I have seen many overweight people who find it difficult to advance on their weight loss journey because they feel uncomfortable adapting to some strange weight-loss diets.
Change is not easy, especially when it comes to what we eat. Most people who have tried to switch to a weight loss diet get bored after a few days of eating fruits and drinking green tea.
Of course, losing weight does not have to change your regular diet and lifestyle entirely. Indeed, that makes it more complicated. Making a few changes to what you do every morning can bring the change you have ever desired.
Here are 10 simple and very effective early morning habits that can help your weight loss ambition within a short period.
Eat protein-rich food for breakfast
Ask expert nutritionists; they will tell you that breakfast is the most important meal of the day. There are few reasons for that. What you eat early morning matters. It sets the tone for every other activity of the day. It also determines how many times you will eat before the night falls.
It’s evident that eating less helps immensely in weight loss. So, you have to cut the number of times you eat per day. Eating foods with high protein content will help cut your cravings, suppress your hunger for longer hours, thereby helping you lose weight.
Studies revealed that eating breakfast with a higher protein content will prevent you from gaining fat and reduce how much you eat daily. Research proves further that protein help fights ghrelin, a hunger hormone that increases appetite.
To control your daily intake and manage your weight, start your day with highly protein-rich food in protein, such as eggs, cheese, nuts, Greek yogurt, and chia seeds.
Check your weight
This act is very simple, but it’s an essential practice in your weight loss journey. Stepping on the scale to weigh yourself early in the morning will help mentally. As you keep watching how much weight you have lost over time will boost your motivation and self-control.
Knowing how much progress you are making will encourage you to do more. So, weighing yourself on the scale is not what you will do intermittently but every morning.
A study showed that most people who weigh themselves every morning lose about 13 pounds weight in the space of 6 months.
Note that weighing yourself is not necessarily the first thing you would do when you woke up very early in the morning. You can do it after using the bathroom but make sure you do it before eating or drinking anything.
Exercising your body early in the morning is very effective for weight loss. For best result, make it your first activity of the day after stepping out of bed.
Though there have not been many claims regarding whether doing aerobic exercise very early in the morning can increase one’s satiety level but, the effects of early morning exercise on weight loss are so much evident.
Aside from the weight loss benefits, exercising in the morning also helps regulate your blood sugar, keeping it steady all day long. Low blood sugar can lead to severe health problems, including an extreme craving for food.
Drinking only one or two water glasses early in the morning is one of the most effective and easiest ways to achieve weight loss.
A study showed that drinking up to 500ml of water can increase your metabolic rate by 30%. Water helps in burning some calories in your body and help conserve your energy.
Water is very filling. It can sustain you for long hours without food. As a matter of fact, drinking plenty of water will reduce your cravings and hunger.
Drinking much water is the simplest way to stay hydrated throughout the day and shed a few pounds without stress.
Get early sunrise
When the early sunrises, it’s time to lose some weight. Meanwhile, there are two ways to it. You can simply open your curtains and let some rays fall in or walk outside to spend a few minutes under the sun. Either way, you choose, you are moving ahead in your weight loss journey.
Based on research, exposing your body to early morning sunlight can positively influence your weight loss. Spending some time under the early morning sun nourishes your body with vitamin D, a kind of nutrient that helps in weight loss.
This practice involves concentrating absolutely on your present thoughts and feelings. Though it may seem abstract, this practice enhances weight loss and instill healthy eating habits.
A study about some students constantly engaging in mindfulness training revealed that most students lose about 58% of their initial weight in the long run.
Of course, moving around in cars is very convenient and can be a faster means of getting to work; however, it may not be healthy for you. You might consider trekking (if it’s nearby) or riding a bicycle to your workplace to burn some fats.
Using public transportation is also associated with weight loss. Based on studies, using public transport system has a more significant contribution to burning body fat and having lower body mass.
Get good sleep
Sleeping for longer hours helps increase weight loss. A good way to extend your sleep time is going to bed earlier. When you deprive yourself of sleep, there are chances that your appetite will increase.
Most people think they are too busy to sleep for up to eight hours, but that can be very injurious to their health. A healthy sleeping schedule alongside healthy eating and exercising are critical factors in weight loss.
Watch what you eat
It’s always good to have a food diary. It helps you track what you eat and how much you eat, which plays a vital role in weight loss. It’s also a good way to make sure you are adhering to your diet plan (if you have one).
Monitoring your intake promotes healthy eating habits and can increase your consciousness of unhealthy foods that may affect your weight loss goals.
Plan your lunch
The best time to determine what you will eat in the afternoon is the morning. Deciding your lunch is part of your early morning activities that can improve your weight loss. Planning helps in making better and deliberate choices. Often when we don’t plan what to eat, we just take anything available to quench the hunger at the moment, which may be off our weight loss plans.
The above-listed early morning habits are very effective in weight loss, but you can combine those practices with a healthy diet plan to get better results in the shortest frame of time.
Doing something different is not easy. It takes discipline and determination to follow a new set of rules. Losing weight is first a decision of the mind. If that is done, practicing these early morning habits will be more comfortable.