Your metabolism is always running, even while you’re asleep. Its rate is determined largely by your genetics. A thermogenic like caffeine or chili extract can temporarily increase the rate, but long-term alterations require lifestyle changes. That’s what a news release from the Texas A&M School of Public Health suggests.

Because muscle burns more calories than body fat, weight training can help increase muscle mass and metabolism. Hydration is also important, and eating right is another productive change you can make, getting more leafy vegetables into your diet and not skipping breakfast. You also need to get enough sleep because your metabolism can’t run efficiently without the right amount, usually defined as between 7 and 8 hours.