So, you’ve decided to start running. Brilliant choice! Whether it’s for weight loss, fitness, stress relief, or just proving to yourself that you can do it, I’m here to tell you: YES, YOU CAN.
Now, if you’re carrying extra weight, I get it—running can feel intimidating.
Maybe you’re worried about injuries, stamina, or looking out of place, or maybe you’re convinced you’ll collapse after 30 seconds. Trust me, I’ve been there. When I first started, I thought running was reserved exclusively for the super-fit.
But here’s the truth—running is for EVERYONE, no matter your size, shape, or fitness level.
And guess what? You don’t need to be thin to be a runner. You just need to start.
This guide will help you get going the right way—without injuries, without embarrassment, and without quitting after one attempt. So, lace up, take a deep breath, and let’s get moving!
Oh, and if you’re here because you’re trying to lose weight through running, don’t miss Running for Weight Loss: How to Maximise Fat Burn for a breakdown on how to burn fat efficiently while running.
First things first—ditch the idea that running is only for slim, fast, athletic types. That’s a load of rubbish. Running is for anyone who wants to move their body, push themselves, and feel amazing while doing it.
If you’re worried about judgment, let me tell you this—most runners are too busy trying to breathe to care what anyone else is doing. And if anyone dares to judge? That sounds like a ‘them’ problem!
2. Start With Walking (Yes, Really)
I know, I know—you came here to learn about running, not walking. But hear me out. If you’re starting from scratch, jumping straight into running is a surefire way to feel like you’re dying after 30 seconds.
The best way to ease into it? A run-walk approach.
Walk briskly for 5 minutes to warm up.
Jog for 30 seconds to 1 minute, then walk for 2 minutes.
Repeat this cycle for 20-30 minutes.
Cool down with 5 minutes of walking.
Gradually, you’ll increase the running time and shorten the walking breaks—until you’re running for longer periods without stopping.
3. Get the Right Running Shoes (Your Knees Will Thank You)
Running in the wrong shoes is like trying to hike a mountain in flip-flops. It’s a disaster waiting to happen. Proper running shoes are an absolute must, especially if you’re carrying extra weight—because your joints need all the support they can get.
Here’s what to look for:
Cushioning to absorb impact and protect your knees.
Good arch support to prevent foot pain.
Wide fit options if you need extra space for comfort.
One of the biggest mistakes beginners make? Going too fast, too soon. They sprint out of the gate, burn out in 60 seconds, and then decide running “just isn’t for them.”
Let me be clear—speed does NOT matter right now. What matters is consistency. Run slowly. Slower than you think you need to. If you feel like you could go faster, you’re doing it right.
Here’s a good rule:
If you can’t hold a conversation while running, slow down.
If you feel like you’re sprinting, slow down.
If you’re gasping for air, slow down.
Speaking of gasping for air—if breathing is a struggle for you while running, check out Breathing Techniques for Running. Proper breathing makes a massive difference!
📌 Pin this for later! ⬇
5. Protect Your Knees & Joints
Running can be tough on your knees—especially if you’re carrying extra weight. But that doesn’t mean you shouldn’t run. It just means you need to be smart about it.
Run on softer surfaces (grass, trails, treadmills) instead of hard pavement.
Strength train twice a week (squats and lunges will help stabilise your knees).
Stretch and foam roll after every run to keep your muscles loose.
Don’t ignore pain—if something hurts, rest and recover.
Running takes energy. If you’re under-eating or dehydrated, your runs will feel awful. Simple as that.
Pre-run snack: A banana, toast with peanut butter, or a protein shake.
Post-run: Replenish with protein + carbs (like eggs on toast or a smoothie).
Drink enough water! Dehydration = exhaustion, headaches, and feeling sluggish.
And don’t fall into the trap of thinking “I ran, so I can eat anything.” Yes, fuel your body, but remember—you still need to be in a calorie deficit for weight loss. If you need help balancing fat loss and energy levels, check out Running for Weight Loss: How to Maximise Fat Burn.
7. Most Importantly—Enjoy It!
I know it sounds mad, but running can actually be fun. Once you stop seeing it as punishment and start focusing on how strong and capable you feel, everything changes.
