No matter what your weight loss goals are, losing weight can feel impossible at times.
However, shedding a few kilos doesn’t have to involve a complete overhaul of your current diet and lifestyle.
In fact, making a few small changes to your morning routine can help you lose weight and keep it off.
This article lists 10 simple morning habits to incorporate into your regimen to aid your weight loss efforts.
1. Eat a high-protein breakfast
There’s a good reason breakfast is considered the most important meal of the day.
What you eat for breakfast can set the course for your entire day. It determines if you’ll feel full and satisfied until lunch, or if you’ll be heading to the vending machine before your mid-morning snack.
Eating a high-protein breakfast may help cut cravings and aid in weight loss. To help get your day off to a good start, consider protein sources like eggs, Greek yogurt, cottage cheese, nuts and chia seeds.
2. Drink plenty of water
Starting your morning with a glass or two of water is an easy way to enhance weight loss.
Water can help increase your energy expenditure, or the number of calories your body burns, for at least 60 minutes.
Starting your morning with water and staying well hydrated throughout the day is a great way to boost weight loss with minimal effort.
3. Weigh yourself
Stepping on the scale and weighing yourself each morning can be an effective method to increase motivation and improve self-control.
For best results, weigh yourself right when you wake up. Do so after using the bathroom and before you eat or drink anything.
Additionally, remember that your weight may fluctuate daily and can be influenced by a variety of factors. Focus on the big picture and look for overall weight loss trends, rather than getting fixated on small day-to-day changes.
4. Get some sun
Opening the curtains to let in some sunlight or spending a few extra minutes outside each morning can help kickstart your weight loss.
The amount of sun exposure you need can vary based on your skin type, the season and your location. However, letting in some sunlight or sitting outside for 10–15 minutes each morning may have a beneficial effect on weight loss.
5. Practice mindfulness
Mindfulness is a practice that involves fully focusing on the present moment and bringing awareness to your thoughts and feelings.
The practice has been shown to enhance weight loss and promote healthy eating habits.
Practicing mindfulness is simple. To get started, try spending five minutes each morning sitting comfortably in a calm space and connecting with your senses.
6. Squeeze in some exercise
Getting in some physical activity first thing in the morning can help boost weight loss.
Some studies have found that exercising in the morning may be associated with increased satiety and improved blood sugar control.
7. Pack your lunch
Making the effort to plan and pack your lunch ahead of time can be a simple way to make better food choices and increase weight loss.
Try setting aside a few hours one night a week to plan and prepare your meals so that in the morning you can just grab your lunch and go.
Studies show that meal planning and eating home-cooked meals are associated with improved diet quality and a lower risk of obesity.
8. Sleep longer
Going to bed a bit earlier or setting your alarm clock later to squeeze in some extra sleep may help increase weight loss.
Lack of sleep has also been linked to an increase in calorie intake.
Establishing a healthy sleep schedule is a critical component of weight loss, along with eating well and exercising. To maximize your results, aim for at least eight hours of sleep per night.
9. Switch up your commute
While driving may be one of the most convenient ways to get to work, it may not be so great for your waistline.
Research shows that walking, biking or using public transportation may be tied to a lower body weight and reduced risk of weight gain.
Changing up your commute even a few times per week may be a simple way to ramp up weight loss.
10. Start tracking your intake
Keeping a food diary to track what you eat can be an effective way to help boost weight loss and keep yourself accountable.
Try using an app or even just a pen and paper to record what you eat and drink, starting with your first meal of the day.
Making a few small changes to your morning habits can be an easy and effective way to increase weight loss.
Practicing healthy behaviors in the morning can also get your day started on the right foot and set you up for success.
For best results, make sure you combine these morning habits with a well-rounded diet and healthy lifestyle.