Subcutaneous and visceral fat is the most troublesome place to lose fat from and as mums, it causes us many issues as we gain lots in that area during the process of having our babies.
These tips require no starvation diets, removing food groups, or unrealistic exercise schedules. In fact, these are all realistic and basic knowledge that sometimes we can forget with all the information out there.
1. Make it a lifestyle to reduce visceral fat
Following a healthy eating plan such as the 28 Day Weight Loss Challenge will help you achieve this. In essence, it’s about eating food as naturally as possible and reducing your intake of processed foods.
Shredding belly fat and keeping it off long-term means making changes that YOU can live with. As everyone is different, and different routines may work for some and not others, trial and error are what it’s all about here.
Therefore, to ensure you’re not over-restrict calories follow the Challenge meal plan which you can customize to suit your personal needs, and find an exercise program that adequately challenges you, The Healthy Mummy exercise hub has over 350 exercise videos and offers sufficient variety so that you can maintain your fitness.
However, using the huge Healthy Mummy support community, when you have down days (which we ALL do), lean on the other mums going through the exact same thing as you, find solace in each other, join your local consulting group, exchange recipes and meal preps with each other. The support at The Healthy Mummy is endless!
2. Understand stomach or visceral fat
There are two types of fat that are found around your stomach area: subcutaneous and visceral. Subcutaneous fat (this means “under the skin”) is the belly fat you can see and grab, while visceral fat lies further inside your body and surrounds the vital organs in the stomach area.
In other words, too much visceral fat is what forces the stomach outwards. And is what leads to your stomach sticking out.
Although most of us are very self-conscious about the (subcutaneous) fat they can see, research shows that the visceral fat – in people of any size – could be the bigger threat to our health.
3. Eat clean
It’s all about eating food as close to natural as possible and reducing your processed food intake. This means plenty of fresh fruit and vegetables to keep us full and healthy while keeping our sugar and simple carb intake down.
Following a healthy eating plan such as the 28-Day, Weight Loss Challenge will help you achieve this. In essence, it’s about eating food as close to nature as possible and reducing your intake of processed foods.
Here’s where to find the recipe for our Simple Prawn and Garden Salad (pictured below).
4. Some Exercise help burn visceral fat
Focus on exercises targeting the stomach and core. While you can’t ‘spot reduce’ visceral fat, regular intensive exercise, even for a few minutes a day, can help you reduce fat around the tummy.
Try some cardio, strength training, HIIT, or even just jumping on a treadmill to get your body moving and burn fat.
Try exercises that target the stomach and core, such as the plank.
Try this at-home HITT workout to get a little taste!
5. Eat foods that reduce bloating or visceral fat
Often, bloating may be the real issue, rather than stomach fat itself. Eating certain food and drink can go a long way to reducing bloating that can make you feel frumpy.
Belly fat-burning foods include fennel seeds, asparagus, avocado, garlic, green tea, kimchi, and blueberries.
Incorporate broccoli, parsley, bananas, nuts, berries, peppermint, and apples into your diet as these are all bloat-busting foods.
See our other blog, the 15 foods and drinks to blast belly fat here, for more info.
With over 4,500 recipes on our Challenge hub, some of our favourite clean eating recipes from our blog are Lean & Tasty Chicken Burger and Thai Beef And Mango Salad. Drinking more water can also assist with this.
Check out the recipe for our yummy Beef Broccoli Stir Fry here.
Spotlight: Tummy fat burning food example
For this tummy belly fat-burning food recipe, check out our protein-packed chicken and avocado macro bowl – Get the recipe here.
6. Fire up that metabolism
Utilize common tummy or visceral-burning ingredients such as ginger, garlic, cinnamon, chili, turmeric, and cumin in your diet. These foods ignite your metabolism, turning your body into a fat loss machine.
Check out these cinnamon recipes to help boost your metabolism and lose belly fat.
Why not try our Metabolism Support Formula? They’re breastfeeding and pregnancy-friendly and have been formulated to contain nutrients involved in energy production and the metabolism of carbohydrates, proteins and fats in the body.
