Over the last 6 years I have been wrestling in the 65 kg/143 lb weight category. However, my body Is most comfortable walking around at 170 pounds. In order to make that weight several times a year I needed to change my body size. Instead of walking around at 170 pounds I needed to be 160 pounds. In doing this I lost quite a bit of muscle which caused a change in my metabolism. So I altered my approach in order to maintain that 160-pound weight. I developed a consistent nutritious eating pattern and increased my aerobic exercise.
My dietician at the Olympic Training Center wrote up a very simple weight management plan. We did three well portioned balanced meals with protein and carbohydrates, both simple and complex. In between each meal I had a snack of some kind usually fruit, nuts, yogurt, or an energy bar. Then I consumed a gallon of water a day. Those dietary changes and the addition of 45 extra minutes of aerobic exercise changed my body composition and metabolism over time. The process took about 3 months for my body to adjust.
It is important to recognize what your goals are for metabolism boosting. My job required me to alter my metabolism. Ask yourself why and from their you can develop your own plan. Always be consistent, be balanced, and make it a lifestyle change. My best weight cuts were when I was consistent. Remember most diets fail within a couple months and people regain the weight they lost. Visit a dietician and learn what is a healthy weight for you. Then work to balance your nutrition and exercise routines.