If you are trying to lose weight, the decisions you make around exercise and food throughout the day matter. But, there are a few specific morning rituals that can help you achieve success.
1. Eat a High Protein Breakfast
If you are already familiar about the importance of a hearty breakfast, you’re on the right track. But, also make sure your breakfast is packed with an optimal amount of protein.
Your body takes longer to digest this macronutrient as compared to fat or carbohydrates, so high-protein meals keep you satisfied for several hours, explains Roger Adams, PhD, CISSN, the Houston-based founder of Eat Right Fitness. Protein helps with appetite control as well as blood sugar balance.
For muscle-building and optimal fullness benefits, strive to get 25-30 grams of protein at breakfast from plain Greek yogurt, eggs, nut butters and lean chicken or turkey sausage.
2. Drink Plenty of Water
Starting your morning with a 1-2 glass of water is a simple way to enhance weight loss.
Water can help in increasing 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 at least 30% increase in metabolic rate, on average.
Another study reported that overweight women who increased their water intake to over 34 ounces (1 liter) daily lost an extra 4.4 pounds (2 kg) over 1 year, without making any other changes in their diet or exercise routine.
Also, drinking water may help reduce appetite and food intake in some individuals.
One study in 24 older adults reported that drinking 16.9 fluid ounces (500 ml) of water reduced the number of calories consumed at breakfast by at least 13%.
Most studies on the topic have reported that drinking 34–68 ounces (1–2 liters) of water daily can help in weight loss.
Starting your morning with water, and also staying well hydrated for the whole day is a great way to boost weight loss with minimal effort.
3. Get Some Sun
When planning a weight loss morning routine, first soak up that sunshine!
A flood of sunshine is not just an instant morning pick-me-up: A study in Northwestern University reported that people exposed to moderately bright light in the morning have significantly lower BMIs as compared to people who get the majority of their light exposure later in the day.
Independent of physical activity, caloric intake, sleep timing, age, or season, morning light exposure accounted for about 20% of a person’s BMI. Lack of sunlight can de-synchronize your internal body clock, altering metabolism, thereby leading to weight gain.
Just 20-30 minutes of morning light is enough to affect BMI and improve your health.
There is no need to chant in lotus position. Focusing on your breath for a few minutes in the morning could help to increase your mindfulness, therefore, leading to a day of smart food choices.
Brown University researchers gave a 15-question survey to about 400 people and measured their body composition.
The survey included questions such as “I find it difficult to stay focused on what is happening in the present.” People who have shown low levels of mindfulness on the Mindful Attention Awareness Scale (MAAS) were 34% likelier to be obese and held a pound more of fat in their tummies.
As per the researchers individuals who are more aware of their thoughts may be likelier to notice the negative emotions that were caused by eating too much.
5. Workout Regularly
Research showed that a.m. exercise might help you lose weight.
When researchers from Tehran University examined the effects of either morning or evening aerobic exercise, they reported that getting moving early led to lower caloric intake later in the day, as well as a more significant change in BMI, body weight, abdominal skin fold thickness and abdominal circumference. They published their findings in the June 2017 issue of Clinical Obesity.
According to Roger Adams, PhD, CISSN, the Houston-based founder of Eat Right Fitness, “Exercising in the morning seems to have a more substantial effect on weight loss, caloric intake and appetite control.”
6. Sleep Longer
Sleeping a bit earlier or setting your alarm clock later to squeeze in some extra sleep may help in increasing weight loss.
Several studies have reported that sleep deprivation may be associated with an increased appetite.
A small study reported that sleep restriction increased hunger and cravings, especially for high-carb, high-calorie foods.
Also, lack of sleep has been associated to an increase in calorie intake.
In a study, 12 participants consumed an average of 559 more calories after getting just 4 hours of sleep, compared to when they got a full 8 hours.
Establishing a healthy sleep schedule is an essential component of weight loss, along with healthy eating and exercising. To maximize your results, go for at least 8 hours of sleep every night.
Dieters who weight themselves regularly lose approximately 3x more body fat and weight, as compared with people who weight themselves less frequently, according to a study that was published April 2016 in the Journal of the Academy of Nutrition and Dietetics.
The best time of day to get on the scale is immediately after getting up and when you aregoing to the bathroom, either in the buff or just the same amount of clothing each morning, to get the most accurate results.
Making some small changes to your morning habits can be an effective and easy way to increase weight loss.
Also, practicing healthy behaviors in the morning can get your day started on the right foot, while also set you up for success.
Make sure to combine these morning habits with a healthy lifestyle and well-rounded diet for best results.
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