7. Protein, protein, protein!
Protein is an extremely important nutrient for weight management.
Most importantly, high protein intake increases the release of the fullness hormone.
Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss.
Lean protein (with less fat) keeps you fuller for longer, which reduces the likelihood of reaching for a sugary snack after your meal, which aids in visceral fat loss.
Think nuts, salmon, lean meats (such as chicken and turkey), tofu, eggs, yogurt, tuna, and certain cheeses.
Upping your protein in a controlled way provides sufficient amino acids to maintain muscle mass while keeping your total calorie count under control.
Therefore, eating more frequently will also help shred the fat. Yes, that’s right, eating more! Calculate how many calories you want to consume per day (use our Challenge meal planner), and spread this number evenly across 5-6 meals, instead of having 3 large meals which will leave you feeling sluggish.
8. Strength Training to lose visceral fat
Spending hours doing cardio exercises will only get you so far when it comes to losing visceral fat. The real secret is to add a few strength-training exercises into your routine.
The most effective way to lose belly fat is to build lean muscle in its place. Muscle gets very hungry when exercised and the more you work them the more they seek out fat stores all over your body to fuel it.
Try and include major muscle group exercises into your routine to see your visceral fat disappear – such as squats which work the bum and thighs.
9. Make use of your slow cooker
Winter is the time when we want to hunker down and fill up on delicious warming comfort food. And you still can! Make use of this great kitchen gadget to create a filling and healthy meals with minimal effort. The 28-Day Weight Loss Challenge has heaps of fiber and protein-filled slow-cooked meals
10. Try The Healthy Mummy Smoothie with Probiotics
The Healthy Mummy Tummy Smoothie is a complete meal replacement that contains a heap of amazing new ingredients including probiotics to help you lose weight, support your gut health, and feel fuller for longer.
As well as being loaded with probiotics to help balance the friendly bacteria in your digestive system, it’s also a great source of dietary fiber to help to relieve you of any toxic build-up. With ingredients such as carrot juice powder, fenugreek seek powder, and pumpkin seed, it’s easy to see why it is going to be your secret weapon to fight visceral fat!
11. Increase your heart rate
Any sort of exercise is going to help with your total calorie expenditure, so get moving! You don’t need an expensive gym membership!
Any exercise will help increase your calorie expenditure, so get moving! Chase the kids around the park, walk to the beach, stroll to the shops instead of driving, dance around the lounge room or use the multitude of exercise routines from our 28-Day Weight Loss Challenge App.
Every little bit counts. Keep as active as you can every day to really get your heart pumping and your energy firing so help stomach fat reduction.
There are so many ways to exercise that don’t involve expensive gym memberships.
This mum lost 50kg without the gym, learn how you can too.
12. Reduce sugar and fat & increase fiber and protein
Sugary, fatty foods (like doughnuts, chocolate biscuits, pastries, cakes, and every other little treat) leave your body feeling unsatisfied and lethargic – you want more and more as they just don’t fill you.
It’s why they often call these empty calories.
Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess and has been linked to extra visceral fat.
Reduce your intake of these foods and instead choose high fiber and high protein foods that will leave you feeling energized and satisfied – thus less likely to overeat.
Try eggs with wholegrain toast, tuna salads, chicken and veggie wraps, fruit and nuts, steak, and vegetables. After all, it’s better not to gain belly fat in the first place than to have to lose it once it’s on.
The good news all our Healthy Mummy Smoothies have NO added sugar
If you’re finding it hard to part with the white stuff, try a detox with our Sugar Detox Cookbook which contains easy-to-follow facts about sugar and information on how you can improve your family’s health and well-being by breaking your sweet addiction.
Satisfy your sweet tooth occasionally, but try limiting your intake of sugar to fresh fruit or bake some of our healthy snacks which have natural sweetness like dates, coconut, and vanilla. This mum made 130 sugar-free snacks and you can too!
