10 tips to help you drop a dress size

One of the things the mums in our Healthy Mummy community love to celebrate is when they compare their old clothes with their new ones to see the difference in sizes.

We have some 10 tips to help you drop a dress size or two.



10 tips drop a dress size

1. Bulk up your meals with leafy greens

Asian Pork and Veggie Rice Balls

Asian Pork and Veggie Rice Balls

Instead of filling your plate with rice or pasta, why not try our tip of bulking out your meals with fresh veggies instead.

These fill you up without the calories, meaning you are less likely to reach for a less than healthy snack later.

Leafy greens give you a slow release of energy, unlike something like white rice which can lead to a spike in your blood sugars. This will help to rid your body of toxins which in turn can lead to a more efficient digestive system.

2. Drink LOTS of water

10 TIPS: How to drop your first 5kg

10 TIPS: How to drop your first 5kg

Water is first on the list as it’s the most important and most forgotten ingredient to losing the weight that will help you drop a dress size.

Keep a two-litre bottle on hand at all times. It flushes out toxins, keeps your appetite in check and is the best and cheapest fat burner available.

The wonders of water are endless. It’s not only great for your overall health, it is FANTASTIC for weight loss. Here’s how to squeeze more water drinking into your day.

3. Eat high protein diet

Protein Snacks Collage

Eat more protein ladies. Protein is fab at keeping us feeling fuller for longer.

High protein consumption increases the release of the hormone PYY, the “fullness” hormone – which decreases appetite & promotes the feeling of fullness. Protein also raises metabolic rate and helps you retain muscle mass during weight loss.

Our 28 Day Weight Loss Challenge Recipe Hub is LOADED with high protein snacks and meals to help you along with your weight loss journey.

Get started with these 6 FREE high protein snack recipes

4. Eat more fibre

While you are at it, eat more fibre! Fibre is great for digestion, easing bloating and also helps keep you feeling fuller for longer.

Looking for an easy way to squeeze more fibre into your daily diet? Why not give our Healthy Mummy Smoothies a try.

Our Healthy Mummy Smoothies contain apple pectin, psyllium husks and rice bran fibre – which are fibre-rich ingredients. Our smoothies are loaded with other essential must-have such as Flaxseed meal (healthy fats), Pumpkin seed meal (protein) and Ginger root (metabolism-boosting).

5. Reduce your alcohol

10 alcoholic drinks to AVOID if you want to lose weight

10 alcoholic drinks to AVOID if you want to lose weight

Alcohol can tend to bloat the body, so by replacing your glass of wine with a glass of fizzy water you can expect to see a reduction in your waist and stomach measurements.

As well as additional sugar, alcohol puts extra pressure on your liver to clear out the toxins. This can make it really tough to build muscle, which will help you drop a dress size.

6. Cut down on processed foods

A great way to drop a dress size is to cut down on the amount of processed foods that you eat.

Unlike fresh fruits, vegetables and proteins – processed foods can contain a lot of sugars, salts and fats which can contribute to the dreaded belly bloat.

Things such as soft drinks, biscuits, chips, ice cream, cakes, chocolate bars and muffins are all examples of processed foods that could go on your hit list.

Steer clear of white, carby foods that can cause bloating. Swap white bread for wholemeal wraps, potato for sweet potato or roasted cauliflower and white pasta for wholemeal pasta or zoodles (zucchini noodles).

7. Resistance/ Weight train

Building lean muscle mass will not only make you stronger and protect your bones and joints but it will also help you burn more calories which will then reduce your dress size.

If you want to increase the benefits of your workout and lose weight faster, up the ante with some resistance bands or weights.

Healthy Mummy trainer Wendy Smith explains, “the weights options help to shape and tone your body muscles which tighten your waist and develops lovely toned shoulders your waist looks smaller.”

Read The benefits of using weights for weight loss.

8. Focus on your core

Core muscles create a solid base for your body, allowing you to stay upright and stand strong on your two feet. A strong core enhances balance and stability and underpins almost everything you do.

A good, strong core will enable you to get the MOST out of workouts and see the best results. PLUS there’s the added bonus of a toned, tighten tummy and therefore decrease your dress size.


To help you TARGET and TIGHTEN your core, we have plenty of Core Workout Videos in The Healthy Mummy App. You can target your belly, reduce tummy fat and strengthen your core muscles in just 10 minutes!

Like our Tabata, DanceFit, Butt & Thighs, 28 Days Stronger Programme and Power Yoga workouts, our Core Workout videos are available to 28 Day Weight Loss Challenge members on our Challenge App under the exercise tab.

9. Reduce dairy intake

10 foods to AVOID if you want to lose weight

10 foods to AVOID if you want to lose weight

Lactose intolerance can range from mild to severe, but either way, gas is usually a symptom.

If you are feeling bloated, try limiting the amount of milk, cheese, yoghurt, and ice cream you eat and see if that helps.

If it does, you don’t have to ditch dairy altogether. Drink lactose-free milk, or take Lactaid pills to help your body digest milk products.

10. Avoid overeating

One of the most common causes of bloating is overeating.

Managing your portion sizes can be a very effective way to decrease that uncomfortable bloating feeling directly after a meal.

Need some tips to help prevent overeating read what our mums have to say.

Get recipes, advice and exercises to help drop a dress size today on the 28 Day Weight Loss Challenge!

If you are interested in kickstarting your weight loss and want to improve your energy – not to mention – improve your overall health and wellbeing – our 28 Day Weight Loss Challenge is an awesome program to check out. 

Our 28 Day Weight Loss Challenge includes:

    • 28 days of at home exercise routines (no gym needed) – with video instruction
    • Customisable and breastfeeding friendly meal plans (including a 7 day cleanse)
    • 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!
    • Get DAILY support from tens of thousands of mums on the Challenge with you