{"id":2721109,"date":"2021-11-30T15:18:35","date_gmt":"2021-11-30T04:18:35","guid":{"rendered":"https:\/\/www.healthyman.com.au\/?p=2721109"},"modified":"2021-11-30T15:18:35","modified_gmt":"2021-11-30T04:18:35","slug":"10-tips-to-drop-your-first-5kg","status":"publish","type":"post","link":"https:\/\/www.healthyman.com.au\/10-tips-to-drop-your-first-5kg\/","title":{"rendered":"10 tips to drop your first 5kg"},"content":{"rendered":"

You know you want to lose weight and eat healthier, but how do you start? We want to help you kickstart your weight loss journey by losing that first 5kg.<\/p>\n

Knowing that you want to make a change can be extremely overwhelming. The more you think about it, the less likely it seems that it\u2019s even possible to shift the excess kilos.<\/p>\n

The important thing is that you take it step-by-step. Healthy weight loss is a jog, not a race. It’s a long-term lifestyle overhaul, not a crash diet.<\/p>\n

Here are some top tips on how to start your weight loss journey and lose the first 5kg whilst staying motivated for the long haul.<\/p>\n

\"5kg\"
Photo by Towfiqu barbhuiya from Pexels<\/figcaption><\/figure>\n

10 tips to help you drop your first 5kg<\/h2>\n
\"alcohol
Image by Gerd Altmann<\/a> from Pixabay<\/a><\/figcaption><\/figure>\n

1. Break it down<\/h3>\n

If you would like to lose 20kg in 12 months, don\u2019t keep telling yourself \u2018I need to lose 20kg\u2019. Instead, break this major goal down into a monthly goal of 2.5 – 5kg which will then build up to the larger goal.<\/p>\n

If you take it in small steps it won\u2019t seem so overwhelming and every time you reach a mini-milestone, make sure you celebrate.<\/p>\n

This will motivate you to keep going. Finally, after hitting each of your goals over a period of time, you will eventually hit your big milestone.<\/p>\n

\"\"<\/p>\n

2. Start buying healthy things in the supermarket<\/h3>\n

It is going to be really tough to kick off your new healthy eating plan if your cupboards, fridge and freezer are all full of chocolate biscuits, soft drinks, ice cream and doughnuts.<\/p>\n

Be kind to yourself, and get rid of anything that could possibly derail your weight loss plans.<\/p>\n

Swap white bread for wholemeal and junk food for vegetables. Get rid of all of the chocolates, biscuits, ice cream, soft drinks and chips and instead make your own healthier snacks.<\/p>\n

With all the unhealthy items gone, you will be less likely to consume them and instead opt for more nutritious food when you feel peckish.<\/p>\n

If other people in your household keep anything that could tempt you in the house, make sure it is in a cupboard out of sight so that you don\u2019t have to look at it all the time.<\/p>\n

\"\"
Photo by Ella Olsson from Pexels<\/figcaption><\/figure>\n

3. Meal prep<\/h3>\n

The Healthy Man 28 Day Fitness Challenge eBook<\/strong><\/a> includes a meal planner that you can tailor so you can use similar ingredients each week, and this also helps keep the cost of groceries down. Losing that first 5kg will be made just a little easier when you prep and plan healthy meals.<\/p>\n

Customise your meal plan around what you already have in your fridge, freezer and cupboards.<\/p>\n

Like we mentioned above, you\u2019re more likely to eat unhealthily \u2013 order a pizza or buy a burger while you are on your lunch break \u2013 if you haven\u2019t prepared your meals for the week.<\/p>\n

By meal planning, not only do you have healthy food available in the fridge and freezer, but it\u2019s also a form of portion control. When you cook for each meal, you may overcook and then go back to the pot and eat the rest. Subconsciously, you could end up overeating<\/strong><\/a>.<\/p>\n

