5 Morning Habits to Boost Your Weight Loss

People can make use of all the support they can get to lose some weight.

The process is rarely easy, particularly if you want to do it smartly and make the weight loss work. No matter how hard you try, sometimes weight loss becomes impossible.

Shedding a few pounds does not require a full revision of your present diet and lifestyle.

However, making a few minor changes to your morning habits may help boost your weight loss.

Here are five morning habits to boost your weight loss.

1. Drink Water

Starting with a glass or two of water in the morning is the best way to boost your weight loss.

For at least 60 minutes, water can help increase your energy expenditure, which is a process by which your body burn calories.

According to one study, drinking 500 ml of water can increase your metabolic rate.

Another study discovered that females who increased their water consumption to one liter per day lost an additional 4.4 pounds over a year, making no other changes to their diet or workout routine (1, 2).

Drinking water may decrease some people’s appetites and calorie intake. One study in 24 older adults showed that drinking 500 ml of water decreased calorie consumption by 13% at dinner.

Most studies have shown that drinking 1–2 liters of water per day can help boost weight loss.

An excellent way to boost your weight loss with minimal effort is to start your morning with water and stay well hydrated throughout the day (3).

2. Weigh Yourself Every Morning

Weighing yourself every morning is one of the best strategies for weight loss. Doing so can increase motivation.

A study of 47 individuals discovered that those who weighed themselves daily lost about 13 pounds more than those who weighed themselves less often.

Another study shows that adults who weighed themselves each day lost an average of 9.7 pounds over two years, while those who weighed themselves each month gained 4.6 pounds (4, 5).

Weighing yourself every morning can also aid in developing healthy habits and behaviors that can boost weight loss. Those who weigh less often may have less self-discipline.

For the best results, weigh yourself first thing in the morning. Do it before you eat or drink or after using the bathroom.

Also, remember that your weight can fluctuate every day because of the many factors.

Focus on the large picture and look for trends in weight loss instead of focusing on tiny day-to-day modifications (6).

3. Eat a High-Protein Breakfast

Breakfast is the most important meal of the day. You can set the entire day’s meal plan while making your breakfast.

It determines whether you will feel full and satisfied until lunch or whether you’re going to snack in the middle of the day.

Thus, eating a high-protein breakfast will keep you full and reduce cravings during the day.

According to one study, high-protein foods at breakfast decreased post-meal cravings in women compared to a normal breakfast (7).

Another small study shows that eating a high-protein breakfast can decrease daily food consumption and hunger compared to a normal breakfast.

Protein can boost weight loss by lowering ghrelin levels. An increase in ghrelin can lead to increased appetite and food cravings.

One study in 15 males discovered that a high-protein breakfast magnificently suppresses ghrelin secretion compared to a high-carb breakfast.

Consider protein sources such as eggs, Greek yogurt, cottage cheese, nuts, and chia seeds to help you stay full during the day (8, 9).

4. Pack Your Lunch Ahead of Time

It is the best way to make better food decisions and boost weight loss by making a plan and packing your lunch ahead of time.

A large-scale study including 40,554 people discovered that meal planning can improve diet quality and decrease obesity risk.

Another study shows that eating home-cooked meals more frequently can also increase diet quality and reduces body fat.

In fact, those who ate home-cooked meals at least five times a week ate 28% less than those who ate home-cooked meals three or fewer times a week (10, 11).

5. Perform Exercise

First thing in the morning, getting into some physical activity can help boost weight loss. In one study, they analyzed aerobic exercise at separate times of the day in 50 heavy females.

They found no significant difference between those who exercised in the morning and those who exercised in the afternoon.

However, exercising in the morning was associated with a higher level of satiety. Low blood sugar, including excessive starvation, can lead to many negative symptoms.

Morning exercise has been shown to improve blood sugar levels in people with type 1 diabetes.

These studies, however, concentrated on very particular groups. We need more studies to understand the effects of morning exercise on diabetes (12, 13).


Making a few minor changes to your morning habits can be an efficient and easy way to boost weight loss.

You can start your day on the right foot by practicing good morning habits and preparing for success.

Combine these morning habits with a well-rounded diet and a healthy lifestyle for the best outcomes.

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