Weight loss is a very common goal. A nutritious, well-rounded diet and active lifestyle all are important for sustainable weight loss and its maintenance. There are plenty of diets and workouts available to help you shed excess fat. Losing extra fat improves overall health. Including a few healthy habits in your daily routine and changing your diet is able to make a significant difference.
Improving your metabolic health is equally important as losing unwanted weight. It is surprising that even some minor changes in your lifestyle can have beneficial effects on fat burning. You can incorporate these 10-morning habits that will help you to lose weight.
Eat a high-protein breakfast
Breakfast is the most important meal of the entire day. A high-protein breakfast keeps your hunger in check and helps to lose weight.A high-protein breakfast lowers post-meal cravings when compared to a normal-protein breakfast.
Protein reduces the secretion of “hunger hormone” ghrelin more than high-carb breakfast. Ghrelin increases hunger. The breakfast determines how satiated you will feel until your lunch. A protein-rich breakfast decreases your cravings for mid-morning snacks. Try to incorporate some protein-rich foods in your breakfast such as eggs, cottage cheese, nuts, egg, chia seed, & greek yogurt.
Drink plenty of water
Take a glass or two of water the first thing in the morning to promote weight loss. Water helps to enhance your energy expenditure or the number of calories your body burns, for at least 60 minutes.
Water decreases your appetite and food intake, thus it enhances weight loss. Try to drink 1-2 liters of water every day is an effective way for boosting weight loss with minimal effort. So stay well hydrated throughout the day.
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Do exercise every day
Including physical activity in a regular morning routine boost your metabolism. Exercise in the morning keeps your blood sugar level in control throughout the entire day. Low blood sugar can increase your food cravings. Regular workout in the morning is linked with a higher level of satiety.
Weigh yourself
When you are trying to shed extra weight motivation and self-control are the primary necessity. Weighing yourself every morning is an effective way to increase motivation and improve self-control. It makes you alert. If you check your weight it will help you to nurture healthy habits that enhance weight loss.
Try to check your weight after you wake up. Check it before going to the washroom or eating and drinking anything. You need to become restrained if you want long-term weight loss.
Your body weight may fluctuate in a shorter time. This happens due to various factors. Minor day-to-day changes will help you to lose weight sustainably and maintain it in long run.
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Get some sunlight
Spending some time every morning in sunlight rev up your weight loss. Even just a few minutes per day in the sun have positive effects on your weight. Getting sunlight is the best way to meet your vitamin D needs. Sufficient vitamin D helps in losing weight and prevents weight gain even.
But remember the amount of sun exposure you need varies on the basis of the season, your location, and your skin type. Try to let in some sunlight or sit outside for 15-20 minutes every morning is beneficial for weight loss.
Sleep longer
You need at least 7 hours of quality sleep every night to promote weight loss. For this sufficient sleep, you need to go to bed early. Sleep deprivation increases your appetite.
As a result, you consume extra calories. So lack of sleep increases your calorie consumption. Lack of sleep increases your cravings for high-calorie, high-carb foods.
Try to maintain a soothing sleep schedule at night to boost your weight loss. It is essential as much as proper diet and workout.
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Practice mindfulness
Practicing mindfulness promotes healthy eating habits and it stimulates the weight loss process. It is a simple practice that involves fully focusing on the present moment. It is the process of bringing awareness to your feelings and thoughts.
Guided mindfulness reduces obesity-related eating behaviors. It has beneficial effects on weight loss. In the beginning, try to start for 5 minutes every morning sitting comfortably in a silent space. Mindfulness helps you to connect with your senses.
Pack your lunch from home
A home-cooked meal generally improves your diet quality if your food choices are wise enough. So it will lower the risk of increasing body fat.
Trying to plan and pack your lunch from home will help you to lose weight by checking your calorie intake with better food choices. Try to make your lunch at night so that you can easily carry it in the morning.
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Switch up your commute
You need to remind yourself that driving seems great but is not so helpful to lose weight. Biking, walking, or using public transportation are better ways to the reduction of body weight. It decreases the risk of gaining unnecessary weight.
Cycling is a good exercise too if possible to do every day. At least try this a few times a week.
Start tracking your intake
You can keep a food diary. You need to write what you eat throughout the day. You can note the changes in your eating habit. This food diary will help you to understand whether you are snacking the whole day or consuming a bigger portion. This is an effective way to promote weight loss.
It will also keep you accountable. This diary will help you to know if you are taking sufficient protein or not. 20 to 30 grams of protein at each meal is enough to take.
Self-monitoring your diet and exercise through using a tracking system is beneficial for checking your weight. Another easy option is installing an app in your smartphone. You may just write it starting from the first meal of the day.
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