These tricks are fairly painless but could mean the difference between you being bathing suit ready or spending another summer in a t-shirt on the beach.

  • Breakfast: Begin your morning with healthy protein as well as complex carbohydrates. Carbs will work to wake your brain and get it going for the day. Protein, meanwhile, will keep you full and actually burn calories since your body has to work harder to digest it.
  • Tea time: Sip on green or white tea throughout the day. Drinking a beverage tricks your mind into thinking you are eating and keeps some of your hunger pangs at bay. Green and white tea also raises your metabolism and studies show that people can burn up to an extra 80 calories per day just from drinking 4 cups of green tea. You can also supplement with green tea tablets if drinking that much tea does not appeal to you.
  • Snack break: To keep your metabolism going you must eat every 3-4 hours. That means that you should be snacking mid-morning, mid-afternoon and just before bed. Once again, protein with complex carbs is the best combination. Just make sure you factor in these calories to your daily total so that you are not over-eating and gaining weight.
  • Exercise: This is a no-brainer, but both interval cardio training and weight training will burn fat and rev up your metabolism during the work out and for hours afterwards. In fact studies have shown your metabolism will stay accelerated for up to two days after your work out.
  • Sweet stuff: Have cravings for sweets? Nix simple carbs and instead have an apple sprinkled with cinnamon. Apples are high in fiber and will satisfy your hunger. Cinnamon also reduces blood sugar and high cholesterol.
  • Spice it up: Cinnamon’s not the only wonder spice. Chili, cumin and cayenne pepper will not only spice up your food but will warm you up and raise your metabolism. Keep a bottle of hot sauce on hand and add just a bit to your meals to burn extra calories.
  • Nighty-night. Going to bed early is one of the best ways to ensure weight loss. Studies show that lack of sleep affects cortisol, the hormone that regulates appetite. This may lead to over-eating because you could continue to feel hungry even though you’ve eaten adequate food. Lack of sleep also increases fat storage because it interferes with the body’s ability to metabolize carbs.

With simple tweaks to your day, you could see fat-loss results like never before.