Put on a boppy playlist or podcast.
Run somewhere beautiful (parks, trails, the beach).
Track your progress and celebrate small wins.
And if you have a bad run? Shake it off. Progress isn’t about being perfect—it’s about showing up, even when it’s tough.
The Ultimate Running Resource Hub – Everything You Need in One Place!
Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!
You’ve probably seen the 75 Hard Challenge plastered all over social media – the one with the super strict rules list that makes you feel like you’ve signed up for a military boot camp instead of a lifestyle tweak.
It’s intense, I’ll give it that, but let’s be honest: for most of us mere mortals with actual lives, kids, jobs, and a need for the occasional chocolate biscuit, it’s a bit much.
But don’t worry, I’ve got your back!
Enter the 75 Medium Challenge – the cooler, more balanced cousin of the 75 Hard Challenge. Think of it as the “let’s glow up without losing our marbles” plan. It’s got all the habit-building magic without the drama, and it’s designed to work with your life, not against it.
Plus, I’ve thrown in a free tracker, a guide that’s actually realistic, and loads of aesthetic ideas to keep you motivated for the full 75 days.
Why the 75 Hard Challenge Rules Don’t Work for Everyone
First things first, let’s address the elephant in the room – the 75 Hard Challenge. Sure, it’s called a “mental toughness” challenge, but some of its rulesare as rigid as a Victorian corset. Here’s why it’s not everyone’s cup of tea:
The Diet Plan: No cheat meals? None? Not even a slice of cake at your nan’s birthday? That’s just cruel. A strict diet plan like this might lead to obsession, guilt, and a long-term unhealthy relationship with food.
Two-a-Day Workouts: 45 minutes, twice a day every single day for 75 days? Who has the time?! Between work, kids, and that mountain of laundry, this rule is borderline impossible for most of us. Plus, overtraining can leave you knackered or injured.
That’s exactly what Lumen helps you do. It’s like a fitness coach, nutritionist, and scientist rolled into one pocket-sized gadget. Here’s why it’s a game-changer:
Measures your breath to reveal if you’re burning carbs or fat.
Gives you personalised nutrition advice.
Helps you hit your goals faster—fat loss, energy boosts, or just feeling like a boss.
Backed by science and super easy to use.
No more guesswork. No more spinning your wheels. Lumen puts you in charge of your metabolism.
Ready to level up your health and finally see results? Check out Lumen and start smashing it today! 💥
I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
Drink a Gallon of Water: Unless you fancy spending half your life in the loo, this one’s not practical. Hydration’s important, but there’s no need to drown yourself.
Progress Pictures: Snapping daily photos might sound harmless, but for many, it fuels unhealthy body-checking habits. You’re more than your before and after pictures, hun!
The Aesthetic Pressure: Let’s face it, part of the appeal is the promise of a dreamy before and after, but the journey should be about more than just looking good in gym leggings.
Sound like a nightmare? Don’t panic – there’s a better way.
📌 Pin this for later! ⬇
What is a 75 Medium Challenge
This is where the Medium 75 Challenge swoops in to save the day. It’s a kinder, more sustainable 75 Day Challenge. No extreme diet plans, no two-a-day workouts, and no guilt-tripping if you don’t tick every box on the rules list.
It’s about creating simple daily habits that actually stick.
Think of it as the ultimate glow-up challenge – one that focuses on balance, sustainability, and self-love.
Ready to build strength and flexibility without breaking a sweat? This Ultimate 4-Week Wall Pilates Challenge is perfect for beginners looking for a gentle yet effective way to get moving!
Here’s the 75 Medium Checklist – simple, doable, and designed to fit your life. Save this list, stick it on your fridge, or grab the free printable tracker I’ve created to help you stay on top of things.
Mindfulness and Self-Care: Spend at least 10 minutes a day on something that calms your mind, like journaling, meditation, or just enjoying a moment of peace with a cuppa.
Mindful Eating: Forget extreme diet plans. Eat three balanced meals and two snacks each day, focusing on whole, nutrient-dense foods. Yes, that includes your favourite treats – moderation is key.
