Did you know that you can lose weight just by changing your morning routine? According to recent research, your morning routine can cause you to lose weight . No matter what you skipped your diet the day before, each morning offers a fresh start to meeting your diet and exercise goals. Additionally, research shows that “morning people” are more likely than night owls to lose significant amounts of weight and keep it off.
If you are looking to lose those extra kilos without so much effort, it would be ideal for you to know the 7 morning habits to lose weight permanently.
7 morning habits to lose weight
1. Soak up the morning sun
The light from the morning sun is filled with blue light, which is best for helping to set the body’s internal clocks or circadian rhythms. These internal timing devices need to be in sync because they control hunger and satiety stimulating hormones, as well as metabolism.
Unsynchronized body clocks are believed to explain why shift workers and night owls are more likely to be overweight or obese . Therefore, try to sunbathe for at least 20 minutes first thing in the morning.
In light of the morning sun will help change your hormones to increase fat burning and r echazar hormones that stimulate hunger and appetite.
2. Stay active
There are reasons why exercising in the morning is often recommended. First, there are fewer distractions to going to the gym. Additionally, a study published in the Medicine & Science in Sports & Exercise found in a study conducted among 45 women that a vigorous 45-minute walk in the morning was linked to an increase in physical activity and a decreased desire to eat.
The second and biggest advantage is that morning workouts are one of the best ways to improve your mood. This can translate into a positive attitude to make changes in your diet and lifestyle that are necessary to lose weight.
3. Eat protein
A breakfast with an optimal amount of protein can help increase satiety and decrease hunger hormones , keeping you full for several hours. Also, protein helps increase metabolism much more than carbohydrates or fat.
For added satisfaction and muscle building benefits, aim for 25-30 grams of protein at breakfast. Protein options for breakfast include eggs, plain Greek yogurt, nut butter, and chicken or turkey sausages.
4. Weigh yourself frequently
Several studies in recent years have confirmed that frequent or daily weigh-ins are beneficial for weight loss . A study published in The Journal of the Academy of Nutrition and Dietetics reports that dieters who weighed daily lost approximately three times more weight and body fat compared to participants who weighed less frequently.
The best way to weigh yourself is right after you get up and go to the bathroom. Or weigh yourself each day with the same amount of clothing for more accurate results.
5. Get some more sleep
Getting more sleep can help you lose weight . In a study published in Appetite , researchers increased participants’ sleep time by an additional 90 minutes per night. It was found that with more hours of sleep, participants’ appetite decreased by 14% and cravings for junk food decreased by 62%.
On the other hand, the American Journal of Clinical Nutrition found that when subjects were made to cut their sleep from seven hours a night to four hours, they ate an average of 300 more calories the next day.
So how much should you sleep? Experts recommend developing an established sleep routine that allows you to get at least seven hours of inactivity every night.
6. Drink water
Before eating breakfast, get into the habit of drinking two glasses of water. Not only will water help you rehydrate after you’ve had nothing to drink during the night, it can also help you control the calories at your first meal. Several studies indicate that those who drink more water have a lower Body Mass Index (BMI) and gain less weight over time.
A study published in the journal Obesity found that overweight people lost 44% more weight simply by drinking two glasses of water about 30 minutes before each of their three main meals. And, despite being calorie-free, water helps improve satiety.
7. Create your own snacks
Free food is a common perk in many offices today, but eating there can add up extra calories and carbohydrates. Instead of relying on the unhealthy options commonly available in offices or vending machines, take the time in the morning to pack your own snacks.
Healthy options include anything that is high in fiber or protein, such as apple slices with nut butter, cottage cheese with fresh fruit, a container of Greek yogurt, freshly cut vegetables with hummus, or a cup of lentil soup.
References
- Upton, J. 9 Simple Morning Habits for Ultimate Weight-Loss Success. For Livestrong [Revised March 2018]
