How often do you make up resolutions to lose weight? And, how long do you abide by them? One day, two days and then back to square one. Instead of letting it be, take the initiatives with the morning habits for weight loss and the rest will gradually fall into place for you.
Weight loss isn’t a linear process. You are going to witness ups and downs through it. Your only goal is to religiously do what you think will have positive impacts on shedding off the excess pound from the body.
By the end of this article, we hope you have a fair idea about the morning habits to adopt for weight loss that can help in better well being.
Morning Habits for Weight Loss
Habits aren’t built in a day; it is a work in progress. The more you do it, the more likely you are going to have better impacts in implementing it.
If you have been on the lookout for some of the best morning routine for weight loss, we do have some important insights to share with you.
Let us take a look at some of the best ones, shall we?
1. Focus on a High Protein Breakfast
When it comes to weight loss, a high protein diet can come a lot in handy.
There is a reason why breakfast is considered one of the most important meals that you consume throughout the day.
If you skip breakfast, chances are that you are setting your morning up for a bad run.
What you consume in the breakfast deduces the kind of satiety that you experience through the day. If the breakfast wasn’t satisfying or filling enough, chances are that you will end up consuming unhealthy snacks to keep you filled.
This is why consuming a high protein breakfast is the key.
When it comes to the morning habits for weight loss, this is one of the most important ones.
Apart from keeping you satiated, a high protein diet also keeps your hunger hormone, ghrelin (R), in control. This helps in keeping your appetite in check as well.
Not just that, even a number of studies (R) (R) have proved how the consumption of a high protein based diet can be helpful in getting rid of the unhealthy cravings, thus helping promote better weight loss results as well.
2. Open the Curtains from the Window
One of the primary reasons why many people fail to stick to their morning weight loss routine is because of the lethargy they feel after waking up.
This is something that you can drive away by opening the shades on your window. If the weather is sunny outside, soak up the beautiful stream of sunlight by sitting in front of the window for 10 minutes, then kickstart your day.
Even a conducted study by the researchers from the Northwestern University found that the participants who exposed themselves to the bright sunlight in the morning were found to have lower BMIs in comparison to the ones who didn’t.
Additionally, a lack of sunlight exposure on the body can further alter the overall circadian rhythm in the body which ends up causing disruption to the metabolism, thus heightening the weight gain even more so.
3. Indulge in Some Morning Caffeine
As contradictory as it sounds, a cup of coffee in the morning has been found to have impacts on the process of fat burning.
If you are wondering how it is possible, a study (R) conducted a few months back found that the consumption one cup of coffee in the morning was associated with stimulation of the brown fats in the body. The brown fats or the brown adipose tissues are the components in the body which are associated with promoting better weight loss results by burning the excess calories in the body.
Additionally, some boost with caffeine in the morning has also been found to charge you through the morning and provide you with the energy required to keep mental focus while working out.
4. Spoil Yourself Early
We oftentimes find ourselves struggling with restrictions that we have imposed on ourselves in order to lose weight.
When it comes to the morning habits that help you lose weight, you need to sometimes take the back road.
If you know that you are going to end up reaching for a cheesy slice of pizza or something deep-fried and unhealthy, do it during the breakfast itself. If you eat the same during the late-night, chances are that it will get deposited in your body and then convert into fat because of the lack of movement at night.
When you spoil yourself early in the morning, you have the entire day to work it off and not experience the adverse impacts that were quite possibly going to impact your body otherwise.
If today is one of the “cheat” days, include the cheats during the morning itself to ensure that your body has enough time throughout the day to burn it out.
5. Get Quality Sleep
Even though it technically might not be part of the morning routine for weight loss traditionally, it does have beneficial impacts in helping get better results in your weight loss routine.
When you get the optimal amount of sleep, say 8-9 hours during the night, chances are that the same is positively going to be influencing your health and promote better weight loss results that you otherwise didn’t expect.
A conducted study found in some overweight and obese participants that they tend to indulge in 5-6 hours of sleep through the night. When the same was changed to 8-9 hours, the results were very impactful on the overall well being of the individuals.
Additionally, lack of sleep is also connected to binge eating during the night and waking up groggy in the morning, which are two markers for weight gain.
Getting quality sleep ensures better metabolism and ensures that you wake up fresh to take on the day without full energy and zeal, something that is necessary if you want to achieve your weight loss goals.
It is very important to ensure that you do focus on the quality of the sleep as well, because that plays a crucial role in how well you tackle the entire day.
6. Indulge in Some Physical Activity
One of the best morning habits to adopt for weight loss definitely has to be exercising.
There is no two ways about it.
If you are someone who has been looking to bring forth better changes to your lifestyle, it is very important that you do focus on eating well and exercising in the morning as well.
It is important that you perform exercises which are good for your health. Don’t rush through the process because the same can have negative side effects on the body. Instead of doing that, you can actually indulge in getting the best impacts for your weight loss routine by training under someone professional.
If not, indulge in a morning jog or even yoga poses and stretches work amazingly as well to help boost your weight loss results.
7. Keep an Eye Out on the Hydration
One of the primary markers that can have negative impacts on the weight loss routine is if you don’t flush out the toxins from the body.
This is why when we are talking about the morning habits for weight loss, it is important that you start your day with 1-2 glasses of water to flush out all the toxins and get your body started for the day.
Proper hydration in the morning also ensures better metabolism in the body which is an added bonus.
Water has been found to have beneficial impacts in promoting better burning of the calories.
Even a conducted study (R) found that the consumption of 500 ml of water in the morning was effective enough to boost the overall metabolism of the body by 30%.
Additionally, drinking water is one of the markers of lowering your appetite as well. It is best suggested that you thus focus on keeping your water intake in check through the day for the optimal benefits.
