Ensure that you are eating enough protein & fiber in your meals and snacks

Protein and Fibre | 10 ways to lose 4 kilograms in 30 days

Can you believe mums have lost over 3 million kilograms with The Healthy Mummy?! AMAZING!

We’ve been helping busy mums shift the baby weight and blast the belly fat for over nine and a half years, and we are CONFIDENT that we can help you too.

Protein and Fibre!

One of the BIGGEST components to a successful weight loss journey is having a specific, weight loss goal. So, that’s why we are helping you be super-specific. Meanwhile, it give you a tight timeframe of how you can lose 4 kilograms in 30 days

Samara beforea after weight loss & workout transformation

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.

Picture High protein 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.

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 fiber and vitamins.

  Cicily weight loss and workout images

4. Get organize 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 favorites.

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.

  Organize workout cummunity


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 stabilize the hips, allowing the hip flexors to move with ease, reducing the risk of back pain and reducing the 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.

Woman Excerise workout her protein diet

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.

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. Furthermore, each and every day to get a range of protein, vitamins, and nutrients to support your health.

Our 28 Day Weight Loss Challenge has done all the hard work for you on portion control but below for the guidelines you should be aiming for.

Guidelines recommend that you eat at least 5 or more portions of fruits and vegetables every day, but the optimum is at least 2 portions of fruit and 4 portions of vegetables. A portion of fruits and veggies is generally considered to be a large handful of raw fruit or vegetable.

  Hannah pic of before and after weight loss

  • Whole grains/carbohydrates

Each meal should include a portion of carbohydrates, ideally, wholegrain carbohydrates to keep you fuller for longer and to improve digestive health. 4 portions of wholegrain 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.

Furthermore, protein and dairy are a key part of any diet – they improve general health and 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 heaping handful.

Dairy portions

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 yogurt 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 yogurt as it contains more fat.

  A before and after pic Challenge workout and weight loss

It might surprise you, but guidelines recommend that you eat three portions of heart-healthy fats each day – the 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 helps with creating even muscle toning and shaping your body on both sides. Therefore, 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:

  • Nevertheless, 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.

Our bonus tip – Join the 28 Day Weight Loss Challenge

Did you know about 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 customize 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, protein, and meal plans!

To learn more about our app click here

  Picture of Challenge and organize workout