13. Get accountable
Take your measurements and weigh yourself. It is important not to only rely on the scales as it can be misleading.
But taking measurements and weighing yourself will give you a more accurate indication of your weight loss and tummy fat loss.
14. Try this visceral fat Busting Smoothie
Crank up the belly-busting powers of your Healthy Mummy Smoothies and add extras such as chia seeds, cinnamon, and oats to assist in losing visceral fat – here is one of our favorite smoothie recipes.
- 2 x tbsp of Vanilla Healthy Mummy Smoothie mix
- 1/4 cup blueberries
- 1 x tbsp of chia seeds
- 1 x tbsp of oats
- 250ml of low-fat soy milk/unsweetened Almond milk – or use any low-fat milk
Blend for 2-3 minutes
15. Eat lots of fiber especially soluble fiber.
The best thing you can do for your body is to eat plenty of fiber. It helps prevent weight gain, by reducing appetite and helping to normalize bowel movements. Fiber-rich foods absorb more water, which helps to keep us feeling full. There is some evidence that the weight loss effects of fiber target visceral fat specifically. The best high-fiber foods to eat include chickpeas, apples, rolled oats, green beans, sweet potato, and fresh berries.
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. Also, soluble fibre may help fight belly fat.
Plus BONUS tip is to try out our CONTROL X which is high in soluble fibre and tastes AMAZING
16. Avoid foods that contain trans fats
They’re found in some spreads and also often added to packaged foods, but many food producers have stopped using them.
These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain.
17. Don’t drink too much alcohol
Research suggests that too much alcohol can also make you at more risk of gaining visceral fat.
Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether, but limiting the amount you drink in a single day can help.
Alcohol, especially sweet fizzy-based drinks and beer make it nearly impossible to lose stomach fat and puts extra stress on your liver to clear out the toxins. This extra pressure on your liver can make it very hard to build muscle which is key to losing belly fat. Extra stress on your liver can make it more difficult for you to build muscle mass, and without lean muscles mass, you’ll find it difficult to shift the pounds in the future.
18. Reduce your stress levels
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone.
Women who already have a large waist tend to produce more cortisol in response to stress.
Try our meditation sessions in The Healthy Mummy app
19. Do cardio exercise
Cardio is an effective way to improve your health.
Studies also show that it’s one of the most effective forms of exercise for reducing visceral fat.
Good news – we have over 350 cardio workouts in The Healthy Mummy App
20. Spice Things Up
Spicy foods contain an active component called capsaicin. By adding some chili or bell peppers to your meals, you’re helping boost your metabolism naturally, without any harsh accelerants. Capsaicin also turns the bad, unhealthy white fat into fat-burning brown fat through a process of creating heat from burning fat.
21. Cut back on carbs — especially refined carbs
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
You don’t have to follow a strict low-carb diet. Some research suggests that simply replacing refined carbs may improve metabolic health and reduce visceral fat.
22. Perform resistance training (lift weights)
Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass.
The good news is we have lots of weight-based programs in The Healthy Mummy App
23. Get plenty of sleep
Sleep is important for many parts of your health, including your weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include visceral fat.
24. Track your food intake and exercise
Many things can help you lose weight and visceral fat, but consuming fewer calories than your body needs for weight maintenance is key.
Keeping a food diary or using an online food tracker or The Healthy Mummy app can help you monitor your calorie intake.
25. Eat fatty fish every week
They’re rich in high-quality protein and omega-3 fats that protect you from the disease.
Some evidence suggests that these omega-3 fats may also help reduce visceral fat.
26. Moms Breastfeeding
Breastfeeding is a great fat loss tool – many women say that breastfeeding helped them to lose weight. Breastfeeding also helps to shrink your uterus, which means that your tummy will look smaller.
If you are not breastfeeding – don’t worry – we have lots of other ways to help!
27. Stop drinking sugary fruit juice
Although fruit juice provides vitamins and minerals, it’s high in sugar.
Drinking large amounts may carry the same risk for abdominal fat gain.
