But this number isn’t set in stone. You can boost how much you burn up — your basal metabolic rate — by tweaking your lifestyle and what you eat or drink. The more efficient and “hot” your metabolism, the more effortless your fitness and weight maintenance.

Wake up and chug water:

Your body requires proper hydration to flush toxins, transport nutrients where they need to go, and recover after hitting the gym. Just a slight level of dehydration can negatively impact your metabolism. For example, studies have found that proper hydration levels are crucial for metabolizing lipids — also known as fat! Drinking water also helps you stabilize your body temperature, lubricates your joints, and helps with proper elimination of waste through bowel movements and urination.

The Institute of Medicine suggests that men should drink approximately 13 cups of water a day, while women should drink approximately 9 cups. Water needs can rise or fall depending on physical activity, humidity and temperature levels and more.

Cut out sugary drinks:

Sugary beverages don’t just add empty calories to your diet, but they can actually slow your metabolism. Sugar can also mess with your blood sugar levels and insulin resistance, leading to further side effects. Instead, enjoy hot or iced green tea throughout the day. Green tea is one of the most popular metabolism-boosters on the market. Its catechins, an active compound in the tea leaves, can enhance metabolism rates. Plus, green tea offers additional benefits, such as potentially lowering your risks of some forms of cancer.

Add protein to every meal:

When planning your breakfasts, lunches and dinners, ensure there’s a nice protein source at each sitting. That’s because protein has a greater thermogenic effect on your body. This refers to how much energy your body needs to digest and process the food you eat. Compared to carbohydrates, the thermogenic effect of protein is 25% while the effect from carbs is 5%. In other words, your body uses dramatically more energy to burn off protein. Make your food work even harder for you at every meal!

Build muscle:

A big mistake that people make when trying to lose weight is focusing on cardio. Such exercises can boost your health, but they have a lower impact on your actual metabolism. Instead, focus on weight-bearing exercises, such as bench presses or dumbbell curls. Muscle tissue burns more energy than fat tissues, so changing the ratio of muscle to fat in your body can elevate your metabolism over time.

If you do choose to continue doing cardio, try high intensity interval training (HIIT). This combines brief spurts of high intensity exercise with slower, more moderate speeds, and the end effect can enhance the rate that your body burns up fat.

De-stress:

As your day winds to a close, take a deep breath. Hold it for a second, then exhale slowly to the count of five. Repeat for a few rounds to slowly calm yourself and release the stress you’ve accumulated throughout the day. Regular breathing exercises, yoga, meditation and similar mindfulness techniques can help you manage your stress in a healthy way. Chronic stress releases cortisol, which prompts your body to store fat. De-stressing and getting enough sleep boosts your metabolism, allowing your body to focus on itself instead of trying to manage all the various external stimulants our modern life throws at it.

Apples and other fiber-rich foods can help you burn 30 per cent more calories.

When you’re trying to lose weight, you often shun snack food like a supermodel shuns carbs during New York Fashion Week. But that can be as unhealthy for you as it is for the models. You don’t have to give up snacks when you’re watching your weight. In fact, you may want to add snacks to your daily routine if you’re not a current snacker.

“This idea that snacking is wrong is almost part of a bygone era,” says Dr. David Katz in an interview with Explore magazine. That’s because snacks can keep you from binging on unhealthy things like donuts and potato chips. And even better, several snacking tricks may actually help boost your metabolism and help you get the leaner, slimmer bod you want.

Make Protein the Focus

Add at least one protein-rich snack to your schedule today, as long as it’s a lean protein source. A great example includes nuts and legumes, such as edamame. A 2004 medical study in the Journal of the American College of Nutrition found that “convincing evidence exists that protein exerts an increased thermic effect…compared to fat and carbohydrates.” If you’re wondering what that medical mumble-jumble means, it’s basically saying that protein works your metabolism and requires more energy to process than fats or carbs, thus helping you to burn more calories in the long run. Numerous studies have also found that protein helps keep you feeling full, so you’re less likely to grab for that bag of M&Ms.

Hide the Sins, Focus on Fiber

Speaking of M&Ms, psychologists say that out-of-sight can really mean out-of-mind. Toss out any junk food in your home, or at least hide them away in really inconvenient spots — that top shelf above your fridge is a great idea. This keeps you from being tempted.

But absence truly does make the heart grow fonder, so be sure to swap in healthy snacks for the now-missing junk food. Focus on fiber-rich foods, which help slow the digestion process and keep your tummy happy for extended periods of time. And an additional benefit: Fiber-rich foods like carrots, celery and fruit often take more work to chew. In a 2011 study published in the American Journal of Clinical Nutrition, researchers in China found that being forced to chew food longer helped participants consume 12 per cent less calories. Meanwhile, a Japanese study reported that having to chew food caused a calorie-burning boost of approximately 30 per cent!

Watch What You Drink, But Drink Often

Snacking is often accompanied with a few sips of your fave bevvie, but be careful — drinks are the Trojan Horse in the calorie saga. For example, drinking a single can of soda every day for a year can lead to an average weight gain of 15 lbs., warns the Harvard School of Public Health. Instead, wash your snacks down with a few sips of crisp, refreshing water. Or, even better, drink cold or hot green tea. Several research studies have found that the epigallocatechin gallate in green tea boosts your metabolism and may help you to burn approximately 100 extra calories a day.

It’s also important to note that people often misinterpret thirst for hunger. Staying hydrated can thus help stave off perceived hunger pains.

Six Slimming Snack Ideas

1. Fat-free Greek yogurt (or vegan soy yogurt) topped with nuts and fresh fruit. A single 6 oz. cup of Greek yogurt nets you 15 g of protein in only 80 calories, while nuts and fruit boost the protein and fiber content.

2. 2% chocolate milk over whole-grain cereal. A 16 oz. glass of chocolate milk yields 17 grams protein, and a study in the Journal of the American College of Nutrition concluded that chocolate milk may be one of the best muscle-building recovery drinks for athletes and bodybuilders.

3. Edamame seasoned with just a tiny pinch of sea salt. A 1/2 c. serving gets you lots of fiber and protein in under 100 calories. It’s the perfect panacea for any savory cravings you may have.

4. Roasted soy nuts. The average 1/4 c. serving gets you 6 g of protein in approximately 120 calories. Go for a spicy variety for added slimming help; some medical studies have hinted that spicy foods help to rev your metabolism.

5. A banana or apple with a dab of peanut butter. This sweet-and-savory pairing provides fiber, protein and healthy fats, plus a dose of electrolytes and antioxidants from the fruit.

6. Trail mix. This is for road warriors who can’t find a nearby grocery store. When you’re facing the vending machine, opt for the unsweetened trail mix. Nuts and dried fruits make a nice couple.