Boost metabolism, burn kilojoules and torch your belly for 24 hours with these secrets

7:00am
Wake up and do two minutes of star jumps, high knee skips, push-ups or crunches.

7:15am
Have two scrambled eggs on a slice of bacon. A 2009 study from Purdue University in the US found that a high-protein breakfast makes people feel fuller throughout the day, so they're less likely to overeat.

7:45am
Hit the gym, and lower weights slowly. Taking three seconds to lower weights during full-body resistance training can rev your metabolism for up to three days, according to a study from Wayne State University in the US. (Study participants used a challenging weight for five sets of six reps for each exercise.)

9:00am
Chug some milk. A diet with plenty of calcium-rich dairy can enhance weight loss, according to a 2007 study of overweight people.

10:00am
Grab a protein-rich snack, like half a turkey sandwich on multi-grain bread with Swiss cheese. In a Georgia State University study, athletes who ate three 1050-kilojoule snacks a day were more likely to lose body fat and have more energy then those who didn't.

11:00am
Walk briskly around the office for a while. A recent study from Mayo Clinic in the US found that lean people walk an average of 5.6 kilometres per day more than obese people do.

1:00pm
For lunch, eat a baby spinach salad with smoked salmon and almond slices. All contain magnesium, a metabolism-friendly mineral.

2:00am
If your meeting is with just one or two people, do it West Wing style, walking the halls as you talk.

4:00pm
Down a cup of green tea. According to a study in the Journal of Nutrition, the catechins in green tea decrease body fat.

5:00pm
Have another mini-meal - and make it fiery. According to a 2006 study review, spicy foods help burn fat and kilojoules.

7:00pm
Take a short walk before dinner.

7:30pm
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 much fuel you put in the tank," says Dr Gary Foster, director of the Centre for Obesity Research and Education at Temple University in the US.

9:30pm
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.

10:30pm
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 satisfied by food and hungrier overall.