I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
02/27/2025 09:38 am GMT
Daily Movement: Get 30 minutes of movement a day. This could be walking, yoga, swimming, or even a cheeky dance in your living room. The key is consistency, not intensity.
Stay Hydrated: Aim for 8-10 glasses of water daily. Adjust based on your needs – no one’s asking you to lug around a gallon jug unless you really want to.
Prioritise Sleep: 7-9 hours a night is the goal. Create a relaxing bedtime routine that works for you – think cosy PJs, no phones, and maybe a good book.
Struggling to hit those 7-9 hours of quality sleep? Check out these 11 quick hacks to fall asleep faster tonight and wake up feeling refreshed!
The beauty of this challenge is how realistic and adaptable it is. Unlike the ultra-strict approaches you might have seen, this one acknowledges that life can be messy, unpredictable, and full of surprises.
It’s not about being perfect every day or sticking to some rigid formula – it’s about creating habits that work for you in the long run.
Rather than setting yourself up for burnout with extreme rules or unrealistic expectations, this challenge focuses on building a foundation of healthy habits that you can actually sustain.
And the best part? If you miss a day, it’s no big deal.
There’s no punishment, no guilt, and certainly no need to throw in the towel. Just pick up where you left off and keep moving forward. Progress isn’t about being perfect; it’s about showing up consistently and giving yourself grace when things don’t go to plan.
This approach works because it prioritises balance and self-compassion. You’re not competing with anyone else, and you’re not stuck in a cycle of all-or-nothing thinking.
You’re taking steps that fit your life, building momentum, and proving to yourself that small, consistent actions really do lead to big changes.
Free Tracker & Template Ideas
Want to stay on track? I’ve created a free printable tracker to make this Medium 75 Challenge even easier.
You can use it to tick off your daily goals, jot down progress, and even add your own personalised 75 Challenge rules. It’s cute, it’s functional, and it’ll keep you motivated for the whole 75 days.
Conclusion
So, are you ready to tackle this 75 Medium Challenge and create your own epic before and after story?
Whether you’re smashing it with a 75 Day Workout Plan, or just showing up for yourself every day, you’ve got this.
Remember, it’s not about how you start – it’s about the habits you build along the way.
Get Rid of Stress Belly: Science-Backed Ways to Reduce Cortisol & Burn Belly Fat
Alright, love, let’s get straight to it—stress belly is a real thing. If you’ve been eating well, moving your body, and still wondering why your midsection isn’t budging, your cortisol levels could be the culprit.
Chronic stress triggers cortisol spikes, and when that happens, your body stores fat right around your belly. Annoying? Yes. Fixable? Also yes. But here’s the thing: no amount of crunches or detox teas will get rid of it—you need to focus on lowering cortisol and balancing your hormones first.
So, in this post, I’ll cover:
Why stress leads to belly fat storage (spoiler: it’s not just about calories)
How to balance cortisol levels naturally
Science-backed ways to reduce stress belly without extreme dieting
Why Stress Belly Happens (Even If You’re Doing Everything “Right”)
Your body isn’t out to sabotage you—it’s wired for survival. When stress levels stay high, your body thinks it’s in danger and holds onto fat as an energy reserve. And guess where it likes to store that extra energy? Right around your belly.
Here’s why:
Cortisol increases fat storage, especially in the abdominal area
High cortisol keeps insulin elevated, making it harder to burn fat
Chronic stress slows metabolism, so you burn fewer calories at rest
Cortisol can lead to overeating, but even if you’re eating normally, it can still cause weight gain
And just to make things more fun (sarcasm), even if you lose weight overall, a stubborn stress belly can hang on if cortisol isn’t managed.
But don’t worry—we’re not here to accept our fate. Let’s fix this.
Balance Blood Sugar to Keep Cortisol in Check
If your diet looks like a rollercoaster of sugar highs and crashes, your cortisol is probably working overtime trying to keep up. Every time your blood sugar spikes and crashes, your body pumps out more cortisol, making stress belly worse.