28. Take apple cider vinegar
Apple cider vinegar has impressive health benefits, including lowering blood sugar levels.
It contains acetic acid, which has been shown to reduce abdominal fat storage in several animal studies.
You can also check out our High Strength Apple Cider Vinegar Tablets here
29. Eat probiotic foods or take a probiotic supplement
Probiotics are bacteria found in some foods and supplements. They have many health benefits, including helping improve gut health and enhancing immune function.
Researchers have found that different types of bacteria play a role in weight regulation and that having the right balance can help with weight loss, including loss of visceral fat.
And the good news is we have probiotics in our Tummy smoothies.
P.S check out our NEW TUMMY smoothie here
30. Drink green tea
It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism.
EGCG is catechin, which several studies suggest may help you lose visceral fat. The effect may be strengthened when green tea consumption is combined with exercise.
31. Exercise your whole body
Sadly, there is no such thing as ‘fat spot reduction’ and we can’t tell our body to simply lose fat from a specific area i.e. the belly.
The key is to exercise your whole body and as you do your body will seek out excess fat stores that will be used to fuel your exercise session.
However, you can strengthen and work your core so it is strong and when you do lose all over body fat you will have abs to show off. The 28 Day Challenge exercises are designed to speed up fat burning
32. Speed up your metabolism by taking fish oil
Taking fish oil tablets is another tool to speed up fat loss. Fish oil can positively influence metabolism, meaning that you’ll digest your food more quickly. It will activate enzymes in your body that are responsible for burning fat, which also means that your body burns fat more easily, and also helps to reduce insulin resistance.
Furthermore, studies have shown that taking fish oil supplements in conjunction with doing regular aerobic exercise can help you to burn off up to 26% more calories per day and more body fat than if you didn’t take any fish oil supplements.
33. Making sure you have no food intolerances or allergies
Many people are living with food intolerances or allergies that negatively affect their digestion. As you are constantly exposed to food that your body can’t handle well, it can cause inflammation and digestion issues. Result? Stomach bloating, fluid retention, nausea, and gas.
Therefore, If you suspect an intolerance or allergy why not try cutting out that food for a couple of weeks and see if it makes a difference. You can also do blood tests or skin prick tests if you are unable to determine the source of the issue.
If you have issues with dairy or gluten you’ll be pleased to know that our Healthy Mummy Smoothies are gluten and dairy-free.
34. Weight training
Cardio exercise is excellent for heart health and for burning calories, but if you just do cardio exercise, you will find it difficult to shift fat from your stomach. To really up the effectiveness of your exercise, add weight training into your regime. It’s fairly simple – to lose visceral fat, you need to build lean muscles.
The good thing about muscles is that the more you work them, the more they burn off – and the more your fat stores will be depleted. Try exercises such as squats, press-ups, and sit-ups to work for the major muscle groups.
If you want to lose stomach fat you will need to stay motivated for longer than a few days. We all have times when we want to give up, but it’s important to push through the hard times because the end goal is worth the effort.
Motivation is the key to weight loss – and fat loss. To lose weight, it’s important that you stay motivated. Losing weight is difficult, but you need to stay motivated when it gets tough – always keep in mind your goal. A great way to stay motivated is to track your progress using a tracking program, as you’ll be able to see the numbers going down – which will keep you on track.
36. Finally, Join the 28 Day Challenge.
We run them every month and they include meals. Recipes and exercises to help you get feeling toned and healthy and it takes the hard work out of losing belly fat.
Our 28-Day Weight Loss Challenge is an affordable, customizable program designed to help mums reach their weight loss goals and tackle their health.
Our Challenge entails:
- 28 days of at-home exercise routines (no gym needed) – with video instruction
- Customizable and breastfeeding friendly meal plans
- Time-efficient exercises for busy mums – under 30 mins
- Challenge combines Pilates exercises with interval and circuit training (HIIT)
- Suitable for basic to advanced fitness levels
- Home to thousands of EASY-TO-MAKE recipes!