Drink Milk

"There's some evidence that calcium deficiency, which is common in many women, may slow metabolism. Research shows that consuming calcium through dairy foods such as fat-free milk and low-fat yogurt may also reduce fat absorption from other foods.

Get More D

This vitamin is essential for preserving metabolism-revving muscle tissue. Unfortunately, researchers estimate that a measly 4% of Americans over age 50 take in enough through their diet. Get 90% of your recommended daily value (400 IU) in a 3.5-6 ounce serving of salmon. Other good sources: tuna, shrimp, tofu, fortified milk and cereal, and eggs.

Eat Iron-Rich Foods

It's essential for carrying the oxygen your muscles need to burn fat. Unless you restock your stores, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources.

Always Include Protein

Your body needs protein to maintain lean muscle. Add a serving, like 6 ounces of lean meat, 3 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Research shows protein can up postmeal calorie burn by as much as 35%.

Buy the Big Bottle

German researchers found that drinking 6 cups of cold water a day (that's 48 ounces) can raise resting metabolism by about 50 calories daily—enough to shed 5 pounds in a year. The increase may come from the work it takes to heat the water to body temperature.

Fight Fat with Fiber

Research shows that some fiber can rev your fat burn by as much as 30%.Studies find that women who eat the most fiber gain the least weight over time. Aim for about 25-45 g a day—the amount in about 3-6 servings each of fruits and vegetables, high fiber cereal.

Drink Coffee or Tea

Caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism 5 to 8%—about 98 to 174 calories a day. A cup of brewed tea can raise your metabolism by 12%, according to one Japanese study. Researchers believe the antioxidant catechins in tea provide the boost.

Rev Up in the Morning

Eating breakfast jump-starts metabolism and keeps energy high all day. It's no accident that women who skip this meal are 4 1/2 times as likely to be obese. If nothing else, grab a yogurt. Or try oatmeal made with fat-free milk and topped with nuts for an essential protein boost.

Eat Enough

You need to cut calories to lose weight. But going too low delivers a double whammy to your metabolism. When you eat less than you need for basic biological function (about 1,600 calories for most men), your body throws the brakes on your metabolism. It also begins to break down precious, calorie-burning muscle tissue for energy. "Eat just enough so you're not hungry—a 150-calorie snack midmorning and midafternoon between three meals (about 430 calories each) will keep your metabolism humming."

A Sample Day

7 AM
Kick-start your day with yogurt and fruit for breakfast, protein shake.

8-10 AM
Your morning java is full of antioxidants.

11 PM
A salad at lunch w/tuna or chicken gives you a healthy dose of fiber.

2 PM
1 piece of fruit w/cottage cheese.

4 PM
Tuna, chicken breast, protein shake great snack.

7 PM
Chicken, fish & brocolli for dinner.

10 PM
Milk (add protein if desired) does a body good. Have a glass before bed.

11 PM
Sweet dreams!