1. Go to Bed Earlier
Someone who sleeps less and is under more stress tends to have more visceral fat.
2. Stay Hydrated
All of your body’s chemical reactions, including your metabolism, depend on water. If you are dehydrated, you may be burning up to 2 percent fewer calories. Drink at least eight to twelve 8-ounce glasses a day.
3. Eat Watermelon
The amino acid arginine, abundant in watermelon, might promote weight loss. Adding this amino acid to the diet enhance the oxidation of fat and glucose. Snack on watermelon and other arginine sources, such as seafood, nuts, and seeds, year-round.
4. Drink Milk
There’s some evidence that calcium deficiency, which is common in many women, may slow metabolism. Consuming calcium through dairy foods such as fat-free milk and low-fat yogurt may reduce fat absorption from other foods.
5. Get More Vitamin D
Vitamin D is essential for preserving muscle tissue. Get 90 percent of your recommended daily intake in a 3.5-ounce serving of salmon. Other good sources: tuna, fortified milk and cereal, and eggs.
6. Eat Iron-Rich Foods
Iron is essential for carrying the oxygen your muscles need to burn fat. Unless you restock your stores, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources.
7. Fight Fat with Fiber
Some fiber can fire up your fat burn by as much as 30 percent. Studies find that those who eat the most fiber gain the least weight over time. Aim for about 25 grams a day—the amount in about three servings each of fruits and vegetables.
8.Drink Coffee or Tea
Caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism by 5 to 8 percent—burning about 98 to 174 calories a day. A cup of brewed tea can raise your metabolism by 12 percent. Antioxidants called catechins in tea provide the boost.
9. Rev Up in the Morning
Eating breakfast jump-starts your metabolism.
10. Eat the Heat
It turns out that capsaicin, the compound that gives chile peppers their heat, can also fire up your metabolism. Eating about 1 tablespoon of chopped peppers (red or green) boosts your sympathetic nervous system (responsible for your fight-or-flight response) The result: a temporary metabolism spike of about 23 percent. Stock up on chile peppers to add to salsas, and keep a jar of red-pepper flakes on hand for topping
11. Drink Cold Water
Drinking 6 cups of cold water a day (that’s 48 ounces) can raise resting metabolism by about 50 calories daily—enough to shed 5 pounds in a year, with essentially zero additional effort. The increase may come from the work it takes to heat the water to body temperature.
12. Get Up, Stand Up
Whether you sit or stand at work may play as big a role in your waistline as your fitness routine. Inactivity (4 hours or more) causes a near shut- down of an enzyme that controls fat and cholesterol metabolism. To keep this enzyme active and increase your fat-burning, break up long periods of downtime by standing up—for example, while talking on the phone.
13. Go Organic When You Can
Dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experience a greater-than-normal dip in metabolism as they lose weight, because the toxins interfere with the energy-burning process. In general, conventionally grown items that you peel—avocado, grapefruit, bananas—are fine. But choose organic when buying celery, peaches, strawberries, apples, blueberries, nectarines, sweet bell peppers, spinach, kale and collard greens, cherries, potatoes, and imported grapes; they tend to have the highest levels of pesticides.
14. Eat More Protein
Your body needs protein to maintain lean muscle.
Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack.
Protein can up postmeal calorie burn by as much as 35 percent.