10 morning habits that are recommended to help you lose weight effectively. Starting your day with good habits can help you lose weight effectively. Here are 10 morning habits that you can incorporate to achieve lasting weight loss goals. No matter what your weight loss goals are, losing weight can feel almost impossible at times. However, shedding a few pounds does not require complete changes to your current diet and lifestyle.
In fact, making small changes to your morning routine can help you lose weight and keep it off. This article lists 10 simple morning habits that you should incorporate into your weight loss plan.
1. Eat a high-protein breakfast.
There’s a good reason why breakfast is considered the most important meal of the day. What you eat for breakfast can set the tone for your day. It determines whether you’ll feel full and satisfied. Until lunch or whether you’ll need to reach for a vending machine before your mid-morning snack.
Eating a high-protein breakfast may help reduce appetite and aid in weight loss.
In one study of 20 adolescent girls. Eating a high-protein breakfast was more effective at reducing post-meal cravings than a regular-protein breakfast.
Another small study showed that eating a high-protein breakfast was associated with less fat storage and reduced daily food intake and hunger. Compared to a regular-protein breakfast.
Protein may aid in weight loss by reducing levels of ghrelin, the “hunger hormone” responsible for increasing appetite.
In fact, one study in 15 men found that a high-protein breakfast was more effective at suppressing ghrelin secretion than a high-carbohydrate breakfast.
To help get your day off to a good start, consider protein sources like eggs, Greek yogurt, cottage cheese, nuts, ทางเข้า UFABET สำหรับสมาชิกใหม่ สมัครวันนี้ รับโบนัสฟรี, and chia seeds.
2. Drink enough water.
Starting your morning with a glass or two of water is an easy way to promote 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 an average 30% increase in metabolic rate.
Another study found that overweight women who increased their water intake to more than 34 ounces (one liter) per day lost an additional 4.4 pounds (2 kg) over a year. Without making any other changes to their diet or exercise routine.
Additionally, drinking water may reduce appetite and food intake in some people.
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 the topic show that drinking 34–68 ounces (1–2 liters) of water per day can aid in weight loss.
Starting your morning with water and staying hydrated throughout. The day is a great way to boost weight loss with minimal effort.
3. Weigh yourself.
Getting on the scale and weighing yourself every morning can be an effective way to increase motivation and improve self-control.
Several studies have linked daily self-weighing to greater weight loss.
For example, 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 frequently.
Another study reported that adults who weighed themselves daily lost an average of 9.7 pounds (4.4 kg) over two years. While those who weighed themselves once a month gained 4.6 pounds (2.1 kg).
Weighing yourself every morning can also help promote healthy habits and behaviors that may promote weight loss.
In one large study, frequent self-weighing was associated with better self-control. Additionally, those who stopped weighing themselves frequently were more likely to report increased calorie intake and decreased self-discipline.
For best results, weigh yourself as soon as you wake up. After using the bathroom, and before you eat or drink anything.
Also, remember that your weight can fluctuate from day to day and can be influenced by a number of factors. Focus on the big picture and look for overall weight loss trends. Rather than getting hung up on small, day-to-day changes.
4. Get sunlight.
Opening the curtains to let in the sunlight or spending a few minutes outside each morning can help boost your weight loss.
One small study found that moderate exposure to light at certain times of the day may influence weight.
Furthermore, animal studies have found that exposure to UV radiation inhibits weight gain in mice fed a high-fat diet.
Getting some sun exposure is one of the best ways to meet your vitamin D needs. Some studies have found that getting enough vitamin D can help with weight loss and prevent weight gain.
In one study, 218 overweight and obese women took either vitamin D supplements or a placebo for a year. By the end of the study, those who took vitamin D on demand had lost an average of 7 pounds (3.2 kg) more than those who had insufficient blood vitamin D levels.
Another study followed 4,659 older women for four years and found that higher vitamin D levels were linked to less weight gain.
The amount of sun exposure you need can vary depending on your skin type, the season, and your location. However, getting some sun exposure, or sitting outside for 10–15 minutes. Each morning, can have a positive effect on weight loss.
5. Practice mindfulness.
Mindfulness is a practice that involves focusing fully on the present moment and bringing awareness to your thoughts and feelings.
This practice has been shown to promote weight loss and promote healthy eating behaviors.
For example, an analysis of 19 studies found that mindfulness-based interventions increased weight loss and reduced obesity-related eating behaviors.
Another review had similar findings, noting that mindfulness training resulted in significant weight loss in 68% of the studies examined.
Practicing mindfulness is easy. To get started, try taking five minutes each morning to sit comfortably in a quiet space and connect with your senses.
6. Do some exercise.
Exercising early in the morning can help promote weight loss.
A study in 50 overweight women measured the effects of aerobic exercise at different times of the day.
While no significant difference was observed in specific appetite. Between those who exercised in the morning and afternoon, morning exercise was associated with higher levels of satiety.
Exercising in the morning can help keep your blood sugar levels steady throughout the day. Low blood sugar can lead to a number of negative symptoms, including excessive hunger.
One study in 35 people with type 1 diabetes showed that morning exercise was associated with better blood sugar control.
However, these studies focused on very specific populations and showed association rather than causation. Further research is needed on the effects of morning exercise in the general population.
7. Prepare your own lunch.
Making the effort to plan and prepare lunches ahead of time can be a simple way to make better food choices and boost weight loss.
A large study involving 40,554 people found that meal planning was associated with better diet quality, greater food variety, and a reduced risk of obesity.
Another study found that eating more home-cooked meals was associated with better diet quality and a reduced risk of excess body fat.
In fact, people who ate home-cooked meals at least five times a week were 28% less likely to be overweight than those who ate home-cooked meals only three or fewer times a week.
Try to set aside a few hours one night of the week to plan and prepare your meals so you can grab lunch and head out in the morning.
8. Get more sleep.
Going to bed a little earlier or setting your alarm later to squeeze in more sleep may help with weight loss.
Several studies have found that sleep deprivation may be associated with increased appetite.
One small study found that sleep restriction increased hunger and cravings, especially for high-carb, high-calorie foods.
Lack of sleep has also been linked to increased calorie intake.
In one study, 12 participants consumed an average of 559 more calories after just four hours of sleep, compared to when they got a full eight hours.
Creating a healthy sleep schedule is an important part of weight loss, along with eating well and exercising. To maximize results, aim for at least eight hours of sleep per night.
9. Change the way you travel.
While driving may be one of the most convenient ways to get to work, it can be bad for your waistline.
Research shows that walking, cycling or using public transportation may be linked to a lower body weight and a reduced risk of weight gain.
One study followed 822 people over four years and found that those who traveled by car were more likely to gain weight than those who did not.
Similarly, a study that included 15,777 people showed that using public transportation or active transportation methods, such as walking or cycling, was associated with significantly lower body mass index and body fat percentage, compared with using private transportation.
Changing the way you travel, even just a few times a week, can be a simple way to boost your weight loss.
10. Start tracking the amount of food you eat.
Keeping a food journal to track what you eat can be an effective way to help promote weight loss and maintain self-discipline.
One study tracked the weight loss of 123 people for a year and found that keeping a food diary was associated with greater weight loss.
Another study showed that participants who regularly used a tracking system to monitor their food and exercise lost more weight than those who did not regularly track.
Similarly, a study in 220 obese women found that frequent and consistent use of self-monitoring tools improved long-term weight management.
Try using an app, or even a pen and paper, to log what you eat and drink, starting with your first meal of the day.