10 morning habits to help you lose weight

Eat a protein-rich breakfast

Breakfast is the most important part of the day, providing energy for activities. Eating a protein-rich breakfast can help reduce cravings and aid weight loss.

A study of 20 teenage girls, published in PubMed of the US National Center for Biotechnology Information, found that eating a high-protein breakfast reduced post-meal cravings more effectively than a normal breakfast.

According to another small study, a high-protein breakfast was associated with less fat gain, reduced food intake, and daily hunger compared to a regular breakfast.

Protein may help with weight loss by inhibiting the secretion of ghrelin, a “hunger hormone” that increases appetite. You can have a high-energy breakfast with protein sources like eggs, Greek yogurt, cheese, nuts, and chia seeds.

Drink a lot of water

Starting the morning with a glass or two of water is an easy way to lose weight. Water can help increase energy expenditure or the number of calories the body burns in as little as 60 minutes. According to a study published in PubMedDrinking 500 ml of water increases the metabolic rate by 30% on average.

Another study found that overweight women who increased their water intake by more than a liter per day lost an additional 2 kg in a year without making any other changes to their diet or exercise habits. sex. At the same time, drinking water can reduce appetite and food intake in each person.

Drinking 500 ml of water reduces the number of calories consumed at breakfast by 13%. In fact, most research on this topic indicates that drinking 1-2 liters of water a day can help with weight loss.

Self-check your weight

Stepping on the scale and weighing yourself every morning can be an effective way to increase your motivation to lose weight and improve self-control. People who checked their weight daily lost about 6 kg over 6 months compared to those who checked their weight less often.

Another study reported that adults who checked their weight daily lost an average of 4.4 kg over about two years, while those who checked it once a month gained 2.1 kg.

Weighing yourself every morning can also promote healthy habits that help with weight loss. In a large-scale study published in PubMedregular self-weighing can improve your ability to control your food intake and increase self-discipline.

Note, weight can fluctuate on a daily basis and can be influenced by many factors. From there, you should focus on the overall plan and find healthy weight loss methods, instead of just focusing on small daily changes.

Bask

Opening the blinds to let in sunlight or spending a few extra minutes in the open air each morning can help you lose weight. Moderate light exposure at certain times of the day can affect weight.

Exposure to sunlight is also the best way to provide vitamin D to the body. Meeting vitamin D needs can aid weight loss and prevent weight gain. One study analyzed data on 218 overweight and obese women who took a vitamin D supplement or a placebo for one year. The results showed that people who met the vitamin D requirements well lost an average of 3.2 kg more than those who lacked vitamin D in the blood.

The study followed 4,659 older women for four years and found that higher vitamin D intake was associated with less weight gain.

The amount of sunlight you’re exposed to can vary depending on your skin type, location, and season of the year. However, 10-15 minutes of sun exposure every morning can have a weight loss effect.

Meditation

Focusing entirely on the present moment and feeling yourself is proven to be a proven way to lose weight and promote healthy eating habits.

An analysis of 19 studies found that meditation can help with weight loss and reduce eating habits that contribute to obesity. Another review published on PubMed also have similar findings.

Taking 5 minutes each morning to sit comfortably in a quiet space and connect with your senses is the first step in meditation.

Do exercise

Participating in some physical activity first thing in the morning can promote weight loss.

One study of 50 overweight women compared the effects of aerobic exercise at different times of day. There wasn’t much difference in specific cravings between people who exercised in the morning versus in the afternoon, but exercising in the morning can increase satiety levels. Exercising in the morning can also help keep blood sugar stable throughout the day. Low blood sugar can lead to many negative symptoms, including extreme hunger.

In people with type 1 diabetes, exercising in the morning can improve blood sugar control. However, these studies focused on specific target groups. Therefore, more research is needed on the effects of morning exercise on the general population.

Make lunch menu

Preparing for lunch can be a simple way to make healthy food choices and boost weight loss. Meal planning can improve nutritional quality, include a varied diet, and reduce the risk of obesity. Eating home-cooked meals regularly has been linked to improved diet quality and a reduced likelihood of excess body fat storage.

In fact, people who eat home-cooked meals at least five times a week are 28% less likely to be overweight than those who eat home-cooked meals three or less times per week.

Get enough sleep

Some studies have found that sleep deprivation can increase hunger and cravings, especially for high-carb, high-calorie foods. Lack of sleep can also increase calorie intake.

In one study, 12 participants consumed an average of 559 more calories after their owners slept for four hours, compared with when they slept for eight hours.

Establishing healthy sleep habits is an important part of weight loss, along with eating well and exercising regularly.

Change vehicle to work

Driving can be one of the most convenient ways to get to work, but it may not be good for your waistline. Walking, biking, or using public transit can help reduce body weight and the risk of weight gain. A study that followed 822 people for four years found that those who commute by car tend to gain more weight than those who don’t.

Meanwhile, people using public transport or walking, cycling can help body mass index and fat percentage be significantly lower than using personal vehicles.

Changing your commute to work several times a week can help you lose weight.

Journaling

Keeping a food diary to track what you eat can be an effective way to boost weight loss and stay disciplined. People who regularly use diet and exercise tracking systems may lose more weight than those who use them sparingly.

Chau Vu (According to Healthline)