9 Morning Habits That May Help You Lose Weight

This article talks about simple, effective and small changes that you can make to your daily morning routine to lose weight. These tips will help you in keeping that extra weight off for good.

• High Protein Breakfast: This helps to keep you full for a longer period and reduces cravings throughout the day. Protein intake helps to decrease the levels of ghrelin (the hunger hormone ), thus we don’t have an increased appetite. Start your day with eggs, cottage cheese, chia seeds, nuts, etc.

• Water: Having plenty of water in the morning helps to increase your energy expenditure. It also keeps you well hydrated and reduces your appetite.

• Weigh Yourself: When you weigh yourself every morning, it helps to increase motivation and improves self-control.

• Sunlight is Important: Getting some sunlight in the morning helps to meet your vitamin D requirements that prevent weight gain and aids in weight loss. Try to get 10-15 minutes of sunlight each morning to increase your weight loss results.

• Practice Mindfulness: Try to bring awareness to your feelings, thoughts and connect with food through your senses. Mindfulness helps to promote healthy eating habits which aid in weight loss.

• Exercise: Morning workouts help to boost your metabolism. It helps to control your blood sugar levels throughout the day and increase satiety.

• Plan Your Lunch: Planning your meals is linked to improved diet quality and reduced risk of excess body fat as you don’t tend to eat unhealthy food items.

• Maintain a Healthy Sleep Cycle: Have a fixed bedtime and get some extra sleep as it helps to lose weight. Sleep deprivation is linked to increased appetite and cravings for high-calorie foods and increased calorie intake. To get good results, focus on an 8-hour sleep per night.

• Track Your Food Intake: When you keep a food diary, it can be an effective way to account for things. It makes it easier to track our exercise and diet.

In conclusion, when you combine these morning habits with a good workout and a nutritious diet plan, it can be surely effective in helping you reduce that extra body fat.

References:

• Steinberg, D. M., Bennett, G. G., Askew, S., & Tate, D. F. (2015). Weighing every day matters: daily weighing improves weight loss and adoption of weight control behaviors. Journal of the Academy of Nutrition and Dietetics, 115(4), 511–518. https://doi.org/10.1016/j.jand.2014.12.011

• Mason, C., Xiao, L., Imayama, I., Duggan, C., Wang, C. Y., Korde, L., & McTiernan, A. (2014). Vitamin D3 supplementation during weight loss: a double-blind randomized controlled trial. The American journal of clinical nutrition, 99(5), 1015–1025. https://doi.org/10.3945/ajcn.113.073734
• Olson, K. L., & Emery, C. F. (2015). Mindfulness and weight loss: a systematic review. Psychosomatic medicine, 77(1), 59–67. https://doi.org/10.1097/PSY.0000000000000127

• Alizadeh, Z., Mostafaee, M., Mazaheri, R., & Younespour, S. (2015). Acute Effect of Morning and Afternoon Aerobic Exercise on Appetite of Overweight Women. Asian journal of sports medicine, 6(2), e24222. https://doi.org/10.5812/asjsm.6(2)20156.24222

• Ducrot, P., Méjean, C., Aroumougame, V., Ibanez, G., Allès, B., Kesse-Guyot, E., Hercberg, S., & Péneau, S. (2017). Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults. The international journal of behavioral nutrition and physical activity, 14(1), 12. https://doi.org/10.1186/s12966-017-0461-7

• Spiegel, K., Tasali, E., Penev, P., & Van Cauter, E. (2004). Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of internal medicine, 141(11), 846–850. https://doi.org/10.7326/0003-4819-141-11-200412070-00008
• Anton, S. D., LeBlanc, E., Allen, H. R., Karabetian, C., Sacks, F., Bray, G., & Williamson, D. A. (2012). Use of a computerized tracking system to monitor and provide feedback on dietary goals for calorie-restricted diets: the POUNDS LOST study. Journal of diabetes science and technology, 6(5), 1216–1225. https://doi.org/10.1177/193229681200600527