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.
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.
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.
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.
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.
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. As a bonus, you can actually walk your way to weight loss with these 5 tips.
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. It's just one of the ways you can fit more exercise into your day.
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.
Munch a handful of wasabi peas or some other fiery snack. According to a 2006 study review, spicy foods help burn fat and calories.
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.
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 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