Each time we eat or drink something, our body works hard to break down the food and turn it into much-needed energy in order to be able to keep our heart pumping, our mind thinking and our muscles working. This is our metabolism. If you’re trying to lose weight, knowing how well your metabolism works and increasing your metabolic rate will help you reach your goals a lot easier. A fast metabolism means more calories burned. The more we burn, the easier it is to shed those kilos.

So here are 7 simple ways to increase your metabolism and make it work harder all day long.

Drink your Water and Make Sure it’s Cold

Research shows that people who drink 8 to 12 eight-ounce glasses of water per day tend to have higher metabolic rates than those who drink only four. And if your water is ice-cold your body may burn a few extra calories heating it to your core temperature. Though the extra calories burned drinking a single glass are a negligible amount, making it a habit can add up to a few kilos lost with essentially zero additional effort.

Consume a Healthy Breakfast!!

And do it Every- Single-Day. The heartier it is, the better. Otherwise, your body enters a starvation mode and your metabolism slows down in order to conserve energy.

Include Coffee or Green Tea

Caffeine stimulates our central nervous system by increasing our heart rate and breathing. Thus boosts our metabolism to work harder!! Did you know that the average metabolic rate of people who drink caffeinated coffee is increased by up to 16 percent over that of those who drink decaf?

Consume Protein

Adding protein into every meal helps build and maintain lean muscle mass. And muscle burns more calories than fat does, even at rest. Prefer cottage cheese, lean chicken and definitely say yes to fatty fish such as salmon, tuna and sardines. These fishes are loaded with hunger-quashing omega-3 fatty acids, which help trigger the “I’m full” signals to your brain faster.

Choose calcium-rich snacks

Some evidence shows that calcium deficiency may slow metabolism. Also, consuming enough calcium mainly through dairy, such as fat-free milk and low-fat yogurt may reduce fat absorption from other foods.

Increase your Intensity

Most people are always looking for a way to shorten their workout. Well, stepping up our intensity will aim in burning the same number of calories – if not more – in less time!!!

Sleep Time

When you sleep less than you should, you throw off the amounts of leptin and ghrelin—hormones that help regulate energy use and appetite—that your body produces. So make sure you get at least eight hours of rest.