With over two-thirds of Americans being either overweight or obese, it isn’t surprising that so many people desperately wish for a safe and effective weight loss pill. Unfortunately, there is no weight loss pill that is perfectly safe, and there are no quick fixes to losing weight. However, there are some ways to boost your metabolism naturally without harming your health in the process. These tips will help increase your metabolism and keep hunger in check so that you can be successful in your weight loss efforts:

Eat Omega-3 Fatty Acids

There are certain foods containing essential vitamins and minerals that can help boost your metabolism. One of these is Omega-3 fatty acids, which are found in flaxseed oil, walnuts, eggs, and fish. Omega-3 fatty acids play a large role in balancing blood sugar and reducing inflammation, which can help your body regulate metabolism. They also have a lot more health benefits other than weight loss supplements. Studies show that Omega 3s can improve brain function and could even halt age-related decline. If you aren’t a fan of fish, you can always take a fish oil supplement from CAMFormulas instead.

Strength Train

Most people think that in order to drop pounds fast, the focus should be on cardio. While cardio plays a key part in weight loss efforts, it is important to add strength training routines as well. Our body’s metabolic rate slows down as we age, but lifting weights can help keep it working hard for up to two hours after your workout. Pumping that iron is also a great way to keep your body looking toned as well, and it builds muscle, which burns a lot more calories. It doesn’t take much to look great, either. Do two fifteen-minute sessions per week, and you can reap the benefits.

Sleep in Cooler Temperatures

Not only will turning the heat down save you money on your next electricity bill, but it could also help you lose weight and sleep better, as well. Studies show that colder temperatures increase the amount of brown fat (a type of fat that helps increase metabolic rate) and helps burn more calories throughout the day. It also promotes relaxation, which is important to increasing metabolism, because it reduces the amount of cortisol your body produces.

Try to Relax

Stress isn’t good for your health, but new research has come out that the body can process calories slower when it is under stress. A study published in the American Journal of Clinical Nutrition found that women who were stressed out for 24 hours burned an average of 104 fewer calories after eating a meal of sausage, biscuits, and eggs. When a person is stressed, the body makes a hormone called cortisol, which can decrease metabolism.

Eat Spices

Spicy food has the potential to give your metabolism a boost. Many studies have shown similar results that report a temporary 8 percent increase in metabolism in people who ate a spicy meal. One study by Canadian researchers found that adult men who were served hot sauce with appetizers before a meal consumed 200 fewer calories in later meals than those who did not eat anything with capsaicin (the ingredient in foods that makes it spicy). However, one downside of eating spicy food is that it could leave you with heartburn.

Snack throughout the Day

Instead of having three large meals a day, some experts suggest having five or six smaller meals so that your metabolism will be revved up all day long. If you are trying to lose weight, this is also a great way to keep hunger pains at bay. Include protein in every meal if you can, as this boosts metabolism more than carbohydrates and fats. Small meals, such as four ounces of chicken with broccoli, and yogurt with almonds and fruit, can keep you satisfied for a few hours and will keep your metabolism working hard.

Keep Moving

No matter what tactics you try in order to keep your metabolism up, one of the best ones that you can do for your metabolism and health, in general, is to keep moving. Many health studies have come out revealing the damaging effects that staying still for too long can have on our bodies. If you work at a desk job, try to schedule a quick walk around the office every 30 minutes if possible. Not only will this make you more productive by getting oxygen flowing to the brain, but it will also boost your metabolism and encourage you to live a healthier life.