The 28 Day Weight Loss Problem – How To Get Began

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

And if you’re simply beginning – right here is an easy run down on how you can get the perfect 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 how you can get began

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

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

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

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


The place do you begin?

Firstly bounce into the app and discover your manner.

  1. Calculate your: BMR

What’s it? – The variety of energy required to maintain your physique performing at relaxation. Bearing in mind your top, age, present weight, aim weight and exercise stage offers and correct studying of what number of energy you want day by day to shed some pounds. If you wish to keep then make your present and aim weight the identical.

Why is BMR essential? To shed some pounds you could 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 stage adjustments.


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

You may calculate your BMR immediately inside your profile part in The Wholesome Mummy App.

I extremely suggest making an attempt to succeed in your energy general, it may be daunting however Wholesome Mummy is a longterm method. This won’t hinder your outcomes, in reality I  received higher outcomes once I ate extra and constantly through the days – e.g brekky, snack, lunch, snack, dinner, dessert. Suppose maintainable pleasing LIFESTYLE. When you gas your physique correctly, it is going to operate extra effectively and in return launch weight and toxins.

What exercise stage do I select?

Sedentary – No-one is sedentary except they’re mattress ridden so you must not less than select evenly lively even in the event you don’t do any structured train.

Average – When you exercise 3+ instances per week

Extremely – When you work out 4+ instances per week


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

Additionally, you will discover that every recipe has full dietary and calorie information which makes issues tremendous straightforward and straight ahead; no further pondering.

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

Do it’s important to depend energy to shed some pounds? The brief reply isn’t any, you don’t need to depend your energy exactly to shed some pounds, I didn’t and misplaced over 30kgs in 9 months.

Firstly nonetheless it’s a good method to be taught the calorie worth of the meals you mostly eat. Because the 28 Day Weight Loss Problem has all recipe information its straightforward to roughly add up the meals you’re consuming. My finest bit of recommendation is don’t stress concerning the minor particulars.


Meal Plans

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

You may select from completely different plans (which change sometimes) if you arrange your profile information – they’re all customisable and generate a buying record for you:

  • Clean
  • Selection
  • Funds/Timesaver
  • Greater Energy
  • Hormone Balancing
  • Vegan
  • Keto
  • Pantry Fundamentals
  • Being pregnant
  • Vegetarian

Do it’s important to comply with them precisely? No!

They’re there to make your OWN. The one proper method to do the 28 Day Weight Loss Problem 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 regulate 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 perfect options in terms of that is BULK SWAPS – I repeat plenty of meals to avoid wasting money and time so bulk swapping it good. I’ve a smoothie for breakfast on a regular basis and prepare dinner double of dinners every evening which accounts for lunch the subsequent day. I additionally select 2-5 snack recipes (muffins, slices and many others) to make every week and fill the remainder with easy issues like an apple, a smoothie, cheese and crackers.

Meal Prep

It’s elective. Each little bit of prep counts and what works for you is what’s finest. You don’t need to prepare dinner in bulk to achieve success. I are inclined to do a bulk prepare dinner each 6-8 weeks to inventory the freezer. Aside from that I prep my dry smoothie elements weekly, prepare 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 further grated veg, pizza bases and many others.


Can I tweak recipes? Sure!

I tweak recipes on a regular basis, utilizing veggie’s I’ve available as an alternative 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, keep in mind that is for all times.

What if I’m after a particular recipe? You should use search filters, add recipes to your favourites record or the use the themes to search out one thing particular. Ensure you are 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 are able to 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’s a vary of lengths in terms of the train periods so in the event 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 if you’re not but a Wholesome Mummy 28 Day Problem member – check it out here





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