Your 24-hour guide to good health and maximum weight loss…

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

Have two scrambled eggs and a slice of bacon. A 2009 Purdue University study found that a high-protein breakfast makes people feel fuller.

Hit the gym and lower weights slowly. Taking three seconds to lower weights during resistance training can rev your metabolism for up to three days, according to a Wayne State University study.

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

Grab a protein-rich snack, such as half a turkey or chicken-breast sandwich on wholegrain bread with Swiss cheese. In a Georgia State University study, athletes who ate three 1 045kJ snacks a day were far more likely to lose body fat and have more energy than those who didn’t.

Walk briskly around the office for a while. A recent Mayo Clinic study found that lean people walk an average of 5.6km further per day than obese people do.

For lunch, eat a spinach salad with grilled fish and almonds. All of these contain magnesium, a metabolism-friendly mineral.

If your meeting is with one or two people (and your office has decent passages), do it West Wing style, walking the halls as you talk.

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

Have another mini-meal – and make it fiery. According to a 2006 study review, spicy foods help burn fat and kilojoules.

Take a short walk before dinner.

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 much you put in the tank,” says Dr Gary Foster, director of Temple University’s centre for obesity research and education.

Grab a good book, pop in some tunes and relax. Stress jacks up your levels of cortisol, a chemical that boosts abdominal fat.

Draw your shades so the sun won’t rouse you early. A 2008 review revealed losing sleep affects the hormones that turn your appetite on and off, making you feel hungrier overall.