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 become 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.
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 your body burn calories. According to one study, drinking 500 ml of water can increase your metabolic rate. Another study discovered that overweight 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 appetite and food intake. One study in 24 older adults showed that drinking 500 ml of water decreased calories 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)
Starting your day with a glass of water is the best way to jumpstart your weight loss. Drinking 500ml of water can boost your energy expenditure. Most studies have found that drinking 1–2 litres of water per day can help in weight loss.
2. Weigh Yourself Every Morning
Weighing yourself every morning is one of the best weight loss strategy. 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 less often. Another study shows 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. (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. Weigh yourself right when you wake up for the best outcomes. 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 image and look for trends in weight loss instead of focusing on tiny day-to-day modifications. (6)
Over the course of two years, adults who weighed themselves daily lost an average of 9.7 pounds. According to one study, people who weigh less frequently may have less self-discipline. Do it before you eat or after you use the restroom.
3. Eat a High-Protein Breakfast
Breakfast is the most important meal of the day. You can set the entire day meal plan during making your breakfast. It determines whether you will feel full and satisfied until lunch, or whether you’re going to the snack in the middle of the day. Thus, eating high-protein breakfast will keep you full and reduce cravings during the day. According to one study, high-protein food on breakfast decreased post-meal cravings in women compare to a normal breakfast. (7)
Another small study shows that eating a high-protein breakfast can decrease daily food consumption and hunger compared to normal breakfast. Protein can boost weight loss by lowering ghrelin hormone level. An increase in ghrelin hormone can lead to appetite and food cravings. One study in 15 males discovered that 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)
A high-protein breakfast will keep you fuller longer and reduce cravings. Protein can help you lose weight by lowering your ghrelin hormone levels.
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 pack 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 the risk of surplus body fat. In fact, those who ate home-cooked meals at least five times a week were eating 28% less than those who ate home-cooked meals three or fewer times a week. (10, 11)
Meal planning can improve diet quality and lower the risk of obesity. Making a plan and packing your lunch ahead of time is the best way to avoid extra calories on the go throughout the week.
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 overweight 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)
Exercise in the morning has been shown to lower blood sugar levels in people with type 1 diabetes. Morning exercise is also associated with a higher level of satiety compared to afternoon exercise.
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 achievement. Combine these morning habits with a well-rounded diet and a healthy lifestyle for the highest outcomes.
Suggested article: Weight loss tips: Everything you need to know
- Water-induced thermogenesis. J Clin Endocrinol Metab. 2003.
- Drinking water is associated with weight loss in overweight dieting women independent of diet and activity. Obesity (Silver Spring). 2008.
- Water consumption reduces energy intake at a breakfast meal in obese older adults. J Am Diet Assoc. 2008.
- Weighing every day matters: daily weighing improves weight loss and adoption of weight control behaviors. J Acad Nutr Diet. 2015.
- Self-weighing frequency is associated with weight gain prevention over 2 years among working adults. Int J Behav Med. 2012.
- Consistent self-monitoring of weight: a key component of successful weight loss maintenance. Obesity (Silver Spring). 2007.
- A randomized crossover, pilot study examining the effects of a normal protein vs. high protein breakfast on food cravings and reward signals in overweight/obese “breakfast skipping”, late-adolescent girls. Nutr J. 2014.
- A high-protein breakfast prevents body fat gain, through reductions in daily intake and hunger, in “Breakfast skipping” adolescents. Obesity (Silver Spring). 2015.
- Effect of a high-protein breakfast on the postprandial ghrelin response. Am J Clin Nutr. 2006.
- Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults. Int J Behav Nutr Phys Act. 2017.
- Frequency of eating home cooked meals and potential benefits for diet and health: cross-sectional analysis of a population-based cohort study. Int J Behav Nutr Phys Act. 2017.
- Effects of performing morning versus afternoon exercise on glycemic control and hypoglycemia frequency in type 1 diabetes patients on sensor-augmented insulin pump therapy. J Diabetes Sci Technol. 2015.