Losing weight might sometimes feel unattainable, regardless of your weight loss objectives.
However, losing a few pounds does not entail completely changing your food and lifestyle.
Making minor tweaks to your daily routine can help you lose weight and keep it off.
This article includes ten simple morning behaviors to add to your routine to help you lose weight.
1. Eat a High-Protein Breakfast
There’s a reason breakfast is regarded as the important meal of the day.
What you eat for breakfast may set the tone for the rest of your day. It influences whether you’ll feel full and content till lunch or if you’ll be reaching for a snack before your mid-morning snack.
A high-protein breakfast may help reduce cravings and aid with weight loss.
A high-protein breakfast suppressed post-meal cravings more efficiently than a low-protein breakfast in one trial of 20 adolescent girls (1).
Another little research found that having a high-protein breakfast was related to less fat accumulation, lower daily consumption, and less appetite than eating a low-protein meal (2).
Protein may also help with weight loss by reducing ghrelin levels, the “hunger hormone” that increases appetite.
One research of 15 males discovered that eating a high-protein breakfast inhibited ghrelin release more efficiently than eating a high-carb meal (3).
Consider protein options such as eggs, Greek yogurt, cottage cheese, almonds, and chia seeds to help get your day started right.
2. Drink Plenty of Water
Starting your day with a glass or two of water is a simple method to boost weight loss.
For at least 60 minutes, drinking water can assist raise your energy expenditure or the number of calories your body burns.
In one little research, drinking 16.9 fluid ounces (500 ml) of water resulted in an average 30% increase in metabolic rate (4).
Another study discovered that overweight women who raised their water intake to more than 34 ounces (one liter) per day lost an additional 4.4 pounds (2 kg) over a year without changing their diet or exercise habits (5).
Furthermore, some people’s appetites and food consumption may be reduced by drinking water.
One research of 24 older persons found that consuming 16.9 fluid ounces (500 ml) of water before breakfast lowered the number of calories ingested by 13%. (6).
Most research on the subject has found that consuming 34-68 ounces (1-2 liters) of water per day can help with weight loss.
Starting your day with water and remaining hydrated throughout the day is an excellent strategy to increase weight loss with no effort.
3. Weigh Yourself
Getting on the scale and weighing oneself every morning can be an excellent way to boost motivation and improve self-control.
Several studies have linked daily weighing to improved weight loss.
A study of 47 persons, for example, discovered that those who weighed themselves daily shed around 13 pounds (6 kg) more over six months than those who measured themselves less frequently (7).
Another research found that during two years, those who weighed themselves daily dropped 9.7 pounds (4.4 kg), whereas those who measured themselves once a month gained 4.6 pounds (2.1 kg) (8).
Weighing oneself every morning can also aid in developing good habits and behaviors that may encourage weight loss.
In one primary research, regular self-weighing was linked to better restraint. Furthermore, people who stopped measuring themselves frequently reported higher calorie consumption and worse self-discipline (9).
For optimal results, weigh yourself first thing in the morning. Do this after using the restroom and before eating or drinking anything.
Remember that your weight might change daily and is impacted by various variables. Instead of focusing on little day-to-day improvements, look at the larger picture and seek general weight loss patterns.
4. Get Some Sun
Opening the curtains to allow some light in or spending a few additional minutes outside each morning might assist in jumpstarting your weight loss.
One piece of research discovered that even moderate levels of light at particular times of the day could affect weight (10).
Furthermore, animal research discovered that exposure to UV light aided in suppressing weight growth in mice on a high-fat diet (11).
Sunlight is also the most excellent method to satisfy your vitamin D requirements. According to some research, achieving your vitamin D requirements might help you lose weight and even prevent weight gain.
218 overweight and obese women were given vitamin D supplements or a placebo for one year. At the end of the research, those who fulfilled their vitamin D requirements shed an average of 7 pounds (3.2 kg) more than those who did not (12).
Another study tracked 4,659 older women for four years and discovered that greater vitamin D levels were associated with decreased weight gain (13).
