Complete Guide on How to Finally Start Losing Weight

Losing weight can be tricky if you don't know what you're doing - or what you're not doing. Here's what you need to know.
losing weight

Sometimes, it’s really hard to know what exactly should we do to lose a few extra pounds that we got over the Christmas holidays.

There are so many tips out there, so many new diets to try and so many fitness programs to buy. It is hard to know what and if anything will work for you.

There are things that will not work for sure, but also things that will work for almost every healthy person.

Weight loss is a path, you just need to start it, follow its rules and you’ll get to the end sooner or later.

Here are some things you should never do when trying to lose weight.

Don’t – Do Diets

This is definitely not the way to get your weight down. Dieting and following some crazy strict diet plan might bring results at first and you might see a few pounds lost, but when you stop with dieting those pounds will probably come back.

Diets are hard on our bodies. Not eating enough food is bad for our health and it’s giving our body the message that there is an emergency.

So when the duet stops, our body will start gathering fat even faster because it will want to be ready for the next emergency of this kind.

You’ll feel tired and drained from lack of nutrients in your diet and after finishing your diet, you’ll just start eating like before, or even more.

Don’t – Do Hours of Cardio

Cardio is not bad, it is really good for cardiovascular health and everyone should include cardio training in their routine.

But doing hours of cardio exercises like running will not give you the body you want, and you will not lose weight, at least not the weight you want to lose.

If you are combining long cardio sessions with diets you will get an overly tired body and you’ll need longer to recover.

Don’t – Take the Magic “Weight Loss Pill”

I don’t know what should I write here other than – just don’t. They don’t work and they can be dangerous for your health. The only thing you will lose with these is the money from your wallet.

Now when you know what you don’t want to do, let see what you actually need to do in order to get that weight finally start dropping down.

Do – Clean Your Diet

The first step for losing weight is your diet. You can’t eat junk and expect to lose your weight.

As I said, diets are not the way to go, but clean eating is.

You don’t want to starve your body, you want to feed it with the best and most nutritious food and stop feeding it with junk food.

Clean eating means you will eat whole and healthy food like real vegetables and fruits, meat and fish, eggs and dairy and carbs like oats, rice or potatoes.

This means you will not eat junk food anymore, no fries or fried food, no sweets or non-healthy snacks, no sugary drinks.

Check your kitchen cabinets, there are lots of “healthy” snacks you must be eating that are not healthy at all. Healthy cereals full of sugar, biscuits with tons of ingredients that you can’t even pronounce or low fat/high sugar yoghurt drinks that you thought will help you not to gain weight.

Do – Lower Your Expectations

Start small, make changes daily, don’t start with everything you got because you’ll get tired of all the big changes.

Start with one new habit only and when you are comfortable with that habit, add a new one and work on those now. When comfortable, add something else to your routine.

Let yourself go slow because slow will be better in the long term.

You don’t want to do it for a few months and stop, you want it to become a part of your life. That is the only way you can have really long-term results.

Start with exercises you can do, start eating food you like to eat and just go slow.

Don’t beat yourself if you fail, miss a workout or if you eat three doughnuts. Just don’t make these things stop you, return to your healthy habits and be persistent.

Do – Start Doing HIIT Training

High-Intensity Interval Training or HIIT is a way of cardio workouts that are more effective than steady-state cardio in fat loss.

HIIT involves short bursts of high-intensity workouts lasting 15 seconds to 1 minute followed by low-intensity intervals in a duration of 1-2 minutes. You alternate between this kind of exercises until the end of sessions. Sessions last about 20-30 minutes.

HIIT training is the best option to lose more fat in less time. It will fire up your complete system and you will be losing fat for the next 24 hours after a workout. Isn’t that amazing?

HIIT is especially effective when you have that little body fat you want to get rid of because it uses your fat as fuel. It is also great at reducing your appetite after a workout that can be really helpful in controlling your diet.

You can do HIIT training 2-3 times a week.

Do – Strength Training

There are numerous benefits that strength training has on our body.

It can transform our body in many ways including help with weight loss. It will help you build muscles and lose fat at the same time.

High reps with lighter weights can be an effective way of burning fat and building muscles at the same time.

And don’t worry about getting bulky, you will not get bulky from strength training. The only thing that can happen to you is that you will get lean muscle and start to lose weight.

Strength training is an amazing ally in improving your life and health.

It has a big impact on our health, it reduces the blood pressure, improving your blood flow, improving your cholesterol levels, helping in controlling sugar levels and increases your bone density. This is essentially important for women because it is great prevention of osteoporosis later in life.

Make sure to learn the basics first and give your muscles 24-48 hours rest between sessions. Doing strength training 3-4 times a week works great for most people.

