Our 14 Step Weight Loss Guide To Losing Fat In 24 Hours

Use these tips and lose the most weight throughout the day.

You can always use your time better. Boost metabolism, burn kilojoules, and torch your belly for 24 hours with these weight loss secrets.

Step 1 – 7:00 a.m.
Wake up and do 2 minutes of jumping jacks, high knee skips, pushups, or crunches.

Related: Do These 5 Things Before Noon And Lose Weight

Step 2 – 7:15 a.m.
Have two scrambled eggs and a slice of back 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.

Step 3 – 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.)

Related: Lose Belly Fat With Just 2 Exercises

Step 4 – 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.

Step 5 – 10:00 a.m.
Grab a protein-rich snack, like half a chicken sandwich on whole-grain bread with low fat cheese. In a Georgia State University study, athletes who ate three 1000 kilojoule snacks a day were more likely to lose body fat and have more energy than those who didn’t.

Step 6 – 11:00 a.m.
Walk briskly around the office for a while. A Mayo Clinic study found that lean people walk an average of 5km per day more than obese people do.

Step 7 – 1:00 p.m.
For lunch, eat a spinach salad with grilled fish and almond slices. All contain magnesium, a metabolism-friendly mineral.

Related: Try Our Classic Bodybuilder Bowl For Lunch

Step 8 – 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.

Step 9 – 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.

Step 10 – 5:00 p.m.
Have another mini-meal—and make it fiery. According to a 2006 study review, spicy foods help burn fat and boost weight loss.

Step 11 – 7:00 p.m.
Take a short walk before dinner.

Step 12 – 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 Dr Gary Foster, director of Temple University’s centre for obesity research and education.

Related: How To Tell If Cheat Days Are Sabotaging Your Weight Loss

Step 13 – 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.

Step 14 – 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.

Originally published on menshealth.com

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