From our diet files: Here's a perfect day of weight loss to help boost your metabolism, burn calories, and help eliminate belly fat. These come from the experts at Rodale Publishing: At 7:00 a.m., have two scrambled eggs and a slice of Canadian bacon. A study at Purdue University found that people who ate a high protein breakfast felt full longer during the day, and were less likely to overeat. Then, at 7:45, hit the gym and lower your weights slowly. A study at Wayne State University found that taking a full three seconds to lower the weights can boost your metabolism for up to three days. At 9 a.m., drink low-fat milk or have a low-fat yogurt for a snack. Numerous studies show that a diet with plenty of calcium-rich dairy products can boost weight loss. Then, at 11 a.m. - and again at 2 p.m. - take a brisk 10-minute walk. A study by the Mayo Clinic found that lean people walk 3-and-a-half miles more per day than obese people do. At lunch, eat a spinach salad, and grilled halibut with almonds slices. They all contain magnesium, a mineral that boosts metabolism. At 5 p.m., have a spicy 250 calorie mini-meal, like a whole wheat tortilla with jalapeno jack cheese or spicy hummus. Several studies found that spicy foods help burn fat and calories. Then, at 7 p.m., take a short walk before dinner to keep your metabolism running high - and to help you eat less that night. About an hour before bed, grab a good book or magazine, and kick back and relax while listening to music. Studies show that stress raises your levels of the hormone cortisol, which increases the accumulation of belly fat, and raises your risk of heart attack and stroke.* Finally, about 10:30 pm, draw the shades so the neighborhood lights won't interfere with your sleep hormones, and hit the hay. A lack of sleep affects the hormones that turn your appetite on and off, making you feel less satiated by food, and hungrier overall. So, make sure you get a good night's sleep.