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“Time is the biggest reason people fail to work out,” says trainer So toss your clothes, shoes, snack, and water bottle into a bag the night before, and you'll be that much more inspired to hit the gym the next day.

Skipping breakfast might seem like an easy way to cut calories, but it basically guarantees that you'll over-eat later in the day, says Zeitlin. Plus, having a high-protein breakfast within one hour of waking up helps your body build and maintain muscle.

Since it takes a near-miracle to just make it out the door showered and on time most mornings, prepping your breakfast the evening before guarantees you have something healthy and filling to grab.
Other simple, filling, grab-and-go pairings include one serving of a protein, one serving of fiber and a healthy fat.

Staying hydrated boosts energy and prevents cravings, cutting the chances you’ll graze on extra calories you don’t really need between meals. “Our bodies interpret thirst as hunger, so you may be reaching for more food when really you just need more water,” says Zeitlin.

Divide your weight in half, and that’s the number of ounces of water you should try to hit each day (so if you’re 140 pounds, you’ll want 70 ounces of water, or eight to nine cups).

In addition to keeping a water bottle on-hand to sip throughout the day, try to down a full glass of water about half an hour before each meal. Not only does that guarantee you’re getting three glasses minimum, but a number of studies have found that sipping water before meals lose more weight overall, potentially by cutting the number of calories you eat.

Poultry is a healthy, simple sandwich staple and salad-topper — but consider swapping turkey for tuna or chicken for grilled salmon a couple of times a week. “Fish and seafood are great sources of lean protein that help fill you up, boost your focus, and help you maintain healthy muscles to burn fat," says Zeitin. "Plus, they’re low in calories."

What’s more, fish are one of the best sources of omega-3 fatty acids, heart-healthy fats that and potentially even boost weight loss by helping you to and . And most of us don’t get enough.

Zeitlin suggests having fatty fish like salmon, tuna, trout, halibut or shrimp at three meals per week.

Loads of studies have suggested that sipping on coffee before a workout can increase calorie burn as well as — even if you’re already a caffeine addict — by increasing focus and sustaining energy.

But that doesn’t mean you should chug like away like nobody's business. “Even just half a cup before a workout will ensure you have an extra boost without feeling too jittery,” says Suter. Add a splash of cream and even a sprinkle of sugar if you want; just skip the whole-milk latte, warns Suter, since it might make your stomach feel icky.

Got a big birthday dinner or a night out on the books? If you know it’s going to be one of those days, fit in a five-minute HIIT workout, preferably before you eat.

“Once you've finished an intense workout, your body needs the carbs and sugars anyway, so it's the perfect day to enjoy a little,” says Suter. For optimal calorie burning, choose total-body HIIT moves that work multiple muscle groups: squats, push-ups, pull-ups, lunge variations, and sprints.

Suter’s suggested workout:

*30 seconds of goblet squats (or another lower-body move like squat jumps or lunges) to get your heart rate up, followed by 30 seconds of rest

*30 seconds of pushups (or another upper-body exercise that recruits multiple muscle groups, like rows, pull-ups or TRX rows), followed by 30 seconds of rest

Continue alternating between lower- and upper-body moves for five minutes total.

If you’re hitting the gym anyway, include moves that maximize the number of muscles you’re working. Suter’s top picks: deadlifts and squats, which recruit the lower body and the core.

Get more bang (and booty) by lifting heavy — you’ll get more results for fewer sets and reps. Try for three to four sets of three to five reps instead of 10 or more reps at a lighter weight.

While it might seem counterintuitive to eat more when you’re trying to shed pounds, getting enough protein is essential to building muscle — which in turn burns more calories throughout the day than fat.

What’s more, keeping your blood sugar stable by spreading healthy meals throughout the day means you’re less likely to really overdo it at any one meal.

To maximize the effects of a strength-training workout, have a snack with about 20 to 30 grams of protein and 60 to 90 grams of carbs about 45 minutes to an hour after you finish. “This way, you are replenishing and building your muscles with much-needed nutrients,” says Suter.

Although sipping on tea while leaving the rest of your routine intact isn’t going to magically make those last five pounds go poof, there is proof it can help. Green tea and matcha have caffeine and antioxidants, which may help to help you to , explains Zeitlin. Just skip the green tea supplements, since super-high doses can be toxic and cause liver damage.

Wine might be your dinner prep go-to, but make sure you're getting some crudités in there, too.

“Vegetables are very low in calories and high in fiber to keep you satisfied and full so you don’t overeat at your next meal,” says Zeitlin.

Alternatively, you can start your dinner with a colorful salad topped with a tablespoon or two of vinaigrette. In all, shoot for two to three cups of veggies per meal, says Suter.

Tons of research has a . “By aiming for seven or more hours of sleep each night, you can stop food cravings before they start and make smarter and healthier food choices throughout the day. Plus, you’ll have more energy to hit the gym,” says Zeitlin.

If hitting the sheets an hour earlier is daunting, aim for just five minutes a day. Keep at it, and in just one week you’ll already be a half hour ahead of schedule.