Can you really shed pounds simply by changing up your morning routine? Yes! According to mounting research, your morning routine can make or break your diet and weight-loss efforts. No matter what may have derailed your diet yesterday, each morning provides you with a fresh start to meet your diet and exercise goals. What’s more, research shows that “morning people” are more likely than night owls to lose significant amounts of weight and keep it off. These seven fat-blasting morning habits require little effort relative to the potential payoff.
1. Eat a protein-packed breakfast
You’ve probably heard that eating breakfast can actually help you lose weight, but it’s also very important to eat the right foods — specifically, foods packed with protein. Protein is a key factor in weight loss, and starting your day with it will really help. And if you don’t like eggs or can’t eat them because of dietary restrictions, fear not.
2. Drink Plenty of Water
The second habit is to drink water right after you wake up.
Your body needs water for everything.
It’s such an underestimated tip and I must admit I ignored it for the longest time. It’s just too simple.
But it works.
What you can do is put a glass and a water pitcher filled with water on your night stand in the evening. Then in the morning drink a glass of water and see how you feel.
For me drinking water after I wake up is very energizing and also helps me decide whether I feel hungry or not. In case I don’t – I don’t force feed myself.
Whether you add some lemon juice to your water or not – is completely up to you! My choice is no lemon, because I don’t like lemon on an empty stomach, but everyone is different.
3. Open the shades
When attacking a weight loss morning routine, first soak up that sunshine!
A flood of sunshine isn’t just an instant morning pick-me-up: A Northwestern University study found that people exposed to moderately bright light in the morning have significantly lower BMIs than people who get the majority of their light exposure later in the day.
Independent of physical activity, sleep timing, caloric intake, age, or season, morning light exposure accounted for about 20 per cent of an individual’s BMI. Lack of sunlight can de-synchronize your internal body clock, altering metabolism and leading to weight gain.
Just 20 to 30 minutes of morning light is enough to affect BMI and improve your health.
4. Exercising in the morning can help you lose weight
Are you one of those morning workout people who love to go for a run or do a workout DVD in the a.m.? Keep it up; it boosts your metabolism, keeps cravings at bay, and makes you feel positive and accomplished.
But if you’re not, you can still reap the benefits. Even 10 minutes of cardio or yoga can get your blood flowing, your body moving, and your metabolism cranked up—so it stays high all day.
5. Sleep Longer
Sleeping longer or you can say in a proper limit can actually helps you lose weight.
Several studies have shown that depreciation in sleep can be associated with increased in appetite.
Another study found that sleep restriction increased hunger and cravings, especially for high-carb, high-calorie foods.
6. Practice Mindfulness
Mindfulness is a key master plan when it comes to weight loss. Practicing mindfulness helps to stabilize your emotions which helps in preventing stress-based eating. Mindfulness can help increase weight loss and also promote healthy eating behaviors. Take a few minutes at the start of each day sitting comfortably in a calm space and focus on the rhythm of your breath.
7. Weigh Yourself Daily
Weighing yourself every day is a very effective way of increasing weight loss motivation and improve self-control. The best time to weigh yourself is right when you wake up, after using the restroom and before eating or drinking anything, step on the scale and track your weight.