Burn Fat All Day Long

You don't need to hit the gym to burn fat. Incorporate some simple diet changes and just a little exercise into your daily schedule. You can still rev your metabolism, burn your calories and torch fat like clockwork.

0700hrs

Wake up and do 2 minutes of jumping jacks, high knee skips, push-ups or crunches.

0715hrs

Have two scrambled eggs and a slice of bacon. A 2009 Purdue University study in the US  found that a high-protein breakfast makes people feel fuller throughout the day, so  they’re less likely to overeat.

0745hrs

Hit the gym and lower weights slowly. Taking 3 seconds to lower weights during  fullbody resistance training can rev your metabolism for up to three days, according to a Wayne State University study. (Study participants used a challenging weight for 5 sets of 6 reps for each exercise.)

0900hrs

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

1000hrs

Grab a protein-rich snack, like half a turkey sandwich on wholegrain 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.

1100hrs

Walk briskly around the office for a while. A recent Mayo Clinic study in the US found that lean people walk an average of 5.6km per day more than obese people do. Get better acquainted with the hottie from sales.

1300hrs

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

1400hrs

If your meeting is with just one or two people, do it West Wing-style, walking the halls as you talk.

1600hrs

Down a glass of iced green tea. According to a study in the Journal of Nutrition, the catechins – antioxidants found in tea – in green tea decrease body fat.

1700hrs

Have a spicy sandwich. Based on a 2006 study review, spicy foods help burn fat and calories.

1900hrs

Take a short walk before dinner.

1930hrs

Eat dinner. If you ate lightly earlier, don’t worry about a heavier meal now: “It doesn’t  matter when you fuel up; it’s how many litres you put in the tank,” says Gary Foster,  PhD, director of Temple University’s Center for Obesity Research and Education.

2130hrs

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.

2230hrs

Draw your curtains or blinds so the sun won’t rouse you early. Also, avoid alcohol before bedtime. 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. 

Tags: Weight Loss Nutrition, fat loss, plan, schedule, timetable, Fat, Weight Loss,

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