How to lose 11kg in 12 WEEKS: How mum, 23, transformed her figure

2022-08-15

How to lose 11kg in 12 WEEKS: How young mum-of-three transformed her figure in just three months – and saved $2,000 on groceries while at it

Emily Velez, 23, a mum-of-three, wanted to lose stubborn postpartum kilos
She had previously lost 40kg but struggled with pesky kilos after pregnancy
Emily used The Healthy Mummy 12-week challenge to lose 11kg in 12 weeks
She saw her overall health improve and managed to complete a 10km run
She ate five healthy meals a day and planning saved her $2,000 on groceries

A young mum-of-three has lost 11.4 kilos in just 12 weeks after pledging to lose a kilo a week, drink more water and stick to a healthy yet substantial meal plan back in May.

Emily Velez, a 23-year-old mum of three boys from rural Queensland, previously lost 40 kilograms using the Healthy Mummy recipes and home workouts but was struggling to shed stubborn kilos after the birth of her four-month-old baby.

The motivated mum signed up for the site’s 12-week challenge which saw her drink three litres of water a day, enjoy five small healthy meals and work towards a goal of a 5km park run through regular walks and jogs.

A young mum-of-three has lost 11 kilos in just 12 weeks after pledging to lose a kilo a week, drink more water and stick to a healthy yet substantial meal plan in May

Emily Velez, a 23-year-old Australian mum of three boys, previously lost 40 kilograms using the Healthy Mummy recipes and home workouts but was struggling to shed stubborn kilos after the birth of her four-month-old baby

At 81kg Emily hoped to weigh in at 75kg at the end of the 12 weeks and smashed that with a final weight of 70kg.

Not only did she achieve her goal, Emily lost 48cm from her body, has seen massive improvements in her overall health, run 10km for the first time and save $2,000 on her grocery bill.

‘We’ve managed to halve our grocery shop stay under $200 a week – we used to spend $350 a week! It’s been especially helpful with all the price hikes,’ Emily said.

‘In the last 12 weeks we’ve saved around $2,000 on groceries alone because we planned everything out and shopped online.’

Breakfast: Smoothie or the Bacon and Avocado Eggs

Snack: Wholemeal Choc chip muffins

Lunch: Smoothie or leftover dinner

Snack: Hidden veggie sausage rolls, salami and cheese crackers or chocolate chip chickpea cookies

Dinner: Creamy bacon and mushroom ravioli, sausage and veggie pasta bake, one pot spaghetti bolognaise or Hawaiian pita pizza

Emily has been using the website’s free recipes to overhaul her health including smoothies, hidden veggie sausage rolls, chickpea cookies and pasta bake.

She said planning and prepping meals was key to her success and always used click and collect at the supermarket to avoid any temptation.

‘Do this so that you don’t have opportunities to stray from your meal plan – if you have every meal planned you won’t go hungry and overeat later in the day,’ she said.

She was also sure to ease in to the workout plan and go easy on her postpartum body.

What are Emily’s top workout tips?

1. Don’t overload yourself! Start off with small goals and build your way up! E.g start with drinking a certain amount of water a day, or a 30 minute walk each day, or swapping your main meals for healthy ones from the site.

2. Get the family involved! If you’re trying to change your lifestyle alone it’s going to be almost impossible to stick to it! Go for family walks, pick meals everyone will enjoy and get the kids involved in your workouts!

3. I did the app’s fit beginner program, a park run every week, a daily walk with the family and short strength workouts at home.

THE TOP FOUR EXERCISES FOR BLASTING BELLY FAT

1. Plank with ball roll

Starting Position: Start in a plank position with feet spread wide apart and arms directly underneath shoulders. Place a ball under your right hand. Keep your upper body strong and engage your core, while keeping your back straight.

Execution: Engage your core by pulling your belly button toward your spine and roll the ball over to your left, cupping the ball with your left hand and placing your right hand down onto the mat. Next, roll the ball over to your right hand again, keeping your core and lower back strong and stable as you lower your left arm to the floor and return to the starting position.

2. Bicycle

Starting Position: Lie on your back with your head and neck relaxed and arms by your side. Bend your knees and lift your legs into the air. Pull knees toward your chest and lengthen your right leg. This is your starting position.

Execution: Breathe in and out throughout the movement. Continue with a ‘riding’ type motion alternating legs

After the 12 weeks Emily saw her energy skyrocket and her health improve inside and out

3. Roll ups

Starting Position: Lie flat on your back with palms facing downward and fingers facing forward. Place your arms overhead and your lower back firmly planted on the floor. Extend through your knees and engage your core muscles.

Execution: Inhale and gently lift your head, neck, and shoulders off the floor. Then exhale as you pull your belly button toward the floor, round through your spine and lift your arms overhead and toward your feet, slowly rolling up to a seated position.

4. Pilates Abdominal Swing

Starting Position: Lie flat on your back with legs in tabletop position and place your hands underneath your thighs.

Execution: Inhale and bring your knees toward your chest. Exhale, lift your head and upper body as you roll forward slightly and lengthen your legs. Repeat exercise.

‘Don’t push yourself 100 per cent into the program from the start (especially if you’re new to this sort of lifestyle) because you will burn out,’ she said.

‘Set yourself small and achievable goals like a 30 min walk three to five times a week, and drinking one to two big bottles of water a day.’

After the 12 weeks Emily saw her energy skyrocket and her health improve inside and out.

‘I have seen so many improvements! I’ve gone down from a size 18 to a 10, my skin has cleared up so much and I’ve been able to do so many things I never thought I could do before,’ Emily said.

Not only did she achieve her goal, Emily lost 48cm from her body, seen massive improvements in her overall health, run 10km for the first time and save $2,000 on her grocery bill

Emily previously lost 40 kilograms in 11 months by following the tips from Healthy Mummy

How to make the healthy banana, raspberry and chocolate chip muffins

Makes 14 muffins

INGREDIENTS

The Healthy Mummy muffins (pictured) are healthy and under 100 calories per muffin

1 large banana

1 egg whisked

1 teaspoon vanilla extract

3/4 cup unsweetened almond milk

1/4 cup Greek yoghurt

2 tablespoons pure maple syrup

2 cups self raising flour

1 teaspoon baking powder

3/4 cup frozen raspberries

2 tablespoons dark choc chips

METHOD

1. Preheat oven to 180 degrees Celsius and line a muffin tray with patty cases.

2. Mash banana, then add the egg, vanilla, milk, yoghurt and maple syrup.

3. Sift in the flour and baking powder and mix gently until combined – don’t over mix, it will make the muffins tough.

4. Fold through raspberries and choc chips.

5. Spoon mixture into patty cases and place in the oven for 15 minutes or until cooked through and slightly browned on top.

6. Cool on a wire rack before storing in an airtight container.

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