7 Simple steps to get in shape fast

Have plans to get in shape? If you plan to lose a couple of extra pounds and improve your overall health, the first thing you should pay attention to is boost your metabolism. If it’s slow no diet will give you the desired result. Here are 7 simple steps that will help you boost your metabolism and lose weight naturally. Try to make them a habit and the result won’t disappoint you.

1. Drink more water

If you don’t drink enough water; your body burns fewer calories and your liver works harder to restore the water balance. To speed up your metabolism drink more water and green tea. By the way, did you know that our body often mistakes hunger for thirst?

Studies (1,2,3,4,5) show that if you drink water rather than sugary drinks you will lose fat more and also keep it off.

When we are dehydrated our body receives the same signals as for when we haven’t had enough to eat. So, if you are trying to lose weight, it’s important to keep track of your liquid intake. When you feel hungry drink a glass of water first, wait a few minutes to avoid eating more than you need to. This is scientifically proven (6,7,8)

2. Go organic and set realistic goals

Choose your food products wisely. Say no to GMO foods produced with the use of antibiotics, and growth hormones. They only slow down your metabolism. You should also set long and short-term goals, which you can within a short time. Take a moment to reward yourself for every success. This will help you keep a positive attitude toward meeting your ultimate goal.

Also read: 20 Foods that’ll help you lose belly fat

3. Get up early

Sunlight affects your metabolism and energy consumption. Early rising will help your body regulate biological processes that directly depend on the day-night cycle. Also, at the age of 30 years, some people experience occasional sleep problems. If you have already turned to sleeping pills for help, try to give them up as soon as possible. Because they are often addictive, it’s better to look for natural alternatives.

Also read: 13 Amazing benefits of waking up early

Getting a good night sleep is very important for your health. So try to do the following:

• Do some simple exercises in the evening
• Don’t eat heavy food
• Take a warm shower
• Read something before going to bed

Also read: How to sleep better and feel more refreshed

4. Consume metabolism-friendly foods

You should include dairy products in your diet plan; they provide calcium to burn fat and build muscle mass. Maintain a normal level of iron for better oxygen transport and use iodine slat to help support your thyroid gland. People usually think that healthy food is boring and tasteless but the secret is to learn how to spice it up and vary it. Just learn to cook. Try new foods and build healthy meals around the foods you like more.

5. Increase physical activity

As you get older, you should start working on your body. A sedentary lifestyle is one of your worst enemies. Any kind of physical activity speeds up your metabolism. Your muscles always need energy. So, join the gym, swim, walk more, or just dance. All these will improve your metabolic rate and help you lose weight naturally.

6. Adopt a healthy diet

Eat every 3-4 hours and never skip a meal. If you reduce food intake dramatically, in defence, your body will start storing the food you are eating. Remember the famous saying “Eat breakfast like a king and dinner like a pauper”.

Never skip breakfast as it gives you more energy than you think. Studies show that people who skip breakfast have a higher risk of obesity. Therefore it is important that you have a nutritious breakfast and take your time to enjoy it.

Having a light dinner will help you sleep like a baby and speed up your metabolism. Go with healthy snacks, unhealthy and frequent snacks stall fat loss. Try to replace your favourite junk foods with healthier options and remember its best to eat often but in small options.

Here is a good way to trick your brain and avoid overeating

Eat on small plates. The same amount of food will look bigger, and you’ll feel like you are eating more. Cut carbs and eat slowly. Cut carbs but don’t give them up. You should know that carbs decrease brain activity. Also, eating in a hurry is not healthy. Your brain can’t process the signals of satiety and as a result, you eat a lot more than you need to, to feel full. Eating too quickly raises blood sugar which triggers a dramatic decline in your metabolic rate.

7. Say no to stress

We know that eagerness to eat generates a lot of stress to the point where food is all you think about. This is counter-productive for your body since stress generates cortisol. Cortisol is a hormone that complicates your weight loss.

In other words if you often feel stressed and never let your body relax, your metabolism slows down. Learn to resist stress and find your own healthy way to release pressure. Take your time, relax your mind, read a book, and try to do things that you really like.

Motivation

When you are frustrated and feel like giving up, think about positive things and the goals you have already achieved no matter how small they are.

Write down your major goal every day to remind you how much you want it. This will keep you focused and motivated. Don’t beat yourself up over little moments of weakness. It is normal and it can happen to anyone.

How your metabolism works at different age

Even if we don’t want to admit it, we still know it happens. Our bodies go through serious changes and it does not work as it did 10 years ago. You sure can feel the change; it may be difficult to accept but don’t feel sad about those natural changes. I’ll tell you how your metabolism works at a certain age so you’ll be able to keep enjoying every stage of your life.

Your metabolism at 20

It’s truly one of the best periods of life for your body although it depends on your genes. Metabolism is generally very fast at 20. You can eat a lot and your body doesn’t even notice it. Also, you have enough muscle mass for your body’s energy demand. In other words, you just never get tired! However, as you get close to 30 your metabolic rate decreases slowly but steadily.

Your metabolism at 30

Body systems and their processes begin to work much slower like digestion, the urge to go to the bathroom, and weight loss. Also, it’s proven that your body stops growing. You start losing more muscle mass. Therefore, you have to work harder in the gym.

Your metabolism at 40

When you hit 40 you will notice how the speed of your metabolism decreases remarkably. You lose a great amount of muscle mass especially around 45. For women, the decline of estrogen and progestogen levels directly affects the reproductive system and menstrual cycle.

Your metabolism at 50

Muscle mass is gradually replaced with fat. Your body will require considerably fewer calories than it used to. Also, a woman’s menstrual period stops by this time which can trigger a noticeable weight gain.

Conclusion

So, how do you control your weight and manage to stay in shape? Have you made up your mind to get in shape? Which of the 7 ways have you used to get in shape? Which is your favourite step to get in shape? Do you know any other tricks that can be useful for us and other readers to get in shape? Share them in the comments.