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Eat breakfast everyday -

Start your day with a nutrient-rich breakfast to kickstart your metabolism. This will keep you energized throughout the day. 

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Eat breakfast everyday -

But avoid sugary breakfasts. Instead, opt for a combination of protein, whole grains, healthy fats, and vitamins.

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Eat at regular times -

A 2022 study found that the timing of meals can have an effect on metabolism.

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Eat at regular times -

It's recommended for people to eat regular meals and snacks throughout the day to prevent extreme swings in fullness and hunger. 

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Eat plenty of protein at every meal -

Focus on including a good source of protein in every meal to help maintain muscle mass and increase satiety, which can prevent overeating.

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Eat plenty of protein at every meal -

High-protein foods also require more energy for digestion, boosting your metabolism further. Eggs, salmon, and lean beef are ideal choices.

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Drink green tea -

Consuming green tea can enhance your metabolism due to its combination of caffeine and catechins, which help break down fat. 

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Drink green tea -

Green tea is believed to indirectly help prevent a weight loss plateau due to the way it affects your gut microbiome. It helps break down fat for energy.

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Eat spicy foods -

Adding spices like cayenne pepper to your meals can boost your metabolism. 

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Eat spicy foods -

Although the effects are small, the capsaicin in peppers has been shown to increase energy expenditure and promote fat burning.

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Drink coffee -

Studies have found that caffeine can trigger the body to release neurotransmitters like epinephrine, which helps regulate the way your body processes fat.

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Drink coffee -

However, this effect may vary based on several factors. For instance, one study found that caffeine was more effective at increasing fat burning during exercise in individuals with a sedentary lifestyle in comparison with trained athletes.

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Eat enough calories -

Eating too few calories can cause a person's metabolism to slow down, so the body can conserve energy. This can make weight loss and weight maintenance more difficult.

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Eat enough calories -

Adults typically require between 1,600 to 3,000 calories per day. However, this varies depending on a person's sex, age, height, and lifestyle.

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Drink enough water -

Staying hydrated is essential for the body to function at its best, including for optimal metabolism. 

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Drink enough water -

Therefore, drink plenty of water throughout the day, starting first thing in the morning.

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Limit sugar intake -

Avoid sugary drinks and high-sugar foods as much as possible. Excess sugar can lead to weight gain and slow down your metabolism. 

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Limit sugar intake -

Refined carbohydrates and high-fructose corn syrup are particularly detrimental.

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Move more throughout the day -

Incorporate simple activities like walking or taking the stairs instead of the elevator. 

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Move more throughout the day -

Regular movement throughout the day keeps your metabolism active and helps burn calories.

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Reduce stress -

Chronic stress can lead to hormonal imbalances that affect your metabolism. 

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Reduce stress -

Meditation, yoga, or even simple breathing exercises can help manage stress, along with other calming activities such as reading. 

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Get a good night's sleep -

Sleep is crucial for regulating your metabolism and helping your body repair itself. Lack of sleep has been shown to affect levels of ghrelin, the hunger hormone, and leptin, a hormone that controls satiety. 

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Get a good night's sleep -

This could explain why many people who are sleep-deprived often feel hungry and may have difficulty losing weight or may gain weight.

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Stand up more -

Sitting too much can have negative effects on your health, partly because long periods of sitting burn fewer calories.

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Stand up more -

If you have a desk job, try standing up and walking for short periods. You can also try going for walks during the day or invest in a standing desk.

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Do a high-intensity workout -

High-intensity interval training (HIIT) involves quick and very intense bursts of activity, which can help indirectly speed up your metabolism. 

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Do a high-intensity workout -

Your muscle cells will burn energy at rest, which helps you burn fat and build muscle. To get started, choose an exercise, such as biking or running, that you're already familiar with.

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Lift heavy things -

Lifting weights and performing exercises that use the weight of the body or resistance bands can help build muscle.

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Lift heavy things -

Strength training may increase a person's rate of metabolism while resting, such as when sleeping or sitting.

Sources: (Healthline) (Medical News Today) (Best Life Online) 

See also: Get fit and chill: Why pilates might be your perfect workout

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