We’ve all seen people who seem to eat whatever they want and never gain a pound. They likely have a high metabolism that more efficiently burns calories and fat. While not everyone is so lucky, we can all improve our situation by bringing together exercise and a metabolic diet into our lifestyle.

Metabolism refers to the way your body converts food into energy needed to keep up basic functions like your heartbeat, breathing and moving. Increasing your metabolic rate can help you pack more punch into your workout. Here are 10 metabolism boosting foods:

Eggs – A great source of protein, eggs contain nine essential amino acids which your body needs to build muscle tissue. The bigger your muscles, the greater the potential to burn fat. Eat scrambled eggs or make an egg salad sandwich (using healthier yogurt instead of mayonnaise).

Fish – Fish like sardines, salmon and tuna are full of Omega-3 fatty acids are a great addition to a metabolic diet.  They increase your levels of fat-burning enzymes. Steaming the fish is a healthy way to cook without using oil or butter.

Green tea – Green tea contains the compound EGCG and caffeine which assists your body in burning fat at a higher rate. Drink in moderation.

Lean meat – Lean cuts of meat like chicken, beef or turkey have lots of iron which many women don’t have in enough quantities. Deficiencies in iron can slow metabolism rates. Marinade in soy sauce, pineapple juice, ketchup and ginger for Hawaiian chicken.

Water – Drinking lots of water makes you less likely to over-indulge. According to Fitness Magazine, water raises your metabolism because your body works harder to increase the temperature of the water to the temperature inside your body.

Low-fat yogurt – Yogurt and other low-fat dairy products like cheese and milk are packed with vital nutrients for health and increase the fat breakdown in fat cells, helping weight-loss efforts. Mix yogurt with cereal for a healthy breakfast.

Chili peppers – Certain spicy foods like chili peppers contain capsaicin, a chemical compound that revs up your metabolism. Make some chili.

Dark chocolate – Yes, it’s true there are some health benefits to this sweet treat. One-and-a-half ounces of dark chocolate has been shown to reduce the stress hormone cortisol. Research shows that stress can contribute to a slow metabolism.

Blueberries – Blueberries are high in fiber, a non-digestible carbohydrate that the body tries hard to break down anyway, thus using energy and boosting the metabolism. Make blueberry muffins.

Whole grains – Whole grains like brown rice and oatmeal assist your body in burning fat because they take more energy to break down than processed grains like pasta and white bread.