It’s important to remember that you are unique: Everyone was born with a different biochemical make-up. You have trillions of little energy factories called mitochondria that provide the fuel to run everything in your body. If you can remember high school biochemistry class, you know mitochondria convert the oxygen you breathe and the food you eat into energy for your body to use.
Try to get 7-8 hours of sleep every night. A recent study from Case Western Reserve University found that, on average, women who sleep for 5 hours or less per night are 32 percent more likely to gain weight and 15 percent more likely to be obese than those who get at least 7 hours. If stress is keepig you up at night, try these 10 simple tips to reduce stress.
It sounds counterintuitive; why would you eat continually if you wanted to lose weight? But eating five to six mini meals rather than three larger meals every day keeps your metabolism humming 24/7. "It will also prevent you from going without food so long that you become so hungry you overeat," says Peeke. Try not to let more than four hours elapse between meals and make sure each meal includes protein, for an extra metabolic boost. If you eat a high-fiber breakfast of cereal and fruit first thing, for example, have a midmorning snack, such as yogurt and fruit; lunch (try four ounces of chicken or fish on top of a leafy green salad); another snack, like a banana and a piece of low-fat cheese, in the late afternoon; and a light dinner (think four to six ounces of turkey, salmon, or another lean source of protein with steamed veggies).
Ever wonder why your best friend can go through a pint of Ben & Jerry's without gaining a pound while just one spoonful goes straight to your hips? The answer lies in your metabolism, that little engine in your body that burns calories all day, every day. Because of genetics, some women burn fat faster than others. But age, weight, diet, and exercise habits also play a role.
Spicy foods have natural chemicals that can kick your metabolism into a higher gear. Cooking foods with a tablespoon of chopped red or green chili pepper can boost your metabolic rate. The effect is probably temporary, but if you eat spicy foods often, the benefits may add up. For a quick boost, spice up pasta dishes, chili, and stews with red pepper flakes.

A new report from the Credit Suisse Research Institute found that more and more of us are choosing whole-fat foods over skim, lite, fat-free or other modern monikers of leanness. And while many health organizations like the American Heart Association still want us to cut down on fat—particularly saturated fat—this full-fat trend may be a healthy rebellion against those decades-old credos, according to recent studies. In fact, people who eat a lot of high-fat dairy products actually have the lowest incidence of diabetes, according to a 2015 study of 26,930 people in the American Journal of Clinical Nutrition. Those who ate a lot of low-fat dairy products, on the other hand, had the highest incidence. The researchers speculated that while calcium, protein, vitamin D, and other nutrients in yogurt are indeed good for us, we need the fat that goes along with them in order to reap their protective effects.
Clocking in at caffeine counts higher than a cup of coffee, kola nut teas are sure to zap any morning drowsiness—and set your metabolism up for a hotter burn. In a study published in the journal Food Science and Biotechnology, researchers found that caffeine revs the sympathetic nervous system and increases lipolysis. Look for teas made from this caffeine-containing fruit; if you want to skip the label reading, just grab a box of Celestial Seasonings Fast Lane, which clocks in at 110 milligrams of caffeine.
Weight loss doesn’t get easier than this: Simply drinking more water may increase the rate at which healthy people burn calories, according to a study in The Journal of Clinical Endocrinology and Metabolism. After drinking approximately 17 ounces of water (about 2 tall glasses), participants’ metabolic rates increased by 30 percent. The researchers estimate that increasing water intake by 1.5 liters a day (about 6 cups) would burn an extra 17,400 calories over the course of the year—a weight loss of approximately five pounds!
Recent studies have shown that garlic supports blood-sugar metabolism and helps control lipid levels in the blood. Adding garlic to foods that are rich in fats and carbohydrates may keep those substances from doing the damage they’re known to do. What’s more, eating garlic can help boost your immune system, help ward off heart disease, fight inflammation and lower blood pressure, to name a few.
Why does eating lots of fish rich in omega-3 fatty acids (salmon, herring, and tuna) help amp up metabolism? Omega-3s balance blood sugar and reduce inflammation, helping to regulate metabolism. They may also reduce resistance to the hormone leptin, which researchers have linked to how fast fat is burned. A study in Obesity Research found rats that ingested large doses of fish oil while exercising lost weight. Take omega-3 fatty acid supplements; Hyman recommends 1,000 to 2,000 milligrams per day. Hate the fishy after-burp? Try flaxseed oil, walnuts, or eggs fortified with omega-3s. Or check out supplements (by brands such as Nordic Naturals) that have no fishy taste.

