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www.healthymummy.com & www.losebabyweight.com.au

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weight maintenanceLosing weight too quickly will slow down your metabolism, and eventually you may find

yourself eating fewer kilojoules but not losing weight.

On the other hand, slow and steady weight loss ensures an efficient metabolism, which

is the key to burning fat.

prevent muscle loss

Rapid weight loss is not fat loss. Rapid weight loss is usually a loss of fluid or muscle, rather than body fat. If you choose

to lose weight at a slower rate, not only will you lose inches, but you will prevent muscle loss and ultimately achieve a leaner and firmer figure.

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Most weight loss diets focus on banning certain foods and setting strict calorie

restrictions; this automatically puts you in a negative state of mind, as you are telling yourself you can’t have something or even that you have to avoid certain good foods. A nutrition plan

designed to nourish the body is the key to long-term and

healthy weight loss.

improved eating habits

When you approach your weight loss efforts at a slow and steady pace, you give yourself time to learn and adjust your eating habits (both mentally

and physically) without depriving yourself of necessary nutrients. For example, you’re

snacking on fruit instead of biscuits; you’re eating at

regular times and not skipping meals; you’re drinking more water, rather than soft drinks. These simple dietary swaps contribute in many ways to good health and nutrition.

Healthy and steady weight loss is much better for you

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eat to lose weightThe problem with conventional yo-yo dieting is that the body perceives the threat of starvation and goes into survival mode. The metabolic rate may remain depressed for up to a year.

Severely restricted diets cause the body to conserve calories and store them, rather than burn them. One of the quickest and most detrimental ways to slow down your metabolic rate is by going on a restricted calorie or starvation diet.

Scientists have confirmed that two of the best ways to stoke or jump-start the body’s innate fat-burning mechanism are via exercise, and by eating a healthy diet, which includes all food groups, through a balanced eating plan.

It is important to know which foods may help increase thermogenic (fat-burning) activity and which foods slow it down. For example, consume foods like fresh fruits and vegetables, flaxseed oil, salmon, non-GM soy products, lean proteins and wholegrain breads. Aim to eliminate or avoid white bread, potato chips, alcohol and processed or refined foods.

eatA HEALTHY EATING PLAN,

FULL OF NUTRITION AND THE RIGHT FOODS, IS AN ESSENTIAL

TOOL FOR WEIGHT LOSS.

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Following a healthy eating plan and eating regularly

keeps your metabolism working

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Check out our 28 Day Diet & Exercise Plan, Summer Cookbook, Healthy Mummy Smoothies, Post Pregnancy Exercise DVD and our website

for lots of new exercise ideas, food ideas, recipes, inspiration and motivation.

How can we help?

ALL OF OUR FOOD PLANS & SMOOTHIES ARE CREATED BY LEADING NUTRITIONISTS who have ensured that each one is balanced and contains a wide range of vitamins and minerals.

The real key... to losing weight and to permanent weight loss has to do with your basal metabolic rate (BMR). Your basal metabolic rate (BMR) is the number of calories you’d burn if you stayed in bed all day.

Your BMR decreases as you age, so it naturally becomes harder to stay slim as you get older. Depriving yourself of food in the hope of losing weight also decreases your BMR, which is a trap many people fall into.

However, a regular routine of cardiovascular exercise, muscle-building exercises and eating metabolism-boosting foods can increase your BMR, improving your health and fitness when your body’s ability to burn energy gradually slows down.

You can calculate your BMR on our website at www.losebabyweight.com.au.

the 28 day diet & exercise planCreated by nutrition & postnatal exercise experts

to help you lose weight and feel in your best health possible.

breastfeedingfriendly

20 smoothie recipesinside

the healthy spring&summer

family friendly cookbook and 3 day cleanse plan

55 deliciously healthy summer recipes from salads to smoothies, drinks to dressings and burgers to barbecues

PLUS vegetarian recipes and kids recipes

28 Day Diet & Exercise Plan Healthy Summer Cookbook

Healthy Mummy Smoothies

15 MINUTE LOW IMPACT CARDIO WORKOUTThe Low Impact Cardio routine will improve your fitness and energy levels, as well as burning calories, while avoiding stress on your body – in particular, your vulnerable pelvic floor. This workout will put you on the path to being a fitter, leaner and more energetic version of you.

