The best thing you can do is rev up your metabolism and to do so it's recommended to eat many small meals during the day with your heaviest meal being breakfast. Instead of the usual American way of eating three large meals a day with dinner being the largest.

One of the funny things about metabolism is - is that the higher your metabolism is the more you can exercise, and the more you exercise the higher your metabolism is.

A new study indicates that drinking water speeds up weight loss. Researchers in Germany found that subjects increased their metabolic rates by 30 percent after drinking approximately 17 ounces of water. Water’s also a natural appetite suppressant that banishes bloat as it flushes out sodium and toxins. Drinking enough water will also help keep you from mistaking thirst for hunger.

Drinking ice water you’ll burn about 8 calories for each glass you drink.

However drinking large quantities of ice water can have serious health effects, i.e. overall lowering of body temperature, a decrease in the functionality of the gastrointestinal tract, and, in extreme cases, anemia. Drinking a lot of water can also lead to water intoxication.

But drinking the recommended 8 glasses of water a day you will burn an extra 448 calories a week or 1920 calories in a month.

Aloe Vera gel offers benefit to decrease the levels of blood fat lipid, triglycerides and cholesterol. Many patients take Aloe Vera drink like a tonic. It breaks down the fat globules and is useful to decrease obesity.

Many people believe that apple cider vinegar acts to naturally kick-start your metabolism. simply mix two teaspoons in a glass of water and drink before every meal.

Studies show that green tea extract boosts metabolism and may aid in weight loss. According to a study done by the 'Journal of Nutrition' five cups of green tea a day can help you shed twice as much weight with most of it being around the middle. The catechins (antioxidants) are believed to boost energy and enhance fat-burning.

You will eat less and burn fats faster if you have a bowl of soup as an appetizer or a snack. According to a Penn State University study, soup is an appetite suppressant because it’s made up of a satisfying combination of liquids and solids. Women in the study got to choose one of three 270 calorie snacks before lunch. The women who had chicken and rice soup as a snack ate an average of 100 fewer calories than those who chose a chicken and rice casserole or the chicken and rice casserole and a glass of water.

Researchers at Scripps Clinic found that subjects who ate half a grapefruit with each meal in a 12-week period lost an average of 3.6 pounds. The study indicates that the unique chemical properties in this vitamin C-packed citrus fruit reduce insulin levels, which promotes weight loss.

Women who ate the equivalent of three small apples or pears a day lost more weight on a low calorie diet than those who didn’t add fruit to their diet, according to researchers from the State University of Rio de Janeiro. People who eat fruit eat fewer calories overall.

Many studies link calcium to weight loss. Broccoli is high in calcium, and it’s loaded with vitamin C, which boosts calcium absorption. It also has vitamin A, folate and fiber. At 20 calories per cup, this food helps you loose weight and it contains phytochemicals that boost your immunity and helps to protect you against disease.

Dairy products can boost weight loss, according to a study in the April issue of Obesity Research. People on a reduced calorie diet that included three - four servings of dairy a day lost significantly more weight than those who ate a low dairy diet that had the same amount of calories. Low-fat yogurt is a rich source of calcium, providing about 450 mg to an 8 ounce serving, and 12 grams of protein.

Many studies have shown that protein can help boost your metabolism, help you to lose fat and build lean muscle tissue so that you burn more calories. A 3 ounce serving of boneless, skinless lean turkey breast has 120 calories and provides 26 grams of protein, 1 gram of fat, 0 grams of saturated fat.

Salmon, Tuna and sardines contain Omega 3 fatty acids that work by altering levels of the hormone called leptin in your body.

Foods that help raise your metabolism are lean beef, pork, chicken and turkey.

Oatmeal’s a good source of cholesterol fighting, fat-soluble fiber (7 grams per 3/4-cup serving) it keeps you full and provides you with the energy you need for workouts.

Eating hot peppers can speed up your metabolism, researchers at Laval University in Canada found. Capsaicin, a chemical found in peppers, paprika, and cinnamon temporarily stimulates your body to release more stress hormones, which speeds up your metabolism and causes you to burn more calories.

Recent research from Beloit College in Wisconsin, reported that taking 1 tablespoon a day of olive oil, can help you to lose weight, by shedding a pound per week. Olive oil, a good fat, has been shown to burn off three times faster than bad fats, like the trans fats found in our commercial food products. The oleic acid in olive oil is the component believed to give it the fat fighting abilities. The fatty acid helps fat tissues stop absorbing fat from blood cells. It also helps the fat cells by secreting stored fat into the bloodstream so it can be burned off. During digestion, oleic acid converts to the hunger fighting hormone OEA that stimulates nerve cells and tells the brain you are full. Researchers have found that women who had olive oil at breakfast boosted their metabolism by 60% more than women who didn‘t take it. They recommend taking a tablespoon in the morning on an empty stomach.

Research from the University of Michigan Cardiovascular Center show that 1 and 1/2 cup of blueberries can help reduce belly fat by up to 12 percent. Blueberries activate a gene responsible for burning belly fat while also turning down a gene that helps to store fat.

Research has shown that people who snack on almonds as part of a low-calorie diet over a six month period can reduce their body weight by 18 percent thus slimming their waist line and reducing all over body fat.

Foods rich in potassium are key to ensuring your lean muscles stay in shape. Potassium helps to neutralize acids known to trigger muscle wasting as we grow older. Adults who eat potassium rich foods have about 3.6 pounds more muscle than people who eat the least amount of potassium. It isn’t stored in the body like other minerals. Therefore, we need to include potassium rich foods in our daily diet. Foods that are rich in potassium include:

asparagus

almonds

prunes

raisins

bananas

baked potato with skin on

spinach

tomatoes

sunflower seeds

seaweed (dulse, kelp)

beans

endives

lettuce

Chinese cabbage

avocado

yams

dates

brazil nuts,

mushrooms

turmeric

oranges

onions

apples

lentils

cayenne

cherries

grapes

The excess of bad bacteria in the digestive system causes irritation that leads to indigestion and gas as well as fluid retention and bloating. Probiotics will make these symptoms disappear. Probiotics are found in fermented foods like kimchi, yogurt, miso soup, homemade pickles, etc. Probiotics are the beneficial bacteria that help maintain the balance of microorganisms in our body's intestinal tract. These serve to inhibit the growth of dangerous bacteria by promoting the health of the digestive system. This is why Doctors recommend these foods after a long prescription of antibiotics.

Studies have shown that trans fats is linked to heart disease. A loophole in the FDA's labeling requirements has allowed processors to add as much as 0.49 grams of trans fats per serving and still claim their product has zero trans fats. You need to read the label because even if it says zero trans fats if it lists partially hydrogenated oil - it has trans fats.

You can boost your fat burning metabolism by eating foods that contain L-carnitine. L-carnitine is an amino acid found in your liver. It helps to facilitate fat metabolism, and promotes fat loss. It’s known to increase energy production in muscle cells and increases blood circulation in the brain. L-carnitine also helps to reduce triglycerides and increases good cholesterol. These include:

Beef steak

Ground beef

Pork

Canadian bacon

Fish

Chicken breast

Milk

Ice cream

American cheese

Avocados

 Asparagus