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Jumpstart Weight Loss: 21 Small Changes to Help

Woman preparing a healthy meal with grocery store foods.

Are you ready to start getting healthy and lose weight? Do you want to jumpstart your weight loss journey?

We applaud you for wanting to do so as getting started is the hardest part!

Achieving a healthy weight helps prevent heart disease, diabetes, arthritis, and some cancers. It also helps control cholesterol, blood pressure, and blood sugar.

To help, we’re sharing some habits and tips you can adapt to jumpstart weight loss. Our encouragement is to take it day by day until these habits feel second nature. If one day doesn’t go well, there is always tomorrow!

So, here’s our twenty-one healthy tips to jumpstart your weight loss journey:

 

21 Tips To Kickstart Weight Loss

 

1) Drink lots of water

Staying hydrated is important!

No matter how diligent you are with your diet and workouts, it’s hard to reach your weight loss goals if you aren't hydrated enough!

Aim to drink 64 ounces or more of water every day. Here are some tips to help you get your H20 in:

  • Always have water on hand. Get a nice water bottle and carry it with you wherever you go.
  • Not a fan of water? Add some flavoring to it. Try adding mint, cucumbers, berries, lemons, or limes.

2) Have a good breakfast

Person enjoying a healthy breakfast while on a Profile by Sanford plan.

Breakfast is called the most important meal of the day for a good reason. It replenishes essential nutrients and glucose supply to boost your energy level and alertness throughout the day.

Choosing a high-protein breakfast meal plan can help to boost metabolism for weight loss.

It’s important enough not to skip. Multiple researchers have found that skipping breakfast increases the risk of health issues. These include obesity, diabetes, high cholesterol levels, high blood pressure, and other heart diseases.

Some people skip breakfast because they find it time-consuming to prepare, and they thought it would ruin their diet. If your mornings are busy, plan and prepare your breakfast meals in advance so you won’t have to risk skipping them. Make sure to have a healthy breakfast meal plan to work off of.

Here are a few ideas for an easy and quick breakfast:

  • You can grab whole wheat bread with some high-protein peanut butter.
  • Quickly mix some hot instant oatmeal with milk and top it with a diced apple.
  • Enjoy a lower-carb Profile pancake in a mug!
  • Prepare a super easy twist on Profile’s Chocolate Brownie Shake the night before. Enjoy a “Brownie Batter Overnight Oats” in the morning.

3) Stay away from the unhealthy trigger food

Open your refrigerator, cabinets, and even drawers. Inspect all the food and ask yourself these questions: Are these foods healthy for me? How will I feel after I eat these foods? Will I lose control if I eat this food? Will I crave eating this over and over again?

If you answer yes to any of those questions but still have a goal weight to achieve, you can donate or give those tempting foods away. These trigger foods can cause overeating, weight-loss plateau, unhealthy eating habits, and eventually breakage of your weight loss efforts.

 

4) Eat your veggies

We encourage you to eat 4+ cups of veggies daily. Eating a variety of vegetables every day will ensure you get all of the health benefits they have to offer. Here are some ways to prep and spice up veggies in your diet:

  • Try grilling them. This method locks in flavor and caramelized veggies to give them a crispy sweetness. Drizzle them with olive oil and dash on your favorite seasoning. Place directly in a grilling basket or wrap in tinfoil to lock in heat.
  • Looking for convenience? Keep steam-in bag vegetables from the grocery store’s frozen food section on hand. Steamed veggies are full of minerals and vitamins.

5) Keep portions in mind

While it’s significant to fuel your body with the right foods, it is also crucial to eat the right amounts. How many servings are in the portion you chose to eat?

When you know the size of a serving and understand how many servings you should eat, you can choose healthy portions. You’ll also avoid including unnecessary food in your grocery list.

Here is a way to measure your portion sizes:

  • Food scale: This is one of the most accurate tools when it comes to measuring portions. Weighing your food can help you learn about the amount of food that fuels you and keeps you full.

