1 p.m. — Time to eat! Eat your lunch taken from home. Let it be healthy and rich in fiber – whole grains, lean protein and some fruit. Avoid liquid calories and drink a healthier option, for example, water, green or black tea instead of sweetened sodas.
2 p.m. — If you have arranged to meet someone, think if you can combine discussion with walking outside. This will refresh your mind, distract you from your routine, plus burn some calories.

3 p.m. — Now that’s the right time for a snack. Around 150 calories will be quite enough to keep you going till dinner. Healthier options are preferred.
4 p.m. — Take a tea break. Green tea contains caffeine that you will probably need by this time. It will help you feel less hungry. Besides, green tea is known for its fat burning effect.

5 p.m. — Time to go home. Even if you feel tired to walk, try and make your very first steps and in no time you will feel and see your stress and tension go away.
6 p.m. — Prepare a light dinner under 300 calories. Eat plenty of vegetables and add some whole grains to your lean protein. You can try and eat a vegetarian dinner as well. Do not go for seconds, though. Allow your stomach and brain at least 20 minutes to understand that you are full.