Informational Articles

This Is Your Perfect Day For Weight Loss

lose weight all day
SHUTTERSTOCK
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 tips for healthy-eating and exercise.

This article was originally published by our partners atRodaleWellness.com.

morning workout
1/14 SHUTTERSTOCK
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 workoutdone early.

scrambled eggs and bacon
2/14 SHUTTERSTOCK
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.

kettlebell swing
3/14 SHUTTERSTOCK
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 ourwomen’s guide to strength training for beginners to get started.

drink protein
4/14 SHUTTERSTOCK
9:00 AM

Drink some milk. A diet with plenty of calcium-rich dairy can enhance weightloss, 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.

turkey sandwich
5/14 SHUTTERSTOCK
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.

running with dog
6/14 SHUTTERSTOCK
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.

spinach salad
7/14 SHUTTERSTOCK
1:00 PM

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

stairs
8/14 SHUTTERSTOCK
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.

iced green tea
9/14 SHUTTERSTOCK
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 theseterrible iced teas, either. Go for a healthy, homemade recipe that’ll keep thesugar count down.

wasabi peas
10/14 SHUTTERSTOCK
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.

walk up stairs
11/14 SHUTTERSTOCK
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.

healthy dinner
12/14 SHUTTERSTOCK
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.

read magazine
13/14 SHUTTERSTOCK
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.

sleep
14/14 SHUTTERSTOCK
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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