Easy ways to jumpstart weight loss

How to jumpstart weight loss

How to jumpstart your metabolism for weight loss

Losing weight has never been easy. However, it comes with rewarding benefits, especially to our health.

 

No matter your weight loss goals, be it 15 pounds, 20 pounds, or 30 pounds, it can be done. However, you have to apply the right measures to achieve this.

 

If you especially struggle with a slow metabolism like those with an endomorph body type. You might have tried different ways to lose weight but find yourself still struggling.

 

There are different ways you can use to jumpstart weight loss. In this post, we share with you all the simple steps you can do to finally start losing weight

woman eating after a fast

 

How to jumpstart weight loss

1. Intermittent fasting

Intermittent Fasting is an eating pattern that involves abstaining from foods for a certain period. This can be done daily or every other day. In most cases, this is done for at least 16 to 36 hours.

 

With the 16:8 method being the most convenient for beginners. With this fasting schedule, you fast for 16-hours and only eat for 8 hours.

 

Either way, studies show that intermittent fasting increases the number of calories burnt while you’re at rest. Besides, it boosts the Human Growth Hormone (HGH) that increases and speeds up fat burning.

 

Since you’re eating less food every day with intermittent fasting, this is a great way to jumpstart weight loss.

Chicken

 

2. Eat more protein

Eating high-protein foods is a great way to ensure fullness.

 

Consequently, you crave less, thus eat less. Starting your day with a high-protein breakfast has been proven to lower calories throughout the day.

 

A study conducted on 19 people within three months proved that increased protein intake reduces food intake by up to 30 percent. Calories intake, on the other hand, lowered by as much as 441.

 

The results? Bodyweight reduces by 10.8 pounds!

 

In adolescents, high-protein intake, according to another study, lowers levels of hunger-stimulating hormones. With less food intake, the more pounds you’re likely to lose.

 

High-protein foods include cottage cheese, lean meat, chicken, eggs, peanut butter, yogurt, among others.

cooked beans

 

3. Eat more fiber

To jumpstart weight loss naturally, increase fiber intake. Studies have shown that increasing your fiber intake by 14 grams daily lowers calorie intake by up to 10 percent.

 

Further research shows that one gram of fiber helps cut 0.5 pounds in approximately 80 weeks. Why is this so?

 

During digestion, fiber doesn’t break down. It forms a gel-like substance that slows down digestion and absorption of food. Therefore, you feel full for longer and eat less. A perfect solution when you’re trying to lose weight fast.

 

It’s also recommendable that adults include at least 25 to 38 grams of fiber in their diets daily. Fiber-rich foods include legumes, vegetables such as artichoke.

Avocado

 

4. Eat more vegetables and fats

According to recent studies, eating veggies can help lower the chances of becoming obese by 17 percent. Veggies contain fiber that makes you feel full. Besides, they have other nutrients such as antioxidants, vitamins, as well as minerals.

 

Research shows that every 100 grams of vegetable help you cut 1.1 pounds in approximately 6 months. If you want to jumpstart weight loss, ensure every meal you take has a generous portion of vegetables.

 

Also, incorporate healthy fats into your diet. Chia seeds, avocado, fatty fish, whole eggs, nuts, dark chocolate, and extra virgin olive oil are sources of healthy fats.

 

Such fats are nutritious and healthy and won’t cause weight increase. On the contrary, they increase satiety.

Food journal

 

5. Track what you eat

One of the most common causes of weight increase is not tracking what you eat. Tracking what foods you’re eating in a day helps you avoid overeating.

 

This is why so many people feel like they’re eating healthy but are gaining weight. It’s because they’re not keeping track of all the foods they’re eating.

 

There’re many ways of tracking what you eat. You can use apps such as Cronometerlose it app, or  MyFitnessPal. With these apps, you get to know how many calories you ought to take in a day.

 

Plus, you’ll effectively track your daily meals and snacks to see if they’re in line with your goals. If technology is not your thing, use a diary. Record what you’ve consumed each day.

Woman drinking water

 

6. Drink More Water

Drinking water can help you lose weight. First, it keeps you full eliminating the need to constantly eat or snack.

 

Besides, drinking water boosts resting energy expenditure. That is, the number of calories you burn through water intake. It’s amazing to know that in just 10 minutes of drinking clean water, you increase resting energy expenditure by 24 to 30 percent!

