If you’re considering getting fit, congrats! Taking the first step is a big deal. It won’t always be easy, but the journey can be incredibly rewarding. Not only could it help you live longer, but it might also boost your metabolism. While dieting is a straightforward way to lose weight—as long as you can stick with it—working out, especially cardio, is the key to truly getting in shape. That said, the best approach combines both. Dieting alone can’t do what pairing it with exercise can achieve: keeping your metabolism fired up.
Your metabolism is basically how fast your body burns energy. When you diet, your metabolism tends to slow down, making weight loss take longer and requiring more patience. To avoid this, here are seven practical tips to rev up your metabolism and shed fat more efficiently.
### 1. Visit Your Doctor
Before diving into any diet or workout routine, it’s smart to check in with your doctor. They’ll likely run some basic tests to ensure you’re healthy enough for a diet and exercise program. If you prefer, you can get bloodwork done through an online service and bring the results to your doctor. This step is about staying safe on your fitness journey.
### 2. Avoid Starving Yourself
Skipping meals or starving yourself might sound like a quick fix for weight loss, but it’s actually a bad idea. When your body doesn’t get enough food, it starts conserving energy instead of burning fat. Your body’s natural defense kicks in, similar to how our ancestors’ metabolisms slowed down during food shortages. This means you’ll burn fewer calories, and over time, even your muscles could take a hit. So, eat enough and eat smart.
### 3. Take It Slow
Pushing your body too hard, too fast can lead to injuries—whether that’s joint pain, muscle strain, or cardiovascular stress. It’s important to pace yourself. If you’re new to exercise, start by alternating between walking and jogging. Once your fitness improves, you can step it up to a mix of jogging and running. And if jogging feels like too much at first, begin with brisk walking. Always listen to your body—if you feel lightheaded or dizzy, stop and rest.
### 4. Focus on Healthy Eating
What you eat is just as important as how much you eat. Swap out fatty foods for lean options, like chicken and fish, and include more plant-based protein such as beans and peas in your meals. High-protein foods keep you feeling full for longer since they digest slowly. Stay away from processed “white” foods like white bread and rice, as they’re high in sugar but lack fiber. Fiber is crucial for digestion, keeps you feeling satisfied between meals, and is harder for your body to process, meaning it helps you stay full longer.
### 5. Keep Track of Calories
While you shouldn’t starve yourself, keeping an eye on portion sizes and daily calorie intake is important. Learn the calorie count and nutritional value of the foods you eat often. Aim to cut your daily calories by 10-20%, just enough to create a calorie deficit but not so much that you risk slowing your metabolism. There are plenty of apps available to help you track calories, making it easier to stay within your goal. This also helps ensure you don’t overeat or undereat, both of which can throw your progress off track.
### 6. Mix Up Your Workouts
Exercise is great, but you need variety to keep your metabolism on its toes. If you stick to the same routine over and over, your body will adapt, and your progress might plateau. Incorporate interval training, where you alternate between walking, jogging, and running. The bursts of high intensity challenge your body and boost your metabolism for hours after. On top of cardio, add in some weightlifting. Unlike aerobic exercises like running, weightlifting is anaerobic, meaning it involves short bursts of effort. The combination of cardio and strength training keeps your pulse and metabolism high.
### 7. Add Some Heat
Believe it or not, eating spicy food can give your metabolism a little kick. Hot chilies, in particular, can help keep your heart rate up and calories burning faster. Just be mindful of portion sizes—spicy food may boost your metabolism, but it doesn’t cancel out high calorie counts.
By taking these steps, you’ll not only burn fat but also strengthen your body. A faster metabolism helps you get more results from your fitness efforts. Just remember to be mindful and safe as you adopt these new habits. Stay consistent, and you’ll be on your way to a healthier, fitter you!