Hour-by-Hour Guide To Losing Weight All Day Long

6 a.m. — Wake up, and sip 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 carbs and a little protein such as half a banana and a few almonds — eating first thing jump-starts the metabolism. Now go work out! 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 throughout the day.

7 a.m. — Do some stretches in the shower. 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 in the beginning of the day ensures you'll have time to burn them off.

8 a.m. — Make your lunch for later.These lunch-packing tips will help you lose weight. Carbs may fill you up, but they can also make your brain foggy and your body feel heavy — which means feeling too tired for that afternoon run and an increased craving for a sugary pick-me-up later. Instead, go for fiber and protein. The fiber takes longer to digest so hunger pangs won't cause you to reach for more calories soon after lunch ends. And the protein will sustain your energy. Aim for at least 10 grams of f fiber and at least 15 grams of protein.

Salad: 2 cups baby spinach: 14 calories, 0.2 grams fiber, 0.3 grams protein 10 carrot slices: 12 calories, 0.8 grams fiber, 0.3 grams protein 5-inch celery stalk: 2 calories, 0.3 grams fiber, 0.1 grams protein 5 cherry tomatoes: 15 calories, 1 gram fiber, 0.7 grams protein 1/2 cup chickpeas: 130 calories, 5 grams fiber, 7 grams protein 8 grapes: 27 calories, 0.4 grams fiber, 0.3 grams protein 1/2 tablespoon sunflower seeds: 23 calories, 0.4 grams fiber, 0.8 grams protein Total: 223 calories, 8.1 grams fiber, 9.5 grams protein Side of quinoa: 1/3 cup cooked quinoa: 67 calories,

Side of quinoa: 1/3 cup cooked quinoa: 67 calories, 1.6 grams fiber, 2.4 grams protein 1/4 cup black beans: 55 calories, 3 grams fiber, 3.5 grams protein Total: 122 calories, 4.6 grams fiber, 5.9 grams protein Apple treat: 1/4 apple: 23 calories, 1.1 grams fiber, 0.1 grams protein 1 tablespoon mixed nut butter: 94 calories, 1.2 grams fiber, 3 grams protein Total: 117 calories, 2.3 grams fiber, 3.1 grams protein Lunch Total: 462 calories, 15 grams fiber, 18.5 grams protein

9 a.m. — Fill your reusable water bottle once you arrive at work. Sip on it throughout the morning, since staying hydrated will prevent hunger pangs. 10 a.m. — Take a break from work to snack on some belly-filling fiber. 1 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

ride to run an errand, or grab that set of dumbbells under your desk 1 p.m. — Eat a healthy lunch that you packed from home that includes low-fat protein, fiber, fresh veggies, whole grains, and fruit for dessert. Enjoy it with nature's calorie-free beverage. 2 p.m. — Take that afternoon meeting for a walk. Whether you're on the phone or meeting in person, walking and talking can help you think more clearly while burning some calories. 3 p.m. — Have a 150-calorie snack to keep energy levels going till dinner. 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. — Walk or bike home from work. 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. After dinner is made, put away leftovers before sitting down to eat to prevent going back for unnecessary seconds.

7 p.m. — Brush your teeth while doing 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 strength-training moves during commercial breaks. 9 p.m. — Get your workout gear ready for tomorrow morning. Slip into your pj's, and do 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.