Follow the link for the 1st 3 steps. It's pretty good info, but nothing that you couldn't figure out for yourself.
4 Metabolism-Boosting Steps for a Better Body
While it's true that our metabolism naturally slows down as we get older, these tips can help people of all ages and sizes optimize their daily calorie burn.
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Include lean protein with every meal.
Eating all types of food creates a thermic effect and will raise metabolism after consumption. However, protein results in a greater metabolic boost than carbohydrates or fats. Plus, eating an appropriate amount of protein will ensure you're able to maintain and build muscle mass (the more muscle mass you have, the higher your metabolism). Make sure to incorporate lean protein into every meal and get the right amount each day. How much do you need? A simple rule of thumb is 50 percent of your ideal body weight in grams. So, for example, if you want to get down to 140 pounds, aim for 70 grams of protein each day. (Note: If you're a serious athlete you'll need more.) The best protein sources include skinless poultry, fish and seafood, lean meat, low-fat and nonfat dairy, beans, lentils, and soy. Learn more about Food Cures for Healthy Living.