Putting on weight and not sure why? Give these simple metabolism boosters a go.

Once you hit your twenties, the speed of your metabolism—which affects the rate at which you burn calories—drops by two per cent every decade. But it’s possible to give it a boost. Try these simple strategies:

1. Sip coffee or green tea

Your morning caffeine fix gives your calorie burn rate a fillip for up to two hours. Drinking green tea frequently is also thought to accelerate weight loss.

2. Check your thyroid

If you’re struggling more with your weight than you used to, ask your doctor to test this critical metabolic gland.

3. Get enough shut-eye

Less than seven hours’ sleep messes with your metabolism-regulating hormones. And if you’re sleep-deprived, you process carbs less efficiently, upping the risk of obesity and diabetes.

4. Drink iced water

Drinking ice-cold water increases metabolism because your body uses energy to warm it up.

5. Pump up your muscles

The more lean muscle you have, the more calories you’ll burn all day. Strengthen large muscle groups, such as in your thighs, by doing lunge exercises, using the stairs at work and walking uphill.

6. Pack more protein

A 2012 study in the Journal of the American Medical Association found that people who ate more protein had a higher resting metabolic rate. So try to have lean protein such as fish, chicken or eggs with every meal—or enjoy such protein-rich snacks as a handful of almonds.

7. Spice up your life

The capsaicin in chilli peppers stimulates the nervous system and improves metabolism after meals. Chilli does this best if eaten regularly, so turn up the burn!

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