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Here’s How to Kick Start Weight Loss in 5 Easy Steps

25th March 2022
how to kick start weight loss

Did you know that today nearly 70% of the Australian population is overweight? What is even more worrying is the fact that as much as half of this 70% have been classified as obese. That means 2 in every 3 Australians have a Body Mass Index (BMI) of over 25 (overweight) and 1 in every 3 – have a BMI of 30 and above (obese).

But what do all these figures mean? They mean that the majority of Australians carry much more weight than their bodies can cope with, thus putting their health at an unprecedented test. Bigger risks of developing heart disease, cancer, or diabetes type 2, are just some of the most common examples.

Can we do anything to tackle this serious health issue or is it too late? Well, there is still time to improve the quality of our lives, and the first step is to lose those extra pounds. But how to kick start weight loss in the best possible way? In the following lines, we are going to answer this question.

How to kick start weight loss?

Joining the weight loss journey often seems easier said than done. And if you happen to believe so too, you are definitely not alone. Each year, millions of people around the globe engage in a weight loss program only to fail in the end. Why? Because they do not approach the matter adequately and expect results in no time.

how to kick start weight loss

So, what is the right approach then? How to kick start weight loss and achieve the outcomes you strive for so much? Well, before you consider making any weight loss steps you should embrace the fact that losing weight is a marathon and not a sprint. Only then you will be more likely to take it easy and achieve success in the long run.
Here’s how to kick start weight loss in 5 easy steps.

Step 1: Keep well hydrated

About 71% of Earth’s surface consists of water. And the situation in our bodies is not much different. The human body is made up of approximately 65% water, found in every cell, tissue, and organ. Water takes part in almost every biological process in our organisms and is vital for the preservation of our lives. This is why we should always aim to keep our bodies well hydrated.

But the benefits of the vital liquid do not end there. According to scientific research, water aids weight loss and represents an ideal kick start diet tool. For best results, drink at least 8 glasses of water a day, or about 2 liters. Make sure you carry a bottle of water with you at all times and sip evenly throughout the day. Create the habit to drink a glass of water prior to every main meal.

Step 2: Increase your physical activity

Physical activity offers the best means for keeping our calorie balance at bay. The more you exercise during the day, the less your calorie balance will be before you go to bed. The more negative your calorie balance is, the fewer calories will end up in your fatty tissue. As simple as that! For best results, the World Health Organisation (WHO) recommends we exercise 30 – 60 minutes a day, 4 – 5 days a week.

You can choose between walking, jogging, cycling, swimming, tennis, weight-lifting, pilates, Zumba, mountaineering, or even gardening – the choice is yours. Another great way to fit more exercise into your weekly schedule is whole body vibration – a fitness activity that is performed on a vibration plate. Whatever your preference, start slowly and progress at a gradual pace.

Step 3: Improve your eating habits

We are what we eat! And if you think about it for just a minute, you will realize how much truth that saying contains. A diet consisting predominantly of fatty foods will only contribute to the fat percentage of your body. Guess what a diet made up of lean foods will do to your body?! That’s right – it will make it lean! So, how to kick start weight loss with the help of food?

According to scientific findings, the best kick start diet foods are whole grains, fruits, vegetables, beans, nuts, seeds, and probiotic foods. For better results, reduce the consumption of meat, eggs, and milk products. Avoid confectionery, processed foods, and meat delis. Chew your food slowly and stop when feeling about 80% full. Use smaller dishes and bowls. Get rid of all temptations in your kitchen cupboards.

Step 4: Get proper sleep

This might be less known to most of you, but getting enough sleep during the nighttime has been linked to a healthier BMI. The main reasoning behind this is the fact that when you are well-rested during the day you feel more energized and much more positive. And guess what?! Positive feelings have been associated with healthier food choices and a bigger willingness to engage in physical activity.

For best results, sleep at least 7 – 8 hours per night. Avoid using electronic devices prior to going to bed, as the blue light emitted by the screens has been linked to poor sleeping patterns. Instead try reading a book or listening to relaxing music. Make the temperature in the room convenient for sleep – about 18°C. Choose a proper pillow and use a sleep mask or earplugs for further convenience.

Step 5: Be social

Would you believe it if we told you socialising leads to a better Body Mass Index and aids weight loss? Well, you’d better believe it! Science reveals that keeping positive social contacts has been linked to an improved weight and reduced body fat percentage. Are you still wondering how to kick start weight loss? Make more friends and surround yourself with positive people.
If you are new in town, you can sign up for a cardio workout in the local gym, or attend a healthy cooking class. Check the internet for running groups in your local area, or perhaps join a volunteering event and help others in need. Whatever your preferences or likes, we are sure there is something happening near you as we speak. So what are you waiting for?

Final thoughts

Even though considered a tedious task by many, weight loss is not as difficult as you may think. Losing weight is actually quite easy, provided you take an adequate approach and adopt the right mindset. Whatever your personal weight loss goals, just remember to take it easy and be patient. Losing weight is not a sprint – it is a marathon in which every participant crosses the line as a winner.

So, if you are looking to lose some extra pounds, here’s how to kick start weight loss in the best possible manner: drink plenty of water; increase your physical activity; improve your eating habits; get proper sleep; and surround yourself with positive friendships. The power is within you. Live healthy!

References (in order of appearance)

Dennis, E. A., Dengo, A. L., Comber, D. L., Flack, K. D., Savla, J., Davy, K. P., & Davy, B. M. (2010). Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity (Silver Spring, Md.), 18(2), 300–307.

Kim J. Y. (2021). Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. Journal of obesity & metabolic syndrome, 30(1), 20–31.

Leahey, T. M., Gokee LaRose, J., Fava, J. L., & Wing, R. R. (2011). Social influences are associated with BMI and weight loss intentions in young adults. Obesity (Silver Spring, Md.), 19(6), 1157–1162.

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