Do – Start Sports Activities You Enjoy

Great way to start anything is to start with something you like and enjoy to do.

Maybe you enjoy the certain sport more than anything else or there’s something you always wanted to try.

Any kind of sports activity that you enjoy can be beneficial in helping you get your weight loss started. Football, basketball, tennis or any other sports game can be an effective and fun way of cardio.

Pilates, Zumba classes or pole dancing can do amazing for improving your self-esteem and getting your heart rate up at the same time.

Yoga is great for balance and flexibility, for improving your posture and getting rid of back pain.

Whatever you decide to do, make sure you are enjoying it having fun.

Do – Find Ways to Move More

Next one is easy enough.

Just try to think about how can you start moving more during your daily routine. Any increase in movement means more calories burned, and that is what you are after.

Do – Try to Walk More During Your Day

Walk with kids to school, walk to the grocery store instead of driving or incorporate more walking in your commute. Get out on the bus stop before the usual one and walk from there.

If you can, cycle to work or when doing errands.

Try to sit less and stand more during the day. Standing is burning more calories than sitting. So if you have a sitting job, check if you can get a standing desk or take regular breaks and walk to the kitchen.

The most important thing is to get moving and for sure, your weight will soon go down.

Do – Stay Consistent and Don’t Give Up

Whatever you decide to do, stick with it and be consistent.

Remember that progress doesn’t happen overnight and that you will need time to get the results you want.

Don’t feel bad if you are having bad days if you have eaten lots of junk food or haven’t done exercises for days. Don’t waste your time to guilt and just start moving!!!

Renata Sanko

Renata Sanko

Certified postnatal specialist and a personal trainer with years spent on education and research on how to help women heal their body after birth. I have dedicated myself to help other women regain and heal their body after having a baby...

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Privacy Policy

This is the privacy notice of The Kangaroo Method & Fit by Reny. In this document, “we”, “our”, or “us” refer to The Kangaroo Family Limited trading as The Kangaroo Method and Fit by Reny, 5 Annfield Court, Dublin 15, Ireland, a company registered in Ireland, company registration number 669766 and all our websites including thekangaroomethod.com and fitbyreny.com and all its subdomains.


  1. This is a notice to inform you of our policy about all information that we record about you. It sets out the conditions under which we may process any information that we collect from you, or that you provide to us. It covers information that could identify you (“personal information”) and information that could not. In the context of the law and this notice, “process” means collect, store, transfer, use or otherwise act on information.
  2. We regret that if there are one or more points below with which you are not happy, your only recourse is to leave our website immediately.
  3. We take seriously the protection of your privacy and confidentiality. We understand that all visitors to our website are entitled to know that their personal data will not be used for any purpose unintended by them, and will not accidentally fall into the hands of a third party.
  4. We undertake to preserve the confidentiality of all information you provide to us, and hope that you reciprocate.
  5. Our policy complies with the Data Protection Act 2018 (Act) accordingly incorporating the EU General Data Protection Regulation (GDPR).
  6. The law requires us to tell you about your rights and our obligations to you in regards to the processing and control of your personal data. We do this now, by requesting that you read the information provided at knowyourprivacyrights.org
  7. Except as set out below, we do not share, or sell, or disclose to a third party, any information collected through our website.

The bases on which we process information about you

The law requires us to determine under which of six defined bases we process different categories of your personal information, and to notify you of the basis for each category.

If a basis on which we process your personal information is no longer relevant then we shall immediately stop processing your data.

If the basis changes then if required by law we shall notify you of the change and of any new basis under which we have determined that we can continue to process your information.

1. Information we process because we have a contractual obligation with you

When you create an account on our website, buy a product or service from us, or otherwise agree to our terms and conditions, a contract is formed between you and us.

In order to carry out our obligations under that contract we must process the information you give us. Some of this information may be personal information.

We may use it in order to:

  • verify your identity for security purposes
  • sell products to you
  • provide you with our services
  • provide you with suggestions and advice on products, services and how to obtain the most from using our website

We process this information on the basis there is a contract between us, or that you have requested we use the information before we enter into a legal contract.

Additionally, we may aggregate this information in a general way and use it to provide class information, for example to monitor our performance with respect to a particular service we provide. If we use it for this purpose, you as an individual will not be personally identifiable.

We shall continue to process this information until the contract between us ends or is terminated by either party under the terms of the contract.

2. Information we process with your consent

Through certain actions when otherwise there is no contractual relationship between us, such as when you browse our website or ask us to provide you more information about our business, including our products and services, you provide your consent to us to process information that may be personal information.

