Do you know you can lose weight just by changing your morning routine? According to recent research, your morning routine can make you lose weight. No matter what you missed your diet the day before, each morning offers a new beginning to meet your diet and exercise goals. Also, various investigations show that “morning people” are more likely than night owls to lose significant amounts of weight and not recover. If you want to lose weight without so much effort, it would be ideal to know the morning habits for weight loss permanently.
Morning Habits For Weight Loss
1. Drink Water On Empty Stomach
Starting the day with drinking water is an easy way to speed up the metabolism, as it increases energy expenditure for at least an hour. If you drink water on an empty stomach and then do physical activity, you will help your body to burn calories more efficiently. Also, drinking one to two liters of water during the day helps for weight loss.
2. Drink A Cup Of Green Tea Fasting
Before eating any food, drinking a cup of green tea or hot water with the juice of one lemon in the morning is one of the most effective habits that will help you lose weight quickly. It works!
3. Exercise In The Morning
Morning physical activity is an excellent practice to lose weight. Exercising in the morning helps to keep blood sugar levels constant, which helps to prevent cravings caused by low glucose levels.
There are reasons why it is often recommended to exercise in the morning. First, there are fewer distractions to attend the gym. A study conducted among 45 women that 45-minute walk in the morning was related to an increase in physical activity and a reduced desire to eat.
The second and most significant advantage is that morning workouts are one of the best ways to improve your mood. It can translate into a positive attitude to make changes in your diet and lifestyle that are necessary to lose weight.
4. Weigh Yourself Frequently
Several studies have confirmed that frequent or daily weighings are beneficial for weight loss. A study reports that people who were dieting and who weighed daily lost approximately three times more weight and body fat compared to participants who weighed less frequently.
The best way to weigh yourself is immediately after getting up and going to the bathroom. Or weigh yourself every day with the same amount of clothing for more accurate results.
5. Sunbathe In The Morning
The morning sunlight is full of blue light, which is the best to establish internal body clocks or circadian rhythms. These internal synchronization devices need to be synchronized because they control the hormones that stimulate hunger and satiety, as well as metabolism.
It is believed that non-synchronized body clocks explain why shift workers and night owls are more likely to be overweight or obese. Therefore, try to sunbathe at least 20 minutes first thing in the morning.
Sunlight in the morning will help to change your hormones to increase fat burning and to refuse hormones that stimulate hunger and appetite.
6. Eat Protein Breakfast
Breakfast with protein can help to increase satiety and decrease hunger hormones, keeping you satisfied for several hours. Also, protein helps to increase metabolism much more than carbohydrates or fat.
For greater satisfaction and benefits for muscle development, try to get 25 to 30 grams of protein at breakfast. The protein choices for breakfast, including eggs, natural yogurt, nut butter, and chicken or turkey sausage.
Eat protein foods such as:
If you want a sweeter touch to your day, eat fruits such as strawberries, kiwi, orange, grapefruit, melon.
7. Have A Glass Of Water Before Breakfast
Before breakfast, get into the habit of drinking two glasses of water. Not only will water help you rehydrate after you have not drunk anything during the night, but it can also help you to control the calories in your first meal. Several studies indicate that those who drink more water have a lower Body Mass Index (BMI) and gain less weight over time.
A study found that overweight people lost 44% more weight by drinking two glasses of water before three main meals. And, despite being calorie-free, water helps to improve satiety.
8. Prepare Your Snacks
Get up ten minutes earlier and take your time to prepare the portions of snacks you need to eat between meals. Make sure they are attractive enough for you, so you will avoid sinning and eating foods that you had not thought about while saving without leaving the original plan.
9. Avoid Juices
Nothing to start every morning like a 100% natural orange or apple juice, right? It is one of a myth and one of the worst options to drink during breakfast, as juice may contain more calories than a sugary soda, given the number of fruit pieces needed to serve a glass, in addition to the body discards it faster than the food fruit.
10. Forget Coffee
Billions of people seem to need one (or several) cups of coffee in the morning to wake up and start their activities efficiently. However, there are healthier and beneficial alternatives for the body; Try an infusion of lemon with a touch of red pepper, it will give you the same energy as coffee, driving away sleep and waking up your metabolism, which will start to burn calories early.