The quantity of sun exposure you require depends on your skin type, the season, and where you live. Allowing some sunshine in or sitting outside for 10-15 minutes each morning, on the other hand, may help with weight loss.
5. Practice Mindfulness
Mindfulness is a discipline that entails fully concentrating on the present moment and becoming aware of one’s thoughts and sensations.
The technique has been demonstrated to improve weight loss and promote good eating habits.
A study of 19 research, for example, showed that mindfulness-based therapies boosted weight loss and decreased obesity-related eating patterns (14).
Another study found that mindfulness training resulted in weight loss in 68 percent of the trials examined (15).
It is simple to practice Mindfulness. Consider sitting comfortably in a tranquil area for five minutes each morning and connecting with your senses.
6. Squeeze in Some Exercise
Getting some exercise first thing in the morning might aid with weight loss.
One study of 50 overweight women examined the impact of aerobic exercise at various times of the day.
While there was no significant difference in food desires between those who exercised in the morning and those who exercised in the afternoon, exercising in the morning was linked with a higher degree of satiety (16).
Exercising in the morning may also assist in maintaining stable blood sugar levels throughout the day. A low blood sugar level can cause various undesirable symptoms, including increased appetite.
Working exercise in the morning was connected with better blood sugar management in one study of 35 adults with type 1 diabetes (17).
These studies, however, focused on highly particular demographics and found a connection rather than causality. More study is needed on the effects of morning exercise on the general population.
7. Pack Your Lunch
Making an effort to prepare and pack your lunch ahead of time might be a simple strategy to improve your eating choices and lose weight.
Meal planning was related to higher diet quality, more diet diversity, and a decreased risk of obesity in a large trial including 40,554 adults (18).
Another study discovered that eating more home-cooked meals was connected with better diet quality and a lower risk of extra body fat.
Individuals who ate home-cooked meals at least five times per week were 28% less likely to be overweight than those who ate home-cooked meals three or fewer times per week (19).
Set up a few hours one night a week to plan and prepare your meals so that you may grab your lunch and leave in the morning.
8. Sleep Longer
Going to bed earlier or setting your alarm clock later to get extra sleep may lose weight.
Several studies have revealed that sleep deprivation is linked to increased hunger (20, 21).
One tiny study discovered that sleep deprivation enhanced appetite and desires, particularly for high-carbohydrate, high-calorie items (22).
Sleep deprivation has also been linked to an increase in calorie consumption.
In one study, 12 individuals ingested an additional 559 calories after only four hours of sleep vs. eight hours of sleep (23).
Along with eating correctly and exercising, establishing a good sleep routine is vital to weight loss. Aim for at least eight hours of sleep every night to optimize your effects.
9. Switch up Your Commute
While driving is one of the most convenient methods to get to work, it may not be the healthiest option.
According to research, walking, riding, or taking public transit has been linked to lower body weight and a lower risk of weight gain.
Over four years, one research monitored 822 people and discovered that those who commuted by automobile gained more weight than those who did not (24).
Similarly, research on 15,777 persons found that utilizing public or active modes of transportation, such as walking or bicycling, was related to a considerably lower BMI and body fat percentage than using a private vehicle (25).
Changing your commute even a few times each week might be an easy method to increase weight loss.
10. Start Tracking Your Intake
Keeping a food journal to log what you eat can be an excellent strategy to help you lose weight and hold yourself accountable.
One study followed the weight loss of 123 persons for a year and discovered that keeping a meal log was connected with more weight loss (26).
Another research found that individuals who regularly used a monitoring system to self-monitor their diet and activity lost more weight than those who did not (27).
Similarly, a research of 220 obese women discovered that using a self-monitoring tool regularly and consistently aided with long-term weight control (28).
Start with your first meal of the day and record what you eat and drink using an app or even just a pen and paper.
The Bottom Line
Making a few little modifications to your morning routine can be a simple and efficient method to lose weight.
Practicing healthy activities in the morning can also help you get your day off to a good start and set you up for success.
To achieve the most outstanding results, combine these morning practices with a well-rounded diet and a healthy lifestyle.
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