The Benefits of this asana are…
Strengthening of the lower back and massage of the pelvic organs.
It releases tension in the pelvic area and tones the buttocks too.
This asana calms the mind and relieves mild depression and stress. It also helps improve kidneys, liver, uterus, and ovaries activation. Not only that it also helps improve digestion, eases menopause, and menstrual discomfort along with Anxiety, headaches, and fatigue are reduced. This seems to be a cure for high blood pressure, insomnia, infertility, and sinusitis. This asana works particularly well for women after child delivery.
So if you have PCOS or PCOD, remember to practice these advised yoga asanas on a daily basis for maximum benefit.
Belly fat. Eek! It’s a troublesome area for many of us. Our flat and toned pre-baby belly seems so far away now. BUT NEVER FEAR you can get your abs back and blast away that stomach fat. All it takes is a whole lot of determination, healthy eating, and knowing which exercises to lose stomach fat are the best ones for sculpting those obliques.
There are several reasons why we gain belly fat and it isn’t just due to the fact that we’ve been keeping up an unhealthy diet (you can see everything you need to know about losing stomach fat here). Aging and heredity play a major role in the development of stomach fat but that’s not all, our hormone fluctuations also induce stomach fat to accumulate around the lower abdomen.
In this article (with the help of Healthy Mummy personal trainer Wendy Smith) we reveal the best exercises for blasting stomach fat. We also offer some sneak peeks of the core, belly-blasting, and booty toning workouts available in the 28 Day Weight Loss Challenge.
Exercising to burn stomach fat and tone your abdominal muscles
If you want to burn body fat overall a good cardio workout will help you increase heart rate, work up a sweat, and burn stomach fat if you include exercises that target abdominal muscles, this is the secret behind exercises to lose stomach fat!
Get the body moving and work the muscles in your lower body to help flatten your tummy and blast stomach fat.
Besides your tummy, you need to also work your left side, right side, and back muscle groups using exercises that focus on these areas. Also, don’t forget to warm up to avoid any possible injuries.
Best exercises for blasting stomach fat
It’s super important to flag that you cannot ‘spot reduce fat. That is, you can’t assume that by just training abs you’ll see a killer six-pack in no time.
Awesome weight loss results come from exercising and looking after the whole body.
Starting Position: Start in a plank position with feet spread wide apart and arms directly underneath shoulders. Place a ball under your right hand. Keep your upper body strong and engage your core, while keeping your back straight.
Execution: Engage your core by pulling your belly button toward your spine and roll the ball over to your left, cupping the ball with your left hand and placing your right hand down onto the mat. Next, roll the ball over to your right hand again, keeping your core and lower back strong and stable as you lower your left arm to the floor and return to the starting position. Repeat exercise.
Starting Position: Lie on your back with your head and neck relaxed and arms by your side. Bend your knees and lift your legs into the air. Pull knees toward your chest and lengthen your right leg. This is your starting position.
Execution: Pulling your belly button toward the floor, lift your left leg up toward your chest and lengthen your right leg. Switch sides by pulling your right leg toward your chest and lengthening your left leg. Breathe in and out throughout the movement. Continue with a ‘riding’ type motion alternating legs.
Starting Position: Lie flat on your back with palms facing downward and fingers facing forward. Place your arms overhead and your lower back firmly planted on the floor. Extend through your knees and engage your core muscles.
Execution: Inhale and gently lift your head, neck, and shoulders off the floor. Then exhale as you pull your belly button toward the floor, round through your spine, and lift your arms overhead and toward your feet, slowly rolling up to a seated position. Inhale, then exhale as you roll down through each vertebra back to the floor, keeping your feet pressed into the mat.
Single leg raise
Starting Position: Lie on the floor on your back with arms by your side and legs lengthened. Bend your left knee and place your left foot flat on the floor, a few inches from your torso. Straighten your right leg and hold 1 inch off the floor. This is your starting position.
Execution: Exhale and slowly lift your right leg up in line with your left knee, keeping the right knee straight and left foot flat on the floor. Relaxing your head and neck on the floor, slowly return your right leg down to one inch off the floor. Perform the exercise for 30 seconds and then repeat the exercise on the opposite leg for 30 seconds.
