1. Replace Black Tea with Green Tea. Green Tea has ECGC compounds which help to boost the metabolism to burn those calories throughout the day. In the summer you could drink it cold, straight from the fridge, adding some lemon, ice or even herbs.

2. Fish Oil - Try sardines, they are full of fish oil. French research has found that men who replace six grams of fat with six grams of fish oil lost an average of two pounds in just 12 weeks, If you're not mad on fish, or don't want to spend time preparing them, try fish-oil supplements.

3. Nuts - without salt - will keep you full longer. They are high in protein, calcium and fiber and will help regulate your blood sugar levels. Research shows those that eat nuts regularly have decreased levels of fat.

4. Turkey and chicken are great sources of lean protein, which will boost your metabolism. Remember to remove the skin and throw it away as that is a source of fat.

5. Citrus Fruits like Oranges, lemons, grapefruits and limes contain a high amount of flavones and vitamin C, which helps the metabolism. Eating a grapefruit is a well known fat burner - try one for breakfast or squeeze one and drink it's lovely juice.

6. Tuna can help reduce the level of the hormone leptin in the body. In mice, the University of Wisconsin have discovered that Leptin levels are associated with faster metabolisms. Salmon also contains Leptin. So fire up the barby and throw some Tuna , and Salmon on.

7. Whole grain cereals and Oats are a great source of fibre. Both will increase your metabolism. Insulin levels are kept down with these foods unlike some other carbs. (Read my article on the Glycemic Index to understand more). Research shows that eating cereals for breakfast could boost your metabolism by 10 per cent.

8. Whole grain cereal is a fab source of both complex carbs and fiber, and these are what's needed to keep your metabolism pumped by keeping insulin levels low after a meal. Since insulin spikes make your body think it's time to start storing the fat, eating foods that lower insulin levels makes sense.

9. Lean beef is rich in protein (emphasis on lean!), Steer clear of 'marbled' beef, i.e. beef where you can see fatty veins running through it. If you buy mince, dry fry it, so you burn off the fat and drain it away. Pork is also an excellent source of protein. The more protein you consume, the hard your body works to process it, boosting your metabolism. Again, keep the pork lean - cut off the yummy pork fat and throw it. Don't be tempted! And leave off the barbecue sauce.

10. Chillis - for example, Jalapenos. They contain a chemical called capsaicin which boosts the metabolism. And lastly.....have a glass of Milk which contains calcium, and acts as a metabolic trigger. Milk is a rich source of complex carbohydrates, which can boost your metabolism by helping your insulin levels stay low after a meal. Low insulin levels are desirable - high insulin levels are the signal to your body to hang onto fat - again take a look at the GI Diet for more info

So how easy is that. Drink milk, green tea. Enjoy citrus fruits. Eat Cereal for breakfast. Do eat lean meat or fish for lunch and dinner. And remember vegetables, lots of coloured ones. Be prepared for a lot more energy and maybe you will want to get off the sofa after all!

Lana Soko is passionate about health and writes for http://www.lose-weight-with-us.com

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