Summer is behind us and Fall is officially here. We tend to have slower days this season, and more leisurely days can lead to falling off track with your healthy habits. But, not if you stay mindful of the goals you've been working on all Summer long.

Here are a few of my simple and favorite tweaks to stay on track during this slower season.

Spice up your life

Eat more hot peppers or even sprinkle red pepper flakes from your spice rack onto your foods to help boost your metabolism almost effortlessly. Add it to soups, stir-fry, pasta, or even your salad too.

Skip the diets

The best thing you can do is actually eat more of the right food. Fiber-rich fruits and vegetables can be enjoyed until you feel that satisfied feeling with no guilt involved. Make smart choices when you’re eating, and you’ll be fueling your body with the right stuff and balancing a healthy metabolism.

Power up with protein

Protein powers and maintains lean muscle. You don’t need to be a meat-eater though to get all the protein you need. Plant-based proteins are an ideal solution to helping your muscles maintain and burn off fat in a healthy way.

Stand more

If you have a job that requires a lot of sitting, make sure you get up and move around at least once every hour. If possible, get a standing desk that adjusts so you can work standing up or sitting down, or a DeskCycle that you can use while you're sitting.

Little things like these are all healthy and smart ways to make your body work harder for you without you working harder, which is a great advantage to have in the Fall! Enjoy the slower season and see how your body responds.