 

Whenever you take 17 oz of water, you burn at least 23 calories. Experts recommend women should take 2.7 liters of water daily while men should take 3.7 liters every day.

 

That’s approximately 124.2 calories lost in a woman, and 170.2 in men every day!

wine bottle

 

7. Reduce your alcohol intake

Alcohol has no nutritional value. On the contrary, it has both long and short-term health effects. In addiiton, most people tend to overeat when drinking alcohol. This extra calorie can easily add up when you drink often.

 

This is why abstaining from it can help you lose weight. However, American dietary recommends limited intake if you can’t avoid it.

 

For both men and women, the National Institute on Alcohol Abuse and Alcoholism recommends taking only one serving of alcohol in a day. For wine, only take 5 ounces. For beer, 12 ounces, and 1.5 ounces if it’s distilled spirit.

 

Also, avoid overly sweet alcoholic drinks and binge drinking.

woman in intense gym workout

 

8.  Vary Your Workout Intensity

Doing the same workout day in day out? Not only are you likely to get bored, but this is not the best way to get the most out of your workout.

 

You want to vary your workout not just in intensity but type and duration. When you’re short on time, use HIIT to maximize your cardio. You get just as many benefits doing HIIT Cardio in 30-minutes.

 

Use low-intensity workouts when you have time on your hands. Because these last for long they don’t need to be as intense.

 

Mixing up the high and low-intensity workout boosts muscle growth and burns calorie.  You end up with fewer pounds, a healthy and strong body.

woman lifting weights in gym

 

9.  Start Lifting Weights

Did you know that the more muscles you have the more calories you burn even at rest? This is why weight training should always be part of your weight loss exercises.

 

The building of muscles highly contributes to raising the rate of metabolism. A higher metabolism, helps you burn more fat hence easy weight loss.

 

Experts say in a day, a single pound of muscle effectively burns 10-20 calories. On the contrary, in a day, a pound of fat burns only 5 calories.

 

10. Reduce Stress

Do you find yourself eating more when you’re stressed? You’re not alone in fact, stress is often a major contributor when it comes to weight gain.

 

This is why reducing stress even though is the hardest thing to do is a must. While life is full of uncertainties. and avoiding stress is not realistic, the goal is to manage it well.

 

Practicing effective stress management skills has long-term benefits in losing weight and keeping it off.

 

You can do this by exercising, which allows your stress cycle to complete. Listening to your favorite music to calm you down or playing your favorite game with friends. 

 

You can also talk about what stresses you with people you trust or therapists.

Types of soda

 

11. Cut back on sweetened beverages

Who doesn’t love a cold Coke on a hot day? Not only are high-calorie drinks delicious, but they’re also always readily available.

 

However, they’re not so great for weight loss. These drinks are often full of added sugars making them very high in calories yet they have no nutrients.

 

This is why you’ll often find yourself drinking bottle after bottle of soda but still not feeling full. Instead, opt for iced water to cool you down. It’s calorie-free and makes you feel full.

 

12. Portion control

If you can’t count calories, reduce your portions. A big part of losing weight is reducing the amount of food we eat. Practicing portion control is one of the easiest ways to do so.

 

The goal of reducing food portions is to help you eat as much as you need and not more. You can start by ensuring you have an equal serving of all macronutrients on your plates. That is carbs, protein, and fats with vegetables.

 

If you find you’re still eating too much, reduce your carbs fast. Don’t be too hard on yourself; eat enough to give your body the strength it needs.

woman sleeping

 

13. Sleep well

Research shows sleeping for at least 7 hours increases weight loss by at least 33 percent. Here’s why, whenever you sleep late, you’ll likely snack or drink coffee with additional sugars.

 

That way, you end up with extra pounds. How about you create a sleeping schedule and strictly stick to it? Also, switch off all distractions such as TV, mobile phone, and laptop at least one hour before your sleep time.

 

Final thoughts on how to jumpstart weight loss

There are several things you can do to jumpstart weight loss. This includes intermittent fasting, adding more protein, fiber, healthy fats, and veggies to your diet.

 

Exercising is a great way to boost your metabolism. You want to vary your intensity for the best results. Other steps you can take include tracking your foods, practicing portion control, reducing stress, and sleeping well.

 

By incorporating some or all these changes you can expect to start losing weight

11 Simple steps to jumpstart weight loss