Clocking in at caffeine counts higher than a cup of coffee, kola nut teas are sure to zap any morning drowsiness—and set your metabolism up for a hotter burn. In a study published in the journal Food Science and Biotechnology, researchers found that caffeine revs the sympathetic nervous system and increases lipolysis. Look for teas made from this caffeine-containing fruit; if you want to skip the label reading, just grab a box of Celestial Seasonings Fast Lane, which clocks in at 110 milligrams of caffeine.
Believe it or not, it may be the most important meal of the day as far as metabolism (and weight loss) is concerned. Breakfast eaters lose more weight than breakfast skippers do, according to studies. "Your metabolism slows while you sleep, and it doesn't rev back up until you eat again," explains Barbara Rolls, Ph.D., professor of nutrition at Penn State University and an author of The Volumetrics Weight-Control Plan. So if you bypass breakfast, your body won't burn as many calories until lunchtime as it could. That's why it's smart to start the day with a solid 300- to 400-calorie meal; it jump-starts your metabolism.
Even the fittest and most health-conscious people can’t avoid aging. And while, there’s nothing wrong with adding years of experience and memories under your belt, sometimes age adds a bit more than that. Plenty of factors contribute to increased weight over time, but decreased metabolism is a main culprit. In fact, even if you continue with your regular eating and exercise plan every year, you’ll still gain two pounds per year, says Kimberly Corp, certified Pilates instructor, and co-founder of Pilates on Fifth. The good news is that you still have a lot of control over your metabolism after 50. Here are some expert tips to help rev up your engines.
While most of us might wolf our meals down at our desks or in front of the TV, savoring your food may is better for achieving a healthier weight. Recent research shows that the faster people ate, the more they ate because the hormone that signals that you’re full, cholecystokinin (CCK), takes about 20 minutes to kick in. If you inhale your food, you might consume more than you mean to without realizing you’re full. Nutritionist Keri Gans also suggests maintaining a regular dining schedule as an important component to mindful eating habits.
You might want to think twice before ditching dairy if you’re trying to lose weight—despite what your Paleo-preaching CrossFit friends tell you. Cheese is a satisfying, portable, and inexpensive food that’s packed with calcium, vitamin D, and protein. “Calcium can also promote weight loss because it helps maintain muscle mass, which boosts and helps maintain metabolism, helping you burn calories more efficiently throughout the day,” says Tanya Zuckerbrot, RD, author of The Miracle Carb Diet: Make Calories & Fat Disappear—With Fiber! That doesn’t mean you can help yourself to a cheese-drenched casserole, though. Work cheese into fiber-rich snacks to make them more satiating.

Eat plenty of healthy fats. Healthy fats like avocados, nuts and seeds, along with wild, fatty fish are your mitochondria’s preferred fuel. My favorite “gasoline” for your mitochondria is medium-chain triglycerides or MCT oil, which is found in coconut oil. I provide an extensive plan to utilize these and other healthy fats in my new book Eat Fat, Get Thin.
The next time you run, swim, or even walk, ramp up the intensity for 30-second intervals, returning to your normal speed afterward. Using this strategy will help you consume more oxygen and make your cell powerhouses, the mitochondria, work harder to burn energy, explains Mark Hyman, MD, an integrative and functional medicine specialist in private practice in Lenox, Massachusetts, and author of Ultrametabolism: The Simple Plan for Automatic Weight Loss. "You increase the number of mitochondria and how efficiently they burn throughout the day," he explains.This way, you can exercise for less time than it takes to plod along at the same pace and still get great results.

Probiotics in products like yogurt and fermented foods like pickles and sauerkraut help good bacteria in the gut process food more efficiently. Not only is yogurt a great source of protein and calcium, a Nature study found that eating it as part of a reduced-calorie diet can help shrink your waistline. And you can incorporate it into dishes throughout the day.
When you’re looking to give your body a boost, you know turning to a solid weightlifting session, afternoon bike ride, even a a quick 30-minute HIIT session will get your metabolism cranked up. Metabolism is simple. It’s a series of chemical processes by which your cells produce the energy needed to sustain life—and the higher it revs, the more energy your body burns.
“Caffeine can increase your metabolism up to 8 percent,” says Stollman. “Brewed tea kicks it up another notch by boosting your metabolism by 10 percent.” Green tea goes above and beyond thanks to its catechins, and the effects add up. Pincus recommends three to four cups a day to potentially burn up to 50 to 100 calories. However, it’s important to refrain from using this an excuse to indulge in flavored lattes or sugary green tea drinks from the store. “Don’t make it into dessert—that defeats the whole purpose,” says Gans. Check out these other foods that are scientifically prove to burn fat.
The next time you run, swim, or even walk, ramp up the intensity for 30-second intervals, returning to your normal speed afterward. Using this strategy will help you consume more oxygen and make your cell powerhouses, the mitochondria, work harder to burn energy, explains Mark Hyman, MD, an integrative and functional medicine specialist in private practice in Lenox, Massachusetts, and author of Ultrametabolism: The Simple Plan for Automatic Weight Loss. "You increase the number of mitochondria and how efficiently they burn throughout the day," he explains.This way, you can exercise for less time than it takes to plod along at the same pace and still get great results.

Eat six small meals a day to avoid blood-sugar spikes and minimize urges to binge. Try to schedule meals at the same time each day. If you feed yourself well throughout the day, you'll learn to understand when your body truly needs food. You can't starve yourself and expect to make good choices at the next meal. Need a few healthy lunch ideas? Check out these top food swaps from a nutritionist.
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