Tabsvalley Regardless of your lose weight loss goals, losing weight can sometimes feel impossible.
However, shedding a few pounds doesn’t require a complete overhaul of your current diet and lifestyle.
Making small changes to your morning routine can help you lose weight and keep it off.
This article lists ten simple morning habits to incorporate into your regimen to aid your weight loss efforts.
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10 Morning Habits That Help You Lose Weight
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Eat a High-Protein Breakfast
There’s a good reason breakfast is consider the day’s most important meal.
What you eat for breakfast can set the course for your entire day. It determines if you’ll feel full and satisfied until lunch or if you’ll be heading to the vending machine before your mid-morning snack.
Eating a high-protein breakfast may help cut cravings and aid in weight loss.
One study of 20 adolescent girls found that eating a high-protein breakfast reduced post-meal cravings more effectively than a normal-protein breakfast.
Another small study showed that eating a high-protein breakfast was associated with less fat gain and reduced daily intake and hunger compared to a normal-protein breakfast.
Protein may also aid weight loss by decreasing ghrelin levels, the “hunger hormone” responsible for increasing appetite.
One study of 15 men found that a high-protein breakfast suppressed ghrelin secretion more effectively than a high-carb breakfast.
To help get your day off to a good start, consider protein sources like eggs, Greek yogurt, cottage cheese, nuts, and chia seeds.
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Drink Plenty of Water
Starting your morning with a glass or two of water is an easy way to enhance weight loss.
Water can help increase your energy expenditure or the number of calories your body burns, for at least 60 minutes.
In a small study, drinking 16.9 fluid ounces (500 ml) of water led to an average of 30% increase in metabolic rate.
Another study found that overweight women who increased their water intake to over 34 ounces (one liter) per day lost an extra 4.4 pounds (2 kg) over one year without making any other changes in their diet or exercise routine.
Moreover, drinking water may reduce appetite and food intake in some individuals.
One study in 24 older adults showed that drinking 16.9 fluid ounces (500 ml) of water reduced the number of calories consumed at breakfast by 13%.
Most studies have shown that drinking 34–68 ounces (1–2 liters) of water daily can aid in weight loss.
Starting your morning with water and staying hydrated throughout the day is a great way to boost weight loss with minimal effort.
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Weigh Yourself
Stepping on the scale and weighing yourself each morning can effectively increase motivation and improve self-control.
Several studies have associated weighing yourself daily with more significant weight loss.
For instance, a study of 47 people found that those who weighed themselves daily lost about 13 pounds (6 kg) more over six months than those who considered themselves less often.
Another study reported that adults who weighed themselves daily lost an average of 9.7 pounds over two years, while those who considered themselves once a month gained 4.6 pounds.
Weighing yourself every morning can also help foster healthy habits and behaviors that promote weight loss.
In one large study, frequent self-weighing was associated with improved restraint. Furthermore, those who stopped weighing themselves frequently were more likely to report increased calorie intake and decreased self-discipline.
For best results, weigh yourself right when you wake up. Do so after using the bathroom and before you eat or drink anything.
Additionally, remember that your weight may fluctuate daily and can be influenced by various factors. Focus on the big picture and look for overall weight loss trends rather than getting fixated on small day-to-day changes.
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Get Some Sun
Opening the curtains to let in sunlight or spending a few extra minutes outside each morning can help kickstart your weight loss.
One small study found that exposure to even moderate levels of light at certain times of the day can influence weight.
Moreover, an animal study found that exposure to ultraviolet radiation helped suppress weight gain in mice fed a high-fat diet.
Exposure to sunlight is also the best way to meet your vitamin D needs. Some studies have found that meeting your vitamin D requirements can aid in weight loss and even prevent weight gain.
In one study, 218 overweight and obese women took either vitamin D supplements or a placebo for one year. At the end of the study, those who met their vitamin D requirement lost an average of 7 pounds (3.2 kg) more than those with inadequate vitamin D blood levels.
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 can vary based on your skin type, season, and location. However, letting in some sunlight or sitting outside for 10–15 minutes each morning may benefit weight loss.
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Practice Mindfulness
Mindfulness is a practice that involves entirely focusing on the present moment and bringing awareness to your thoughts and feelings.
The practice has been shown to enhance 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 findings, noting that mindfulness training resulted in significant weight loss in 68% of the studies reviewed.
Practicing Mindfulness is simple. To get starte, spend five minutes each morning sitting comfortably in a calm space and connecting with your senses.
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Squeeze in Some Exercise
Doing physical activity first thing in the morning can help boost weight loss.
One study of 50 overweight women measured the effects of aerobic exercise at different times of the day.
While not much difference was noted in specific food cravings between those who exercised in the morning versus the afternoon, working out in the morning was associated with a higher level of satiety.
Exercising in the morning helps keep blood sugar levels steady throughout the day. The low level of blood sugar can cause a variety of negative symptoms, like extreme appetite.
One study of 35 people with type 1 diabetes showed that working out in the morning was associated with improved blood sugar control.
However, these studies focused on specific populations and showed an association rather than causation. More research on the effects of morning exercise on the general population is need.
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Pack Your Lunch
Making an effort to plan and pack your lunch ahead of time can be a simple way to make better food choices and increase weight loss.
An extensive study that include 40,554 participants discovered that meal planning is connected with higher quality diets, a greater variety of diets, and a lower risk of being overweight.
Another study reveale that eating meals cooked at home more often is associate with an improve quality of diet and a lower risk of gaining body fat.
Those who ate home-cooked meals at least five times per week were 28% less likely to be overweight than those who only ate three times or less per week.
Try setting aside a few hours a night a week to plan and prepare your meals so you can grab your lunch and go in the morning.
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Sleep Longer
A bit later or setting the alarm for later to allow for more sleep can help with losing weight.
Numerous studies have reveale that sleep deprivation can be linke to increased appetite.
One study found that sleep restriction increase hunger and cravings, especially for high-carb, high-calorie foods.
Sleep deprivation has been associate with an increase in calories.
In one study, 12 participants consumed an average of 559 more calories after just four hours of sleep than when they got a total of eight hours.
Establishing a healthy sleep schedule is critical to weight loss, eating well, and exercising. Aim for at least eight hours of sleep per night to maximize your results.
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Switch up Your Commute
While driving may be one of the most convenient ways to get to work, there may be better options for your waistline.
Research suggests that cycling, walking, or taking public transportation can be associate with lower body weight and a lower chance of weight increase.
One study tracked 822 individuals over four years and discovers that commuters who used a car were more likely to gain weight than those who did not commute by car.
A similar study that include 15,777 people find that public transportation or active forms of transportation, like biking or walking, is associate with a significant decrease in body mass index and body fat percentage compared to private transport.
Changing your commute even a few times per week may be a simple way to ramp up weight loss.
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Start Tracking Your Intake
Keeping a food diary to track what you eat can be an effective way to help boost weight loss and hold yourself accountable.
One study tracked weight loss in 123 people for one year and found that completing a food journal was associate with more significant weight loss.
Another study revealed that people who used a regular monitoring system that tracks their eating habits and exercise routines shed more weight than those who didn’t utilize the system for tracking.
A similar study of 220 overweight women showed that frequent and regular use of a self-monitoring device aids in long-term weight management.
Try using an app or pen and paper to record what you eat and drink, starting with your first meal.
The Bottom Line
Minor changes to your morning habits can be an easy and effective way to increase weight loss.
Practicing healthy behaviors in the morning can also get your day starte on the right foot and set you up for success.
To get the best results, mix the morning routine with an energizing diet and an active lifestyle.