Here’s how to fix cortisol levels naturally with food:
Start your day with a protein-packed breakfast. Swap the toast-only breakfast for eggs, Greek yogurt, or a protein smoothie
Pair carbs with protein and fat. This slows digestion, stabilises blood sugar, and keeps cortisol balanced
Eat regularly. Long gaps between meals lead to cortisol spikes. Aim for balanced meals every 3-5 hours
Try this: Instead of grabbing a sugary snack, go for almonds and dark chocolate. They’re rich in magnesium, which helps lower cortisol naturally.
Prioritise Sleep (Because a Tired Brain = More Belly Fat)
Bad sleep and belly fat go hand in hand. Poor sleep skyrockets cortisol, increases cravings, and slows metabolism. If you’ve ever woken up exhausted and spent the whole day ravenous and craving junk food, that’s cortisol and sleep deprivation teaming up against you.
Here’s how to reduce high cortisol levels at night:
Create a wind-down routine—dim the lights, avoid screens, and relax before bed
Take magnesium before bed—it lowers cortisol and helps you sleep deeper
Avoid late-night stress—scrolling emails or having heated debates before bed doesn’t help
Try this: If you wake up between 2-4 AM, it could be a cortisol spike caused by low blood sugar. A small protein and carb snack before bed, like Greek yogurt and berries, can help.
📌 Pin this for later! ⬇
Train Smart (Because Too Much HIIT Can Backfire)
Exercise is amazing for fat loss, but if you’re smashing high-intensity workouts every day, you might be making stress belly worse.
Too much intense exercise raises cortisol. When your body is constantly in fight-or-flight mode, it holds onto fat instead of burning it.
Focus on strength training. Lifting weights helps lower cortisol and build lean muscle
Prioritise low-impact movement. Walking, yoga, or Pilates lower stress and improve fat loss
Save HIIT for 1-2 times per week, not every day
Try this: Swap one of your HIIT workouts for a 30-minute walk outdoors. It’s scientifically proven to reduce cortisol and promote fat loss.
Manage Stress Without Emotional Eating
If stress automatically equals snacks, you’re not alone. Cortisol increases hunger hormones, making it harder to tell the difference between real hunger and stress cravings.
Instead of reaching for food when stress hits, try these cortisol-lowering hacks instead:
Deep breathing exercises. Just five deep breaths can lower cortisol instantly
Get outside. Natural light and fresh air help lower stress hormones fast
Essential oils. Lavender, chamomile, and sandalwood are proven to lower cortisol naturally
Try this: Next time a craving hits, drink a glass of water and take five deep breaths first. You’ll be surprised how often it’s stress, not actual hunger.
Try Science-Backed Supplements That Help Reduce Cortisol
Sometimes, food and lifestyle tweaks aren’t enough, and that’s where supplements can help. Cortisol imbalance supplements have been shown to reduce stress belly by lowering cortisol and improving fat metabolism.
Discover the best cortisol-lowering supplements for belly fat loss, here.
How to Reduce High Cortisol Levels for Good!
If stress has been running the show—messing with your energy, cravings, and waistline—it’s time to take back control. This series is all about lowering cortisol naturally, stopping stress-driven weight gain, and helping you feel like yourself again.
Get Rid of Stress Belly: Science-Backed Ways to Reduce Cortisol & Burn Belly Fat (You’re here!) – Explores why cortisol leads to belly fat storage, even if you’re eating well. Learn how to target stress belly with cortisol-balancing foods, exercise, and lifestyle shifts.
Final Thoughts: You Can Get Rid of Stress Belly Without Starving Yourself
The truth is, stress belly isn’t just about calories—it’s about hormones. If you focus on:
Balancing blood sugar with protein, fat, and fibre to keep cortisol stable
Getting better sleep because sleep loss increases belly fat
Training smart instead of punishing yourself with too much cardio
Managing stress without using food as a coping mechanism
Using the right supplements, like magnesium and ashwagandha
Then you can finally lose that stubborn stress belly without crazy diets or hours of cardio.
