7 SIMPLE HEALTHY MORNING HABITS THAT WOULD HELP YOU TO LOSE WEIGHT
When it comes to losing weight, the way you shape your morning routine could have an impact on the shape of your figure. Waking up early and eating a healthy breakfast, among other things, can ensure that you boost your body’s ability to lose weight throughout the day.
Just some tiny changes in your morning routine will do. Of course, it’s a given that you would have to maintain healthy habits throughout the day too, and maintain a regular workout schedule. Incorporating these simple steps into your morning routine may make it easier to lose weight. Exercise aside, here are some morning rituals you should include in your routine to be able to lose weight quickly:
- Drink Warm Water:
Water helps the body absorb nutrients, and it flushes out waste from our body. A study published in 2003 found that switching from drinking cold water to hot water could increase weight loss. Researchers found that drinking 500 ml of water before a meal increased metabolism by 30 percent.
If your metabolism slows down at night, then it’s very important to kick-start it the right way when you get up in the morning. Drinking a glass or two of warm water does this really well. Ayurveda recommends you add lemon juice and honey to this water, and another line of thought suggests adding apple cider vinegar. Whichever you go with, know that you will have regular bowel movements and feel lighter as well as fresher after drinking a glass of warm water in the morning.
2. Exercise Properly:
Exercise is helpful for weight loss and maintaining weight loss. Exercise can increase metabolism, or how many calories you burn in a day. It can also help you maintain and increase lean body mass, which also helps increase the number of calories you burn each day.
Stretch, go for a walk, do some yoga or light-intensity exercises for at least 20 minutes in the morning. If you’re not a beginner, then opt to go to the gym or engage in some high-intensity exercises. Not only morning workout routine helps boost your metabolism, but it will also help you start your day with an endorphin high.
Even though it’s not the most fun thing to do, getting your body up and moving in the morning is a great way to set the right tone for the day. Research, published in the Asian Journal of Sports Medicine, found that morning exercise had a greater influence on participants’ satiety throughout the day versus afternoon exercise. This means good news for anyone who has some extra time to get up and get active — early exercise at home ensures a lower caloric intake and a lesser urge for unhealthy snacking throughout the day.
3. Get some sun:
It has been scientifically proven that getting sunlight at the right time of the day can regulate circadian rhythms irrespective of how much sleep you get. As a result, your energy balance and hunger hormones get regulated and you don’t feel hungry quite as often. It also helps burn fat and lose weight. So, open those curtains as soon as you wake up and get yourself some morning sun for a good 10–15 minutes.
When our skin penetrates the blue-light wavelength and it reaches the fat present under the skin, lipid droplets shrink and are released out of the cell. In simple words, sunlight helps to get rid of all the extra fat of the body. The deficiency of this nutrient is also linked with obesity.
Vitamin D is highly underrated these days. But, it aids cognitive function, regulates moods, improves organ function, and can even keep you feeling motivated. Sunlight is the best source of Vitamin D, so get some morning rays to stay motivated and stick to your weight loss routine throughout the day, without any Vitamin D deficiency.
4. Take a cold shower:
Ice-cold showers may not be pleasing, but multiple studies have shown that they activate brown adipose or fat tissues, which in turn help burn white adipose tissues. Taking a cold shower early in the morning can help you burn body fat and also kick-start your metabolism for the day.
Cold showers may help boost weight loss some fat cells, such as brown fat, can generate heat by burning fat. They do this when your body is exposed to cold conditions like in a shower. Gerrit Keferstein, MD, says these cells are mostly situated around the neck and shoulder area. So, perfect for showers!
And brown fat is activated by exposure to cold temperature. People that are obese can’t simply start taking cold showers to lose weight without changing other lifestyle habits. But taking a cold shower 2 or 3 times per week may contribute to increased metabolism.
5. Eat a high protein breakfast:
A high protein breakfast has been shown to benefit muscle health and to support weight loss by increasing muscle mass, energy expenditure (calories burned), satiety hormones, glucose regulation, and by decreasing the desire to snack at night.
Get plenty of protein and dietary fiber-rich foods like eggs, fresh fruits, nuts, and seeds for breakfast. It’s also recommended that you get a boost of healthy carbohydrates, like oats, multigrain bread, muesli, etc. Make this meal heavy and ensure your other meals are light because you’ll be burning the calories from this one-off throughout the day.
There is a reason why health fanatics love protein — it is the ideal nutrient for weight loss. Proteins keep you feeling full for longer, so you don’t have to fit in a snack between your breakfast and lunch. Scientists say that proteins reduce the amount of the hunger hormone ghrelin in your body. As a result, you tend to get fewer cravings and feel sated.
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6. Pack the right meals:
It’s simply not ideal to be eating out too often when you’re on a weight loss journey, so prepare proper main meals and include nutrient-dense, healthy foods in them. Pack salads, nuts, seeds, fresh fruits, baked vegetables, etc for snacking.
Many healthful foods, including vegetables, fruits, and beans, are lower in calories than most processed foods. Maintaining a healthful diet free from processed foods can help a person stay within their daily limit without monitoring calorie intake.
Dietary fiber is particularly important for managing your weight. Plant-based foods contain plenty of dietary fiber, which helps regulate hunger by making people feel fuller for longer. In 2018, researchers found that a diet rich in fiber and lean proteins resulted in weight loss without the need for monitoring calorie intake.
7. Sleep long and wake early:
Getting adequate, quality sleep is an important part of a healthy weight loss plan. Most importantly, research has shown that losing sleep while dieting can reduce the amount of weight loss and encourage overeating. It is recommended to sleep for seven to nine hours every day to ensure your body repairs properly and you can prevent obesity. According to the National Sleep Foundation, adults should sleep for seven to nine hours every night.
The benefits of a solid sleep schedule have been widely studied for positive effects on everything from brain chemistry and moods to weight loss and activity levels. One study, published in PLoS Medicine, found that participants who had short sleep times were more likely to have larger appetites and BMIs than those with regular sleep durations. Another study, published in the journal Sleep, found that participants with late wake times are more likely to be obese and have low activity levels throughout the day than early risers. Start your morning early after a long night’s sleep to enjoy increased activity levels and a smaller appetite throughout the day.
In fact, many studies have shown that sleep deprivation (whether due to self-induction, insomnia, untreated sleep apnea, or other sleep disorders) commonly leads to metabolic dysregulation. Poor sleep is associated with increased oxidative stress, glucose (blood sugar) intolerance (a precursor to diabetes), and insulin resistance. Extra time spent awake may increase the opportunities to eat, and sleeping less may disrupt circadian rhythms, leading to weight gain. So proper sleep helps in weight loss.
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