Burn more calories, eat healthier, and boost your weight-loss efforts—today.
6 a.m.
Wake up, and drink a big glass of water. It'll fill you up and get things moving to prevent belly bloat. Eat a small snack that offers quick carbohydrates and a little protein, such as half a banana and a few almonds—eating first thing jump-starts your metabolism.
And if you have time, exercise! Morning exercisers tend to work out longer and more intensely than those who sweat it out during other times of the day. Plus, it'll keep the fire lit under your metabolism, so you burn more calories all day long.
7 a.m.
Do some stretches in the shower. You should also eat a filling breakfast that includes protein and fiber—at least 10 grams of each. Don't be afraid to fill up on healthy carbs because enjoying them early ensures you'll have time to burn them off later.
8 a.m.
Make your lunch for later, which should include low-fat protein, fiber, fresh veggies, whole grains, and fruit for dessert. Might we suggest these lunch-packing tips for a weight-loss friendly meal?
9 a.m.
Fill up a cup or water bottle once you arrive at work, and sip on it throughout the morning. Staying hydrated will prevent hunger pangs.
10 a.m.
Take a break from work to snack on some satisfying fiber. Just be sure to keep it under 150 calories, like with these snacks.
11 a.m.
Take a few minutes to fill in your food and fitness journal, writing down what you've eaten and how much you've exercised. It'll give you an idea of how many calories you're allowed the rest of the day, and seeing your stats from the previous weeks will motivate you to stay on the healthy path.
12 p.m.
Get moving by going for a walk with a co-worker, bike riding to run an errand, or grabbing that set of dumbbells under your desk (if readily available) and doing these strength-training moves. Any chance to move is better than sitting still.
1 p.m.
Remember that lunch you packed? Start chowing down! Enjoy it with the best calorie-free beverage: water.
2 p.m.
If you can, take that afternoon meeting for a walk around your block. Whether you're on the phone or meeting in person, walking and talking can help you think more clearly while burning some calories. The same benefits apply if you ask a co-worker to step outside for some fresh air.
3 p.m.
Have a 150-calorie snack to keep energy levels going till dinner. This could include a little something sweet like these 150-calorie desserts since a small indulgence can prevent overeating later.
4 p.m.
Sip some green tea. The caffeine will give you a little pep, and green tea has been shown to suppress your appetite and increase your metabolism.
5 p.m.
Depending on the weather and the distance from your office to your place, try to walk or bike home from work if you can. Not only will it burn some calories, but it can also relieve work stress, which can trigger overeating.
6 p.m.
Make a low-cal dinner filled with veggies, low-fat protein, and whole grains—these vegetarian options under 300 calories are great choices. After dinner is made, put away leftovers before sitting down to nosh to prevent going back for unnecessary seconds.
7 p.m.
Brush your teeth while doing this two-minute butt and leg workout. It'll tone your tush, and that minty breath will prevent mindless late-night snacking.
8 p.m.
If you like to relax in front of the TV, do these strength-training moves during commercial breaks.
9 p.m.
Get your workout gear ready for tomorrow morning. Slip into your pajamas, and do these yoga poses to encourage sleepiness.
10 p.m.
Snuggle into bed on your way to dreamland. Getting enough sleep is proven to help with weight loss.
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