If you’ve tried to lose weight, but haven’t succeeded, it may be because your metabolism has slowed down. So, to finally lose those extra kilos, and to keep them off, follow these tips to give your metabolism a boost. And while exercise makes a big difference to your weight loss, you can also burn kilojoules while you rest by watching what and when you eat.

Don’t skip breakfast. The morning meal jump-starts your metabolism and helps prevent bingeing later in the day. A cup of coffee doesn’t count – the added sugar causes a mid-morning slump, making you more likely to overeat later. Morning foods that include complex carbohydrates like whole grains (oatmeal), along with a little protein and low-fat yoghurt and milk, will maintain energy levels and keep your hunger in check.

Eat more often. Get in the habit of eating every 3-4 hours, or at least four times a day. Eating frequently helps stabilise your blood sugar levels, so they don’t plummet and make you want to overeat. Regular meals also help keep your body’s metabolic rate from falling. When you go a long time without nourishment, your body compensates by slowing down to conserve energy, and this can hurt weight-loss efforts.

Opt for protein at every meal. Protein helps reduce your appetite, takes more energy to digest, and also makes you feel full longer than eating carbohydrates alone. And recent studies suggest that eating more protein can help you lose weight – even without reducing the number of kilojoules. Try these easy choices: turkey on whole-wheat bread; hommus and pita; vegetables and chilli; fruit with a handful of nuts; or nutrition bars that contain at least 12 grams of protein.

Hold off on snacking. Many of us grab a snack for quick energy when we’re feeling tired. But don’t confuse fatigue with true hunger. Instead, go for a brisk walk. This will raise your heart rate and give you an energy boost. Follow it up with a big glass of water. If you’re still feeling hungry, opt for a healthy protein-and-carbs snack.

Consume enough for your body’s needs. Eating too little slows your body’s metabolism in the same way that eating infrequently does. If you want to lose weight, don’t slash your kilojoules intake too drastically. Instead, cut out the extras like soft drinks, cakes and sweets. Processed foods can be high in fat and kilojoules, but low in nutritional value, which means excess kilos will be stored as fat.