It’s not just what you eat or how much you exercise that matters; it’s the timing of each component that is the true secret to weight loss success. Research shows that our bodies’ inner eat-and-sleep clocks have been thrown completely out of whack, thanks to all-day food cues and too much nighttime artificial light. The result: You’re caught in a “fat cycle”: a constant flow of hunger hormones that makes you prone to cravings. By tuning in to your body’s natural eat/sleep schedule, you can finally say good-bye to your belly.  Follow this hour-by-hour slim-down schedule to control hunger hormones, banish cravings, and get a trim and toned belly–fast!

6 to 8 AM: Get moving.

Within a half hour of rising and before you eat breakfast, do 20 minutes of cardio. Research has found that exercising before breakfast may help you burn fat more efficiently. If you can get outside, even better. Early morning sunlight helps your body naturally reset itself to a healthier sleep/wake cycle (regular indoor lights don’t have the same effect).

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.

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.

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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