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5 Morning Habits to Boost Your Weight Loss

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 habits can 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 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.

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.

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 consumption by 13 percent 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.

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 show that weighing yourself daily can increase weight loss.

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

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.

Every morning, weighing yourself can also aid in developing healthy habits and behaviors that can cause weight loss boost. In addition, those who stopped weighing reported extra calorie consumption and reduced self-discipline.

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 cravings and boost your weight loss. Eating a high-protein breakfast decreased post-meal cravings more in one research on 20 adolescent women compare to a normal breakfast.

Another small research 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 (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.

Consider protein sources such as eggs, Greek 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.

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.

5. Get Some Physical Activity

First thing in the morning, getting into some physical activity can help boost 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.

These studies, however, concentrated on very particular groups. We need more studies on the effects of morning exercise in the general population.

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.


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.

Terms of Use: The information on this website is provided for educational purposes only and is not intended to provide personal medical advice. If you have questions about a medical condition, consult your doctor or another qualified health provider. Never ignore professional medical advice because of something you have read on this website. The Nutrition Source on this website makes no product recommendations or endorsements.

Naeem Durrani BSc
I am a freelance health and wellness writer. My interests include medical research, and the scientific evidence around effective wellness practices, which empower people to transform their lives.

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