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caption@P@ 1 34 Whether you’re trying to lose weight, get a bikini wax or study for a test, there’s a perfect time for everything. By Karen Fittall for your health goodhealth.gm0214timp34 - 34 2013-12-06T12:18:43+11:00

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caption@P@ 1 35  At 9am and 1pm eat for lunch at 9am rather than when you hit the food court, you’re more likely to wind up with a salad sandwich instead of a rich curry.  20 minutes before you leave the house That gives it the best chance of being absorbed by your skin, which reduces the risk of it ‘washing off ’ if you start sweating. And regardless of what the label says, reapply it every two hours and use plenty of it – failure to do those two things means Australians usually get less than half the UV protection advertised on the bottle. APP ALERT! SunSmart is a free app that, as well as telling you when sunscreen is required based on your location, lets you calculate how much you need to apply and set up alarms to remind you when to top up.  Before breakfast A recent study proved that if you exercise fi rst thing in the morning you’ll burn up to 20 per cent more body fat during the workout than if you sit down to coff ee and cereal fi rst. The study’s researchers say that while exercise always burns energy, a greater amount of that energy is sourced from body fat when you work out on an empty stomach. EAT YOUR BIGGEST MEAL OF THE DAY:  At breakfast Research has shown that eating a 3000kJ breakfast and an 850kJ dinner results in an extra 5kg weight loss after 12 weeks, compared to doing things the other way around. The big-breakfast eaters had lower levels of the hunger-regulating hormone ghrelin, which meant less mid-afternoon snacking. PUT SUNSCREEN ON: FAST FACT: MOST OF US THINK WE MAKE 15 FOOD AND DRINK RELATED DECISIONS EACH DAY. The reality? WE MAKE 200 PLUS! Decide what to have for lunch and dinner: ‘Decision fatigue’, where having to make a stream of decisions eventually impacts your ability to make the right one, is at its lowest fi rst thing in the morning and right after lunch. By deciding what to EXERCISE FOR WEIGHT LOSS: gm0214timp35 - 34 2013-12-06T12:18:43+11:00

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caption@P@ 1 36 HAVE A 10 MINUTE NAP:  As soon as you’ve fi nished your afternoon coff ee While Flinders University scientists proved that a 10-minute nap is more eff ective at boosting alertness than a 30-minute one when mid-afternoon fatigue kicks in, UK researchers say people who use ‘caff eine naps’ fare even better. Those who drank a cup of coff ee immediately before taking a quick nap wound up feeling more refreshed than people who used caff eine or sleep separately. IT’S A TWO FOR ONE BENEFIT: By the time you wake up, the caff eine is just starting to kick in.  Before 7pm And then make your mouth a food-free zone until 6am. In one study, people who made that a habit cut their daily food intake by around 1000kJ and lost half a kilogram in just two weeks, without dieting or increasing physical activity levels. DESPITE WHAT YOU MIGHT THINK: Carbs make a good dinner choice. Israeli scientists have proved that carbohydrate-rich dinners have a positive impact on hunger hormones and keep you feeling fuller for longer. 30 minutes after you’ve fi nished dinner EAT DINNER: Half an hour after a meal is when a meal’s energy content starts to hit your bloodstream, an eff ect that lasts for three hours and causes blood glucose levels to rise. But researchers in the UK say a 15-minute walk puts a halt to the process because contracting muscles helps clear glucose from the blood. Being able to regulate blood glucose levels is an important risk-reduction strategy for type 2 diabetes, particularly for people who have pre-diabetes. Go for a walk: DID YOU KNOW? TWO MILLION AUSTRALIANS ARE LIVING WITH PRE DIABETES. PHOTOGRAPHY LUCAS ZAREBINSKI/THELICENSINGPROJECT. COM/SNAPPER MEDIA / GETTY IMAGES / BRUNO POINSARD/FOLIO ID. COM gm0214timp036 - 36 2013-12-10T12:22:19+11:00

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caption@P@ 1 37 STOP SENDING TEXT MESSAGES:  Two hours before you go to bed According to a recent study, people who send text messages or browse the internet within two hours of going to bed wind up with higher stress levels than people who make the hours before sleep a technology-free zone. BONUS! Dim your backlit devices, such as tablets and smartphones, as much as possible when you use them at night. Research shows that two hours of exposure to the light from self-luminous devices in a single night suppresses melatonin by 23 per cent, which is enough to upset your sleep patterns. REMEMBER NEW INFORMATION:  By learning it just before you go to sleep That’s the message from scientists who discovered that people were signifi cantly better at recalling new facts they’d learned the day before if they’d studied them just before going to sleep rather than earlier in the day. It’s because the brain is more effi cient at consolidating information it’s supplied with just prior to slumber. Check your breasts for lumps: A week after your period starts. That’s when they’re naturally less lumpy and tender. Avoid high-impact exercise: The week before your period’s due. According to US scientists, that’s when nerve activity in women’s knee joints escalates, increasing the risk of knee pain and even injury. Have your cholesterol tested: When you’ve got your period. US researchers say cholesterol levels fl uctuate by as much as 19 per cent during your menstrual cycle, hitting a peak just before ovulation, which means test results taken then may be inaccurately high. Walk away from an argument: Just after you’ve ovulated. The results of a UK study show that stressful events are three times more likely to cause lingering psychological side eff ects in the week after ovulation, compared to other times of the month. Book in for a bikini wax: Two weeks before your period’s due, around ovulation. That’s when