Think about your body this way: if your body is a machine, your metabolism is its operating system. Whatever you input – food or sleep – you run your body through a process so that it functions well. But when you download a bunch of junk food, it runs poorly. You are running in the highest efficiency when you upgrade your food habits. So if you want to lose weight and keep it off, you have to maintain an optimised metabolism all day long. Here's how you can amplify your fat burn through your diet.

1. Go Back To Iodised Salt

That sea salt you add to your food does not usually contain iodine, which is an essential nutrient to keep your thyroid in check and your metabolism proper. So aim for 150mg of iodine daily which is about half a teaspoon of iodised salt. Rotational Shifts Are Disrupting Your Metabolism

2. Stick To Small Portion Sizes for Dinner

According to a study published in the journal PLOS One, people who downed a lot of calories for dinner were twice as likely to be obese than those who had larger portions earlier in the day. This pattern of eating can contribute to a revved-up metabolism.

3. Skip that Brunch

For a higher resting metabolic rate, you mustn't eat frequently between your meals concluded another study published in the journal PLOS One. Do not keep your calorie intake spread out throughout the day. If you are hungry between meals, look for self-limiting snacks like a piece of fruit, instead of a bag of popcorn or some sandwich. Say no to that brunch.

4. Tea Up

A study performed by the Journal of Research in Medical Sciences found that people with type 2 diabetes who drank four cups of green tea daily lost more weight than people who drank no tea at all. The catechins and antioxidants in green tea have been shown to boost metabolism. 6 Reasons You Are Not Losing Weight on the Keto Diet. 

5. Eat Breakfast Without Fail

Never skip your breakfast. A study performed by the University of Bath found that breakfast increases your resting metabolic rate more than when you eat the same foods at dinner time. Breakfast can encourage your body to burn more carbs when you do a workout later in the day.

6. Get Spicy

Try seasoning your morning oatmeal with a pinch of cinnamon. A study published in the journal Metabolism found that it may help activate thermogenesis and enhance metabolism. Cinnamon can also taste great on a peanut butter and banana sandwich or toasted whole wheat bread.

7. Drink a Lot of Water

When you are on a high-protein diet, you may show signs of metabolism-stalling dehydration. Drinking more water can help your body break down fats more efficiently suggested a study published in the study Frontiers in Nutrition. How to Lose Weight Without Cutting Carbs: 5 Tips No One Told You About Weight Loss. 

Protip: Switch off your phone half an hour before going to bed. Going through your Instagram feed till late at night not only disrupts your sleep but also makes you fat. A Northwestern University study concluded that the blue light your devices emit can increase insulin resistance, making it more difficult for your body to clear glucose from your bloodstream.

(The above story first appeared on LatestLY on Sep 20, 2019 11:56 AM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).