No matter what your objectives for weight loss are, weight loss can sometimes seem impossible. Shedding a few pounds does not require a full revision of your present diet and lifestyle. Making a few smalls changes to your morning routine can help boost your weight loss and maintain it off. Here are 5 morning habits to boost your weight loss.
1. Drink Water
Starting with a glass or two of water in the morning is an easy way to increase weight loss. For at least 60 minutes, water can help to increase your energy expenditure or the number of calories your body burns. Drinking 500 ml of water resulted in an increase in metabolic rate (1).
Another research discovered that overweight females who increased their consumption of water to one liter per day lost an additional 4.4 pounds over a year making no other changes to their diet or workout routine (2).
Drinking water may decrease some people’s appetite and food intake.
One research study in 24 older adults showed that drinking 500 ml of water decreased by 13 percent the number of calories consumed at dinner (3).
Most studies have shown that drinking 1–2 liters of water per day can help with weight loss. An excellent way to increase weight loss with minimal effort is to start your morning with water and stay well hydrated throughout the day.
2. Weigh Yourself Every Morning
Stepping onto the scale and weighing yourself every morning can be an efficient way of increasing motivation and improving self-control. Several studies have combined higher weight loss with weighing yourself daily.
RESEARCH of 47 individuals discovered that those who weighed themselves daily lost about 13 pounds more than those who weighed less often (4).
Another research revealed that adults who weighed each day lost an average of 9.7 pounds over two years, while those who weighed each month gained 4.6 pounds (5).
Every morning, weighing yourself can also aid in developing healthy habits and behaviors that can encourage weight loss. In addition, those who stopped weighing reported enhanced calorie consumption and reduced self-discipline (6).
Weigh yourself right when you wake up for the best outcomes. Do so before you eat or drink anything after using the bathroom. Also, remember that your weight can fluctuate every day and be affected by a multitude of variables.
Focus on the large image and look for trends weight loss instead of focusing on tiny day-to-day modifications.
3. Eat a High-Protein Food on Breakfast
They regard breakfast as the most significant meal of the day because there is a nice reason. You can set the course for your entire day for what you eat for breakfast.
It determines whether you will feel full and satisfied until lunch, or whether you’re going to the supermarket before your snack in the middle of the morning.
Eating a high-protein breakfast can reduce weight loss cravings. Eating a high-protein breakfast decreased post-meal cravings more in one research in 20 adolescent women than a normal-protein breakfast (7).
Protein can also help weight loss by lowering ghrelin concentrations, the “hunger hormone” responsible for enhancing the appetite.
One research study in 15 males discovered a high-protein breakfast to more suppress ghrelin secretion than a high-carb breakfast (9).
Consider protein sources such as eggs, Greek yogurt, cottage cheese, nuts, and chia seeds to assist you to get your day off to a nice beginning.
4. Pack Your Lunch Ahead of Time
It can be an easy way to create better food decisions and boost weight loss to attempt to plan and pack your dinner ahead of time.
Big research including 40,554 individuals discovered meal planning to be associated with improved diet quality, increased diet range, and reduced obesity risk (10).
Another research shows that eating home-cooked meals was associated more frequently with enhanced diet quality and a reduced risk of surplus body fat.
In reality, those who ate home-cooked meals at least five times a week were 28 percent less likely than those who ate home-cooked meals three or fewer times a week (11).
Try to set aside a few hours of planning and preparing your meals one night a week so you can grab your lunch and go in the morning.
5. Get Some Physical Activity
First thing in the morning getting into some physical activity can help increase weight loss. One research in 50 females overweight at separate times of the day analyzed the impacts of aerobic exercise.
Low blood sugar, including excessive starvation, can lead to many negative symptoms.
One research study in 35 individuals with type 1 diabetes shows that enhanced blood sugar control was associated with morning workouts (12).
These studies, however, concentrated on very particular populations and showed rather than causation an association. It requires more study in the general population on the impacts of morning exercise.
The Final Thought:
Making a few smalls changes to your morning habits can be an efficient and easy way to boost weight loss.
You can also start your day on the correct foot by practicing good morning habits and setting you up for achievement.
Make sure it combines these morning habits with a well-rounded diet and a healthy lifestyle for the highest outcomes.