1. Breakfast EVERY SINGLE DAY!
The only way to get your Metabolism even started in your day is to eat breakfast within the first half hour when you wake up. The rest of the day your metabolic rate will be up and will continue to rise just by eating breakfast.
2. Pick Protein for Lunch
Even at work and sitting at a desk, you can still burn calories by eating a protein packed lunch. Protein builds muscle and muscle of course burns more calories than fat. So even while sitting at a desk, if you eat protein for lunch, it will keep your metabolism going and burn calories. You want at least 30 grams of protein-which is about a cup of Low Fat Cottege Cheese, or a 4 ounce boneless chicken.
3. Keep Dairy in your day
This doesn't mean ice-cream or eating blocks of cheese. The calcium from Dairy helps your body metabolize fat by increasing the rate at which is gets rid of waist, (umm, going number 2) so your body is regulated through your metabolism. A good amount is 8 ounces of low fat Milk a day or 6 ounces of low fat Yogurt.
4. Eat SPICES
Spices are incredible for your Metabolism. They are one of the only things you can eat that actually speed up your metabolism just by simply adding them to your meals. Make sure to put them on your Fish (Salmon) when you eat it so then you get double the benefits, because Fish carry Omega 3-fatty acids and those trigger rapid signals of "I'm full" to your brain. They also carry 90% of your Vitamin D recommended daily value.
Woman lose a lot of Iron from there periods every month which alone can slow down your metabolism because Iron helps carry oxygen to your muscles. When your Iron is low, your muscles aren't getting enough oxygen which of course slows down your metabolism. Make sure to add plenty of dark leafy greens such as Spinach to your menu along with Broccoli, Oats and beans. All of which carry a lot of Iron.
6.Working Out with Intervals
They did a study that showed people that walk/jog in between sprints for 20 mins off and on burn 3 times more fat than the people that run for a steady pace for 40 mins. The burst of speed can stimulate a fat-burning process within the muscles rather than going at a steady pace that your muscles get immune to. Also, if your a weight training kind of person, another excellent way to speed up your metabolism is to lift the weights slowly. Count 3 seconds every time you lift and let down.
7. DRINK WATER
The University of Utah did a study that the people that drank 8-12 ounces of water had a higher metabolic rate than those who only drank 4. They also say if you drink your water cold, it burns an extra 10 calories a day, which of course doesn't sound like very much, but in the long run you lose pounds in the overall year.
8. Get Your Sleep
When you lose hours of sleep you have 2 very important hormones that get thrown off (leptin and ghrelin). These 2 hormones help regulate energy use and appetite, and by losing sleep they are thrown off. Getting less than 7.5 hours of sleep a night can lead to more body weight from these 2 hormones not getting there proper use. Getting sleep is the most important thing you can do to help speed up your metabolism and overall feel better.