Pilates Abdominal Swing
Starting Position: Lie flat on your back with legs in tabletop position and place your hands underneath your thighs.
Execution: Inhale and bring your knees toward your chest. Exhale, lift your head and upper body as you roll forward slightly, and lengthen your legs. Repeat exercise.
Starting position: Get into a push-up position. Lower your forearms to the floor and keep both hands in a grasp. Remember to keep your elbows lined up directly underneath your shoulders.
Execution: Tighten your abdominal muscles and squeeze your butt together. Make sure your head, neck, back, and are kept in a straight, strong line. Hold for 20 seconds and release.
Repeat five times.
Full Plank Twist
Starting position: Start by getting into a full plank position (similar to a starting push-up position).
Execution: Slide your right knee across to the left. When it’s done right, you will feel your hips turning to the left and you will pivot slightly on the ball of your left foot. Bring your right knee back to the starting position and repeat the motion with your left leg. That’s considered as one rep.
Complete a set by doing 10 full reps. Do three sets.
Starting position: Sit on the floor with your knees bent, feet flat on the ground. Lean back and use your elbows to support your upper body. Make sure that you keep your upper body lifted throughout the entire exercise.
Execution: With your knees kept together and toes pointed out, lift your legs into a 90-degree position. Tighten your abs and make sure both hips remain on the ground. Slowly move your knees towards your left. Then lower your legs whilst still keeping the 90-degree angle, and lift them to your right as if you’re spelling out the letter ‘U’. From all the exercises to lose stomach fat, this one is one of our favorites.
That’s one rep for you. Repeat for 20 reps.
90-degree static press
Starting position: Lie down flat on your back and lift your hips and knees to a 90-degree angle whilst keeping your feet flexed.
Execution: Extend your arms and press both thighs with your palms. Take a deep breath and when you exhale tighten your abs inwards as if you were pressing your lower back against the floor. Hold for one count and relax.
Do three sets of 10 repetitions.
Starting position: Lie down on the floor and lift your knees outwards whilst keeping your heels together.
Execution: Lift your hand off the floor just slightly until you can feel some tension in your arms. Inhale and lift your head and shoulders up from the floor and curl your ribcage. When you exhale, slowly extend your legs to 45 degrees. Inhale and bring your knees back to your body. That counts as one rep. Repeat for another 10 reps.
Do three sets.
Starting position: Begin by standing tall with your feet together and your arms beside you. Engage your core muscles to keep your upper body tall.
Execution: Breath in, bend through your knees then exhale and jump your legs out to the side while simultaneously extending your arms out to your sides. Jump your feet and arms back to the center and then bend your knees to a crouching position, placing your hands flat on the floor in front of you. Raise your hands off the floor and extend your legs to return back to the start position. Repeat this exercise and breathe continuously through the movement.
Full v lift
Starting position: Lie flat on your back with palms facing downward and fingers facing forward. Bend your knees and lift your legs straight up in the air, keeping your lower back firmly planted on the floor. Extend your knees and engage core muscles.
Execution: Exhale and gently lift your shoulders off the floor, reaching up toward the ceiling for 1-2 seconds. Inhale and slowly roll down through your spine to starting position, keeping your lower back flat on the floor. Repeat exercise, then bend knees and pull them in toward you as you return your feet to the floor.
Pilates knee stand
Starting position: Stand on your left knee and straighten your right leg to the right side of your body. Place your left hand on a block (or large book) beside you so that your upper body bends to the left side. Keep your elbow slightly bent. Push your hips forward so that your whole body is in alignment.
Execution: Inhale and lift your right leg up off the mat and at the same time lift your right arm up overhead. Bring your arm and leg back down and exhale. Repeat on the other side.
Starting position: Start with a push-up position, but resting on your elbows.
Execution: This is a static hold exercise, where you hold this position. If you feel any pain in your lower back, then please come down from your toes to your knees Tuck your tailbone under. Hold for 30 seconds.
