If you’re thinking about getting in shape, congratulations! You’re starting a journey that can be tough but extremely rewarding, offering benefits like better health, a longer life, and a faster metabolism. While dieting is a simple way to lose weight if you can stick to it, working out—especially cardio—is typically more effective for getting fit. The best approach is a combination of both diet and exercise, as this helps boost your metabolism, which dieting alone can’t achieve and exercise alone can’t sustain.
Metabolism is essentially the speed at which your body operates. Dieting alone can slow down your metabolism, meaning you’ll burn fat more slowly and need to diet longer. Here are seven tips to help you increase your metabolism and burn more fat.
### Seven Top Tips to Boost Your Metabolism and Burn More Fat
1. **See a Doctor**
Before starting any diet, it’s crucial to see a doctor. They can give you a basic physical exam and possibly some blood tests to ensure you’re healthy enough for a diet and exercise program. You can also get blood work done independently and bring the results to your doctor. This step is important to start safely.
2. **Don’t Starve Yourself**
It’s a common misconception that extreme diets are the best way to lose weight. This approach is not only ineffective but also dangerous. When you significantly reduce your food intake, your body burns its reserves and slows down your metabolism to conserve energy, which leads to slower fat loss and muscle atrophy.
3. **Don’t Push It**
Overdoing exercise can lead to injuries, especially when you’re just starting out. Instead of pushing your body to the brink, pace yourself. Begin with alternating between jogging and walking, and as you get fitter, alternate between running and jogging. If jogging is too hard initially, start with power walking.
4. **Eat Healthy Things**
The type of food you eat is just as important as the quantity. Some foods turn into fat more easily, while others keep you feeling full longer. Avoid foods high in fat and prioritize lean meats (twice a week) and protein-rich legumes like beans and peas. Protein helps you stay full between meals. Also, avoid “white” foods like white rice and bread, which are high in sugar but low in fiber. Fiber aids digestion and keeps you full longer.
5. **Count Calories**
While you should maintain roughly the same amount of food intake, remember that portion sizes and calorie counts matter. Learn the nutritional content and calories of common foods in your diet. Aim to reduce daily calorie intake by 10-20%. Use mobile apps or online tools to keep an accurate calorie diary to ensure you neither overeat nor undereat.
6. **Vary the Sport**
Regularly changing your exercise routine prevents your body from getting too accustomed to it, which helps maintain a higher metabolism. Mix up your workouts with interval training that includes walking, jogging, and running. Combine high-intensity cardio with anaerobic exercises like weight lifting to keep your pulse rate and metabolism high.
7. **Eat Spicy Food**
Spicy foods, especially those with hot chilies, can boost your metabolism by increasing your heart rate, helping you burn calories faster. Just remember to control portion sizes, as the spiciness doesn’t offset the calorie content of the food.
By following these seven tips, you’ll start burning calories and getting fit in no time. The key is to maintain a balance between your diet and exercise. Stay safe and enjoy the journey to a healthier you!