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.