Okay listen. For like two solid years I was low-key mad at my body. I’d eat salads, walk 10k steps, still feel puffy and tired, and the scale would laugh at me. Then I got obsessed with metabolism stuff that’s actually different for women — hormones, perimenopause vibes, cortisol from never-ending to-do lists, all that.
These are the ten things I actually stuck with (not the ones I tried for three days and quit). They’re not sexy or extreme. But they moved the needle more than anything else I’ve done. Here’s the honest rundown, the way I talk about it when someone asks me “what the hell did you do?”
1. I started lifting weights and stopped being scared of getting “big”
I was that girl who said “weights will make me bulky” for YEARS. Then I realized most women have to fight tooth and nail to gain any real muscle — we’re not accidentally turning into The Rock.
So I bought two pairs of dumbbells (10 lb and 15 lb) and started doing stuff at home:
- goblet squats (holding one weight at my chest)
- Romanian deadlifts (hinge at hips, weights in hands)
- push-ups (started on knees, now full)
- bent-over rows
Twice a week, sometimes three if I’m feeling extra. 30–40 minutes max. After maybe 8 weeks my legs felt firmer, my arms had shape, and weirdly my waist looked smaller even though I hadn’t lost much weight. That’s the metabolism cheat code — more muscle = higher resting calorie burn forever.
Don’t go heavy right away. I did once and tweaked my lower back — dumb. Watch a few form videos first.
2. Very short, very intense HIIT (because long cardio makes me want to cry)
I despise 45-minute jogs. Despise. But 15–20 minutes of “go hard, rest, repeat”? I can survive that.
My go-to when I’m short on time: 30 seconds high knees or modified burpees 30–45 seconds walking in place or just breathing Repeat 10–14 rounds
Do it 2–3 times a week. I’m drenched, it’s loud, my neighbors probably hate me, but then for the next couple hours I can literally feel my body still using energy. That afterburn is real and it’s unfair how effective it is for the time invested.
If your joints complain, do bike sprints or fast step-ups instead. Don’t do it every single day — I tried and felt wrecked.
3. Protein every time I eat (this one hurt my carb-loving soul)
I used to do toast + fruit for breakfast and wonder why I was starving by 10:30. Now I force 25–35 g protein per meal. It’s annoying at first but it changed my hunger, my energy, my cravings, everything.
What I actually eat: Breakfast → 3 eggs + spinach + sprinkle of cheese or Greek yogurt + scoop protein powder + handful berries Lunch → grilled chicken salad or turkey & avocado on whole-grain wrap Dinner → salmon, lean steak, ground turkey tacos, or big bowl of lentils Snacks → cottage cheese, hard-boiled eggs, beef jerky, protein shake
Protein takes way more energy to digest than carbs or fat. Plus it protects the muscle you’re building and keeps blood sugar from doing cartwheels. Once I started hitting this consistently I stopped feeling like a human snack vacuum.
4. Coffee in the morning, green tea in the afternoon (nothing fancy)
I’m not doing butter coffee or whatever. Just normal black coffee when I wake up, then 1–2 cups green tea later. Caffeine gives a small metabolic bump and green tea’s EGCG helps with fat oxidation a bit. It’s not magic by itself but it’s an easy daily nudge and it stops me from eating out of boredom.
I cap it at 2–3 caffeinated drinks or I get shaky and can’t sleep. Matcha if I want something creamier.
5. Drinking actual water like it’s my job now
I used to barely drink anything until dinner. Terrible habit. Now I keep a 40-oz bottle next to me and try to finish two full ones every day. Cold water especially — your body burns a few extra calories just warming it to 98.6°F.
Also being hydrated = less fake hunger, better energy, less bloat (yes, more water helps flush bloat). If plain water is boring I toss in lemon, cucumber slices, frozen berries. It actually makes me want to drink it.
6. Sleeping 7+ hours (I fought this one the hardest)
I was a proud “I’ll sleep when I’m dead” person. Turns out bad sleep murders your metabolism. Cortisol stays high, hunger hormones go feral, you crave sugar and carbs all day.
I started protecting bedtime:
- phone across the room by 10:30
- lights out by 11
- blackout curtains
- room cool
Within two weeks my morning hunger went from “I need donuts NOW” to “eh, eggs sound good.” Huge.
7. Eating breakfast within an hour or two of waking up
Skipping breakfast was my signature move. It also made my metabolism lazy — body thinks “we’re starving, better slow down and hoard energy.”
Now I eat something with protein + fiber soon after waking:
- eggs + veggies
- overnight oats with protein powder & berries
- Greek yogurt bowl
No more 3 p.m. crashes. I actually make it through the afternoon without wanting to nap under my desk.
8. Trying to keep stress from being constantly high (easier said than done)
Chronic stress = high cortisol = slower metabolism + more belly fat storage. I’m not perfect at this but I do:
- 5 minutes box breathing when I’m spiraling
- 10–15 minute walk outside
- put on dumb reality TV and zone out
- call my sister to complain
Even small reductions help. I can tell when I’ve been stressed for days — cravings go insane and my waist feels thicker.
9. Adding spice to almost everything
Hot sauce, red pepper flakes, chili crisp, jalapeños — whatever. Capsaicin creates a tiny thermogenic effect (you burn a few more calories) and it makes boring food taste way better.
I put flakes on eggs, hot sauce on chicken, chili crisp on roasted veggies. Small edge, but it stacks with everything else and costs nothing.
10. Actually eating vegetables and fiber every day
I used to think three carrot sticks a week was “veggies.” Now I aim for big servings at lunch and dinner + fruit. Fiber makes your body work harder to break food down = higher calorie burn. Also keeps you full longer and your gut happier (gut health secretly affects metabolism).
Easy adds for me:
- broccoli or zucchini with dinner
- big handful spinach in eggs or smoothies
- berries or an apple as snacks
- swap white rice/bread for quinoa or oats sometimes
Start slow if your stomach isn’t used to it.
That’s it. No juice fasts, no “eat six tiny meals,” no starvation nonsense.
I started with just three things: more protein, lifting twice a week, forcing water. Felt different in 2–3 weeks — energy up, waist smaller, less “why am I so tired” energy.
Pick the 1 or 2 that feel least annoying to you right now. Do them consistently for a month. See what your body does.
If you try any of this, come back and tell me — I’m dying to know what actually works for you. Seriously. 😂
You got this, babe. 💪