8. Cut Down on the Sugary Drinks
When it comes down to the morning routine for weight loss, there are several people who do indulge extensively in the sugary drinks and juices in their breakfast.
This is where you are doing things wrong.
As health as it might sound, the supermarket bought fruit juices or even the freshly pressed ones that you drink have concentrated sugar in it which can have negative impacts on the weight loss results that you are aiming for.
If you want the best results with regards to your weight loss goals, it is important that you reduce the intake of these sugar based drinks and drink them from a tall and slim glass or switch to a cup of coffee instead with your breakfast.
9. Practice Mindfulness
If you think that mindfulness is just about meditation, you need to get your facts rechecked.
For the most part, mindfulness is about how organized and focused you are to take the day on. If you have been looking forward to good morning habits for weight loss, it is important that you have a layout of the day planned out.
The more focused you are, the better are going to be the impacts on your health.
Studies (R) have found that mindfulness does have beneficial impacts in helping boost the overall prospect of stress, focus and even helps in boosting one’s memory.
All of these, in turn, contribute to the better prospects of weight loss as well. Additionally, mindfulness has also been associated with a decrease in the symptoms of emotional or binge eating that many often contribute to.
10. Indulge in a Cold Shower
It isn’t unknown that everyone needs a hot shower in the morning to get you through the day but what if I told you that cold showers are the way to go?
Yes, studies have found that taking a cold shower, as cruel as it sounds, have beneficial impacts in boosting one’s metabolism, boosting one’s energy levels and even helping out with the regulation of the hormones in your body as well.
Additionally, when your body is exposed to sudden cold temperatures, your body works in overdrive to produce more warmth which further promotes better burning of the calories as well.
This also promotes your appetite and ensures that you consume a hearty breakfast that is key for an overall better kick to your body’s metabolism even further.
11. Pack your Snacks
It is easy to eat something unhealthy very quickly.
If you have been looking through the best morning routine for weight loss, it is important that you do lookout for the kind of snacks that you are consuming throughout the day.
Instead of relying on the unhealthy snacks, pack your snacks from home. It can be anything, slices of fruits to even some nuts and dry fruits.
Packed healthy snacks not just help you lose weight and keep your overall physique in check; it also promotes better budget management as well. So, nothing but a win-win situation.
12. Weigh Yourself in the Morning
I am aware that constant weighing is often associated with a number of eating disorders.
But, when we mention that you should weigh yourself, it isn’t targeted towards the negative impacts it brings along.
If you want the best for your body, it is important that you do focus on the weighing purposes for the better.
Weighing yourself on a regular basis has been found to have better impacts in weight loss, even studies suggest the same.
Additionally, weighing yourself has also been found to have beneficial impacts in integrating better behavioural habits in you that can further promote better weight loss results.
13. Chew Your Food Properly
Irrespective of what you are eating, it is very important that you do focus on chewing your food properly. This is the key to enhancing the overall metabolism in the body.
When you consume foods that are high in fiber, chances are that you are promoting your body to boost the overall metabolism as well. The best way to do so is to ensure that you consume foods that you need to chew on more.
Chewing the food more itself has been found to have amazing impacts in helping boost the overall metabolism and the calorie burning of the body.
This technically won’t end up causing beneficial impacts on your weight loss by drastic measures but, when it comes to the morning habits for weight loss, every little bit counts.
14. Maintain a Food Journal
Food journals are an amazing and best morning routine for weight loss that can help get your body back in shape.
Having written down everything every morning on what you will eat or might be eating through the day can keep yourself accountable on the kind of diet that you are adhering yourself to.
In a study conducted (R) with over 100 participants, it was found that they were successful in shedding off their extra pounds by maintaining a food journal for an entire year.
Self-monitoring your diet isn’t compulsive or doesn’t make you obsessive with the process of weight loss, it just keeps you cautious.
Avoid These Morning Habits If You Want To Lose Weight
Now that we have shared some of the best morning habits to adopt for weight loss, it is time that we focus on the morning habits that are best to avoid for the same goal.
Every person’s body is different and it is only you who understands it the best. Avoid doing these enlisted if you want to successfully lose weight.
1. Don’t Skip Breakfast
The importance and benefits of breakfast have a very crucial impact on one’s weight loss results.
If you want to adhere to some healthy habits and promote better weight loss for yourself, it is very important that you do stick to eating a hearty and filling breakfast.
Start fizzling out the portion size as you proceed towards the night. This is where the trick lies.
Eat a heavy and filling breakfast and a light dinner. This has been found to have amazing impacts on weight loss.
2. Don’t Drink Water During Breakfast
If you drink your water with breakfast instead of before it, you are doing it all wrong. It is very important to ensure that you drink 1-2 glasses of water in the morning after waking up.
This is a necessity above anything else to get rid of the toxins and to kickstart your body’s metabolism.
If you haven’t been doing this till now, it is time to make changes.
3. Stick Only to Diet
Dieting helps with weight loss, I won’t lie but it isn’t solely going to help you with the best results.
If you want to keep your health in check, it is very important that you do stick to a diet but also indulge in exercise from time to time.
Just dieting won’t help you, so avoid doing that.
4. Avoid Reading the News Early on
With the kind of bad range of news that we have to go on around us, it isn’t surprising at all that people try and avoid reading news nowadays.
The constant spreads of murder and such can have negative impacts on the body and the mind as well which is why it is best suggested that you avoid reading the news in the morning.
This morning habit can slow down your metabolism, thus further contributing to bad weight loss results.
Are you still not convinced of how the morning habits for weight loss can be useful for you? If not, we suggest you read through it again. Making lifestyle changes to your routine is something that can positively impact your life. It is thus important that you adhere to these habits to make better impacts on losing your weight and leading an overall healthier life.