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Getting a poor night’s sleep doesn’t just make you cranky—it can also make you gain weight.  

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just one night of bad sleep can slow down your metabolism the next morning, reducing the energy you expend by up to 20 percent. 

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people who slept 5.5 hours or less per night ate an extra 385 calories throughout the day after compared to those who slept for at least seven to 12 hours. 

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After work, head straight from your desk to the dumbbell rack and you can boost your metabolic rate for up to 16 hours,  

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Drink a casein protein shake

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An icy shower does more than flush out lactic acid after the gym. 

Take a cold shower

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Drink green tea

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Cranking the radiator at night burns through little more than your gas bill. .your thermostat to a cool 66 degrees Fahrenheit cuts 7 percent more calories, as your body burns fat to maintain its core temperature. 

Sleep in a colder room

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Explore intermittent fasting

You may have hard of Intermittent Fasting (IF) — the practice of consciously having calorie-free blocks of time throughout your day or week, sometimes up to 16 hours a day without food 

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