Sip green tea instead of coffee just three times a week. Not only does it boost your immune system, but it also contains catechins, an antioxidant that speeds up metabolism. In fact, studies indicate that people who drink it daily can burn up to 80 more calories per day, says Dawn Jackson Blatner, R.D., a Chicago-based spokesperson for the American Dietetic Association.
Fill up on 25 to 30 grams of fiber every day. "It absorbs water and makes you feel fuller, so you eat less," says David Katz, M.D., director of the Yale University Prevention Research Center. The best sources: beans, greens, whole-grain cereals and breads, and brightly colored fruit, such as blueberries.
Start taking an omega-3 supplement. These important fatty acids, which include EPA (eicosapentaenoic) and DHA (docosahexaenoic), have been shown to fight inflammation in the body and to protect the heart, skin, and immune system. Nordic Naturals Ultimate Omega (nordicnaturals.com) is a quality variety that contains both. To get omegas from food, sprinkle flaxseed over yogurt and salads, and eat three ounces of salmon twice a week.
Add two at-home exercises to your routine. Do push-ups (start with 10 per day, and work your way up to 30), and try "the swimmer." Just lie on your belly with arms and legs extended in the air, fluttering your right arm and left leg simultaneously, then your left arm and right leg. Begin with just 10 seconds every day, and slowly build to a full minute. "These moves will give you rapid results, and you can do them in your living room," says Keli Roberts, a certified fitness trainer at Equinox in Pasadena, California.
Double up on the stairs. New research from Pennsylvania State University suggests that taking two at a time burns 90 more calories per hour and provides a 13-percent bigger metabolic boost than climbing them one by one. While you're at it, skip valet parking, speed up your walking pace, and choose parking spots at the back of the lot to sneak in a stealth workout.
Wake up -- and go to bed -- at the same time every day. "Adequate sleep is important for blood pressure, weight control, and mood," says Julie Roth, M.D., an assistant professor of medicine at Northwestern University in Chicago. Aim for seven to eight hours of z's per night (the amount most adults require). To adjust to the new schedule, set your alarm clock for a consistent time, and move your bedtime 15 minutes earlier every few days until you reach your goal
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