HOW TO LOSE WEIGHT 10

9:30 to 11 PM: Go to sleep.

Crawl under the covers at the same time each night and get up at the same time each morning, even on weekends. Having a regular sleep-and-wake schedule helps you fall asleep faster over time.

HOW TO LOSE WEIGHT 9

9 to 9:30 PM: Have a presleep snack.

Enjoy a carb-based bedtime snack, such as a serving of low-fat frozen yogurt. Nighttime carbs create tryptophan, which helps your brain produce serotonin. This feel-good chemical triggers your body to make melatonin, the sleep hormone.

HOW TO LOSE WEIGHT 8

5 to 7 PM: Time to dine.

To ensure you don't wake up hungry in the middle of the night, add a serving of healthy fats, such as flaxseed or fish oil, to your meal. If you're a wine drinker, pour a glass now. Drinking later can delay dream (REM) sleep, waking you frequently during the night.

HOW TO LOSE WEIGHT 7

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4 to 8 PM: Trim and tone.
Now's the time to do your strength training, plus any additional cardio. This is when your body temperature is highest, so you're primed for peak performance. In one study, subjects who worked out in the late afternoon or early evening built 22% more muscle than morning exercisers.

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3:30 PM: Last call for caffeine.
Need a boost? This is your last chance to have a cup of joe. Drinking coffee after 4 PM disturbs circadian rhythms and can keep you from falling asleep at night.

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2 to 3 PM: Take a nap.
Instead of hitting the vending machines, find a quiet place to grab a few Zzzs. (Hint: Your parked car is the perfect impromptu sleep pod!) Just set an alarm--15 to 20 minutes will energize your body without affecting your ability to sleep at night.

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12 to 1 PM: Have your midday meal.
Galanin, another hunger hormone that makes you crave fat, rises around lunchtime. However, dietary fat causes you to produce more galanin, which then tells you to eat more fat. Instead, fill up with complex carbs and protein, such as chicken-vegetable soup or black bean chili.

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10 to 11 AM: Munch midmorning.
Ghrelin begins to rise again a couple of hours before lunch. It turns off when you chow down, particularly on carbs and protein, so have a small combo snack, like blueberries and Greek-style yogurt.

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7 to 9 AM: Eat breakfast.
The alarm clock also wakes up ghrelin, the "feed me" hormone made in your stomach. Ignore ghrelin and your body will produce even more, eventually making you ravenous. To suppress ghrelin's effect, eat a mix of complex carbs and protein, such as eggs and whole grain toast, within an hour of waking.

HOW TO LOSE WEIGHT....

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6:55 to 8:55 AM: Drink up.
Before every meal, drink two 8-ounce glasses of water. Research shows that people who drank this amount lost 5 pounds more than nonguzzlers.

HOW TO KEEP A FLAT AB 4

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Curtsy Lift
This move targets shoulders, back, abs, obliques, hips, and legs.

• Stand with feet hip-width apart.
  
• A. Step right leg behind and to left of left leg, bending both knees 90 degrees (to curtsy) as you lift arms overhead, palms in.
  
• B. Straighten left leg as you sweep right leg out to right and lower arms to should level. Lower into curtsy (step a).
  
• Do 12 reps; switch legs and repeat.

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HOW TO KEEP A FLAT AB 3

 

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Plie Pose
This move targets back, arms, abs, butt, and legs.

• Stand with legs more than shoulder-width apart, feet turned out 45 degrees.
  
• Squat, keeping knees above ankles, as you bring both hands below waist in front of you, elbows slightly bent, palms up.
  
• Push up, straightening left leg, lifting right foot to place it on inside of left thigh, and sweep arms overhead (elbows slightly bent, palms in). Return to squat.
  
• Do 15 reps; switch legs and repeat.

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HOW TO KEEP A FLAT AB 1

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Single Bridge
This move targets abs, obliques, hips, and butts.

• Lie faceup on mat with knees bent, feet hip-width apart on floor, arms by sides.
  
• Extend right leg straight up toward ceiling, engage abs, and lift hips off floor, forming a straight line from left knee to shoulder.
  
• Raise arms straight over shoulders. Make 8 small circles with right leg. Switch direction of circles; repeat. Lower.
  
• Switch legs and repeat.

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