Wake up and do 2 minutes of jumping jacks, high-knee skips, push-ups, or crunches.
Have two scrambled eggs and a slice of Canadian bacon. A 2009 Purdue University study found that a high-protein breakfast makes people feel fuller throughout the day, so they're less likely to overeat. Try these belly fat-burning breakfasts.
Hit the gym, and lower weights slowly. Taking 3 seconds to lower weights during full-body resistance training can rev your metabolism for up to 3 days, according to a Wayne State University study. (Study participants used a challenging weight for 5 sets of 6 repetitions for each exercise.)
Drink some milk. A diet with plenty of calcium-rich dairy can enhance weight loss, according to a 2007 study of overweight people.
Grab a protein-rich snack, like half a turkey sandwich on whole grain bread with Swiss cheese. In a Georgia State University study, athletes who ate three 250-calorie snacks a day were more likely to lose body fat and have more energy than those who didn't.
Walk briskly around the office/neighborhood/mall during your break. A recent Mayo Clinic study found that lean people walk an average of 3½ miles more per day than obese people do. Bonus: Use this calculator to find out how many calories you burned on your walk.
For lunch, have a spinach salad with grilled halibut and sliced almonds. All contain magnesium, a metabolism-friendly mineral.
If you have a meeting with just one or two people, walk the halls as you talk.
Down a glass of iced green tea. According to a study in the Journal of Nutrition, the catechins in green tea decrease body fat. Find out why types of tea give you the biggest health boost.
Munch a handful of wasabi peas or some other fiery snack. According to a 2006 study review, spicy foods help burn fat and calories. Meet the four food types that rev calorie burn.
Take a short walk before dinner. Get walking routines and expert advice here.
Eat dinner. If you ate lightly today, don't worry about having a heavier meal now. "It doesn't matter when you fuel up; it's how many gallons you put in the tank," says Gary Foster, PhD, director of Temple University's Center for Obesity Research and Education.
Grab a good book or magazine, turn on some tunes, and relax. Stress jacks up your level of cortisol, a chemical that boosts abdominal fat.
Draw your shades so the sun won't rouse you too early. According to a 2008 review, losing sleep affects the hormones that turn your appetite on and off, making you feel hungrier.