10 Morning Habits to Help You Lose Weight

Losing weight and keeping it off feels like climbing a mountain sometimes. If it were easy, everyone would do it. The internet is overflowing with tips and tricks, plus a ton of products promising you the moon – lose weight without breaking a sweat, just pop a pill! It’s tough to know who to believe.

But, it does not have to be unnecessarily difficult, either. In fact, making small changes to your morning routine can help you lose weight healthily. Listed below are 10 easy morning habits you can adopt to start your day off right and keep the get-fit momentum going all day long.

1. Open the Shades

When attacking a weight loss routine, you have to soak up that sunshine! Opening the curtains to let in some sunlight or spending a few extra minutes every morning can help jumpstart your weight loss.

One study found that exposure to even moderate levels of sunlight can have an influence on weight (1).

A study on animals also found that exposure to UV radiation has helped suppress weight gain in mice who were on a high-fat diet (2).

Exposure to light is also the best way to get enough vitamin D. Some researchers have found that meeting your vitamin D requirements can control weight gain and help in weight loss.

A study on more than 200 overweight and obese women for a year revealed that those who took vitamin D supplements lost an average of 3.2 kilograms as compared to those who had placebos (3). Another research followed over 4,650 older women for 4 years and found that greater amounts of vitamin D were linked to less weight gain (4).

The amount of exposure you’ll need may vary depending on your skin type, your location, and the season. Just 10-15 minutes of morning light can have beneficial effects on weight loss.

2. Go High-Protein

There’s a good reason breakfast is known to be the most important meal of the day. What you eat in the morning can set the course for your day.

Getting a high-protein meal for breakfast can help cut your cravings and promote weight loss.

A study found that high-protein breakfast has helped reduced post-meal cravings in 20 adolescent girls (5). Another study revealed that eating a high-protein meal in the morning was linked with less fat gain and reduced hunger (6).

Protein may also work as an effective weight loss tool by decreasing ghrelin levels, which is also known as the hunger hormone. In fact, one study in 15 men proved that a high-protein meal can suppress ghrelin secretion more effectively as compared to a high-carb breakfast (7).

To get your day off to a great start, eat eggs, cottage cheese, Greek yogurt, chia seeds, and nuts.

3. Hydrate

A piece of advice almost everybody must have heard is to drink plenty of water every day. We are telling you the same, but not only to keep you hydrated but to slim down too!

Starting your day with a glass or two of water is an easy way to boost weight loss. Water helps in increasing your energy expenditure, or the number of calories you burn, for at least an hour.

One study found that drinking 500 ml of water can increase your metabolic rate by 30% (8).

Another study showed that overweight women who took more than 1 liter of water per day have lost an extra 2 kilograms over a year, without altering their diet and workout routine (9). Water may also help reduce appetite and food intake in some people. A study in more than 20 adults revealed that drinking 500 ml of water can help decrease the count of breakfast calories by as much as 13% (10).

So, start your morning with water and stay well hydrated throughout the day to slim down with minimal effort!

4. Sleep In

Your regular weight loss routine should not only start in the morning. A good night’s sleep is very important to slim down.

Studies showed that lack of sleep may increase one’s appetite (11, 12). One study even noted that lack of sleep increases cravings for high-carb, high-calorie foods (13). One study results showed that 12 participants who slept for only 4 hours took approximately 559 more calories compared to those who had a full 8-hour sleep (14).

Establishing a healthy sleep pattern is important for weight loss, along with proper exercise and a healthy diet. Aim for at least 8 hours of sleep daily.

5. Be In A Mindful Mood

Mindfulness is a good strategy to help one lose weight. It can stabilize your emotions, helping you resist stress-based eating.

A review of 19 studies found that mindfulness-based techniques have helped increase weight loss and decrease obesity-related eating behaviors (15). Another review revealed the same findings. Mindfulness training caused weight loss in 68% of the researches reviewed (16).

So instead of trying to kick-start this habit when faced with your breakfast, start the day with mindfulness immediately. Sit comfortably in a calm space, focus on your breathing, and connect with your senses.

6. Sweat Up

Obviously, exercising at any point is going to be a great thing! But aside from boosting your metabolism, which can last well into a day, getting some physical activity in the morning can help you slim down.

A study involving 50 overweight women showed that working out in the morning was associated with a better level of satiety (17).

Exercising early in the morning can also help control blood sugar levels. A decrease in blood glucose level may cause negative symptoms, which include excessive hunger.

In one study, working out in the morning has improved the blood sugar levels of 35 patients with type 1 DM (18).

However, it should be noted that these studies only included a very specific group of people and show an association instead of causation. More studies should be done to confirm the actual effects of morning exercise in the general public.

7. Change Your Ride

If you have a very busy work or school schedule and you do not have enough time to exercise, there’s another great habit to help you slim down.

While driving seems to be the most convenient and fastest way to get to work or school, it may not be so good for your waistline. It is time to change your ride! Give up driving your vehicle and start walking or biking the distance.

Research shows that walking, biking, and taking public transportation can help you lower your body weight and reduce your risk of weight gain. One study checked on more than 820 people for 4 years and found that those who use car gained more weight than other commuters (19). Another study including more than 15,700 people showed that the use of public transportation, walking, and biking, were associated with significantly lower BMI and body fat percentage (20).

8. Measure Your Intake

Tracking your weight is not enough to slim down successfully, you also have to measure your food intake. Track all the calories you eat and burn daily. This can track your progress and help you determine which food you should eat and give up.

A study on 123 people for a year found that completing a food journal resulted in a greater amount of weight loss (21). Another research showed the use of a tracking system to monitor their diet and exercise can help people lose more weight (22).

Similarly, the regular use of a self-monitoring tool has helped improve weight management in 220 obese women (23).

If you are not fond of writing journals, you can easily download an app to help you record what you eat and drink.

9. Prepare Your Lunch and Snacks

Making an effort to plan and pack lunch and snacks ahead of time can help you make better food choices and promote weight loss.

A study involving more than 40,500 individuals found that meal planning has led to better diet quality and a decreased risk of obesity (24). Another research found that eating home-cooked meals more frequently can help improve diet and lower risk of excess body fat.

Actually, those who had home-cooked meals at least 5 times weekly were 28% less likely to be overweight (25).

So try setting aside a few hours a week to plan and prepare your meals.

10. Weigh Yourself Regularly

Stepping on the scale to see how much you weigh every morning can be an effective strategy to increase motivation and self-control.

Many studies have associated weighing yourself regularly with greater weight loss.

One study involving 47 people found that those who weighed themselves regularly lost approximately 6 kg more in over 6 months as compared to those who stepped on the scale less often (26). Another research reported that adults who weighed themselves daily lost an average of 4.4 kg in 2 years, while those who used the scale for only once a month gain 2.1 kg (27).

Keeping track of your weight every morning can also help foster healthy habits and behaviors that may boost weight loss.

One study reported that regular self-weighing has helped improve restraint. Those who stopped weighing had increased calorie intake and decreased self-discipline (28).

You have to remember that your weight may differ daily due to several factors. For better results, step on the scale right after you wake up and before eating.

Takeaway

Making small changes to your morning routine can be an easy and effective way to help you slim down.

Practicing healthy behaviors in the morning can also help uplift your mood and set you up for success.

For better results, make sure you combine these morning habits with a balanced diet and healthy lifestyle.

References