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That’s why the All-New Nutrisystem plan takes your personal metabolism—and factors that affect it, like your age, height, gender, weight, activity levels and more—into account when designing your personalized weight loss system. glasses of water a day, or “8 x 8,” as commonly expressed, not only helps maintain the body’s hydration status, but may bolster its metabolic rate as well, resulting in more efficient burning of calories. According to Mayo Clinic, “since muscle tissue burns more calories than fat tissue does, muscle mass is a key factor in weight loss.” They found that shivering for 10 to 15 minutes per day caused participants’ bodies to release a hormone that turns “white fat” into “brown fat,” a type that’s more associated with keeping the body warm.

Let’s start with the basics: According to Merriam-Webster, your metabolism is all the processes by which your body converts the calories you eat and drink into energy—basically But the truth is, most of us have a pretty average basal metabolic rate—96 percent of people fall within a 10 to 16 percent range of the average BMR, says Current Opinion in Clinical Nutrition & Metabolic Care. However, if an average BMR is 1,800 calories burned, a “hyper-fast” person at 16 percent over is burning only an extra 288 calories per day—less than a cheeseburger at a popular fast food restaurant. Knowing what these factors are can help you know the number of calories your body needs each day, the types of foods your body responds to and how much you should eat to lose weight efficiently.

Count As: 1 SmartCarb, 1 PowerFuel and 1 Vegetable (add 1 Extra if using cream cheese) Chili is the perfect way to warm yourself on the inside when the weather outside starts turning colder. On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, ½ Vegetable and 2 Extras Power bowls bring together a mix of satisfying flavors and textures into one dish. On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 1 Vegetable and 1 Extra If you love a creamy pasta dish but would rather do without the lactose or extra fats in dairy foods, try making this simple cashew cream sauce. On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 2 Extras and 2 Vegetables Turnips are a lot like potatoes, only with a spicy edge that makes them more flavorful than bland spuds.

At a brisk walking pace of 17 minutes per mile, a 155-pound person burns about 149 calories in 30 minutes, says Harvard Health Publishing. Add a few hills on a hike and the calories burned jumps to 223 calories in 30 minutes—that’s about 50 percent more calories burned in the same amount of time. Stress is said to be contributor to heart disease and hypertension (high blood pressure), so reducing stress might also lower your risk of suffering from these cardiac conditions, says Harvard Health Publishing. Like brisk walking, hiking is a good way to improve your cardiovascular fitness, particularly if your route includes some hills, which will force your heart to work harder,” explains Harvard Health Publishing.