If you’ve been feeling like your metabolism has been a little sluggish and needing a boost, there are some shifts you can make to see what your body responds to.

Here are some of my favorite ways to improve your metabolism so you can continue to feel energized and well.

Try High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) is an effective way to burn energy for a long time. HIIT workouts require you to do intense, cardio-based exercises— such as jumping squats and burpees— for a short interval, then take a short break and repeat. One of the most beneficial aspects of HIIT workouts is that the body continues to burn calories well after you finish your workout because it increases your metabolism. The workouts are also short, meaning you can fit them in during your free time.

Lift Some Weights

Along with your HIIT exercises, incorporate some weightlifting into your fitness routine. Muscles use up more calories in a day than fat, so you will also improve your metabolism by lifting weights and building muscle. This increased energy expenditure is not just limited to when you’re doing the exercises— even when you’re resting, your body is still burning calories for basic life functions. If you have more muscle, you’ll burn more calories.

Get Enough (Good Quality) Sleep

Getting a good night’s sleep is so important for overall health, but it also improves metabolism. Lack of sleep disrupts the hormones responsible for regulating appetite, blood sugar levels, stress, and metabolism. When we don’t sleep enough, we don’t give our bodies enough time to rest and recover, and we cannot function optimally. This means that our metabolic rate slows down and is not as efficient. Stress levels also increase, which can lead to emotional eating and mindless snacking.

Drink Lots of Water

Drinking water is one of the easiest ways to improve your metabolism. Some studies report that drinking cold water is even more effective at increasing metabolic rate because the body works harder to warm it up, thus burning more calories. However, this amount is not significant. You should drink approximately half of your body weight in ounces of water each day.

Have Some Green Tea or Coffee

Green tea and coffee also improve metabolism. Both of these drinks contain caffeine, which is known to increase metabolic rate and help burn fat. Green tea is also rich in antioxidants that aid in fat loss by encouraging the liver to burn fat for energy. Make sure you don’t overdo it on the caffeine, but it could be beneficial in moderation.

Eat Enough Protein

Certain nutrients, such as proteins and fats, are not as easily broken down as others, such as carbohydrates. This means that our bodies need to use more energy and work harder to break down and metabolize these foods. Because it takes longer to metabolize, protein also keeps you full for a long time.

If you exercise and lift weights, you need to eat enough protein to maintain (and build) muscle mass, which also improves metabolism.

If your metabolism has been out of whack, or you’re just interested in ways to make sure your metabolism stays healthy — I have some tips for you.

Ever since it was discovered just how intertwined gut health is with immune health, doctors and medical experts urge us to get metabolic health back on track.

Fortunately, you can make a few simple tweaks to your lifestyle to improve your metabolic health and improve your overall health.

1. Focus on your strength by making small changes

Healthy metabolic balance comes from taking small steps across the board with better nutrition, hydration, exercise, stress management, mindfulness, and sleep. Each of these things makes you healthier overall and will lead you to your health goals when you balance them.

2. Find a way to move your body

Heading to the gym isn’t always feasible, but you can get in a quick workout anywhere. Experts say you should do about 20 minutes per day, so find a yoga routine on Youtube or go for a jog around the block. Find ways to keep moving that work for you every day.

3. Step away from those fad diets

Good gut health and metabolic balance come from eating a rainbow of colors, keeping portions in check, having more natural sources of fiber, plant-based foods, good-for-you fats, high-quality protein, and carbs with low GI. In other words, you do not have to starve yourself or eat bland foods to get your body in a healthy state.

4. Water is the circle of life

Fill your cup and drain it often. Repeat. And if you feel bored with plain water, get an infuser so you can add fresh fruits to it for all the flavor without all the harm.

5. Stop sacrificing your sleep

We so often burn the candle at both ends, and we may not realize how much it affects our entire health. It’s not just about being tired and cranky — it is affecting your metabolic health and immunity, also. Get the sleep you need every night, with the best-case scenario being no less than 7 hours.

6. Fight your stress head-on

If you can’t get rid of a source of stress, find positive ways to fight it. Meditate, start a journal, talk to a friend, or seek counseling. Even breathing and a short exercise routine, like yoga, can be enough to chase them away.

7. Kick bad habits for good

We all have bad habits. These will vary from person to person, but the way to change them doesn’t. The simple way to ditch bad habits is to begin changing your routine. If you find yourself reaching for a glass of wine every night out of pure habit instead of an actual desire for a glass of Spanish Tempranillo, fill your glass with something else instead. Create a nightly hot tea routine to take the wine’s place, or even a champagne glass filled with sparkling flavored water. Begin changing your “bad” habits by replacing them with better ones.

By improving your metabolic health, you reduce your chances for chronic illnesses, you’ll have more energy, and you’ll start to feel better overall.