December 31, 2018 – Woman behind the program that’s seen thousands transform their bodies reveals the 10 tips to a lean and toned frame in 2019. With a new year just one day away, many will be turning their minds towards shifting those last few kilos in 2019.
And while you might think you have a mountain to climb with your weight loss, by employing ten simple tricks you can unveil a lean and toned frame in 2019.
Founder of The Healthy Mummy, Rhian Allen, recently shared with FEMAIL the ten things you can do to shed as many as six kilograms by the end of January.
Here’s what you need to know.
1. Say goodbye to 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,’ Rhian explained.
The tricky thing about sugar, though, is that it’s everywhere and highly addictive.
Rhian advised ditching your afternoon treat of a biscuit or cake for healthier items, like raw Bounty slices, fruit or nuts.
This should result in a tighter waistline and slimmed-down physique.
2. Up your protein and fibre
While many have always praised protein for being the key to a slim frame, Rhian said it’s important you don’t underestimate fibre and its fat-burning capacities.
‘Protein will help you to feel fuller for longer and gets your metabolism firing,’ she said.
Meanwhile, fibre helps to regulate digestion and prevent over-eating.
Incorporate plenty of nuts, eggs, poached chicken, fruit, vegetables and tofu into your diet for maximum results.
3. Cut out processed foods
They’re everywhere and often the most convenient option when on the hunt for a quick working lunch.
But processed foods wreak havoc with your diet and contribute to a widened waistline.
‘Cut out processed food and things like white bread, rice and pasta,’ Rhian explained.
She said you should instead opt for the wholegrain or wholemeal versions, which are high in fibre and vitamins.
4. Meal plan
You may have picked up that some of the healthiest people from 2018 have sworn by meal planning and prepping for success.
And 2019 is the perfect time for you to get on board with it.
Plan and prep what you intend to eat for breakfast, lunch, dinner and snacks – and don’t be restrictive.
If you have a plan in place, you’re less likely to make ad hoc and bad decisions.
5. Get support
Going through something difficult with someone is automatically easier than going through it alone.
So Rhian recommends you chat to a friend or someone else who has lost weight, and pick their brain to see if they have any insight as to what you are missing.
‘You can even hop onto the Healthy Mummy Facebook group and be inspired by the mums, advice and stories on the page,’ she said.
The group has seen thousands of mothers transform their bodies after childbirth.
It’s the exercise many of us hate doing. But squats and other glute-focused exercises are the key to a toned physique.
‘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,’ Rhian said.
‘When the butt and thighs are strengthened, the glutes are able to balance and stabilise the hips, allowing the hip flexors to move with ease, reducing the risk of back pain and injury.’
Try to squat at least 20 times every single day for increased strength and tone.
7. Get sweaty
Alongside your resistance training, it’s important to mix in a little cardio in order to shed the kilos.
‘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,’ Rhian said.
Alternate between walking and light jogging.
8. Stay focused
The most important thing to think about with any weight loss goal is that you need to be focused in order to reap the results.
‘One day at a time is all we can do,’ Rhian said. ‘Don’t let a bad day turn into a bad week.
‘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
Often it’s not the foods that we’re eating that cause us to put on weight, but the piled-high plates we serve them on.
‘Government guidelines recommend that you eat a number of portions of food from different food groups each and every day to get a range of vitamins and nutrients,’ Rhian said.
Up your fruit and veg quantities, and restrict the less healthy elements.
10. Work out with weights
Last but not least, it’s important to work out with weights if you want to see a change in the shape of your body.
‘Working out with weights helps you to build lean muscle mass which burns calories even while you are resting,’ Rhian said.
‘Training with weights assists in shaping, toning and creating a leaner body.’
By combining weights with cardio, Rhian said, you will enjoy the most success.
To find out more about The Healthy Mummy, you can visit the website here.
Source: By SOPHIE HASLETT FOR DAILY MAIL AUSTRALIA