100,000’s of mums use The Healthy Mummy 28 Day Challenges – and TRANSFORM their well being, physique and confidence

And in case you are simply beginning – right here is an easy run down on methods to get the very best from the app from mum of 4 Sascha who has used The Healthy Mummy app to lose over 32kg with us – on her first, second, third and fourth infants!

Sascha’s recommendation on methods to get began

It may be overwhelming beginning out in your targets, imagine me, I’ve been there! After many fad diets I lastly got here throughout The Healthy Mummy.

I used to be prepared for EDUCATION and a LONGTERM life-style that didn’t exclude my household.

The 28 Day Weight Loss Challenges ticked all my containers after which some!

I misplaced 30kgs in 9 months and I'm captivated with protecting it easy for others which have simply joined so please learn on! As a busy, full time working mum of 4 I get life may be loopy nevertheless it additionally means your well being is SO essential so you'll be able to sustain!


Where do you begin?

Firstly leap into the app and discover your means.

  1. Calculate your: BMR

What is it? – The variety of energy required to maintain your physique performing at relaxation. Taking under consideration your peak, age, present weight, purpose weight and exercise degree gives and correct studying of what number of energy you want day by day to drop some pounds. If you need to preserve then make your present and purpose weight the identical.

Why is BMR essential? To drop some pounds it is advisable be in a calorie deficit so its essential to search out out a tough calorie consumption to comply with. Recalculate for each birthday, each 5kgs you lose or in case your exercise degree adjustments.


My BMR appears high- Do I've to eat that a lot?

You can calculate your BMR straight inside your profile part in The Healthy Mummy App.

I extremely advocate making an attempt to succeed in your energy general, it may be daunting however Healthy Mummy is a longterm method. This won't hinder your outcomes, the truth is I  acquired higher outcomes once I ate extra and constantly through the days – e.g brekky, snack, lunch, snack, dinner, dessert. Think maintainable fulfilling LIFESTYLE. If you gas your physique correctly, it'll operate extra effectively and in return launch weight and toxins.

What exercise degree do I select?

Sedentary – No-one is sedentary until they're mattress ridden so it's best to a minimum of select calmly energetic even should you don’t do any structured train.

Moderate – If you exercise 3+ occasions every week

Highly – If you're employed out 4+ occasions every week


Your day by day calorie consumption can be calculated inside The Healthy Mummy App profile part.

You can even discover that every recipe has full dietary and calorie information which makes issues tremendous straightforward and straight ahead; no additional considering.

Do you eat again the energy you burn? No, to drop some pounds the bottom line is the stay in a calorie deficit.

Do it's a must to depend energy to drop some pounds? The quick reply is not any, you don’t should depend your energy exactly to drop some pounds, I didn’t and misplaced over 30kgs in 9 months.

At the start nonetheless it's a good approach to study the calorie worth of the meals you mostly eat. As the 28 Day Weight Loss Challenge has all recipe information its straightforward to roughly add up the meals you’re consuming. My greatest bit of recommendation is don’t stress in regards to the minor particulars.


Meal Plans

New meal plans are launched weekly within the App each Wednesday.

You can select from totally different plans (which change often) if you arrange your profile information – they're all customisable and generate a purchasing checklist for you:

  • Blank
  • Variety
  • Budget/Timesaver
  • Higher Calories
  • Hormone Balancing
  • Vegan
  • Keto
  • Pantry Basics
  • Pregnancy
  • Vegetarian

Do it's a must to comply with them precisely? No!

They are there to make your OWN. The solely proper approach to do the 28 Day Weight Loss Challenge is the way in which that works for YOU, thats the great thing about it.

I personally have at all times customised my plans to swimsuit myself and my household, the one factor I keep watch over is my candy and savoury snack ratio simply to make sure I’m not overeating on candy stuff as it may be straightforward to do with all of the superb candy choices.

The greatest options with regards to that is BULK SWAPS – I repeat plenty of meals to save lots of money and time so bulk swapping it sensible. I've a smoothie for breakfast on a regular basis and cook dinner double of dinners every evening which accounts for lunch the subsequent day. I additionally select 2-5 snack recipes (muffins, slices and so on) to make every week and fill the remaining with easy issues like an apple, a smoothie, cheese and crackers.

Meal Prep

It is non-compulsory. Every little bit of prep counts and what works for you is what’s greatest. You don’t should cook dinner in bulk to achieve success. I are inclined to do a bulk cook dinner each 6-8 weeks to inventory the freezer. Other than that I prep my dry smoothie substances weekly, cook dinner double of dinners and any leftovers or extras go within the freezer. When making something my sizzling tip is DOUBLE it and retailer it.

I additionally freeze any spare meals that aren’t used, e.g additional grated veg, pizza bases and so on.


Can I tweak recipes? Yes!

I tweak recipes on a regular basis, utilizing veggie’s I've readily available as a substitute of whats particularly required. I'd swap out sure oils or sweetness too. I've by no means rechecked the energy once I do swaps – don’t sweat the small stuff, bear in mind that is for all times.

What if I’m after a particular recipe? You can use search filters, add recipes to your favourites checklist or the use the themes to search out one thing particular. Make certain you're utilising the app options to your benefit as this hold issues EXTRA easy


There are over 500 house exercises within the app.

A day by day exercise will pop up for you BUT you're free to choose and select. You can do the day by day exercises, or you are able to do a collection of your personal e.g butt and thigh exercise adopted by a core exercise. There is a spread of lengths with regards to the train classes so should you want to exercise for longer you'll be able to both repeat or select a number of exercises to do one after the opposite.

And in case you are not but a Healthy Mummy 28 Day Challenge member – test it out right here



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