You may have heard about the awesome 12 Week Challenge and want to know what it’s all about… We run to give our mums extra motivation and accountability, as well as extra support.
But what if we told you, you could lose 10kg in 12 weeks?! Yep, it’s totally achievable.
The 12 Week Challenge consists of following three conventional 28 Day Weight Loss Challenges, but for those taking part, they will pledge their 12 week goal, and along with receiving a free 12 Week Challenge Tool kit ebook, two lucky people will get the chance to win $1,000 each!
They’ll also have access to a 12 week Private Support Group on Facebook, where there will be weekly prizes drawn and where they can chat with other mums taking part in the 12 Week Challenge and get regular support emails.
10 top tips on how to lose 10kg with the 12 Week Challenge
1. Watch your portion control
Portion control is one of the most important factors in weight loss, weight maintenance and weight gain, especially when you are trying to lose weight.
The Australian Dietary Guidelines recommends that you eat from a variety different food groups each to get a range of vitamins and nutrients to support your health.
Our 12 Week Challenge gives you access to thousands of healthy recipes for you to choose from – family friendly as well!
2. Move more
For some people, a daily walk and some weekly strength training are enough to see great results.
But for others, you might need to get more of a sweat on to see the benefit. Try alternating your walks with jogging or a light run. Increase your strength training as this helps to build muscle which means you will burn more calories even from your daily movements.
Need a bit more structure? Then the 12 Week Challenge has daily exercise plans and videos to follow – all on our convenient Healthy Mummy App.
3. Ditch processed foods
Cut out processed food and things like white bread, rice and pasta and have wholegrain and wholemeal versions instead which are high in fibre and vitamins.
4. Include metabolism boosting foods in your diet
Get your insides to do all the work. Fire up your metabolism and the calories will burn themselves. Read our top picks for metabolism boosting foods here.
5. Get support
Try chatting to a friend or another mum who has lost weight. Pick their brain and see if they have any insight for you about anything you are missing or not doing.
Be inspired by the mums in our community in our 12 week Private Support Group on Facebook. They will share tips, advice and their stories on the page.
6. Meal prep
If you are looking for a more structured plan to follow, then try our 12 Week Challenge (which is breastfeeding friendly but is also suitable for all mums whether you are breastfeeding or not). It helps you get prepared and encourages you to meal prep – meal preparation equals healthy eating.
The challenge offers you over 6,000 recipes, customisable meal plans and over 500 exercises and it is made for BUSY mums.
7. Stay focused
One day at a time is all we can do. Don’t let a bad day turn into a bad week. So if you have a slip up, dust yourself off and remember that tomorrow is another day closer to your goal!
8. Increase protein and fibre
Ensure that you are eating enough protein in your meals and snacks. This helps you to feel fuller for longer and gets your metabolism firing. Think nuts, LSA, boiled eggs, poached chicken, natural peanut butter, tofu.
We have over 5,000 protein and fibre rich & family friendly recipes on our 28 Day Challenge.
Another quick way to boost your protein is through our Almond and Date Protein Bliss Balls recipe.
9. Avoid sugar
Reducing your added sugar intake is one of the FASTEST ways to lose tummy fat, reduce calories, increase energy, improve your skin and lose excess kilos. Sugar is hidden EVERYWHERE. Here are ten simple food swaps to help reduce your sugar intake.
10. Sign up to the 12 Week Challenge
Want to shift your baby weight but feel like you have NO TIME in your day to exercise and eat healthily? That’s where the Healthy Mummy’s 12 Week Challenge can help.
Our Challenge entails:
- 12 weeks worth of at home exercise routines (no gym needed) – with video instruction
- Customisable 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.
Want to know more?
Check out some AWESOME results from mums on our 12 week challenge!
1. Cassandra Perrin – lost 30 kilos and 80cms on the 12 Week Challenge
Cassandra is 41 from Bredbo in NSW and is mum to 6 beautiful children aged 19 to 6 years old. She admits that pouring her heart and soul into her amazing family for the last 22 years meant that she lost herself a bit along the way.
In fact, Cassandra says that following a couple of stressful pregnancies, special needs children and dealing with the challenges of them as teenagers, led to her weight gain.
“I got depressed and it was a vicious cycle. I was stoked when the 12 challenge was announced as this was what I needed,” she says.
“I had 12 weeks of support and accountability with a group of women who were all there doing the same thing, I could do it in the safety of my home and still be connected to a support system of an amazing community and be held accountable each week with my weigh-in, measurements and progress photos.
“I didn’t have to go to a gym. As a morbidly obese lady with social anxiety and depression, this was amazing. I was excited to be a part of a community and still be hidden.”
2. Kirsty Whitehead – lost 18.5 kilos and 72 cms on the 12 Week Challenge
Kirsty Whitehead has lost a whopping 18.5 kilo and 72cm on the 12 Week Challenge – find our budget offer to join here! The 39-year-old SA-based mum has been following the 28 Day Weight Loss Challenge since 2015 and had lost 38.9kg in total.
“Just before the 12 Week Challenge was announced I made a decision to focus on ME and my wants. The timing was perfect and I wanted to give it my all,” she says.
“My pledge was to be committed to myself. To not give up, to focus on my whole self, my physical, emotionally and also my inner health. To lose 10 kilos.”
See more of Kirsty’s story here.
3. Christine Hamman – lost 13 kilos on the 12 Week Challenge
Christine Hamann has lost 13kg and 32cm in just 12 weeks on the 12 Week Challenge – find our budget offer to join here!
The South Australian-based mum-of-three decided to sign up to the Challenge because she needed to give herself a kick start.
“I had become complacent on my health journey and the scales were slowly starting to rise again,” she admits.
“My pledge was to lose 5kgs and to stay consistent the whole way through and I surpassed my pledge and lost 13kg and 32cm.”
4. Cyrstal Joy Maguire – 11.2 Kilos
This Grafton-based mum has lost 11.2kg in JUST 12 weeks on The Healthy Mummy’s 12 Week Challenge – find our budget offer to join here!
Crystal has been following the 28 Day Weight Loss Challenge since the end of April 2021 but really started it when the 12 Week Challenge started in May 2021.
“I decided to join as I saw a photo of me full length on our holiday in April 2021 and it was so terrible that I said I couldn’t look like this anymore and my son needs a healthy fit mum to keep up with and not to be an embarrassment to my son,” she says.
5. Jasmine Ready – 10.5 kilos
What a transformation Jasmine Ready has had on the 12 week Challenge – find our budget offer to join here ,losing 10.3kg and 37cm off her body!
The Queensland-based mum has been a member of the 28 Day Weight Loss Challenge since 2016 and has lost a grand total of 39kg in that time!
Jasmine signed up to the 12 Week Challenge because she wanted to lose between 10-12kg and fit in her dress!
“Amazingly, the dress was able to do up at six weeks and I changed my pledged for the other six weeks to get my back rolls gone,” she says.
“Now, I am stronger and fitter every week and keep heading towards my goal. I used the app for everything during the 12 Week Challenge and continued on using it.”
6. Vanessa Teakle –had a 7.3 kilo weight loss on the 12 Week Challenge
Vanessa Teakle managed to lose 7.3 kilos on the 12 week challenge – find our budget offer to join here!
This mum of two children from Geelong in Victoria pledged to stay consistent and work out at least 3 times a week.
Her efforts more than paid off with her not only losing 7.3 kilos, but also 20cm from her body.