6) Eat Healthy Snacks

If you get hungry in the middle of the day, you can include some healthy and low-calorie snacks. Fruits, nuts, young soybeans, and carrots are all great options for your meal plan. You may want to choose from one of Profile’s favorite on-the-go snacks. Avoid junk food like cookies or chips.

 

Woman working out on a treadmill.

 

7) Get Active

If you’re a workout newbie, we encourage you to build small amounts of activity into your day-to-day routine to jumpstart weight loss. Some great low- to moderate-impact activities you can try include walking, biking, yoga, swimming, hiking, and weight training.

Another way to add activity into your life is to spend 10 minutes getting your heart rate up multiple times throughout the day. Get creative! Try:

  • A quick walk around the yard
  • Do some squats as dinner cooks
  • A family dance party in the living room

To maximize the health benefits of exercising, do it within 64% to 93% of your maximum target heart rate. 

 

8) Before you eat, think: ‘Am I really hungry?’

Navigating between hunger and eating food in response to your emotions can be challenging. As you work toward your health goals, it’s important to learn how to distinguish between emotional cues and real hunger cues.

When you think about the feelings that lead you to eat, are there other activities you can do instead? Here is one example:

  • Bored or lonely? Instead of reaching for your favorite food, give a family member a call or friend. We call this the alternative approach.

9) Fuel up on electrolytes

As you work on your weight loss, you’re going to lose water weight and electrolytes. What exactly are electrolytes, and why is it essential you replenish them? Electrolytes are minerals capable of carrying an electric charge.  

Your cells and organs need them to function correctly. Here is how you can replenish them:

  • H2Energy. We created a drink mix that includes electrolytes. Individually packaged, these are super easy to carry with you to use when needed. They provide your body with electrolytes, vitamins, minerals, and a caffeine boost.

10) Choose homemade meals

Eating homemade meals instead of eating out increases your chance of achieving positive results on your weight loss plan. You can easily control your meal portions and your intake of sugar, fat, sodium, and calories.

If you’re working in an office, prepare your meal in advance at home so you can bring it to work.

But that doesn’t mean you can’t treat yourself once in a while. You can still reward yourself with fancy foods in moderation to avoid overly restricting yourself and the possibility of binge eating.

You can take these steps to better plan and prepare your healthy meals at home:

  • Identify potential challenges. Take a look at your calendar, look at the week ahead, and identify what meals will be the hardest to get in.
  • Find healthy recipes you’ll love to eat for the week ahead. Take your pick from our 30 favorite recipes or our Real Food For Real Dudes cookbook!
  • Create a shopping list to know what exactly you’ll buy. when you visit the grocery store and avoid the temptation of buying unnecessary food.
  • Portion out your meals by storing them into individual containers. Doing so prevents you from binge eating and makes it convenient for you to grab food on the go.

11) Tell your friends and family about your weight loss plans

Isn’t it more motivating to have a loved one encouraging you along the way to your weight loss goals? Remember to share this with the people in your life who will be supportive.

Some friends may unintentionally sabotage your weight loss efforts, which may cause you to have an unhealthy relationship with food. It’s best to share your goals and progress with friends and family who care about you.

 

Man drinking protein shake as a meal replacement.

 

12) Consider meal replacements

When you’re on a diet, there are some days when you just want a simple, uncomplicated meal without overthinking the nutritional content.  

That’s when a meal replacement such as a protein shake or a nutrition bar comes in handy. It's simple and already has a good amount of nutrients on it without requiring any preparation time.

 

13) Buy some nice workout clothes

Workout OOTDs (outfit of the day) are a thing nowadays. There’s nothing more motivating than looking good and feeling comfortable while working out. You can use new workout clothes to reward yourself as your body reaps the benefits of your healthy lifestyle.

 

14) Get a good amount of sleep

Ample sleep isn’t only good for your skincare. It can also help in your weight loss journey!

