6 A.M.: Work out. You can melt up to 20 percent more body fat by exercising in the morning on an empty stomach, according to a 2013 U.K. study.
7:30 A.M.: Have the right smoothie. Swiss research found that folks who consumed whey protein at breakfast burned more calories throughout the morning than folks who ate a high-carb meal.
11 A.M.: Refill your water bottle. In a German study, drinking 17 ounces of H2O increased metabolic rate by about 30 percent for more than an hour.
1 P.M.: Add some sweet red peppers to your salad. They contain a metabolism-boosting chemical called dihydrocapsiate.
3 P.M.: Take a call on your headset and go for a walk. Small bursts of activity like this can torch up to 350 calories a day, found Mayo Clinic researchers.
7 P.M.: Turn off your iPad before dinner. Exposure to blue-enriched light (the kind emitted by electronic devices) during the evening meal increases insulin resistance, according to a 2016 Northwestern Medicine study.
7:15 P.M.: Enjoy some carbs. A 2014 study showed that people who saved most of their daily carbs for nighttime burned more calories after lunch than those who ate their carbs early on.
9 P.M.: Turn down the heat. Sleeping in colder temps ramps up your body’s production of brown fat, a type that burns calories, per a study in Diabetes.
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