To keep your metabolism as healthy as possible, don’t skimp on nutrients – particularly protein. When you don’t eat enough protein, your body has to break down muscle to meet its protein needs; this slows your metabolism. However, too much protein is bad for you, so don’t go overboard! Recommended daily protein intake is 20-30% of your overall calories; stick to it. It’s equally important to get a good balance of other nutrients.  

Skipping meals is also a no-no for a healthy metabolism. Your body needs consistent levels of fuel and nutrients to keep it going. That doesn’t mean you have to religiously eat three square meals a day, but don’t consume all your day’s calories in one sitting. Studies suggest this slows metabolism. (Think of dropping a log on a campfire instead of feeding it with kindling.)

And even if you don’t, you might want to try a little spice for the sake of your metabolism.

Cayenne pepper is thought to stimulate metabolism for at least ten minutes after you eat it. A couple of teaspoons of chili pepper or chili powder have a similar effect by raising your body temperature and helping you to burn calories faster. Even mustard has been shown to increase metabolism when added to a meal.

If you prefer less dramatic spices, try ginger. You can add this root vegetable to stir-frys and other meals by grating or dicing it into the mix. Dried and ground ginger can also be added to meals and used in sweet foods such as gingerbread. However, if you’re watching your weight, cakes and cookies (even ones with ginger in them) are best avoided. Boil the fresh root and turn it into a cup of tea instead!