Best Morning Habits: Regardless of your weight loss goals, losing weight can sometimes be impossible. However, shedding some kilos does not require an all-out change to your current diet and lifestyle.
Making a few minor changes to your morning routine can help you lose or maintain weight. This article introduces 10 of the best morning habits for weight loss that you can include in your diet to help shed extra pounds.
Morning habits to lose weight:
1. Eat a protein-rich breakfast
Breakfast is the most important meal of the day. What you eat for breakfast can set the course for your entire day. It determines whether you will feel full and satisfied until lunch, or if you head to the restaurant to prepare a mid-morning snack.
Eating a high-protein breakfast may help reduce weight loss cravings. In one study of 20 teenage girls, eating a high-protein breakfast reduced post-meal cravings more effectively than a regular protein breakfast.
Another small study showed that eating a high-protein breakfast linked to lower fat gain, reduced daily intake and hunger, compared to a regular breakfast.
Protein may also aid weight loss by reducing levels of ghrelin, the “hunger hormone” responsible for increasing appetite.
One study in 15 men found that a high-protein breakfast inhibited the release of ghrelin more effectively than a high-carb breakfast.
To help start your day off well, consider protein sources such as eggs, Greek yogurt, cheese, nuts and chia seeds.
2. Drink plenty of water
Drinking water is one of the best morning habits to lose weight. Starting your day with one or two cups of water is a simple way to increase weight loss.
Water can help increase your energy expenditure, or the number of calories your body burns, for at least 60 minutes.
In one small study, drinking 16.9 fluid ounces (500 ml) of water increased your metabolism rate by an average of 30%.
Another study found that overweight women who increased their water drinking to over 34 ounces (1 liter) a day lost an additional 4.4 pounds (2 kg) over the course of one year, making no other changes in their diet or exercise.
In addition, drinking water may reduce appetite and food intake in some individuals. One study in 24 older adults showed that drinking 16.9 fluid ounces (500 ml) of water reduced the number of calories consumed at breakfast by 13%.
In fact, most studies on this topic have shown that drinking 34 to 68 ounces (1 to 2 liters) of water per day can aid weight loss.
Starting your day with water and staying hydrated throughout the day is a good way to increase weight loss with minimal effort.
3. Weigh yourself
Standing on the scale and weighing yourself every morning can be an effective way to increase motivation and improve self-control.
Several studies have linked weighing yourself daily to weight loss. For example, a study of 47 people found that those who weighed themselves daily lost about 13 pounds (6 kg) moreover a six-month period than those who weighed themselves less.
Weighing yourself every morning can also help promote healthy habits and behaviors that may promote weight loss.
In one study, frequent self-weight associated with improved self-control. Those who stopped weighing themselves frequently were more likely to have increased caloric intake and decreased self-discipline.
For best results, weigh yourself when you wake up. Do this after using the bathroom and before you eat or drink anything.
In addition, remember that your weight can fluctuate daily and it can affect by many factors. Focus on the big picture and look for general weight loss trends, rather than focusing on small, daily changes.
4. Get some sun
Opening the curtains to let in some sunlight or spending a few extra minutes outside each morning can help start your weight loss.
One small study found that exposure to moderate levels of light at certain times of the day can influence weight.
Sun exposure is also the best way to meet your vitamin D needs. Some studies have found that meeting your vitamin D requirement can aid in weight loss and even prevent weight gain.
In one study, 218 obese women took either vitamin D supplements or a placebo for one year. At the end of the study, those who met their vitamin D requirements lost an average of 7 pounds (3.2 kg) more than those with insufficient levels of vitamin D in their blood.
Another study followed 4,659 elderly women for four years and found that it associated higher levels of vitamin D with less weight gain.
The amount of sun exposure you need can vary based on your skin type, season, and location. However, leaving some sunlight or sitting outside for 10 to 15 minutes every morning may have a beneficial effect on weight loss.
5. Practice meditation exercises
Meditation is a practice that involves focusing completely on the present moment and increasing awareness of your thoughts and feelings. They have proven this practice to promote weight loss and promote healthy eating habits.
For example, an analysis of 19 studies found that mindfulness-based interventions increased weight loss and reduced eating behaviors associated with obesity.
Another review had similar results, noting that mindfulness training resulted in significant weight loss in 68% of the studies reviewed.
Practicing mindfulness is simple. To start, try spending five minutes every morning sitting comfortably and in a quiet place and connecting with your senses.
6. Do some exercise
Getting some exercise is one of the best morning habits to lose weight. One study in 50 obese women measured the effects of aerobic exercise at different times of the day.
Although there was no significant difference in food cravings among those who exercised in the morning versus the afternoon, it associated exercise in the morning with a higher level of satiety.
Exercising in the morning may also help keep blood sugar levels stable throughout the day. Low blood sugar can lead to many negative symptoms, including excessive hunger.
One study in 35 people with type 1 diabetes showed that exercising in the morning linked to improved blood sugar control.
7. Prepare your food yourself
Attempting to plan and prepare your lunch in advance can be a simple way to make better food choices and increase weight loss.
An extensive study in 40,554 people found that meal planning associated with better diet quality, more diet diversity, and a lower risk of obesity.
In another study, consuming more home-cooked meals linked to improved diet quality and a reduced risk of excess body fat.
In fact, those who ate home-cooked meals at least five times a week were 28% less likely to gain weight than those who ate home-cooked meals three or fewer times per week.
Try to set aside a few hours one night a week to plan and prepare your meals so that in the morning you can have lunch and go.
8. Sleep longer
Going to bed early or setting an alarm later to squeeze out some extra sleep may help increase weight loss. Several studies have found that sleep deprivation may associate with increased appetite.
In one small study, sleep restriction shown to increase hunger and cravings, especially for foods high in carbohydrates and calories.
They have also linked lack of sleep to increased calorie intake. In one study, 12 participants consumed an average of 559 extra calories after getting just four hours of sleep, compared to a full eight hours.
Along with eating healthy and exercising, establishing a healthy sleep schedule is an important component of losing weight. To achieve maximum results, aim for at least eight hours of sleep each night.
9. Change your mode of transportation
While driving may be one of the most convenient ways to get to work, it may not be very good for your waistline.
Research shows that walking, cycling, or using public transportation may be linked to a decrease in body weight and a reduced risk of being overweight.
A study of 15,777 people showed that using public transportation or active means of transportation, such as walking or cycling, associated with a significant decrease in BMI and body fat percentage, compared to using private transportation.
Changing your commute up to a few times a week may be a simple way to increase weight loss.
10. Calculate your caloric intake
Keeping a food diary to count the calories you eat can be an effective way to help you lose weight.
One study tracked weight loss in 123 people for a year and found that completing a food diary was associated with greater weight loss.
Another study showed that participants who regularly used a tracking system to self-monitor their diet and exercise lost more weight than those who did not use the tracking system regularly.
A study in 220 obese women found that frequent and consistent use of a self-monitoring tool helped improve long-term weight management.
Try using an app or even just a pen and paper to record the number of calories you eat in a day, starting with your first meal of the day.
Doing a few mornings’ weight-loss habits can be an easy and effective way to increase fat burning.
Practicing healthy behaviors in the morning can also start your day on the right foot and prepare you for success.
For best results, be sure to combine these morning habits with a good diet and a healthy lifestyle.