Ever feel like your metabolism has gone on holiday without telling you? You’re smashing your workouts, sticking to a strict diet meal plan, and yet, your progress has flatlined. Whether you’re following a low-carb diet or dabbling with a full-blown keto meal plan, it’s frustrating when your body just doesn’t respond. That’s where reverse dieting comes in, so, Welcome to Reverse Dieting 101!
Imagine a way to eat more food and still manage your weight – that’s the power of reverse dieting.
If you’ve been stuck in the frustrating cycle of yo-yo dieting – losing weight, hitting a plateau, gaining it back – you’re not alone. Maybe you’ve even tried a weight gain diet before or considered how to incorporate metabolism boosting foods into your day.
Trust me, I’ve been there myself, trying every diet and wondering why my low metabolism was sabotaging my results. That’s why reverse dieting is a game-changer.
It’s not about restriction; it’s about strategy – resetting your metabolism and finally getting your body to work with you instead of against you.
By the end of this post, you’ll know exactly what reverse dieting is, how to start, and why it could be the key to breaking free from dieting misery.
So, in this post, I’ll cover:
How to balance nutrition and exercise for the best results with reverse health recipes
What reverse dieting is and how it works
The science behind reverse dieting (don’t worry, I’ll keep it simple!)
Who should try reverse dieting and why it’s different from your typical diet
How to get started with reverse dieting in easy steps
What the Heck is Reverse Dieting?
Reverse dieting is like coaxing your metabolism out of hiding after it’s been sulking because you’ve been in calorie jail for too long.
You start by gradually increasing your calories after a period of restriction, so your body can chill out and realise it doesn’t need to conserve every last crumb you eat.
If you’ve tried any kind of calorie restriction, you know that at a certain point, your body just stops responding.
That’s because your metabolism has slowed down to match the fewer calories you’re eating.
This is common when people switch to more restrictive diets like keto meal plans.
Reverse dieting tells your body, “Hey, it’s safe now – go ahead and start burning those calories again!”
The Science Behind Reverse Dieting (No PhD Required)
Let’s talk metabolic adaptation for a second. This is when your body gets too comfortable with the low number of calories you’ve been feeding it.
It starts slowing everything down – think sluggish digestion, low energy, and that dreaded low metabolism. If you’re stuck in this cycle, you’ll likely want to hit the diet reset button.
Here’s the thing – your body isn’t trying to sabotage you, even though it might feel like it sometimes.
Metabolic adaptation is actually a survival tool built into our biology. Back in the day, when food wasn’t as easy to come by (think foraging berries, not popping into the supermarket), our bodies had to get clever to keep us alive.
When food was scarce, it would slow down the rate at which we burned calories, preserving energy so we didn’t starve.
So, when you’re in a calorie deficit for too long – like when you’re on a diet or cutting way back on food – your body thinks, “Uh oh, there’s not enough food around.”
It flips the switch into survival mode, slowing down how many calories you burn just to keep you ticking over.
It reduces your Basal Metabolic Rate (BMR), which means you’re burning fewer calories even when you’re just sitting around or sleeping.
But, while this survival instinct was great for our ancestors, it’s not exactly helpful when you’re trying to lose weight in modern times.
After a long period of restriction, your body is convinced there’s a famine going on, even though there’s plenty of food in the cupboard.
It doesn’t know the difference between a diet and actual scarcity, so it’ll slow down everything to hold on to the energy it’s got.
That’s why, after a while, you hit a weight loss plateau and it feels like no matter how little you eat, nothing’s happening. It’s not because you’re doing anything wrong – it’s because your body is just really good at surviving.
The trick is telling your body it’s safe again by gradually increasing your calories, which is exactly what reverse dieting helps with!
The Step-By-Step Process
Right, let’s get into how your body reacts when you mess with its fuel – aka food. Here’s what happens, step by step, when you change how much you’re eating:
1. Change in Calorie Intake: You start by cutting calories, thinking, “This’ll do the trick!” And yep, it works for a bit – you’re eating less, so you start to shed a bit of weight.
