1. Sweat a little.
Studies show that people who exercise in the morning sleep better, says Jessica Matthews, a director for the American Council on Exercise. Get active outdoors between 6:30 and 8:30 a.m.; it's the prime window to wake your body with sunlight, kicking off a healthy sleep-wake cycle.
2. Speed up your walk.
Hard-wiring a healthy habit now will pay off big-time later. A University of Pittsburgh Medical Center researcher found that people over 65 who walk at a pace of at least 2.5 miles per hour live longer than those who don't. To burn extra fat and calories, try interval training: Walk fast for one block and slow down for the next.
3. Fuel your body.
"Breakfast eaters tend to be thinner than breakfast skippers, who are more likely to overindulge later," says registered dietitian Dawn Jackson Blatner. Aim for a 400-calorie meal such as oatmeal with berries and walnuts.