Anyone trying to slim down should understand the basics of their metabolism. This is the process by which the body processes food/beverage intake and converts it into energy. If you have a faster metabolism, you will naturally burn more calories with less effort. If you have a slow metabolism, you might struggle with weight loss efforts.

While metabolism is mostly pre-set, determined by your biological makeup, there are things you can do to work with your metabolism and burn more calories for better weight loss results. Just ask John Berardi, Ph.D., C.S.C.S., who wrote The Metabolism Advantage. “You have a huge amount of control over your metabolic rate,” he says.

Here are a few tips to rev up your metabolism:

Eat a Substantial Breakfast

Skipping breakfast sends your body into starvation mode and slows your metabolism to conserve energy. According to a study published in the American Journal of Epidemiology, people that ate 22 to 55 percent of the total calories at breakfast gained less weight on average over a four year-period than those who ate 0 to 11 percent of their calories at breakfast.

Incorporate Intervals into Your Workout

Increasing the intensity of your workout for short intervals is an excellent way to make your body burn calories faster. Pick up the pace for 30-60 second increments during your next run, swim or walk. Alternate your regular pace with 30-60 second bursts of high intensity work (increase your incline or pace).

Lift Weights

Muscle uses more energy than fat. A pound of muscle will burn more calories during workouts and downtime than a pound of fat, so it’s essential to build muscle mass. If you don’t currently lift weights, incorporate some strength training into your routine. Use a resistance band, kettlebell or hand weights a few time a week, and start seeing results.

Enjoy Your Coffee

A study published in the Physiology & Behavior journal found that caffeinated-coffee drinkers had a 16 percent higher average metabolic rate than decaf drinkers. The caffeine increases your heart rate and breathing, stimulating your central nervous system. Just don’t overdo it!

Avoid Excessive Drinking

According to an article in Redbook, drinking in excess can adversely affect your metabolism. (Hangovers can also lead to poor dietary choices!) Practice moderation when drinking and mix in glasses of water between alcoholic drinks.

Practice Stress Management

Feeling stressed spikes your cortisol levels, which causes the body to hang on to fat. Lower your stress levels with your desired method — reading, meditating, taking a yoga class or watching funny YouTube video clips.

Are Diet and Exercise Efforts Not Giving You the Body You Want?

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