Abdominal Bicycle Crunches
Starting position: Lie flat on your back with legs raised to a 90-degree angle at the hips. Place your hands at your ears with your elbows open.
Execution: Exhale as you rotate from the waist, taking the shoulder across to the knee. Tuck your chin down towards your chest, pretending you have a peach under your chin. Scoop the belly while extending the opposite leg straight out from the hip joint. Breathe deeply at all times.
Continue to alternate each side for 30 seconds.
Option to increase the intensity: Hold the movement on each side for 3 counts and slow down the movement. Make sure the abdominals are working and keep the neck in line with the spine. Be conscious to rotate at the rib cage with a full range of motion, and switch on the tummy muscle, not the hip or neck muscle.
Starting position: Lie on your back with your legs straight up towards the ceiling.
Execution: Support your head with one hand, then abdominal crunch up towards your legs, reaching up with the other hand towards your toes. Do 15 reps on each side.
Option to increase intensity: To make this exercise more difficult, just reach higher to touch your toes, and move your legs slightly away from your torso. Keep your whole back touching the ground. Or go faster with the movement to increase the intensity to burn more calories.
Ensure that you carefully support your head at all times.
Starting position: Start in a push-up starting position.
Execution: Keeping your spine straight, bring alternate knees in towards the chest as fast or slow as you feel is safe and comfortable for you. Continue for 30 seconds, alternating.
Try not to forfeit the integrity of the spine for speed. Focus on good core control.
Starting position: Lie on your back, resting on your elbows like you are on the grass watching your child.
Execution: Tuck your knees into your chest and slowly extend them out towards the sky in a slightly diagonal position. Maintain core connection. repeat 10 times.
Option to make this exercise easier: Do not extend your legs too far, just keep doing small knee tucks activating your tummy muscles carefully.
Make sure you have a very straight back and lengthen your spine as much as possible. Ensure you move slowly to work your core more while supporting your back posture.
Side Oblique Crunches
Starting position: Lie on your side.
Execution: Elevate your whole body off the ground, resting on your elbow. Lower back down. Do 15 reps on each side.
Option to make this exercise easier: Bend the bottom knee to make the plank easier, or an advanced option is to lift the top leg straight up towards the ceiling.
Ensure your body is in the shape of a capital T. with arms straight and the rest of your body in a straight line. Maintaining spine alignment reduces the potential for injuries.
With consistency, determination, and motivation (not to mention following your healthy meal plan), YOU WILL BE ABLE to achieve that flatter tummy you have longed for.
Just remember, weight loss and muscle development aren’t a race! Stick to your goals and believe in YOURSELF….You’ll get their ladies! All you have to do…is START your journey.
Workout videos to help you BLAST stomach fat and build your core
Want to know MORE about our Core Workout video series and get a SNEAK PEAK at the type of exercises included in these workouts? KEEP ON READING!
About core muscles
Core muscles create a solid base for your body, allowing you to stay upright and stand strong on your two feet. A strong core enhances balance and stability and underpins almost everything you do.
Your core stabilizes your body and supports balance. It helps ensure that your movements are strong and pain-free.
Weak core muscles contribute to slouching. Core muscles lessen wear and tear on the spine and allow you to breathe deeply. Good posture helps you gain full benefits from the effort you put into exercising, too.
How do I complete this Workout?
The Healthy Mummy Core Workouts are 10-minute videos, designed to tighten the tummy, reduce stomach fat and strengthen your core muscles.
To keep your body challenged, you should aim to complete a training routine that incorporates core exercises once to twice per week. Start with one session and as your strength increases, add in a second 10-minute session.
The Healthy Mummy Core Workout is best done at the end of any of your regular Healthy Mummy video workouts – e.g Tabata, DanceFit, Butt & Thighs.
When is the best time to complete this workout?
It is best to focus on core training at the end of your workout. This will ensure you do not injure yourself and that you are not fatiguing your core before starting other exercises, where your core is activated – which is almost ANY type of exercise.
You should always use a Cool Down exercise at the end of your Core Workout. Focus on slow movements and stretching, allowing the heart rate to return to normal.
