If you’re thinking about getting into shape, congratulations! You’re taking the first steps on a challenging but rewarding journey. This effort can bring you immense satisfaction, potentially a longer life, and a faster metabolism. While dieting is a straightforward way to lose weight if you stick to it, exercising—especially cardio—is the best way to truly get in shape. The ideal approach combines both dieting and exercise, as this not only helps you lose weight but also keeps your metabolism up in a way that dieting alone cannot achieve.

Your metabolism is essentially the speed at which your body processes energy. When you’re dieting, your metabolism tends to slow down, meaning your body burns fat more slowly, and you’re stuck maintaining the diet for longer periods. Here are seven tips to help increase your metabolism and burn more fat.

1. Consult a Doctor:
Before starting any diet, it’s crucial to see a doctor. Your doctor will likely give you a basic physical examination and might do some blood tests to ensure you’re healthy enough to begin a diet and exercise regimen. Alternatively, you can get blood work done online at a discount and take the results to your doctor. These steps are essential to ensure you can safely start a new diet and fitness program.

2. Avoid Starving Yourself:
Extreme diets that dramatically cut calories might seem like a quick fix, but they can be dangerous and counterproductive. When you stop eating, your body slows down its metabolism to conserve energy, a survival mechanism from our ancestors who faced sporadic food availability. This slowdown means your body burns fat more slowly and muscle mass can decrease.

3. Pace Yourself:
Overdoing exercise, especially if you’re not yet fit, is a common way to get hurt. Straining your body too soon can cause serious injury, whether to your legs, joints, or cardiovascular system. Start by alternating between jogging and walking. Once you gain some endurance, switch to alternating between running and jogging. If you feel faint or dizzy, stop immediately and catch your breath. If jogging is too tough initially, try power walking and gradually build up to jogging.

4. Eat Healthy Foods:
What you eat is as important as how much you eat. Some foods easily turn into fat, while others digest quickly, leaving you hungry sooner. Cut out high-fat foods and consume lean meats only twice a week. Incorporate lots of legumes like peas and beans into your diet for their high protein content, which keeps you full longer. Avoid “white” foods like white rice and bread, which are high in sugar and low in fiber. Fiber aids digestion and keeps you feeling full longer, so include a hefty serving in your daily meals.

5. Watch Your Calorie Intake:
Even if you’re eating healthier, the quantity still matters. Learn the portion sizes, nutritional content, and calorie counts of the foods in your new diet. Aim to cut your daily calorie intake by 10-20% during your dieting period. There are numerous apps available that can help you track this information. Keeping a precise calorie diary ensures you neither overeat nor undereat, both of which can negatively affect your metabolism and health.

6. Mix Up Your Exercise Routine:
Routine exercise can cause your body to adapt, which isn’t ideal for increasing your metabolism. Your workouts should present your body with new challenges. Interval running programs, which alternate between walking, jogging, and running, provide high-intensity training that boosts your metabolism for hours. Combine this with weight lifting for anaerobic exercise, which involves short, intense bursts that also help maintain an elevated metabolism.

7. Incorporate Spicy Foods:
Spicy foods, especially those with hot chilies, can boost your metabolism by increasing your heart rate. However, be mindful of portion sizes; the spiciness of a food doesn’t negate its calorie content!

By following these seven steps, you’ll start burning more calories and getting fit in no time. Just remember to be cautious with both your diet and exercise routines. Stay safe and enjoy the journey to getting healthier!