How To Losing Weight with Some The Habits Morning
No matter what your weight loss goals are, losing weight can feel impossible at times.However, shedding a few pounds doesn’t have to involve a complete overhaul of your current diet and lifestyle.In fact, making a few small changes to your morning routine can help you lose weight and keep it off.
The way your day starts, will most probably dictate how the rest of your day is going to be. This is more or less the same with weight gain. No matter how hard you try to lose weight, some morning habits are preventing it, even making you gain weight.
Here are the morning habits that make it harder to lose weight:
You don’t drink a glass of water after you wake up
After you wake up, start your day with a glass of water on an empty stomach. It’s the simplest thing to add in your morning routine that will give you great results. Drinking water on an empty stomach will accelerate your metabolism and help you process your breakfast better. It will also help you flush out the accumulated toxins in your body. Don’t forget to drink a glass of water every morning if you want to start losing weight.
You add too much things to your morning cup of coffee
The coffee itself is not preventing you from losing weight. Coffee is a natural antioxidant and can actually help you improve your digestion. The things that are preventing you from losing weight is the milk, sugar and other things you add to your coffee. These things will add calories and you won’t be losing weight. If you can’t imagine your morning without coffee, stick to drinking a cup of plain black coffee. Even better, switch to green tea.
You skip breakfast
Breakfast is the most important meal of the day. Do not skip breakfast if you want to lose weight. Don’t eat sugary things, like cereals, or anything that contains a lot of preservatives. Choose a light and nutritious breakfast. Try starting your day with a bowl of oatmeal, some yogurt and berries or a simple smoothie.
You skip the morning exercise
Try to exercise every morning. You might be feeling sleepy, but early morning exercise is really great for your body and can help you lose weight. Early morning workouts will wake your body up, increase your metabolism and decrease your appetite.
Try to get 8 hours of sleep every day, but do not sleep more than 10 hours. If you constantly oversleep, you’ll notice your belly fat increasing. The reason is because your body expects to be fed, but you’re asleep, so it automatically produces more fat cells.
Here are the morning habits to incorporate into your regimen to aid your weight loss efforts:
Eat a High-Protein Breakfast
There’s a good reason breakfast is considered the most important meal of the day.What you eat for breakfast can set the course for your entire day. It determines if you’ll feel full and satisfied until lunch, or if you’ll be heading to the vending machine before your mid-morning snack.Eating a high-protein breakfast may help cut cravings and aid in weight loss.In one study in 20 adolescent girls, eating a high-protein breakfast reduced post-meal cravings more effectively than a normal-protein breakfast .Another small study showed that eating a high-protein breakfast was associated with less fat gain and reduced daily intake and hunger, compared to a normal-protein breakfast.Protein may also aid weight loss by decreasing levels of ghrelin, the hunger hormone that is responsible for increasing appetite.In fact, one study in 15 men found that a high-protein breakfast suppressed ghrelin secretion more effectively than a high-carb breakfast.To help get your day off to a good start, consider protein sources like eggs, Greek yogurt, cottage cheese, nuts and chia seeds.
Drink Plenty of Water
Starting your morning with a glass or two of water is an easy way to enhance 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 led to a 30% increase in metabolic rate, on average .Another study found that overweight women who increased their water intake to over 34 ounces one liter per day lost an extra 4.4 pounds 2 kg over one year, without making any other changes in their diet or exercise routine.What’s more, 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%.Starting your morning with water and staying well hydrated throughout the day is a great way to boost weight loss with minimal effort.
Stepping on the scale and weighing yourself each morning can be an effective method to increase motivation and improve self-control.Several studies have associated weighing yourself daily with greater weight loss.For instance, a study in 47 people found that those who weighed themselves daily lost about 13 pounds 6 kg more over six months than those who weighed themselves less often.Another study reported that adults who weighed themselves daily lost an average of 9.7 pounds 4.4 kg over a two-year period, while those who weighed themselves once a month gained 4.6 pounds 2.1 kg.Weighing yourself every morning can also help foster healthy habits and behaviors that may promote weight loss.For best results, weigh yourself right when you wake up. Do so after using the bathroom and before you eat or drink anything.
Get Some Sun
Opening the curtains to let in some sunlight or spending a few extra minutes outside each morning can help kickstart your weight loss.One small study found that exposure to even moderate levels of light at certain times of the day can have an influence on weight.Moreover, an animal study found that exposure to ultraviolet radiation helped suppress weight gain in mice fed a high-fat diet.Exposure to sunlight is also the best way to meet your vitamin D needs. Some studies have found that meeting your vitamin D requirements can aid in weight loss and even prevent weight gain.The amount of sun exposure you need can vary based on your skin type, the season and your location. However, letting in some sunlight or sitting outside for 10–15 minutes each morning may have a beneficial effect on weight loss.
Mindfulness is a practice that involves fully focusing on the present moment and bringing awareness to your thoughts and feelings.The practice has been shown to enhance weight loss and promote healthy eating habits.Practicing mindfulness is simple. To get started, try spending five minutes each morning sitting comfortably in a calm space and connecting with your senses.
Squeeze in Some Exercise
Getting in some physical activity first thing in the morning can help boost weight loss.One study in 50 overweight women measured the effects of aerobic exercise at different times of the day.While there was not much difference noted in specific food cravings between those who exercised in the morning versus the afternoon, working out in the morning was associated with a higher level of satiety.Exercising in the morning may also help keep blood sugar levels steady throughout the day. Low blood sugar can result in many negative symptoms, including excessive hunger.However, these studies focused on very specific populations and show an association, rather than causation. More research on the effects of morning exercise in the general population is needed.
Pack Your Lunch
Making the effort to plan and pack your lunch ahead of time can be a simple way to make better food choices and increase weight loss.A large study including 40,554 people found that meal planning was associated with better diet quality, more diet variety and a lower risk of obesity .Those who ate home-cooked meals at least five times per week were 28% less likely to be overweight than those who only ate home-cooked meals three times or less per week.Try setting aside a few hours one night a week to plan and prepare your meals so that in the morning you can just grab your lunch and go.
Going to bed a bit earlier or setting your alarm clock later to squeeze in some extra sleep may help increase weight loss.Lack of sleep has also been linked to an increase in calorie intake.Establishing a healthy sleep schedule is a critical component of weight loss, along with eating well and exercising. To maximize your results, aim for at least eight hours of sleep per night.