SNEAK PEAK of 4 Workout clips from the 28 Day Weight Loss Challenge that help you lose stomach fat and build your core
Blast that stomach fat with our Belly Blaster Workouts!
A common misconception is that to lose weight around your middle, you need to do lots of crunches and sit-ups. Well if you really want to banish the belly fat for good, you need a combination of cardio HIIT (high-intensity interval training) and toning exercises that will enable you to burn more calories (even after your workout has finished) as well as tighten up the tummy muscles.
We offer workouts for beginner, intermediate, and advanced fitness levels that combine cardio and core strengthening. Plus the workouts are approximately 5 minutes long, so they’re great to fit in after a walk, jog, or other cardio activity you may include in your day. You could do one workout in the morning and then finish the day with another routine, at your relevant fitness level.
When first starting out with these routines, work from the beginner level up, including the 3-4 times a week, with a rest day in between.
To REALLY work on blasting your stomach fat, be sure to include a regular cardio session 4-5 times per week whether that’s a fast-paced walk, a jog, some laps of the local pool or even just chasing the kids around the park!
Get a sneak peek at the video below!
Build your booty and blast stomach fat with our Booty and Belly Blasting Workouts!
Focussing on the belly and booty is great for overall weight loss. Blasting stomach fat can be one of the more difficult areas to lose fat from, but with a combination of the right diet, these workouts specifically target the core area to help strengthen, tone, and beat the bulge for good. Working out on the belly and booty will strengthen the inner core (tummy) and utilize the glutes (butt) to give you better posture and focus on your abdominals, pulling the waste in.
60 percent of our body’s muscle is in our butt and thighs, making them super important areas for body function and fitness. A strong, toned butt will not only help to reach your weight loss goals, but it also supports you in all movements such as bending lifting, and twisting.
Led by our amazing fitness trainer Wendy Smith, the new workout videos focus specifically on the belly and butt areas to strengthen, tone, and increase overall weight loss.
The workouts are approximately 15 minutes long and are tailored to cater to any level of fitness, from Beginner, Standard to Advanced. The program is designed to get more challenging as it progresses and fitness is increased.
With the Booty and Belly Blasting workouts,
Be sure to follow the instructions from Wendy, as she’ll advise you of the correct positions and techniques. Wendy says, “As The Healthy Mummy personal coach, safety and technique always come first. There will always be options for orthopedic restrictions or injuries. At any stage, if there is a pain in the back or neck, it is advised to either take a break or modify to the lower option given.”
With exercises that focus on the core and tummy region, you need to be mindful of supporting your neck and shoulders and not straining these areas. You need to ensure you’re “switching on” your core muscles to complete each exercise and that the work is being done by these muscles, not your neck or shoulders.
However, be careful with over twisting, especially if you have any kind of muscle separation. Always focus on switching on your core to protect your back and abdominals from separating further. Learn more about muscle separation here.
Get your sneak peek of one of the Booty and Belly Blasting Workouts below!
Stay safe while working out.
As always, before starting any new form of exercise. Be sure to get the all-clear from your medical practitioner.
With all the workouts and exercises be sure to follow the instructions. From Wendy, as she’ll advise you of correct positions and techniques.
Therefore, with exercises that focus on the core and tummy region. You need to be mindful of supporting your neck and shoulders and not straining these areas. If you are finding you are sore in the neck after completing one of these workouts. You might want to check your technique is correct. You need to ensure you’re “switching on” your core muscles to complete each exercise. And that the work is being done by these muscles, not your neck or shoulders.
Be careful with over twisting, especially if you have any kind of muscle separation. Always focus on switching on your core to protect your back and abdominals from separating further. Learn more about muscle separation here and be sure to check out the Muscle Separation section in the 28 Day Weight Loss Challenge App for more details on the best type of workouts for this condition.
Please note that these exercises are ONLY suitable if you are fully recovered from giving birth. And do not have any muscle separation or back injuries.
Are you ready to Blast your Stomach fat with The 28 Day Weight Loss Challenge?
Therefore, don’t miss out. Join millions of mums and take control of your body and life.
You’ll see results in 28 days while saving money and eating delicious family-friendly food. Find out more HERE!