Simple Steps To Boost Your Metabolism All Day Long

#1 Drink More Cold Water

People who drink water instead of sugary drinks are more successful at losing weight and keeping it off.

This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake.

However, drinking water may also speed up your metabolism temporarily.

Studies have shown that drinking 17 oz (0.5 liters) of water increases resting metabolism by 10–30% for about an hour.

This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature.

Water can also help fill you up. Studies show that drinking water a half an hour before you eat can help you eat less.

One study of overweight adults found that those who drank half a liter of water before their meals lost 44% more weight than those who didn’t.

Bottom Line: Water can help you lose weight and keep it off. It increases your metabolism and helps fill you up before meals.

#2 Choose organic produce

You wouldn't fill your car engine with pesticides, right? Hell, no. Researchers in Canada found that dieters with the most organochlorides (chemicals found in pesticides) stored in their fat cells were the most susceptible to disruptions in mitochondrial activity and thyroid function. Translation: Their metabolism stalled. Can't afford a full organic swap? Go to foodnews.org/fulllist for the most (and the least) contaminated foods, then adjust your shopping list accordingly.

#3 Getting up Early

Wake up, sunshine! Getting exposure to light in the morning will not only help you wake up, but may help keep you slim, suggests research from Northwestern University. Happily, bright light (the sun is the best) sets your body clock, a key player in regulating every system of your body, including a speedy—or sluggish—metabolism.

#4 Get your omega-3's

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.

#5 Turn up the intensity

If you're going to the gym, you might as well get as much out of it as you can, right? Research has shown that a vigorous workout can help you burn almost 200 calories more in the 14 hours after the session, according to a small 2011 study. Later studies show a smaller afterburn during intense interval workouts (about 60 additional calories in the hour after exercise), but that can still make a big difference over time. Don't have time for a lengthy workout? Alternate 60 seconds of fast running, biking, or on the elliptical with a 60 second rest period, and repeat for 25 minutes, suggests the American College of Sports Medicine, and you'll still torch calories after you leave the gym.

#6 Eat Healthy

Eat (a good) breakfast:

Every. Single. Day. If you don't, your body goes into starvation mode (it's paranoid like that), so your metabolism slows to a crawl to conserve energy, Berardi says. And the heartier your first meal is, the better. In one study published in the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over four years. Those who ate zero to 11 percent of their calories in the morning gained nearly three pounds. In another study published in the same journal, volunteers who reported regularly skipping breakfast had 4.5 times the risk of obesity as those who took the time to eat.

What should you be having? Morning munchies that are slow to digest and leave you feeling fuller longer. Try a mix of lean protein with complex carbohydrates and healthy fats, like this power breakfast, recommended by Berardi: an omelet made from one egg and two egg whites and a half cup of mixed peppers and onions, plus a half cup of cooked steel-cut oats mixed with a quarter cup of frozen berries and a teaspoon of omega-3-loaded fish oil.

Pick protein for lunch:

Cramming protein into every meal helps build and maintain lean muscle mass. Muscle burns more calories than fat does, even at rest, says Donald Layman, Ph.D., professor of nutrition at the University of Illinois. Aim for about 30 grams of protein—the equivalent of about one cup of low-fat cottage cheese or a four-ounce boneless chicken breast—at each meal.

Eating small meals every 3-4 hours can help keep your metabolism up in order to burn more fat. Choose healthy, well-portioned meals and snacks. Cutting back on unhealthy carbs can help you reach your weight loss goals, but don’t give up carbohydrates altogether. Your body needs them for fuel! Switch to healthy carbohydrates instead.

#7 Bust Stress

No matter what simmers you down—a good book, a celeb magazine, sex, watching a three-minute clip of dogs being cute, savasana on your floor—do it. According to 2014 research, women who were more stressed had a slower metabolism and burned less fat after eating compared to those who were stress-free—a difference of about 100 calories. Ultimately, the researchers note, frazzled living could promote weight gain.