Snacks are often the easiest meals to make in bulk, particularly when you\u2019re time-poor.<\/p>\n

Read more benefits of a weight loss meal plan for men.<\/a><\/strong><\/p>\n

\"Tuna<\/p>\n

4. Keep it simple<\/h3>\n

You don\u2019t have to be baking fancy complicated meals. Have basic snacks such as fruit, nuts, boiled eggs and dips on hand. Don\u2019t overwhelm yourself thinking you have to bake for every snack.<\/p>\n

You may find some recipes expensive because need to buy things you do not already have in your pantry like chia seeds, almonds, coconut oil and quinoa as well as sauces and spices.<\/p>\n

But after the first initial shop, these items become staples and are not something you have to replace each week.<\/p>\n

Try buying ingredients in bulk or stock up from different shops. Markets are also a great place to get cheaper fruit and vegetables.<\/p>\n

\"stop
Image by Christine Sponchia<\/a> from Pixabay<\/a><\/figcaption><\/figure>\n

5. Drink water when you feel hungry<\/h3>\n

Sometimes when you think you\u2019re feeling hunger pangs, it\u2019s actually just your body alerting you that you need water.<\/p>\n

Drinking water regularly helps boost your metabolism, suppresses appetite and it also cleanses your body of waste and reduces the appearance of cellulite.<\/p>\n

When you regularly sip on your water bottle, it stops you from retaining water, which can help you feel less bloated.<\/p>\n

How much water should you drink? And tips to help you drink more!<\/a><\/strong><\/p>\n

\"\"<\/p>\n

6. Use the scales less often<\/h3>\n

Weighing yourself daily can set you up in a negative cycle of \u2018today is a bad day because I put on 600g since yesterday\u2019.<\/p>\n

Your body weight can fluctuate wildly due to things like fluid retention when you’ve drunk more water than usual on a hot day.<\/p>\n

We recommend you weigh in every couple of weeks or even once a month and not rely on just the scales. Use a tape measure to measure your body, as the scales can be deceptive, especially if you’ve built up muscle because muscle weighs more than fat.<\/p>\n

You might also want to take your photo in the same clothes and same position once a month and use that as a way to see how far you\u2019ve come.<\/p>\n

\"\"
Photo by Victor Freitas<\/a> on Unsplash<\/a><\/figcaption><\/figure>\n

7. Find a buddy<\/h3>\n

Find a friend to be your weight loss buddy. This way you can keep each other motivated and inspired. This could be a work colleague, a neighbour, your partner, a relative or a good friend.<\/p>\n

Make sure to communicate your goals to each other as this will help keep you both accountable. You can also then have someone to celebrate with when you lose that first 5kg, 10kg and hit your weight loss goal!<\/p>\n

Or why not jump onto our Facebook support group<\/strong><\/a> and see if you can find a buddy there to help keep you honest? You can send each other private messages or even texts if you felt that this could be helpful.<\/p>\n

\"\"<\/p>\n

8. Use our Healthy Man Meal Replacement shake as a meal replacement<\/h3>\n

Not everyone feels hungry in the morning, but instead of skipping breakfast<\/strong><\/a>, you can start off your day with a Healthy Man Meal Replacement shake.<\/p>\n

Unlike other weight loss shakes, our meal replacement shakes are not only nutritionally beneficial and but super tasty according to these men<\/strong><\/a>.<\/p>\n

These shakes have been carefully formulated, and they\u2019re all-natural, do not contain caffeine, artificial sweeteners, colours, fillers, chemicals or preservatives and are also low in sugar.<\/p>\n

If you want to shift that first 5kg, look no further than The Healthy Man\u2019s Meal Replacement<\/strong><\/a>!<\/p>\n

The Healthy Man\u00a0Meal Replacement Shake\u00a0is available in\u00a0Chocolate<\/a>\u00a0and\u00a0Vanilla<\/a>\u00a0and will:-<\/span><\/p>\n