14 Easy Ways to Lose Weight All Day

Get hour-by-hour healthy eating and fitness tips on how to lose weight and reduce belly fat.

September 1, 2016
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Find out the best times to exercise and eat to maximize weight loss results. You'll boost metabolism, burn calories, and torch belly fat for 24 hours with these healthy-eating tips and workout advice.

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7:00 AM

Wake up and do 2 minutes of jumping jacks, high-knee skips, push-ups, or crunches, or find out how to become a morning exerciser to get your workout done in the morning hours.

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7:15 AM

Have two scrambled eggs and a slice of Canadian bacon, or any of these belly-flattening breakfasts. 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.

More: 7 Hacks That'll Help You Stay Lean & Healthy

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7:45 AM

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.) Follow our women's guide to strength training for beginners to find out how to get started. 

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9:00 AM

Drink some milk. A diet with plenty of calcium-rich dairy can enhance weight loss, according to a 2007 study of overweight people. If traditional milk is not your style, check out this guide to milk alternatives to find the right one for you.

More: 12 Easy Hacks to Beat Your Worst Cravings

turkey sandwich
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10:00 AM

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.

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11:00 AM

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. As a bonus, you can actually walk your way to weight loss with these 5 tips. 

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1:00 PM

For lunch, have a spinach salad with grilled halibut and sliced almonds. All contain magnesium, a metabolism-friendly mineral.

More: 12 Ways to Ramp Up Summer Fat Loss Now

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2:00 PM

If you have a meeting with just one or two people, walk the halls as you talk. It's just one of the ways you can fit more exercise into your day.

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4:00 PM

Down a glass of iced green tea. According to a study in the Journal of Nutrition, the catechins in green tea decrease body fat. We're not talking any of these terrible iced teas, either. Go for a healthy, homemade recipe that'll keep the sugar count down. 

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5:00 PM

Munch a handful of wasabi peas or some other fiery snack. According to a 2006 study review, spicy foods help burn fat and calories. 

More: 5 Ways You're Self-Sabotaging Your Weight Loss

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7:00 PM

Take a short walk before dinner. Follow these expert tips for a better walking workout that'll make you burn more calories while you stroll. 

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7:30 PM

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.

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9:30 PM

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.

More: 7 Fat Loss Myths That Are Total Garbage

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10:30 PM

Draw your shades so the sun won't rouse you too early and follow these 50 ways to sleep better tonight. According to a 2008 review, losing sleep affects the hormones that turn your appetite on and off, making you feel hungrier.

Adapted from The Lean Belly Prescription

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