Boosting metabolism effectively through diet and exercise involves various strategies. Incorporating more protein into meals is essential, as it requires more energy for digestion than fats or carbohydrates. Engaging in high-intensity interval training (HIIT) can elevate metabolic rates, and even post-exercise, the body continues to burn calories at a higher rate. Regular strength training builds muscle mass, which burns more calories at rest. Staying hydrated is also crucial, as even mild dehydration can slow metabolic processes. Lastly, spreading meals throughout the day can help maintain energy levels and metabolic function.