Boosting ones metabolism is something many people try to achieve everyday. Having a high metabolic rate increases the amount of calories the body burns on a daily basis, thus generating higher energy. In times of ineffective metabolism, the body stores the excess calories as fat, thus leading to weight issues later.

Factors like age, weight, hormonal changes, lean muscle mass, diet, genetics, stress and the amount of physical activity undertaken on a daily basis are likely to affect a person’s metabolism. Following are essential eating rules that stoke your fat burn all day long. Check out:

• Don’t Starve:
One needs to cut calories to lose weight. But going too low on calories delivers a double whammy to the metabolic system. When one eats less than what is required for the basic biological function, the body throws the brake on the metabolism. It also begins to breakdown precious, calorie-burning muscle tissue for energy. So, eat just enough so that you’re not hungry. This will keep your metabolism humming.

• Eat your breakfast:
Eating breakfast jump-starts metabolism and keeps energy high all day.

• Try coffee or tea:
Caffeine is a central nervous system stimulant, so a daily cup can rev up the metabolism. Also, a cup of brewed tea can raise the metabolism.

• Fight fat with fiber:
Fiber can rev the fat burn by 30 percent, research shows. People who eat the most fiber gain the least weight over time.

• Drink water:
Drinking 6-8 glasses of water a day can raise resting metabolism. The body burns extra calories to heat the water to body temperature. Water is also a natural appetite suppressant.

• A bite of chilli:
Eating spicy foods occasionally can speed up metabolism and suppress cravings. Capsaicin – a chemical found in red chilli- temporarily stimulates the body to release more stress hormonesdefine which speeds up metabolism.

• Induce proteins:
The body needs protein to maintain the lean muscle mass. A protein rich diet can up post-meal calorie burn as almost 35 percent.

• Eat iron rich foods:
Iron carries the oxygen the muscles need to burn fat. Unless one re-stocks the stores of iron, people run a risk of sagging metabolism.

• Get enough Vitamin D:
This vitamin is essential for preserving metabolism revving muscle tissue.

• Drink milk:
Calcium deficiency slows metabolism rate. Also, consuming calcium through dairy foods reduces fat absorption from other foods.