15 MINUTE TONING CARDIO WORKOUTBy combining a low impact cardio conditioning routine with light resistance training, this energetic workout will make your heart and lungs stronger while burning calories and toning your arms, legs and butt. This is a great addition to the low impact routine, or as a stand-alone cardio option with the added bonus of arm and leg toning.

10 MINUTE UPPER BODY CONDITIONING WORKOUTConditioning your upper body will not only have you feeling and looking stronger, it will provide postural strengthening to combat stress on your upper back. You will also benefit from increased muscle stamina and definition, allowing you to keep up with your little ones.

10 MINUTE LOWER BODY WORKOUTHone in on your butt and legs with this lower body strengthening workout. It will have you looking and feeling strong, toned and energised.

10 MINUTE ABS, BACK & CORE WORKOUTThe abdominal, back and core muscles are at the centre of a healthy body. With these safe and effective exercises, you will improve your posture, help alleviate back pain and strengthen your pelvic floor while your regain your waist and condition your abs and back.

10 MINUTE STRETCH & RELAXLengthen your muscles and relax your mind and body as you calmly and quietly stretch your body, top to toe.

PLUS...See our special section covering all you need to know on special considerations post-birth, such as caesarean sections, back strains, muscle separation, incontinence and pelvic floor issues.

SAFE. EFFECTIVE. TRUSTED. Postnatal Workout

l 10 & 15 MINUTE easy & effective workouts x 6

l TONE YOUR TUMMY, butt, arms & thighs

l BASIC TO MORE ADVANCED levels of fitness catered for

l BURN CALORIES & improve your energy levels

l CORE & PELVIC FLOOR workouts to regain your strength

l STRENGTHEN your back & upper body

THE ESSENTIAL POST PREGNANCY EXERCISE DVD FOR ALL MUMS. SAFE. EFFECTIVE. TRUSTED.

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WITH LISA WESTLAKE A PHYSIOTHERAPIST AND HIGHLY AWARDED

FITNESS PROFESSIONAL SPECIALISING IN POSTNATAL EXERCISE

The life of a mum is busy and frantic, and at The Healthy Mummy, we understand that! The exercises and workouts on the DVD have been broken down into 10 and 15 minute workouts that you can do when it suits you – or you can do the entire DVD in 70 minutes, if you have the time!

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about the instructor: LISA WESTLAKELisa is a mother of two, physiotherapist and fitness instructor. She is highly regarded in both fitness and medical professions for her extensive work designing and delivering women’s health exercise programs, and is recognised for her significant knowledge and experience in postnatal fitness.

Post Pregnancy Exercise DVD

www.healthymummy.com & www.losebabyweight.com.au

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Ergobaby is the suddenly-everywhere carrier taking the world by storm. With international awards, 5-star reviews and A-list celebrity following, Ergobaby is praised by parents and professionals worldwide. Offering ultimate carry-ing comfort and freedom to explore new places, Ergobaby lets you go far while staying close.www.ergobaby.com.au

Out’n’About strollers are perfect for active mums who need a stroller which can handle lots of outdoor walking but is also lightweight and compact enough to use while shopping. One stroller all things!!! www.outnabout.com.au

Kush-ee® Mat by On The Gro – the ONLY award winning inflatable playmat de signed with safety, simplicity and style in mind, making it the perfect, soft cushioning solution for keeping children comfortable on hard floor surfaces.www.onthegro.com

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Brooks Sports A leading running company that designs and markets a line of high performance running shoes, apparel and accessories. Entirely focused on the run, Brooks is recognised as the brand of choice among runners of all abilities. Use the Brooks website for a shoe adviser and running resources to help you to Run Happy.www.brooksrunning.com.au

One of these fantastic prize packs to be won

EVERY WEEK!

VALUED AT

How toEnter PLUS...

...send in your before & after photos at any time

over the Challenge and if we publish your story and pictures you will be sent a $100 Coles/Myer voucher

Please note that you need to have purchased any of our products/plans or be a customer to be eligible for the weekly prize.

Join the Eat Move Lose Challenge and to enter the weekly prize draw submit your weekly results to the weekly check in

email each Monday at 7.30pm EST

Brooks Trainers

worth $250

worth $200

worth $149worth

$250

Ergobaby Carrier

On The Gro MatCombi Pram Voucher

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