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Posted by Nutrition pro on Aug 15, 2020
Whatever your weight loss goals , losing weight can sometimes seem very complicated or even impossible.
However, shedding a few pounds doesn't necessarily require a complete overhaul of your current diet and lifestyle.
In fact, making a few small changes to your morning routine can help you lose weight and keep it off .
This article lists 10 simple morning habits to incorporate into your diet to help you in your weight loss efforts .
There's a good reason why breakfast is considered the most important meal of the day.
What you eat for breakfast can set the course of your entire day. It determines whether you'll feel full and satisfied until lunch or whether you'll head to the vending machine before your mid-morning snack.
Take a high protein breakfast can help curb cravings and help you lose weight .
In a study of 20 teenage girls, eating a high-protein breakfast was more effective in reducing post-meal cravings than a normal protein breakfast .
Another small study showed that eating a high-protein breakfast was associated with lower fat intake and reduced daily intake and hunger, compared to a normal protein breakfast. .
The proteins may also help with weight loss by decreasing levels of ghrelin , the “hunger hormone” responsible for increased appetite.
In fact, a study of 15 men found that a high-protein breakfast suppressed ghrelin secretion more effectively than a high-carb breakfast .
To start the day off right, consider sources of protein like eggs, Greek yogurt, cottage cheese, nuts and chia seeds.
Starting your morning with a glass or two of water is an easy way to boost weight loss .
Water can help increase your energy expenditure, or the number of calories your body burns, for at least 60 minutes.
In one small study, drinking 500ml of water resulted in a 30% increase in metabolic rate, on average .
Another study found that overweight women who increased their water intake to more than a liter per day lost an additional 2 kg over a year, without making any other changes to their diet or exercise routine. .
Additionally, drinking water can reduce appetite and food intake in some people.
A study in 24 older adults showed that drinking 500ml of water reduced the number of calories consumed at breakfast by 13% .
In fact, most studies on the subject have shown that drinking 1 to 2 liters of water a day can help with weight loss .
Starting your morning with water and staying well hydrated throughout the day is a great way to boost weight loss with minimal effort.
Stepping on the scale and weighing yourself every morning can be an effective method to increase motivation and improve self-control.
Several studies have associated the daily weigh-in to greater weight loss .
For example, a study in 47 people found that those who weighed themselves daily lost about 6 kg more in six months than those who weighed themselves less often .
Another study reported that adults who weighed themselves daily lost an average of 4.4 kg over a two-year period, while those who weighed themselves once a month gained 2.1 kg .
Weighing yourself every morning can also promote healthy habits and behaviors that can aid weight loss .
In a large study, frequent self-weighing was associated with better restraint. Additionally, those who stopped weighing themselves frequently were more likely to report an increase in calorie intake and a decrease in self-discipline .
For best results, weigh yourself as soon as you wake up. Do this after going to the bathroom and before eating or drinking anything.
Also, remember that your weight can fluctuate daily and can be influenced by various factors. Focus on the big picture and look for general weight loss trends, rather than focusing on small day-to-day changes.
Opening the curtains to let in the sunlight or spending a few extra minutes outside each morning can help kick- start your weight loss journey .
A small study found that exposure to even moderate levels of light at certain times of the day can influence weight .
Additionally, an animal study found that exposure to ultraviolet light helped suppress weight gain in mice fed a high-fat diet .
Sun exposure is also the best way to meet your needs vitamin D. Some studies have shown that meeting your vitamin D needs can help with weight loss and even prevent weight gain .
In one study, 218 overweight and obese women took vitamin D supplements or a placebo for one year. At the end of the study, those who met their vitamin D requirements lost an average of 3.2 kg more than those whose blood vitamin D levels were insufficient .
Another study followed 4,659 older women for four years and found that higher vitamin D levels were linked to less weight gain .
The amount of sun exposure you need may vary depending on your skin type, the season, and your location. However, letting in some sunlight or sitting outside for 10 to 15 minutes each morning can help with weight loss .
Mindfulness is the practice of focusing fully on the present moment and becoming aware of your thoughts and feelings.
This practice has been shown to improve weight loss and promote healthy eating habits .
For example, an analysis of 19 studies found that mindfulness-based interventions increased weight loss and reduced obesity-related eating behaviors .
Another review had similar results, noting that mindfulness training resulted in significant weight loss in 68% of the studies reviewed .
Practicing mindfulness is simple. To start, try spending five minutes each morning sitting comfortably in a quiet space and connecting with your senses.
Doing physical activity first thing in the morning can help stimulate weight loss .
A study of 50 overweight women measured the effects of aerobic exercise at different times of the day.
Although there was not much difference noted in specific food cravings between those who exercised in the morning and afternoon, exercising in the morning was associated with a higher level of satiety .
Exercising in the morning can also help maintain a constant blood sugar level All day long. Low blood sugar can lead to many negative symptoms, including excessive hunger.
A study in 35 people with type 1 diabetes showed that working out in the morning was associated with better blood sugar control .
However, these studies have focused on very specific populations and show association rather than causation. More research on the effects of morning exercise on the general population is needed.
Making the effort to plan and prepare your lunch ahead of time can be an easy way to make better food choices and boost weight loss .
A large study in 40,554 people found that meal planning was associated with better diet quality, more diet variety, and a lower risk of obesity .
Another study found that eating home-cooked meals more frequently was associated with better diet quality and a lower risk of excess body fat.
In fact, those who ate home-cooked meals five or more times per week were 28% less likely to be overweight than those who ate only home-cooked meals three or fewer times per week .
Try setting aside a few hours one evening a week to plan and prepare your meals so that in the morning you can just have lunch and go.
You can also choose to follow a nutritional plan that meets your expectations.
Going to bed a little earlier or setting your alarm clock later to sleep a little more can help boost weight loss .
Several studies have shown that sleep deprivation may be associated with increased appetite .
A small study found that sleep restriction increased hunger and cravings, especially for foods high in carbohydrates and calories .
Lack of sleep has also been linked to increased calorie intake.
In one study, 12 participants consumed an average of 559 calories more after sleeping just four hours, compared to a full eight hours .
Establishing a healthy sleep schedule is an essential part of weight loss , along with eating well and exercising. To maximize your results, aim for at least seven to eight hours of sleep per night .
While driving is one of the most convenient ways to get to work, it may not be so good for your waistline.
Research shows that walking, cycling or using public transport may be linked to lower body weight and a reduced risk of weight gain.
One study followed 822 people for four years and found that those who commuted by car tended to gain more weight than commuters who did not .
Similarly, a study of 15,777 people showed that using public transport or active modes of transport, such as walking or cycling, was associated with a significantly higher body mass index and body fat percentage. lower than the use of private transport .
Changing up your commute, even a few times a week, can be an easy way to boost weight loss .
Keeping a food diary or following a nutrition plan to track what you eat is an effective way to boost weight loss and hold yourself accountable.
One study tracked weight loss in 123 people for a year and found that keeping a food diary was associated with greater weight loss .
Another study showed that participants who regularly used a tracking system to self-monitor their diet and exercise lost more weight than those who did not use the tracking system regularly .
Similarly, a study in 220 obese women found that frequent and consistent use of a self-monitoring tool helped improve long-term weight management .
Try using a application or even just a pen and paper to record what you eat and drink, starting with your first meal of the day.
Making a few small changes to your morning habits can be a simple and effective way to boost weight loss .
Practicing healthy behaviors in the morning can also start your day off right and set you up for success.
For best results, be sure to combine these morning habits with a balanced diet and healthy lifestyle.
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