Introduction
If you’re looking to lose weight faster, then you’ll need to make some changes to your morning routine. Eating the right foods and exercising regularly are essential for weight loss, but there are also some simple morning habits that can help you reach your goals faster. From eating breakfast to drinking water, here are five morning habits to help you lose weight faster. Eating the right foods, such as lean proteins, whole grains, and fruits and vegetables, can help you stay full and energized throughout the day. Additionally, drinking plenty of water can help you stay hydrated and flush out toxins. Finally, exercising in the morning can help you burn more calories and get your metabolism going. With these five morning habits, you can start your day off right and reach your weight loss goals faster.
5 Morning Habits To Lose Weight Faster
Starting your day off right is key to losing weight and keeping it off. Here are five morning habits that can help you reach your weight loss goals faster:
1. Drink Water
Drinking a glass of water first thing in the morning helps to kickstart your metabolism and hydrate your body. It also helps to flush out toxins and reduce bloating. Aim to drink at least 8 ounces of water as soon as you wake up.
2. Eat a Healthy Breakfast
Eating a healthy breakfast is essential for weight loss. Choose foods that are high in protein and fiber, such as oatmeal, eggs, Greek yogurt, or a smoothie. These foods will help to keep you full and energized throughout the day.
3. Get Moving
Exercise is an important part of any weight loss plan. Try to get in at least 30 minutes of physical activity each morning. This could be a brisk walk, a jog, or a HIIT workout. This will help to boost your metabolism and burn calories.
4. Avoid Processed Foods
Processed foods are high in calories and low in nutrition. They can also cause blood sugar spikes, which can lead to cravings and overeating. Avoid processed foods such as pastries, white bread, and sugary cereals. Instead, opt for whole grains, fruits, and vegetables.
5. Get Enough Sleep
Getting enough sleep is essential for weight loss. Aim for 7-8 hours of sleep each night. This will help to reduce stress and cravings, and give you the energy you need to stay active throughout the day.
In order to make each morning count in your weight loss journey, you need to have some solid habits on deck. The journey can be challenging at times, and having the right sense of direction can make all the difference in the world. If you’re looking to speed up your progress, we’re here to help with just that.
We spoke with Lisa Young, Ph.D., RDN, the author of Finally Full, Finally Slim, a nutritionist in private practice, and a member of our Medical Expert Board, who shares five of her best-recommended morning habits to lose weight faster. Add them to your routine, and watch the scale go down! For more, don’t miss 5 Habits To Do Every Morning for a Fitter, Healthier Body.
Bumping up how much water you drink each day can support your weight loss efforts—research says so! For instance, according to a study published in the Journal of Clinical and Diagnostic Research, participants who drank around two cups of water 30 minutes before having breakfast, lunch, and dinner dropped weight and experienced a decrease in their body mass index (BMI) score.
Young says that drinking a glass of water first thing in the AM is a smart move. “When you wake up in the morning, you may be dehydrated, so hydrating with a glass of water is a great idea. You also may think you are hungry but you’re really just thirsty,” she explains. And if plain old water is just too drab for you, consider adding fresh lemon or mint to your glass.
Kicking off your breakfast with a protein-packed food such as eggs, yogurt, or nut butter will have you feeling full for a longer period of time. Plus, it will help “stabilize blood sugar,” according to Young. This is the ultimate recipe for weight loss!
Research backs up how important protein can be in your journey. Plenty of clinical trials have revealed that bumping up your protein intake—aka eating more than the recommended dietary allowance—can help you lose weight and improve your overall body composition by lowering fat mass and helping you maintain fat-free mass.
Fruit is a stellar food to add to your morning routine, considering it’s jam-packed with antioxidants and fiber. You’ll be adding “bulk and volume to your meal without unnecessary calories,” Young explains.
A study published in the Annals of Internal Medicine shows that bumping the amount of fiber you consume each day up to 30 grams can decrease your blood pressure and help you shed weight. Adding more fiber to the start of your day is such a simple way to support your progress, so give it a try.
If you need inspiration, take a cue from Young. “I love adding berries to my yogurt or slicing an apple into my oatmeal,” she says. “And healthy weight loss focuses on what to add rather than subtract.”
If you think all carbs are bad, think again. The last tidbit of morning inspiration as far as your diet is concerned has to do with adding whole grains to your breakfast. “Whole grains like oatmeal or whole grain bread contain fiber and nutrients and help keep you satisfied. No need to fear carbs,” Young stresses.
There’s something so exhilarating about carving out time for some morning exercise. This is an amazing and smart way habit to get into if you’re looking to lose weight and start the day in a clear headspace. So lace up your shoes, and head outdoors for a brisk walk! Your mind and body will thank you.
“Losing weight by walking is a great adjunct to eating a healthy food plan,” Young says. “Walking burns calories, helps keep your bones strong, and is great for your mood.”
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Alexa Mellardo