Hydrate frequently. The rate at which your body burns calories isn’t fixed, so adopt habits that will increase it. Start by drinking more water: People who drink eight to 12 glasses a day burn more calories than those who drink four. And adding hot sauce or spicy mustard to your food “can rev your metabolism by 20 to 25 percent.”
Build muscle. Workouts that build muscle tissue burn calories even when you’re done. “Three days a week, do one to three sets each of five resistance exercises”—like push-ups or squats. As your muscles repair themselves, you’ll burn 100 extra calories a day for three days afterward.
Snack after workouts. Research shows that exercisers who drink a 250-calorie protein shake after working out lose more fat than those who don’t. “A banana with peanut butter works too.”