The body’s metabolism is the process it uses to turn food into energy for survival and functioning. The metabolism can slow down for a variety of reasons, such as genetics and aging. You can boost your metabolism by making healthy lifestyle changes, such as eating well and exercising. The better your body’s health, the more your metabolism will work.

These 12 healthy food choices. These foods are high in protein or fiber, which will help you to feel fuller for longer and aid your weight loss efforts. Remember that metabolism is only one part of the puzzle when it comes to weight loss.

1. Fish & Shellfish

The power of fish to boost metabolism: Omega-3 fatty acids, protein and mackerel are all found in salmon, tuna and sardines. Protein digestion burns slightly higher calories than fat or carbohydrates.

Tip: According to the American Heart Association, people should consume fatty fish twice a week. You don’t like fish? Take an omega-3 fatty acid (vegetarian-friendly) or fish oil supplement.

2. Beans (also known as legumes)

Powerful Metabolism-Boosting: Legumes are seeds that grow in pods. These include the high-protein kidney bean, chickpeas, and black beans.
Tip: Add beans to your list of groceries in an affordable and easy way. Look for low-sodium labeling if you are watching your salt intake. You can add beans to salads, soups or pasta dishes.

3. Chili Peppers

Boost Your Metabolism: The chemical capsaicin is found in hot peppers such as chili peppers, jalapenos and other vegetables. This chemical gives them their heat. Capsaicin raises your body’s temperature, which helps you temporarily burn more calories. Even though eating these may boost your metabolism, it won’t help you lose weight significantly.

Tip: Grill or stuff peppers. Steam, bake, stir-fry, or steam them. You can also serve them raw with cottage cheese or low-fat dips.

4. Lean Meats

Increased metabolism: Lean meats like chicken, turkey, and turkey, which are high in protein, require more energy to digest than foods that are rich in carbohydrates or fats. This means they burn slightly more calories.

Tip: Trim any visible fat, including skin from poultry and meat. Broiling, roasting sautéing, grilling or baking are all low-fat cooking techniques.

5. Low-Fat Milk

Boosting the metabolism: The calcium in milk and Vitamin D included are important for the development of dense muscle mass. This is essential for good health.

Tip: Add low fat milk instead of water when making oatmeal, cereals or condensed cream. When ordering cappuccinos and lattes, ask for skim milk or 1%.

6. Broccoli

Broccoli belongs to the cruciferous vegetables family. It is known for having a high fiber and water content. This combination helps you to feel full.

Tip : Eat the broccoli roasted or steamed. Enjoy it raw, with a low fat veggie dip.

7. Lentils

Powerful Metabolism-Boosting: Lentils, a type legume, are rich in iron and magnesium. With 8 grams each, they are an excellent source of plant protein and fibre. Lentils are available in many colors, including yellow, red, brown and green. All lentils are healthy.

Tip: Women should consume more iron than men. About 35 percent of the daily iron requirement is provided by one cup of lentils.

8. Oatmeal

Metabolism Boosting Powers: This powerhouse is full of fiber and will help you not only last through your morning without feeling hungry but also slow the release of sugar in your bloodstream.

Tip: To start the day, make a bowl of hot oatmeal the night before or overnight oats in a mason-jar to take with you for breakfast on the go.

9. Berries

Fruits that Boost Metabolism: Berries like blueberries and strawberries are high in fiber and low in calories. Fiber helps you lose weight by decreasing your appetite.

Tip: Frozen berries can be a great substitute for fresh berries during the off-season. They are also just as healthy.

10. Almonds

Metabolism Boosting Powers: Almonds are rich in healthy fats and fiber, as well as protein. This combination helps to curb hunger.

Tip: Eat a handful between meals to prevent unhealthy snacks, or chop them for a crunchy salad topping.

11. Low-Fat Cottage Cheese

Metabolic Boosting Powers: Cottage cheese is low fat, low carb and high protein. It’s ideal for health-conscious eaters.

Tip: Add a low-fat cottage-cheese to a smoothie of berries for a unique twist.

12. Tempeh

Tempeh has great metabolism-boosting powers.

Tip : Try using Tempeh as a substitute for meat in stir-fries or sandwiches.

13. Water

Metabolism Boosting Powers: Water may suppress your appetite or boost your metabolism temporarily. The more hydrated you are the better your body can do everything, from exercising to thinking.

Tip: Try drinking a glass of ice water to start your day or a glass just before eating. Divide your weight by half to determine the amount of water you should drink each day. Divide your weight by half to get the liquid amount you should drink per day.

Don’t forget about your muscles

Weight or muscle strength is one of the best methods to increase your metabolism. Your metabolism is boosted by lean muscle mass. The metabolic activity of muscle means that people with lean and muscular bodies require more energy for their daily activities than those with higher body fat percentages. Talk to your doctor about any new exercise routine before you begin.