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Jump-Start Weight Loss 2023: 10 Best Ways To Kick Start Weight Loss

Lakshmi Vemuri

Updated on - Written by
Medically reviewed by Kimberly Langdon, MD

jumpstart weight loss

It is quite overwhelming to jumpstart a diet, but all it takes is a few baby steps with realistic goals to achieve healthy habits. Weight loss doesn’t happen overnight. It might take a couple of weeks or even months. But, what makes this journey easy is the right mindset, healthy habits like the right foods, exercise, and weight loss wisdom. If you are wondering how to jumpstart your weight loss journey, this read will help you achieve that. Here are 10 tips to jump-start your diet for two weeks and quickly get back in shape.

How To Kickstart Your Diet For Two Weeks?

  1. Good sleep
  2. Breakfast rich in protein and fiber
  3. Get rid of salt, sugars, and junk food
  4. Nutritious snacking
  5. Prep your meal in advance
  6. Consume healthy fats
  7. Take natural weight loss supplements
  8. A good workout regime
  9. Make use of food trackers
  10. Drink lots of water

Here Are The Best Tips To Jumpstart Your Diet

Losing weight may seem like a tough task to do. But, you can make it a simpler job by practicing a strict diet along with a proper workout regime. While making a diet plan, you would need to follow some practical tips that help you consume the best diet and exclude the foods that may hinder your progress. These tips are dietician-approved and scientifically proven to help you with weight loss efforts.

Good sleep 

If you are thinking weight loss is all about food and exercise, you are so wrong. Getting adequate sleep of eight hours daily can keep food cravings at bay. Lack of sleep can make you crave high-calorie foods. Sleep can control our hunger hormone, ghrelin, and fullness, hormone leptin. 

Sleep deprivation can lead to more ghrelin synthesis in the body. Ghrelin in turn signals our brain to eat more. Simply put, more the ghrelin, more the hunger. In addition to that, sleep deprivation slows down leptin production, which affects our satiety. These changes in the hormone lead to increased appetite and hunger. It leads to overeating and weight gain. 

Short sleep is also associated with increased body mass index according to a study[1]. Longer the wake time, the more opportunities to eat. So turn off your phones at night and make sure to get adequate sleep. 

Breakfast rich in protein and fiber

Breakfast is an important meal for a good reason. It breaks the long overnight fasting period. It also restores the energy that you need to carry out the work. Breakfast boosts alertness with the supply of glucose. A good breakfast is a way to jump-start weight loss as it kickstarts the metabolism and helps burn calories the entire day. 

Make sure to have lots of protein and fiber as a part of breakfast. Add eggs, fruit bowl, nuts, and fresh fruit juices, fiber-rich oatmeal, or cereal. What you eat for breakfast is important, as the wrong food may spoil the diet plan of your entire day. Having fruit products like juice or salad along with breakfast or midmorning snacks gave the best satiety control and appetite control according to this study[2].

Get rid of salty, sugar, and junk food

The first and most important thing in cultivating any habit is to avoid distractions and focus on the positives associated with that habit. So the process of cultivating healthy eating habits can be achieved by avoiding distractions. The distractions here are unhealthy, processed, salty, sugary and junk food.

So, look for all the unhealthy foods in your kitchen and refrigerator and get rid of them. By doing so, you won’t hamper your weight loss efforts. Consuming a small portion of these can trip you from the weight loss plan. Instead, refill with the right foods.

Nutritious snacking 

Snacks are probably the most unhealthy food one tends to consume. So, as mentioned earlier, get rid of store-bought snacks. Snacking is not an escape from consuming unhealthy junk. Snacks can be made healthy by making them fresh at home. You can have mixed nuts, whole wheat crackers, olive oil dip, fruit slices with peanut butter, and Greek yogurt are healthy snack options. 

Carry snacks to your workplace and eat them half an hour before you head back home. This habit will curb insatiable hunger and stop you from rushing into a grocery store. Losing excess weight can get easy when you snack right. Welcome more fruits and veggies into your body to lose unwanted pounds.

Prep your meal in advance 

Pre-sliced fruits and vegetables can save you a lot of time and make losing weight easier. So, slice the veggies and keep them in airtight containers. Make sure to arrange them in your fridge in an order that makes your eyes reach them first so that you grab them for a quick snack. 

If you are a busy person, you can cook all three meals and store them in an airtight container. Meal prepping requires you to decide on what to eat, ahead of time, as it helps you to pick nutrient-rich healthy meal choices with fewer calories. 

Meal preps can also make smaller portions and help you reach weight loss goals. In total, meal prepping comes handy to jump-start weight loss goals. Good meal prep should contain cooked meat, vegetables, nuts, and soups.

