Want to lose weight faster? Check the clock before you eat or exercise to maximize weight loss results, says Travis Stork, MD in a RodaleWellness.com article.
The author of The Lean Belly Prescription, Stork noted many weight-loss studies that supported the idea of timing food intake and exercise in ways that burn more calories and boost metabolism. He cited a Georgia State University study, for example, that found athletes who ate snacks were more likely to lose body fat and have more energy as part of ideal daily schedule for weight loss (see 10 a.m.).
According to Stork and co-author Peter Moore, here's how a perfect day of weight loss dining and activities would shape up:
7 a.m.: "Wake up and do 2 minutes of jumping jacks, high-knee skips, push-ups or crunches." Exercising in the morning, according to experts, helps sharpen your senses and boost energy all day long.
7:15 a.m.: "Eat two scrambled eggs and a slice of Canadian 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."
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."
9 a.m.: "Drink some milk. A diet with plenty of calcium-rich dairy can enhance weight loss, according to a 2007 study of overweight people."
10 a.m.: "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."
11 a.m.: "Walk briskly around the office/neighborhood/mall during your break." This tip is based on a Mayo Clinic study found that lean people walk an average of three and a half miles more per day than obese people do.
1 p.m.: Have a lunch featuring metabolism-friendly magnesium, such as spinach salad, grilled halibut or almonds.
2 p.m.: "If you have a meeting with just one or two people, walk the halls as you talk."
4 p.m.: "Down a glass of green tea," the article said, basing the tip on a study in the Journal of Nutrition that found catechins in green tea decrease body fat.
5 p.m.: "Munch a handful of wasabi peas or some other fiery snack. According to a 2006 study review, spicy foods help burn fat and calories."
7 p.m.: "Take a short walk before dinner."
7:30 p.m. "Eat dinner."
9:30 p.m.: Relax by reading or with calming tunes. "Stress jacks up your level of cortisol, a chemical that boosts abdominal fat," Stork said.
10:30 p.m.: "Draw your shades so the sun won't rouse you too early." And then use any sleep-better methods that suit you. "According to a 2008 review, losing sleep affects the hormones that turn your appetite on and off, making you feel hungrier," said Stork.
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