5 Morning Habits That Help You Lose Weight
1. Eat A High Protein Breakfast
- What you eat for breakfast can set the course for your entire day. It determines if you’ll feel full and satisfied until lunch.
- Eating a high-protein breakfast may help cut cravings and aid in weight loss.
- Protein may also aid weight loss by decreasing levels of ghrelin, the “hunger hormone” that is responsible for increasing appetite.
- To help get your day off to a good start, consider protein sources like eggs, yogurt, cottage cheese, nuts and chia seeds.
2. 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.
- Drinking water may reduce appetite and food intake in some individuals.
- Starting your morning with water and staying well hydrated throughout the day is a great way to boost weight loss with minimal effort.
3. Squeeze In Some Exercise
- Getting in some physical activity first thing in the morning can help boost weight loss.
- 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.
- It's help to improved blood sugar control.
4. Sleep Longer
- - 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.
- In one study, 12 participants consumed an average of 559 more calories after getting just four hours of sleep, compared to when they got a full eight hours
- 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.
5. Practice Mindfulness
- Mindfulness is a practice that involves fully focusing on the present moment and bringing awareness to your thoughts and feelings.
- For example, an analysis of 19 studies found that mindfulness-based interventions increased weight loss and reduced obesity related eating behaviors.
- Practicing mindfulness is simple. To get started, try spending five minutes each morning sitting comfortably in a calm space and connecting with your senses.
For the best results, make sure you combine these morning habits with a well-rounded diet and healthy lifestyle.