Healthy fats for weight loss

Fat was never your enemy when trying to lose weight. But it was portrayed to be the bad one. Thanks to science, studies now show that fat is not all bad. Consuming healthy fats like olive oil, coconut oil, ghee, nuts, fatty fish, cheese, chia seeds, and flax seeds can help you lose weight. 

These fats have omega-three fatty acids and medium-chain triglycerides which keep you fuller for a long time. They keep hunger pangs at bay. Fats provide satiation and reduce the appetite. Fats also help you consume fewer calories.

Natural supplements for weight loss

These natural ingredients can boost metabolism and increase fat burning. Some of the most popular thermogenic supplements are caffeine, capsaicin, green tea, bitter orange, Garcinia cambogia extracts, and thermogenic blends. Consuming them will make you less hungry due to their appetite-suppressing effect. 

Thermogenic blends are available as over-the-counter products. And may contain a single ingredient or a blend of compounds. Make sure to consult a registered dietitian before taking them. And another popular sought out supplement is CBD for weight loss. There are many CBD oils for weight loss on the market you could try. CBD is known to boost metabolism and reduce food intake.

Lifestyle changes that complement your diet

When you are trying to have a healthy and fit body, you must make a few lifestyle changes that support your diet and fitness goals. Don’t put all your focus on diet alone. Also, consider the changes you need to make in your day-to-day life and try to make some healthy habits. Here are some lifestyle tips that have the potential to make your fitness journey better and easier:

A good workout regime

Hit the gym and have a daily routine of workouts. Exercise is the key to losing weight. Exercises like weight training, and cardio can not only burn fat, but also help build strength and muscles. Try to avoid doing the same exercise and try different ones. This will keep you challenged and motivated. 

A good workout plan is exactly what you need to lower your blood pressure, and blood sugar levels. This in turn can prevent heart disease. Workout when combined with the wisdom of sports nutrition can make the whole process a lot easier. Moreover, weight training when combined with good amounts of protein can give you lean muscle and spend more calories. 

Make use of the food tracker 

Keep a food journal to track the foods you eat the entire day. Most people overlook this habit. But tracking it through a mobile app or journal will keep you aware of your eating habits. This tracking needs to be specific and should include the type of food, portion size, time, hunger levels, amount of food, emotions during eating, and calorie count. 

This habit not only makes you aware of portion size, It also helps you cultivate the habit of mindful eating. You can also figure out the eating patterns like overeating during the night or breakfast skipping. It can also help you detect eating disorders like emotional eating.

Drink Lots of water 

This 100% calorie-free drink is your body‘s favorite. Feel free to consume a lot of it. Drinking lots of water may decrease calorie intake and prevent the risk of long-term weight gain and obesity. Higher water consumption is also linked to healthier eating patterns. Water is a natural appetite suppressant. It helps burn calories while also keeping you hydrated.

Water removes toxins from the body and prevents bloating. Moreover, water is essential to burn fat. Observation studies reported that people who drink more water have up to 9% or 200 calories reduced calorie intake. It is also known to play a crucial role in preventing obesity[3]. It is mainly because when you consume water, other than the beverages that are loaded with sugars, you’re avoiding a lot of calories.

Bottom Line

Our weight is a reflection of our diet, sleep, and exercise. Make sure your calories out are more than calories in. And pack your plates with vegetables, more fruits, proteins, and fats. Give your body adequate exercise and rest. Losing weight makes you fitter and smarter. It will also fix your health. Maintaining a good diet needs your discipline and dedication. So, prepare your mindset well before starting out on this journey.


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  1. Taheri, S., Lin, L., Austin, D., Young, T. and Mignot, E. (2004). Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index. PLoS Medicine, [online] 1(3), p.e62. Available at: https://pubmed.ncbi.nlm.nih.gov/15602591/#:~:text=Conclusion%3A%20Participants%20with%20short%20sleep,observed%20with%20short%20sleep%20duration.
  2. ‌Berti, C., Riso, P., Brusamolino, A. and Porrini, M. (2015). Benefits of breakfast meals and pattern of consumption on satiety-related sensations in women. International Journal of Food Sciences and Nutrition, [online] 66(7), pp.837–844. Available at: https://pubmed.ncbi.nlm.nih.gov/26471076/
  3. Daniels, M.C. and Popkin, B.M. (2010). Impact of water intake on energy intake and weight status: a systematic review. Nutrition Reviews, [online] 68(9), pp.505–521. Available at: https://pubmed.ncbi.nlm.nih.gov/20796216/
Lakshmi Vemuri

Medically reviewed by:

Kimberly Langdon

Lakshmi Vemuri holds a bachelor’s degree in Dentistry. She is also a published author of several Food and Wellness books. Lakshmi has a profound interest in alternative medicines, various forms of physical exercise, mental health, diets, and new inventions in medical sciences. Besides being a dentist, Lakshmi is passionate about gardening and is an environmental enthusiast

Medically reviewed by:

Kimberly Langdon

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