Researchers from Queen's Medical Centre in the United Kingdom reported that subjects who ate meals at irregular times showed significantly lower TEF than those who ate at regular times - i.e., every 2 to 3 hours during the waking day. Bottom line: Turn your metabolism into a calorie burning furnace all day long by eating regular meals that consist of lean protein. More calories burned equals more fat loss and a sexier look in your mini skirt.

However, the timing of when you consume certain types of calories is also important to successful fat loss and whether or not you fit into that mini skirt. Your body metabolizes and utilizes carbohydrates best in the morning, after you wake up (and after you work out, which I'll get to in a moment).

Therefore, if looking sexy in your mini skirt is the goal then morning is the ideal time to consume quick-digesting carbohydrates (also known as high-glycemic carbs) versus slower-digesting ones, such as whole grains, vegetables and fruit carbohydrates. The reason your body uses calories best in the morning is because you've been fasting all night as you sleep. This elevates cortisol levels. While some cortisol is important for the body, levels that are too high encourage fat storage and are detrimental to muscle growth. Not what we want in your mini skirt makeover quest.

Cortisol levels are also higher after a workout. To control cortisol levels in the morning or after exercise, your goal is to elevate insulin levels, which suppress cortisol levels. After workouts, we are more sensitive to insulin, which allows the body to use fast-digesting carbohydrates as energy rather than storing them as fat. The insulin levels also help with other aspects of recovering from exercise, so you can give it your all during every workout while imaging yourself in that sexy mini skirt.

How does all this facilitate fat loss? The secret is nutrient timing. And, believe it or not, sugar.

Some people say all sugar is bad and should be avoided at all costs. Others recommend eating fruits and vegetables (which contain natural sugars). Which is it?

The fear about sugar is that it increases insulin levels, which promotes fat storage and decreases fat loss. This is true - to an extent. However, most people forget that there are many nutrients and mechanisms that help control insulin levels, such as fiber, protein and fat. This all plays a role in your mini skirt makeover. When you instill proper nutrient timing and meal frequency into your mini skirt makeover you will accelerate your fat loss and find that looking sexy in that mini skirt is easier than ever.