The Perfect Day of Weight Loss

You can always use your time better. Boost metabolism, burn calories, and torch your belly for 24 hours with these secrets.




7:00 a.m.
Wake up and do 2 minutes of jumping jacks, high knee skips, pushups, or crunches.

7:15 a.m.
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.

7:45 a.m.
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 reps for each exercise.)

9:00 a.m.
Chug some milk. A diet with plenty of calcium-rich dairy can enhance weight loss, according to a 2007 study of overweight people.

10:00 a.m.
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.

11:00 a.m.
Walk briskly around the office for a while. A recent Mayo Clinic study found that lean people walk an average of 3.5 miles per day more than obese people do.

1:00 p.m.
For lunch, eat a spinach salad with grilled halibut and almond slices. All contain magnesium, a metabolism-friendly mineral.

2:00 p.m.
If your meeting is with just one or two people, do it West Wing style, walking the halls as you talk.

4:00 p.m.
Down a glass of iced green tea. According to a study in the Journal of Nutrition, the catechins in green tea decrease body fat.

5:00 p.m.
Have another mini-meal—and make it fiery. According to a 2006 study review, spicy foods help burn fat and calories.

7:00 p.m.
Take a short walk before dinner.

7:30 p.m.
Eat dinner. If you ate lightly today, don't worry about 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, Ph.D., director of Temple University's center for obesity research and education.

9:30 p.m.
Grab a good book (or magazine!), pop in some tunes, and relax. Stress jacks up your levels of cortisol, a chemical that boosts abdominal fat.

10:30 p.m.
Draw your shades so the sun won't rouse you early. According to a 2008 review, losing sleep affects the hormones that turn your appetite on and off, making you feel less satiated by food and hungrier overall.