1. Power-up with protein
Fortify your morning muesli with some Greek yoghurt, or add a boiled egg to your morning meal. Research in the European Journal of Clinical Nutrition found that women who ate a high-protein breakfast had better glycaemic control throughout the day.
2. Get outside!
Rise and shine! There's a reason morning exercisers always have a spring in their step. Exposure to morning light will not only give you an energy boost, research from Northwestern University found that bright light plays a role in regulating every system in your body, including a sluggish metabolism.
3. Pick up the pace
Vigorous exercise means you're getting the most out of your workout, and can burn an extra 800 kilojoules after the session. Mix in some cardio with strength training, like squats, lunges or weights exercises, for even more afterburn.
4. Ditch the coffee for tea
Choosing the leafy brew can help your burn an extra 400 kilojoules over the course of a day. One 2011 study found that tea can burn more fat than a placebo, potentially thanks to the combo of catechins.
5. Making a call? Stand-up
We don't need to tell you the harmful effects of sedentary activity. A study in the Journal of Physical Activity and Health found that young adults who work while standing as opposed to sitting burn more kilojoules. Make little changes, like walking to talk to a colleague or standing up to answer the phone.
6. Swap diet soft-drinks for soda water with lime
Opting for diet soft drink may seem like the healthier option, but zero-kilojoule drinks with artificial sweeteners can affect your body's normal metabolic response to sugar. Alarmingly, some studies have linked diet drinks to weight gain, metabolic syndrome, higher blood sugar and increased belly fat.
7. Treat yourself to some chocolate
The dark stuff, obviously. One study by Swiss and German researchers found that eating a couple of squared of dark chocolate daily for two weeks led to lower stress hormones and a more regulated metabolism.
8. Have a good laugh
Not only does it keep your heart healthy, a good laughing session can help you burn extra kilojoules. Need a lift? Google "cats being jerks" for a good giggle.
9. Get rid of your stress
Stress, it's just no good for you. Research from 2014 has found that higher stress hormones can lead to a slower metabolism and fat burn. Find a stress-busting activity that suits you, like an evening walk or a calming yoga routine.
10. Rest up
Healthy sleep hygiene will not only improve your energy and outlook, it will help your metabolism. In one study, adults who slept nine hours each night had a healthier metabolism and craved less sugar. Wind down 30 minutes before bed by turning off the TV and all electronic devices, and picking up a book.
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