Wherever possible, we aim to obtain your explicit consent to process this information, for example, by asking you to agree to our use of cookies.

Sometimes you might give your consent implicitly, such as when you send us a message by e-mail to which you would reasonably expect us to reply.

Except where you have consented to our use of your information for a specific purpose, we do not use your information in any way that would identify you personally. We may aggregate it in a general way and use it to provide class information, for example to monitor the performance of a particular page on our website.

If you have given us explicit permission to do so, we may from time to time pass your name and contact information to selected associates whom we consider may provide services or products you would find useful.

We continue to process your information on this basis until you withdraw your consent or it can be reasonably assumed that your consent no longer exists.

You may withdraw your consent at any time by instructing us at [email protected] However, if you do so, you may not be able to use our website or our services further.

3. Information we process for the purposes of legitimate interests

We may process information on the basis there is a legitimate interest, either to you or to us, of doing so.

Where we process your information on this basis, we do after having given careful consideration to:

  • whether the same objective could be achieved through other means
  • whether processing (or not processing) might cause you harm
  • whether you would expect us to process your data, and whether you would, in the round, consider it reasonable to do so

For example, we may process your data on this basis for the purposes of:

  • record-keeping for the proper and necessary administration of Fit by Reny & The Kangaroo Method
  • responding to unsolicited communication from you to which we believe you would expect a response
  • protecting and asserting the legal rights of any party
  • insuring against or obtaining professional advice that is required to manage Fit by Reny & The Kangaroo Method
  • protecting your interests where we believe we have a duty to do so.

4. Information we process because we have a legal obligation

We are subject to the law like everyone else. Sometimes, we must process your information in order to comply with a statutory obligation.

For example, we may be required to give information to legal authorities if they so request or if they have the proper authorisation such as a search warrant or court order.

This may include your personal information.


Specific uses of information you provide to us


5. Information provided on the understanding that it will be shared with a third party

Our website allows you to post information with a view to that information being read, copied, downloaded, or used by other people.

Examples include:

  • posting a comment or forum message
  • tagging an image
  • clicking on an icon next to another visitor’s message to convey your agreement, disagreement or thanks

In posting personal information, it is up to you to satisfy yourself about the privacy level of every person who might use it.

We do store it, and we reserve a right to use it in the future in any way we decide.

Once your information enters the public domain, we have no control over what any individual third party may do with it. We accept no responsibility for their actions at any time.

Provided your request is reasonable and there is no legal basis for us to retain it, then at our discretion we may agree to your request to delete personal information that you have posted. You can make a request by contacting us at [email protected]

6. Complaints regarding content on our website

We attempt to moderate user generated content, but we are not always able to do so as soon as that content is published.

If you complain about any of the content on our website, we shall investigate your complaint.

If we feel it is justified or if we believe the law requires us to do so, we shall remove the content while we investigate.

Free speech is a fundamental right, so we have to make a judgment as to whose right will be obstructed: yours, or that of the person who posted the content that offends you.

If we think your complaint is vexatious or without any basis, we shall not correspond with you about it.

7. Sending a message to our support team

When you contact us, whether by telephone, through our website or by e-mail, we collect the data you have given to us in order to reply with the information you need.

We record your request and our reply in order to increase the efficiency of our business.

We keep personally identifiable information associated with your message, such as your name and email address so as to be able to track our communications with you to provide a high quality service.

8. Complaining

When we receive a complaint, we record all the information you have given to us.

We use that information to resolve your complaint.

If your complaint reasonably requires us to contact some other person, we may decide to give to that other person some of the information contained in your complaint. We do this as infrequently as possible, but it is a matter for our sole discretion as to whether we do give information, and if we do, what that information is.

We may also compile statistics showing information obtained from this source to assess the level of service we provide, but not in a way that could identify you or any other person.

Use of information we collect through automated systems when you visit our website


9. Cookies

Cookies are small text files that are placed on your computer’s hard drive by your web browser when you visit any website. They allow information gathered on one web page to be stored until it is needed for use on another, allowing a website to provide you with a personalised experience and the website owner with statistics about how you use the website so that it can be improved.

Some cookies may last for a defined period of time, such as one day or until you close your browser. Others last indefinitely.

Your web browser should allow you to delete any you choose. It also should allow you to prevent or limit their use.

Our website uses cookies. They are placed by software that operates on our servers, and by software operated by third parties whose services we use.

When you first visit our website, we ask you whether you wish us to use cookies. If you choose not to accept them, we shall not use them for your visit except to record that you have not consented to their use for any other purpose.

If you choose not to use cookies or you prevent their use through your browser settings, you will not be able to use all the functionality of our website.

