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If you’re looking to boost your metabolism, there are lots of low-hassle ways to do it—none of which involve popping diet pills or cutting calories. In fact, the best way to increase your metabolic rate is by eating more often and adding exercise into your daily routine. It’s that simple.

To help guide you through the steps involved in boosting your metabolism naturally and safely without resorting to quick fixes like diet pills or severe dieting.

Eat more often.

Eating five or six times a day can boost your metabolism and help you lose weight, according to a study in the journal Obesity that looked at 16 overweight men who followed either a high-protein or a high-carb diet for 12 weeks. The researchers found that the men eating more often burned about 250 calories per day more than those on the single-meal plan.

You don’t have to follow this routine religiously, though; just aim for three meals plus two snacks each day—and don’t skip meals! If you’re really hungry between meals and don’t want to eat something healthy like fruit, try one of these foods that fight hunger pangs without wrecking your diet:

  • Cottage cheese (1 cup)
  • Edamame (1 cup)
  • Almonds (1 ounce)

Increase your iron intake.

Iron is found in red meat, chicken, fish, eggs and beans. You can boost your iron intake by taking an iron supplement.

Lift weights.

Lifting weights is a great way to increase your metabolism, reduce fat, build muscle and improve your health. The more muscle tissue you have the faster your body burns calories. The more calories you burn the more weight you can lose.

Weight training has one additional benefit: it improves your metabolism. This means that when you’re not exercising (like sleeping), your body continues to burn extra calories because of the work out session earlier in the day.

Get quality sleep every night.

What you eat and how much you exercise are important, but the third key that is an metabolism booster is getting quality sleep. If you’re not getting enough rest, your body can’t function properly. Your cells won’t be able to absorb nutrients and send out energy for movement or repair; your digestive system won’t work as well; your mood will suffer; and even memory and concentration may suffer.

 Sleep affects everything from how much weight you gain to whether or not you’ll get sick—and it’s linked to all kinds of chronic health problems like diabetes, heart disease, high blood pressure and depression.

These tips can help you boost your metabolism without resorting to diet pills.

  • You don’t have to resort to diet pills.
  • These are easy tips that anyone can follow, no matter their budget or time constraints.
  • They’re not unhealthy or dangerous, and they don’t require any invasive surgical procedures.
  • These tips aren’t time-consuming—in fact, most only take a few minutes of your day

There are many ways to boost your metabolism, and the above tips are just a few of the most effective ones.