We all know those people who seem to have the world’s fastest metabolism—they can eat whatever they want without any consequences. Meanwhile, you might be trying every trick in the book, from drinking ice water and green tea to incorporating strength training, just to give your metabolism an extra boost. However, it’s not always about doing more; sometimes, it’s about avoiding what might be slowing your metabolism down.

You have too much heat
We all love a perfectly cozy home, but did you know that sleeping in a slightly colder room can help keep your metabolism active? When your body works to keep itself warm, it burns calories in the process. By lowering the room temperature slightly, you encourage your body to burn extra calories as it tries to stay warm.

Intensify your workouts
A shorter, more intense workout can be more beneficial to your metabolism than a longer, moderate one. High-intensity interval training (HIIT) has gained popularity for good reason. Not only does HIIT provide better results during the workout, but it also helps your body burn calories long after the session ends. The increased oxygen consumption during HIIT forces your body to burn more calories, even during rest. To maximize results, try incorporating HIIT into your routine by alternating 60 seconds of high-intensity exercise with 4 minutes of lower intensity for 20 to 25 minutes, three times a week.

You gave up on carbohydrates
While cutting carbs can be an effective weight loss strategy, eliminating them entirely can backfire. Carbs are essential for providing your body with glycogen, which fuels your workouts and daily activities. Without enough glycogen, your energy levels drop, leading to fewer calories burned throughout the day.

You cut snacks out
The debate on whether to eat smaller meals throughout the day or stick to three main meals continues, but if you choose the latter, smart snacking is crucial. Adding a small, nutritious snack between meals helps keep your metabolism active. Opt for snacks like nuts, particularly almonds and walnuts, which keep your metabolism working efficiently.

You are eating breakfast wrong
Eating breakfast is key to kick-starting your metabolism each day, but what you eat matters just as much as whether you eat. A protein-based breakfast is one of the best ways to fuel your metabolism. Protein requires more energy to digest, keeping you fuller longer and reducing your calorie intake later in the day. Consider starting your day with a protein shake, lean meats, eggs, or Greek yogurt with oats.

Don’t be afraid to reach for coffee
Drinking black coffee during the day can give your metabolism a boost. Caffeine increases your heart rate and stimulates your central nervous system, leading to a temporary spike in metabolism. This effect typically peaks about three hours after consumption, making coffee a great option for a midday metabolic boost.

Keep dairy around
Dairy plays a dual role in supporting your metabolism. First, it helps maintain and build muscle mass, which is crucial for keeping your metabolism high. Muscle burns more calories throughout the day, even at rest. Second, the calcium in dairy helps your body metabolize fats more efficiently. So, keeping dairy in your diet can help you maintain a faster metabolism.

By avoiding these common pitfalls and making small adjustments, you can help keep your metabolism running smoothly and efficiently.