We use cookies in the following ways:

  • to track how you use our website
  • to record whether you have seen specific messages we display on our website
  • to keep you signed in our site
  • to record your answers to surveys and questionnaires on our site while you complete them
  • to record the conversation thread during a live chat with our support team

Please read our Cookies Policy to find more info about cookies we use and how they are used.

Read the Cookie Policy >>

10. Personal identifiers from your browsing activity

Requests by your web browser to our servers for web pages and other content on our website are recorded.

We record information such as your geographical location, your Internet service provider and your IP address. We also record information about the software you are using to browse our website, such as the type of computer or device and the screen resolution.

We use this information in aggregate to assess the popularity of the webpages on our website and how we perform in providing content to you.

If combined with other information we know about you from previous visits, the data possibly could be used to identify you personally, even if you are not signed in to our website.

11. Our use of re-marketing

Re-marketing involves placing a cookie on your computer when you browse our website in order to be able to serve to you an advert for our products or services when you visit some other website.

We may use a third party to provide us with re-marketing services from time to time. If so, then if you have consented to our use of cookies, you may see advertisements for our products and services on other websites.

Disclosure and sharing of your information


12. Information we obtain from third parties

Although we do not disclose your personal information to any third party (except as set out in this notice), we sometimes receive data that is indirectly made up from your personal information from third parties whose services we use.

13. Third party advertising on our website

Third parties may advertise on our website. In doing so, those parties, their agents or other companies working for them may use technology that automatically collects information about you when their advertisement is displayed on our website.

They may also use other technology such as cookies or JavaScript to personalise the content of, and to measure the performance of their adverts.

We do not have control over these technologies or the data that these parties obtain. Accordingly, this privacy notice does not cover the information practices of these third parties.

14. Data may be processed outside the European Union

Our websites are hosted in United States of America.

We may also use outsourced services in countries outside the European Union from time to time in other aspects of our business.

Accordingly, data obtained within Ireland or any other country could be processed outside the European Union.

For example, some of the software our website uses may have been developed in the United States of America or in another country.

We use the following safeguards with respect to data transferred outside the European Union:

  • We only work with industry-standard providers and services such as Google, Facebook, Drip, Vimeo, MemberPress, ThriveCart or similar.
  • We make sure that every service we use in this respect is GDPR compliant themselves, based on their self-declaration provided via their website.

Access to your own information


15. Access to your personal information

  • At any time, you may review or update personally identifiable information that we hold about you, by signing in to your account on our website.
  • To obtain a copy of any information that is not provided on our website you may send us a request at [email protected]
  • After receiving the request, we will tell you when we expect to provide you with the information, and whether we require any fee for providing it to you.

16. Removal of your information

If you wish us to remove personally identifiable information from our website, you may contact us at [email protected]

This may limit the service we can provide to you.

17. Verification of your information

When we receive any request to access, edit or delete personal identifiable information we shall first take reasonable steps to verify your identity before granting you access or otherwise taking any action. This is important to safeguard your information.

Other matters


18. Use of site by children

  • We do not sell products or provide services for purchase by children, nor do we market to children.
  • If you are under 18, you may use our website only with consent from a parent or guardian

19. Encryption of data sent between us

We use Secure Sockets Layer (SSL) certificates to verify our identity to your browser and to encrypt any data you give us.

Whenever information is transferred between us, you can check that it is done so using SSL by looking for a closed padlock symbol or other trust mark in your browser’s URL bar or toolbar.

20. How you can complain

  • If you are not happy with our privacy policy or if have any complaint then you should tell us by email. Our address is [email protected]
  • If a dispute is not settled then we hope you will agree to attempt to resolve it by engaging in good faith with us in a process of mediation or arbitration.
  • If you are in any way dissatisfied about how we process your personal information, you have a right to lodge a complaint with the Data Protection Commissioner in Ireland. This can be done at https://www.dataprotection.ie/docs/complaints/1592.htm

21. Retention period for personal data

Except as otherwise mentioned in this privacy notice, we keep your personal information only for as long as required by us:

  • to provide you with the services you have requested;
  • to comply with other law, including for the period demanded by our tax authorities;
  • to support a claim or defence in court.

22. Compliance with the law

Our privacy policy has been compiled so as to comply with the law of every country or legal jurisdiction in which we aim to do business. If you think it fails to satisfy the law of your jurisdiction, we should like to hear from you.

However, ultimately it is your choice as to whether you wish to use our website.

23. Review of this Privacy Policy

We may update this privacy notice from time to time as necessary. The terms that apply to you are those posted here on our website on the day you use our website. We advise you to print a copy for your records.

If you have any question regarding our privacy policy, please contact us.

This Privacy Policy was last updated in April 2020.

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