Are you struggling to lose weight and keep it off? What if simple changes to your morning routine could make a difference? Embrace these six-morning habits to help you lose weight and maintain a healthier lifestyle in the long run.
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1. Wake Up Early in the Morning
Rising early gives you more time to engage in healthy activities and make better choices throughout the day. Plus, research shows that morning people tend to have lower body mass indexes (BMIs) compared to night owls.
How to do it: Gradually adjust your bedtime and wake-up time to create a consistent sleep schedule. Get 7-9 hours of sleep each night. To make waking up early more enjoyable, establish a morning routine that you look forward to, such as a leisurely breakfast or a few minutes of meditation.
2. Drink Water First Thing in the Morning
Drinking water as soon as you wake up is a very good way to kickstart your metabolism. A glass of water on an empty stomach can help flush out toxins and increase the efficiency of your digestive system. This habit not only aids in weight loss but also promotes overall health.
How to do it: Start your day with a glass or two of water, ideally warm or room temperature. Add a squeeze of lemon or a splash of apple cider vinegar for an extra detoxifying effect.
3. Weigh Yourself in the Morning
Regularly tracking your weight can help you stay accountable to your weight loss goals and quickly identify any setbacks. Morning weigh-ins give you the most accurate and consistent results, as your weight can fluctuate throughout the day.
In fact, a study published in the Journal of the Academy of Nutrition and Dietetics showed that individuals who weighed themselves daily lost more weight than those who did not (Steinberg et al., 2015).
How to do it: Use a reliable scale and weigh yourself first thing in the morning, after using the bathroom, and before eating. Track your weight consistently, but avoid obsessing over daily fluctuations. Instead, focus on the overall trend.
4. Eat a Nutritious Breakfast
A well-rounded breakfast can set the tone for your entire day. Consuming a balanced meal in the morning ensures you have the energy you need and helps curb cravings throughout the day.
What to eat: Consume a mix of proteins, healthy fats, and complex carbohydrates. A few examples include Greek yogurt with berries and almonds, avocado toast with a side of eggs, or a smoothie packed with greens, protein powder, and a scoop of nut butter.
5. Get Moving with Morning Exercise
You don’t have to hit the gym for an hour to reap the benefits of morning exercise. Even a short workout can boost your metabolism and specifically help you burn more calories throughout the day.
How to do it: Choose a form of exercise you enjoy, such as walking, yoga, or strength training. Aim for at least 15-30 minutes of activity each morning. If you’re pressed for time, try breaking up your exercise into shorter intervals — a 10-minute walk before breakfast, for example, and another 10 minutes after.
6. Plan Ahead for Healthy Choices
Preparing for the day ahead can make it easier to stick to your weight loss goals. By planning your meals and snacks in advance, you’re less likely to indulge in unhealthy options or skip meals altogether.
How to do it: Take a few minutes each morning to think about your day’s meals and snacks. Pack a lunch or meal prep the night before, and keep healthy options on hand for when cravings strike. If you know you’ll be dining out, take a look at the menu ahead of time and choose a nutritious option.
Don’t forget weight loss is a journey, and small changes to your daily routine can add up over time. By adopting these morning habits, you’ll be well on your way to achieving your weight loss goals and maintaining a healthier lifestyle.