Making a few changes in our morning routine has been found to help people lose weight. So whether you’re hitting the gym or going to YogaWorks a few times a week, or simply too busy for it, these morning habits may be able to help you in your weight loss efforts.
1. Eat a Protein-Packed Breakfast
The food you eat in the morning can set the course for the rest of your day. Eating a protein-filled breakfast can help prevent cravings and hunger pangs. One study showed that a high-protein breakfast leads to less fat gain and lowered daily calorie intake compared to a regular breakfast meal. Eggs, cottage cheese, Greek yogurt, salmon, Chia seeds and nuts are some of the best sources of protein.
2. Drink Lots of Water
Drink a glass or two of water right after waking up and keep yourself properly hydrated throughout the day. Water boosts your energy expenditure and reduce appetite. In one study it was found that drinking 500ml of water resulted in a 30% increase in metabolic rate.
3. Daily Weigh-ins.
Weighing yourself in the morning every day can improve your self control when it comes to food, and at the same time, push you to develop healthy habits and behaviors. One study with 47 participants found that those who weighed themselves every day lost 13 pounds more than those who only did so occasionally.
4. Get Some Vitamin D.
Let the sunlight in your home every morning and spend a few minutes outside in order to meet your vitamin D requirements. This vitamin has been found to suppress weight gain and even help in weight loss.
In one study involving 218 overweight women, half were given Vitamin D supplements and the other half a placebo for a course of one year. By the end of the program, the researchers found that those who took Vitamin D lost 7 pounds more than those who took the placebo.
5. Practice Mindfulness.
Mindfulness is all about bringing awareness to your thoughts and feelings and living in the present. It’s been found to aid in weight loss by preventing stress and promoting healthy eating habits.
To get started, spend 5 minutes each morning alone in a quiet place and connect with your senses. Be aware of each breath and pay attention to your thoughts, the sounds around you, and movements. Do this everyday and soon enough mindfulness will become part of your daily routine.
6. Get Some Exercise.
We’re not talking about running 10 miles although if you can do that in the morning then that’s fantastic! Exercises that last 10 minutes or less can help you lose weight, keep your blood sugar levels down, and help elevate your mood. We recommend doing compound exercises or high intensity interval workouts to be more efficient.
7. Prepare Your Lunch.
Buying lunch in cafeterias and fastfood restaurants is not healthy. On the other hand, when you eat home-cooked meals you are likely to stay within your required caloric intake. One study which involved 40,554 participants found that planning meals led to better diet and a lower risk of obesity. Plan ahead and go for easy to prepare meals so you won’t be tempted to just take the more convenient albeit unhealthy route.
8. Ditch the Sugar.
If you drink a cup or two of coffee every morning, try to slowly ease out of putting sugar in your beverage. Sugar contains a lot of calories and will also give you cravings later in the day.
Practice healthy behaviors the moment you wake up so you can get started the right way. Making small changes to your morning habits can ultimately help you lose weight and maintain a healthy lifestyle.