No matter how hard you try to lose weight, weight loss can seem impossible sometimes. Shedding a few pounds does not require a full revision of your present diet and lifestyle. Making a few minor changes to your morning routine can help boost your weight loss. 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 a simple 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 calories consumed by 13 percent 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 weight loss with weighing yourself daily.
A study 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 it before you eat or drink anything or after using the bathroom. Also, remember that your weight can fluctuate every day because of the many factors. Focus on the large image and look for trends in 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 are many reasons. 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 and you snack in the middle.
Eating high-protein foods can reduce weight loss cravings. Eating a high-protein breakfast decreased post-meal cravings more in one research on 20 adolescent women than a normal-protein breakfast (7).
Another small research shows that eating a high-protein breakfast can decrease daily food consumption and hunger compared to normal breakfast (8).
Protein can also help weight loss by lowering ghrelin (hunger hormone) concentrations, which enhances 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, greet yogurt, cottage cheese, nuts, and chia seeds to help you get your day off to a nice beginning.
4. Pack Your Lunch Ahead of Time
It can be a simple way to make better food decisions and boost weight loss by making a plan and pack your dinner ahead of time.
Extensive research including 40,554 individuals discovered meal planning is associated with improved diet quality, increased diet range, and decreased 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 eating 28 percent less than those who ate home-cooked meals three or fewer times a week (11).
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 effects of aerobic exercise. Low blood sugar, including excessive starvation, can lead to many negative symptoms. Individuals with type 1 diabetes show that improved blood sugar was associated with morning workouts (12).
These studies, however, concentrated on very particular groups. We need more studies on the effects of morning exercise in the general population.
The Bottom Line
Making a few minor changes to your morning habits can be an efficient and easy way to boost weight loss. Therefore, you can start your day on the right foot by practicing good morning habits and setting you up for achievement. Combine these morning habits with a well-rounded diet and a healthy lifestyle for the highest outcomes.
- The 5 Basic Fat Loss Rules Backed By Science
- 7 Ways To Lose 10 Pounds In 10 Days Safely
- 10 Popular Weight Loss Supplements And Pills
- 7 Ways To Lose Fat Without Counting Calories
- 12 Unexplained Weight Loss Causes And Symptoms