2. Initial Weight Gain/Loss: At first, the scale shows some love. You lose a bit of weight, and things seem to be going smoothly. But then, things start to slow down…
3. Hormones Join the Party: This is where your body’s inner workings decide to have their say. Enter leptin and ghrelin – your two hormonal frenemies. Leptin, the one that tells your body it’s burning energy, takes a nosedive. Ghrelin, the one that screams “I’m hungry!” gets louder.
These two are out here causing chaos, making it harder to stick to your plan. (Psst… I go deeper into leptin and ghrelin in both my free Nutrition eBook and Complete Weight Loss Guide if you want more deets.)
4. Your Body Hits the Brakes: Now, because your body is smart (but also a bit dramatic), it adjusts your Basal Metabolic Rate (BMR). This means it’s slowing down how much energy it burns at rest because it’s not sure when it’s getting fed next. In survival mode, it’s trying to save every last bit of energy.
5. The Dreaded Weight Plateau: This is where the real frustration kicks in. Despite eating less, your weight hits a standstill. Your body’s dug in its heels, refusing to budge, and it’s like trying to run through treacle. Ugh.
If you’ve struggled with yo-yo dieting, reverse dieting can help maintain your progress. Learn how to break the cycle in my post on Yo-Yo Dieting.
Who Should Consider Reverse Dieting
If you’ve ever been on a strict diet, lost a bit of weight, then hit a plateau and thought, “What the heck is happening?” – this is for you.
If you’ve dabbled in the world of crash diets and binges (oh, hey, large pizzas, we meet again), then reverse dieting could be a game-changer.
It’s especially helpful if your body’s gotten used to the same low-calorie intake and you’re desperate to break the cycle of restriction.
Worried about losing muscle as you diet? Check out my guide on Burning Fat, Not Muscle for a healthier approach.
Reverse Dieting 101: How to Start Reverse Dieting
Right, let’s get into the nitty-gritty of starting a reverse diet. We’re not mucking about here; this is your step-by-step guide.
1. Calculate Your Calorie Needs
1. Work Out Your Starting Calories (TDEE)
Your TDEE (Total Daily Energy Expenditure) is basically how many calories your body burns in a day doing everything from breathing to binging Netflix.
You can use my free reverse diet guide to calculate it manually, or use an online calculator – it’s dead easy.
Basal Metabolic Rate (BMR): This is the bare minimum energy (in calories) your body needs to just exist – think breathing, keeping your heart beating, digesting your food – all the behind-the-scenes stuff you don’t even notice. Basically, it’s what you burn if you did nothing but binge-watch Gilmore Girls all day.
Thermic Effect of Activity (TEA): Now, this is the energy your body burns when you actually get moving. Walking, running, doing a sweaty workout – you get the picture.
Thermic Effect of Food (TEF): Yep, you do burn calories just by eating! Every time you munch on something, your body uses energy to break down and absorb all the good stuff. So, technically, eating is a workout… sort of.
Non-Exercise Activity Thermogenesis (NEAT): This one’s all about the little things that aren’t “formal” exercise but still get you burning calories – like walking to grab your coffee, doing the laundry, even fidgeting. All those tiny movements add up, and the more NEAT you’ve got going on, the better!
I also recommend the app MacroFactor, it’s a calorie and macro tracker that actually adapts to your metabolism. The more you track your calories and weight, the more accurate it becomes at calculating your needs.
Weigh Yourself (It’s Just a Number)
Check your weight, but don’t get too hung up on it. The goal isn’t to freak out if the number fluctuates – it’s all about trends over time.
You can also check your body composition if you’re serious, but it’s not mandatory. Tracking changes in muscle mass and body fat percentage provides a more better view of your body’s response to the reverse diet.
This can be done through things like DEXA scans, bioelectrical impedance analysis (BIA), or skinfold calliper measurements.
Increase Calories Gradually
No massive leaps here! Increase by 5-10% each week. If your TDEE is 1500 calories, you’re looking at an increase of 75-150 calories.
Add more high protein foods and make sure you’re eating enough to fuel your workouts – especially if you’re starting metabolic workouts to build muscle.
Regularly Check-In
Stay on top of things. Keep an eye on how you’re doing – if your weight’s holding steady and you’re feeling good, maybe bump those calories up a notch.
