Very often, people hold the misconception that they must kill their appetite to lose weight. However, it is certainly not the right way to shed off those extra kilos. Making some changes to your morning routine can help you lose weight and stay fit.
Research studies also suggest that mornings are the best time you can capitalize on to lose your weight. Therefore, our Health experts at SMILES list some simple morning habits to incorporate in your routine to aid your weight loss efforts.
1. Eat a High-Protein Breakfast
To help your body lose weight naturally, make sure that your first meal of the day (breakfast) is filled with a high amount of protein. This is because protein takes a long time to digest as compared to carbohydrates or fat, which helps in reducing appetite.
Protein may also decrease your levels of ghrelin, the hunger hormone that is responsible for increasing appetite.
Therefore, consider protein sources like eggs, nuts, nut butter, seeds, and legumes in your breakfast and boost your metabolism throughout the day.
2. Take Detox Water
Start your mornings with detox water is an easy and effective way to boost your weight-loss cycle. Detox water increases your body’s energy expenditure, which means the number of calories your body burns will also increase.
Drinking detox water in the morning also reduces your appetite by making you feel full. A glass of lukewarm water with a few drops of lemon will also help cleanse your digestive system and improve your metabolism.
3. Get Moving & Lose The Extra Weight
Researches suggest that morning exercises encourage the body to burn extra fat for energy rather than relying on carbohydrates from food. Workouts in the morning also help lowers caloric intake which has a significant change in the Body Mass Index(BMI)
Power push-ups is one of the best morning exercises you can do to rev up metabolism, help to lose weight, and strengthen your muscles. Hence, get some physical exercise as the first thing in the morning that helps boost weight loss.
4. Get Some Sun
Studies found that people exposed to moderate sunlight in the morning have significantly lower BMIs than people who get their light exposure later in the day. Exposure to sunlight in the morning is also the best way to meet your Vitamin D needs, which help prevent weight gain.
Just 20 to 30 minutes of sunlight in the morning affect BMI and improve your overall health. So, open your curtain to let in some light or spend a few extra minutes outside each morning which helps kickstart your weight loss.
5. Practice Mindfulness
Focusing on your breath for a few minutes in the early morning could enhance weight loss and promote healthy eating habits. It is said that mindfulness-based interventions increased weight loss and reduced obesity-related eating behaviors.
Practicing mindfulness is so simple! Meditate or try spending 5-10 minutes each morning sitting comfortably and peacefully by connecting with your senses. Yoga in the early morning is also one of the best ways to boost your metabolism.
6. Check Your Weight
Set up a routine for a daily weigh-in or at least every other day. This is because people who regularly weigh in themselves lose about 3 times more weight than who weigh themselves less frequently. Studies also suggest that weighing yourself regularly promotes greater weight loss.
Keeping a close watch on your weight every morning can help foster healthy habits and behaviors that may promote weight loss. The best time to weigh yourself right after using the bathroom and before eat or drink anything.
7. Pack Your Lunch
Planning your meals ahead of time is a great way to develop better food choices and increase weight loss. It is also suggested that home-cooked foods are associated with improved diet quality and a decreased risk of excess body fat and obesity.
Be sure to put together a healthy lunch in the morning before heading out the door. This will reduce your chances of making unhealthy food choices at fast-food restaurants. Carrying some nuts for healthy calories reduces the urge to buy unhealthy snacks in the afternoon.
Practicing these healthy behaviors in the morning can help your day started on the right foot and set you up for success. Make sure you incorporate these morning habits for a healthy lifestyle.