12 Tips to Jump Start Your Weight Loss

Here are 12 things that I do when I need to lose weight quickly for an event or need that extra boost of motivation to get back into my routine

What I Do

  1. Empty out my cupboard & fridge, removing all of my biggest trigger foods (namely Malteasers)
  2. Make a shopping list, being sure to include mostly fruit & veggies with a couple of other staples
  3. Drink 2-3L of water every day
  4. Eat ‘bulky’ foods i.e. foods that make you full quickly with less calories like watermelon, spinach, zucchini, cucumber, apples, shakes
  5. Don’t drink unnecessary calories – remove juices, soda’s, milky drinks, & replace with coffee, tea, sparkling water
  6. Meditate & get some fresh air every day
  7. Weigh myself, take my measurements & some honest photos
  8. Reduce screen time (phone, TV, laptop, the whole lot) & buy/borrow a book to read instead – a real, physical book
  9. Track everything I eat, even bites, into MyFitnessPal
  10. Wear my fitness tracker & aim for 10k steps every day (I wear a Garmin Vivoactive HR)
  11. Follow a 20:4 IF schedule (this makes it harder to over-eat as you’re only eating 4 hours of the day, especially if you’re eating bulky foods)
  12. Understand that weight loss requires a calorie deficit – either by reducing calories eaten, burning more, or a combination of both
  13. Be consistent & realistic – give yourself as much time as possible to reach an achievable goal

Bonus: What I Don’t Do

The following is a list of things that I have tried before because I saw it online or read about it being a great idea, but at the end of the day, I don’t want to live the rest of my life following anything from the below list day in and day out:

  1. Only drink liquids
  2. Cut out carbs, fat or sugar
  3. Restrict calories under 1,000, or attempt to burn off everything I eat
  4. Rely on fat burners & supplements (FYI these don’t do anything for the average person that a diet of fresh produce & plenty of water can’t do better)
  5. Do 3+ exercise sessions per day or hours of cardio
  6. Demonise food as being ‘good’ or ‘bad’ (it’s all just energy, but the calorie-density definitely plays a part in what I choose to eat)
  7. Stop going out with friends and family in case I have to eat something I think I shouldn’t
  8. Have an ‘all or nothing’ mentality, where if I eat too much or don’t exercise, I throw away the whole day/week/month or give up completely
  9. Stare in the mirror and pick myself apart
  10. Punish myself if I don’t make my goal
  11. Cut out alcohol (I do however limit what I drink & how much – usually I have a small glass of red wine 3-5 times a week, and I track the calories as part of my daily allowance); if you struggle to control how much you drink, or prefer calorie-heavy drinks, it may be best to avoid them for a little while.

At the end of the day, the most successful strategy is the one you can do every day for the rest of your life & remain as healthy as possible!

Posted by Beth Karikari

Fitness enthusiast, marketing professional, Simpsons extremist

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