To lose weight, turbocharge your metabolism

1. When you roll out of bed

Eat (a good) breakfast. Every day. If you don't, your body goes into starvation mode, so your metabolism slows to a crawl to conserve energy.

Sip java. The average metabolic rate of people who drank caffeinated coffee increased 16 percent over that of those who drank decaf. Caffeine stimulates your central nervous system by increasing your heart rate and ­breathing.

Guzzle your water cold. Your body may burn a few calories heating the cold water to your core temperature.

2. When you're at work

Pick protein for lunch. Cramming protein into every meal helps build and maintain lean muscle mass. Muscle burns more calories than fat does, even at rest.

Brew up some green tea. For maximum effect, let your tea steep for three minutes and drink it while it's still hot.

Undo damage with dairy. Calcium helps your body metabolize fat more efficiently by increasing the rate at which it gets rid of fat as waste. Sorry, supplements don't have the same effect.

3. When you go food shopping

Choose organic produce. Go to this Foodnews site for the most (and the least) contaminated foods, then adjust your shopping list accordingly.

Seek heat. It turns out capsai­cin, the compound that gives chili peppers their mouth-searing quality, can also fire up your metabolism. Stock up on chilies to add to salsas, and keep a jar of red pepper flakes on hand for topping pizzas, pastas, and stir-fries.

Grab some metal. Stock up on iron-­fortified cereals, beans, and dark leafy greens like spinach, bok choy, and broccoli.

4. When you work out

Mix things up with intervals. Step up your in­tensity and you'll burn the same number of calories or more in less time.

Take it slow. When you strength train, count to 3 as you lower the weight back to the start position. Use weights that are heavy enough that you struggle to complete the final few reps.

Pop pills. Combining regular exercise with fish-oil supplements increases the activity of your fat-burning enzymes.

5. When you get home

Eat Nemo's pals. Fatty fish like salmon, tuna, and sardines are loaded with hunger-quashing omega-3 fatty acids. These healthy fats help trigger the rapid transfer of "I'm full" signals to your brain.

Skip the second mojito. Knocking back the equivalent of just two mixed drinks (or two glasses of wine or two bottles of beer) puts the brakes on fat burning by a whopping 73 percent.

Hit the sack — early. When you sleep less than you should, you throw off the amounts of leptin and ghrelin — hormones that help regulate energy use and appetite — that your body produces.