A study presented at the American Heart Association shows that sleep and weight gain are linked together. Women who slept only for 4 hours eat 329 additional calories the next day than they did after they slept 9 hours. Men, on the other hand, ate 263 calories more.

People who sleep less tend to crave more food the next day. So, if you’re on a diet to lose weight, make sure to be generous in your sleeping hours!

 

15) Don’t be too restrictive on your diet plans

There will be days when you will not want to stick to your diet or exercise habits. If you have an “off” day, you might feel bad about it and overly restrict yourself to lose weight.

Weight management does not need to be super-restrictive. A structured diet is okay. Overly limiting your carb and calorie intake, however, can cause overeating and unwanted weight gain later on.

A restrictive diet with super low-calories is not healthy either. Don’t be too hard on yourself if you have a bad eating day. Get back on track the next day.

 

16) Create a diet food journal

One of the most effective weight management tools is a detailed food journal for your weight loss plans. Specify the type of food, quantity, time, and place. Document your hunger levels and emotions.

Doing so makes you more aware of your efforts to achieve your body goal. It also helps monitor yourself whenever you’re emotionally and mindlessly eating.

 

17) Use the stairs whenever possible

If you’re in an office or living in a residential building, you can opt to take the stairs instead of riding an elevator. Climbing the stairs for at least two to three minutes per day can burn enough calories to offset the average American's annual weight gain of one to two pounds a year.

Climbing 20-34 floors of stairs per week or 3-5 floors daily can reduce your chances of stroke by 29%.

 

18) Use a fitness tracker

Having a fitness tracker is another great way to jumpstart weight loss. It helps you to be more in control of your health. It provides you with necessary data related to your eating, sleep, and workout habits.

Aside from the number of steps you’re taking daily, a fitness tracker also monitors the following:

  • Amount of calories you’re burning
  • Hours of sleep you’re getting
  • Resting heart rate
  • Eating habits related to your weight loss

Profile’s Journey App captures all of this information for you and more—and even links with your Apple Health App.

 

19) Lighten up your coffee

If you’re an avid coffee drinker, you don’t need to worry about letting it go. You just need to change how you make it by decreasing the number of calories in your cup.

You can use unsweetened or low-fat milk, sugar-free sweeteners, or a dash of cinnamon for flavor on your regular cup of coffee. You can also add one of Profile’s delicious protein powders as an alternative to creamer.

 

20) Join support groups

Weight management can be quite challenging for people who have insufficient support. Putting yourself under too much pressure and doing DIY weight loss activities won’t do you any good.

Instead, seek help from a support group, dietitian, or health coach as soon as possible. They can help you find what works best for you to achieve your weight loss goal. You can also rely on them whenever you’re struggling or falling back into your old unhealthy habits.

 

21) Keep positive vibes all day every day

As you navigate the journey to a healthier you, positive self-affirmations can help you keep going. This is your journey, and no one fully understands the depths of your strengths like you do. We encourage you to do the following to help motivate yourself:

Write it all down in your weight loss journal. Jot down one to three positive qualities about yourself. Now, write out some self-affirmations. Each statement should start with “I am” followed by the qualities you listed above. For example, I am strong. Re-visit these on days you need an extra boost!

 

Jumpstart your weight loss today!

Losing weight is not as easy as counting one to three, but it shouldn’t feel too overwhelming to manage. A healthy diet, regular exercise, and lifestyle changes are at the core of any weight loss journey.

To get the best results, consult with a healthcare professional and a weight loss specialist to know the right plan for you. Follow our 21 tips to help you kickoff your weight loss journey.

Ready to take a step towards a healthier you? Jumpstart your weight loss with SEVEN by Profile, a 7-day, all-inclusive trial to experience the power of the Profile by Sanford program.

Our health experts here at Profile are passionate about leading you through your fitness journey success and lasting lifestyle changes.