10 Easy Ways to Boost Your Metabolism

Metabolism: We’ve all got one, but some people’s are “faster” or “slower” than others’. And that matters, because the rate at which your body burns calories and converts fuel to energy can also affect how easily you gain or lose weight. It also says a lot about how at-risk you are for health complications While much of your metabolic rate is determined by genetics, age, gender and body size, there are some lifestyle changes that can, quite literally, speed up the process.

Lift weights

Pumping iron increases your calorie burn long after you finish working out. According to a study published in the Journal of Translational Medicine, people who lift heavier weights and aim for shorter breaks between each set increase their metabolic burn more calories over the next 24 hours compared to those who used lighter weights and took longer breaks over the same period.

Work in some cardio

A vigorous aerobic workout can help you burn extra calories during the 14 hours following your sweat session. Research suggests short bouts of intense running, swimming, or riding (HIIT workouts) beat longer, more leisurely workouts when it comes to charging your metabolism. Just 20 to 30 minutes of HIIT, two or three times a week, is enough to see results.

Do not skip breakfast

Eating breakfast jump-starts your metabolism and keeps your energy high all day. That may explain why women who skip this meal are 4½ times as likely to be overweight according to research.

Avoid snacking at night

Eating excess carbs in the evening leads to metabolic problems, because our body is more resistant to insulin at night. This can contribute to higher blood sugar levels, weight gain and other metabolic complications. Protein doesn't cut it here either—it only takes a few extra steps for protein to be converted to glucose and fat. Any extra calories at night will be stored as fat, so eat dinner early and keep snacking light.

Drink coffee or tea

Caffeine is a stimulant, and your daily java can increase your metabolism 5 to 8%. Likewise, a cup of brewed tea can raise your metabolism by up to 12%, according to research.

Fight fat with fiber

Fiber is a natural appetite suppressant and can help reduce fat by as much as 30%. Studies also suggest individuals who eat lots of fiber are less likely to gain weight over time. Aim for about 25g a day—the amount found in 5 servings of fruits and vegetables.

Don't sit still

Exercise is the ideal choice but research shows even small movements—stretching your legs, taking the stairs, or even just standing to talk on the phone—can add up to an extra 350 calories burned in a single day.

Catch some sleep

Just one night of bad sleep can slow down your metabolism the next morning, reducing the energy you expend by up to 20. Additionally, disturbed sleep can seriously throw off hunger hormones leptin and ghrelin, which means you'll be more likely to reach for junk food.

Go easy with the booze

When you have an alcoholic drink, you burn less fat because the alcohol is used as fuel instead. Knocking back the equivalent of about two martinis can reduce your body's fat-burning ability by up to 70%

Get more vitamin D

Vitamin D is essential for preserving metabolism-revving muscle tissue. Unfortunately, researchers estimates that 85% of the population living across the middle east are vitamin D deficient. Get 90% of your recommended daily value (400 IU) in a 3.5-ounce serving of salmon. Other good sources include: Tuna, shrimp, tofu, fortified milk and cereal, and eggs.