With these 10 tips your metabolism will run smoothly

• Use chili and other spicy seasonings

The active ingredient in chili, capsaicin, increases your resting metabolic rate and also suppresses appetite. So chili not only supports fat burning but can also help prevent unwanted fat accumulation. If you don't like very spicy flavours, try milder alternatives such as cumin, cinnamon or turmeric, which also stimulate the metabolism.

• Ginger as a natural metabolism helper

Ginger contains compounds that stimulate digestion, help regulate blood sugar and increase thermogenesis. Even a tea or some powdered ginger added to meals can help control appetite and support fat burning.

• Green tea for increased fat burning

Green tea is rich in catechins and also contains caffeine – a perfect combination to speed up your metabolism. Studies show an increased fat burn of 70 to 100 calories per day from green tea. For the best effect, use whole tea leaves rather than tea bags.

• Coffee as a metabolism booster

A morning cup of coffee can not only wake you up but also stimulate your metabolism. The caffeine it contains stimulates the nervous system and helps fat cells burn energy. Studies show your resting metabolic rate can rise by 3 to 4% for about an hour after drinking coffee. 

• Prefer protein-rich foods

Proteins have the highest thermic effect of all macronutrients, meaning your body uses more energy to digest them. A protein-rich diet can therefore increase daily energy expenditure by up to 100 calories. Opt for lean meats, eggs, quinoa, nuts or tofu, for example.

• Drink enough water

Water boosts your metabolism because the body has to expend energy to warm the liquid to body temperature. Consuming 500 ml of water can increase the metabolic rate by up to 30 percent for about an hour. In addition, water contributes to greater satiety and supports the elimination of toxins.

• Include legumes in your meal plan

Beans, chickpeas and peas are high in protein and support thermogenesis. They also have a low glycaemic index, which helps keep blood sugar levels stable and prevents metabolic slowdowns.

• Choose fibre-rich foods

Fibre from vegetables, fruit, whole grains and seeds supports digestion and provides long-lasting satiety. Soluble fibre binds water, while insoluble fibre increases stool bulk and stimulates bowel movement – both promote an active metabolism.

• Use apple cider vinegar strategically 

A tablespoon of apple cider vinegar, diluted in a glass of lukewarm water and ideally drunk before meals, can stimulate digestion. The acetic acid it contains also supports blood sugar control and thus helps avoid sudden cravings.

• Move regularly

Building muscle through movement, especially strength and interval training, increases your basal metabolic rate. The so‑called afterburn effect ensures your metabolism remains elevated for hours after training. Try to incorporate regular movement into your daily routine, even with small activities like taking the stairs.