Weight Loss Morning Momentum: 10 Habits for Starting Your Weight Loss Journey

Losing weight may seem impossible at times, but the truth is that there are simple ways to do it if we start with small but meaningful changes.

Here's a guide to ten habits you can start applying to your morning routine that will help shed a few pounds.

1. Eat a protein-rich breakfast

It's always been said that breakfast is considered the most important meal of the day, and it's true because what you eat at this mealtime can set the course for your entire day. Eating a protein-rich breakfast can help reduce cravings and aid in weight loss. In a study conducted on 20 adolescents, consuming a protein-rich breakfast reduced subsequent cravings. Another small study showed that eating a protein-rich breakfast was associated with less fat gain and reduced daily intake and hunger. Protein sources for breakfast? Eggs, Greek yogurt, cheese, ham, light sausages, nuts, and chia seeds.

2. Drink plenty of water

Starting your morning with water and staying well hydrated throughout the day is an excellent way to boost weight loss with minimal effort. Water can help increase the number of calories your body burns for at least 60 minutes. One study found that overweight women who increased their water intake to over a liter per day lost an extra 4.4 pounds (2 kg) over a year, without making any other changes to their diet or exercise routine.

3. Weigh yourself

Stepping on the scale and weighing yourself every morning can be an effective method to increase motivation and improve self-control. Weighing yourself every morning can also help foster healthy habits and behaviors that can promote weight loss. For best results, weigh yourself right when you wake up. Do it after using the bathroom and before eating or drinking anything. Also, remember that your weight may fluctuate daily and can be influenced by a variety of factors. Focus on the big picture and look for general weight loss trends, rather than getting hung up on small daily changes.

4. Get some sunlight

Opening the curtains to let sunlight in or spending a few extra minutes outdoors each morning can help speed up your weight loss. Sunlight exposure is the best way to meet your vitamin D needs. Some studies have found that meeting vitamin D requirements can help with weight loss and even prevent weight gain. The amount of sunlight exposure you need may vary depending on your skin type, the season, and your location. However, around 10-15 minutes of exposure is recommended.

5. Practice mindfulness

Mindfulness is a practice that involves fully focusing on the present moment and becoming aware of your thoughts and feelings. An analysis of 19 studies found that mindfulness-based interventions increased weight loss and reduced obesity-related eating behaviors. Practicing mindfulness is simple. To start, try spending five minutes each morning sitting comfortably in a quiet space and connecting with your senses.

6. Engage in physical activity

Exercising in the morning can help keep blood sugar levels steady throughout the day. Low blood sugar levels can lead to many negative symptoms, including excessive hunger. A study in 35 people with type 1 diabetes showed that morning exercise was associated with better blood sugar control.

7. Prepare your lunch

Making the effort to plan and prepare your lunch in advance can be a simple way to make better food choices and increase weight loss. Homemade meals are associated with better diet quality and a lower risk of excess body fat. One study showed that those who ate homemade meals at least five times a week were 28% less likely to be overweight than those who only ate homemade meals three times or less per week.

8. Get more sleep

Lack of sleep may be associated with increased appetite, a small study found that sleep restriction increased hunger and cravings, especially for high-carbohydrate and calorie foods. Establishing a healthy sleep schedule is a critical component of weight loss, along with eating well and exercising. To maximize your results, aim for at least eight hours of sleep per night.

9. Change your mode of transportation

While driving may be one of the most convenient ways to commute to work, it may not be so great for your waistline. Research shows that walking, biking, or using public transportation may be related to lower body weight and a lower risk of weight gain. Changing your daily commute even a few times per week can be a simple way to increase weight loss.

10. Keep track of your meals

Keeping a food diary to track what you eat can be an effective way to help increase weight loss and hold yourself accountable. Try using an app or even just pen and paper to record what you eat and drink, starting with your first meal of the day. Studies have found that using a food diary to track your intake can help increase weight loss.

Making some small changes to your morning habits can be an easy and effective way to boost weight loss.

Practicing healthy behaviors in the morning can also start your day off on the right foot 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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Weight Loss Disclaimer:

The information provided in this blog post is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or weight loss plan. Individual results may vary, and it is important to consider your own health needs and consult with a healthcare professional before starting any new diet or exercise program.