6 A.M.: Work out. You can melt up to 20 percent more body fat by exercising in the morning on an empty stomach, according to a 2013 U.K. study.
7:30 A.M.: Have the right smoothie. Swiss research found that folks who consumed whey protein at breakfast burned more calories throughout the morning than folks who ate a high-carb meal.
11 A.M.: Refill your water bottle. In a German study, drinking 17 ounces of H2O increased metabolic rate by about 30 percent for more than an hour.
1 P.M.: Add some sweet red peppers to your salad. They contain a metabolism-boosting chemical called dihydrocapsiate.
3 P.M.: Take a call on your headset and go for a walk. Small bursts of activity like this can torch up to 350 calories a day, found Mayo Clinic researchers.
7 P.M.: Turn off your iPad before dinner. Exposure to blue-enriched light (the kind emitted by electronic devices) during the evening meal increases insulin resistance, according to a 2016 Northwestern Medicine study.
7:15 P.M.: Enjoy some carbs. A 2014 study showed that people who saved most of their daily carbs for nighttime burned more calories after lunch than those who ate their carbs early on.
9 P.M.: Turn down the heat. Sleeping in colder temps ramps up your body’s production of brown fat, a type that burns calories, per a study in Diabetes.
Certain health problems can affect your metabolism
Thyroid disorders: An overactive thyroid (called hyperthyroidism) can cause your metabolism to speed into overdrive, while an underactive thyroid (hypothyroidism) can make it slow to a crawl. Fortunately, both conditions can be controlled with medication.
Prediabetes: This condition elevates insulin levels, which inhibits fat metabolism, explains Dr. Cederquist. But lifestyle measures such as exercise and a low-glycemic diet can help repair metabolism.
Osteoarthritis and rheumatoid arthritis: Neither condition affects metabolism directly, but both can make exercise painful—and not exercising enough can lead to muscle loss and a drop in metabolism, explains Dr. Cederquist.
Polycystic ovary syndrome: Women with this hormonal imbalance are at higher risk of developing insulin resistance, which can in turn impact metabolism. Possible treatments include birth control pills to regulate hormone levels and the diabetes drug metformin./Health.com