But if your workouts are on fire and you’re smashing it, then stick with the plan as is. It’s all about tweaking as you go, no big changes, just tiny shifts in the right direction.
Listen to Your Body
This one’s super important – don’t just pile on the food because you think you have to. Tune into those hunger and fullness signals. If your body’s saying, “I’m full, mate,” then listen!
It’s about fuelling, not force-feeding. And if you start feeling off or uncomfortable, it’s a sign to slow it down. Adjust things at your own pace.
Macronutrient Adjustments
Macronutrient Adjustments: Fuel the Fire
When reverse dieting, paying attention to macros is key. Protein is your best friend here, helping you build muscle and keep you full.
Aim for 1g of protein per 1lb of body weight. Add in healthy fats and carbs – yes, carbs are still your friend!
Download my free Reverse Diet Guide for a full breakdown of protein, carbs and fat needs.
Quick Fixes
Foods like “boost metabolism drinks” and other supposed ways to boost metabolism are often just clever marketing gimmicks designed to grab your cash.
Let’s be real – if a magical drink could give you a high metabolism and burn off all the pizza you ate last weekend, we’d all be sipping on it, right?
Sadly, these products usually fall flat and do little more than lighten your wallet.
The truth is, there’s no shortcut in a bottle. Real metabolism-boosting comes from consistent habits like strength training, eating enough protein, and staying active throughout the day (hello, NEAT!).
So, don’t be fooled by the flashy labels – they’re usually scams that promise a quick fix but deliver zero real results.
Reverse Dieting 101: Exercise
If you’re reverse dieting and want real results, weight training is a must. Here’s the deal – muscle is like a calorie-burning machine. The more you have, the more calories you burn.
So, adding weight training into your routine not only helps you build muscle but also keeps your metabolism firing long after you’ve left the gym.
After a long stretch of restricting calories, you can lose both fat and muscle. And trust me, you want to keep that muscle – it’s key for long-term metabolic health.
Whether you’re following a reverse health diet plan or aiming for a diet reset plan, preserving lean muscle is essential.
For more tips on how to burn fat without losing muscle, check out my post on Burn Fat, Not Muscle – it’s a must-read if you’re serious about building a strong body.
Now, the goal isn’t just to eat more; it’s to make those extra calories work for you by building muscle, not fat. If you can hit the gym, great – all the machines and weights will help you progress faster.
But even if you’re working out at home, you can still crush it as long as you’ve got enough gear to keep pushing yourself with progressive overload.
Want more details on how to nail your metabolic workouts and build a solid plan? My free Reverse Diet Guide breaks it all down for you, including:
Hypertrophy vs Strength Training: Which one’s better when reverse dieting?
Compound vs Isolation Exercises: How many of each should you do?
Workout Split: How often should you train upper, lower, and full body?
Progressive Overload: How to safely increase weights and keep seeing gains.
Recovery: Why warming up and stretching is a must.
Download the guide and get the full breakdown – your muscles (and metabolism) will thank you!
Starting your reverse diet? Stay on top of your fitness game with my list of gym bag essentials for women—prep like a pro for every session!
Want to Unlock Your Best Metabolism? Check Out These Must-Read Posts!
Take control of your metabolism, optimise your nutrition, and finally see real results. Whether you’re looking to burn fat, boost energy, or fix a sluggish metabolism, these posts have you covered!
Reverse dieting is all about giving your metabolism a much-needed reboot. By slowly increasing your calories and incorporating things like weight training, you can stop your body from clinging to every calorie and start burning more energy – even at rest!
So, if you’re just tired of the constant cycle of restriction and regain, this strategy can help break the cycle and set you up for long-term success.
Remember, it’s not about rushing the process. Building muscle, eating the right metabolism-boosting foods, and gradually increasing calories is the key to seeing real change without gaining fat.
And the best part? It’s sustainable – no more extreme crash dieting!
If you want a step-by-step plan to get started and learn more about how to build your perfect reverse diet meal plan, download my free Reverse Diet Guide.
It’s packed with practical tips and everything you need to take control of your metabolism and finally see the results you’ve been after.
