Your Perfect Day of Weight Loss

7:00 a.m.
Wake up and do two 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 re-search 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.

NIGHT

Best move of the day: sex! Orgasm releases oxytocin, a hormone that may lower your blood pressure.

DAY

You need to move. If you're supposed to be chained to the desk, just get up and walk fast. You'll look busy.

Drink 16 ounces of water here and you could burn calories 24 percent faster for an hour.

Exercise sends oxygen to your brain, wiping away your morning haze.


Learn more ways to boost metabolism in the book The Belly Off! Diet: Attack the Fat That Matters Most, available at MensHealth.com/bellyoff.

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