Weight loss is a tricky journey the process is seldom easy especially when you want to reach your goals in a healthy smart and fast way thankfully
There are a few morning rituals that can really help you in your weight loss journey viewers. The early bird gets the worm might be an old saying but there’s a whole lot of research to back it up now according to studies not only do morning people tend to be happier and live longer.
But they may also be thinner a good morning routine can definitely set the tone of the day right and help you in Weight Loss faster we’ll be sharing 11-morning habits that can help you burn belly fat all day from soaking direct sunlight taking a cold shower getting enough sleep doing a weigh-in to chewing your food properly.
1. Eat A Protein-Rich Breakfast
Eat a protein-rich breakfast eating 20 grams or more of protein in the first meal of the day will give you a great start to reaching its recommended daily in taking getting that initial shot of this essential nutrient in the morning jump-starts your metabolism.
This aids in weight loss because it takes a long time to digest it reduces appetite which makes it easier to make it to lunch without succumbing to a potentially harmful craving.
The best breakfast foods providing a generous serving are eggs plain Greek yogurt nut butter or lean chicken and turkey sausage what’s your favorite breakfast food do you eat the same breakfast every day.
2. Get Some Direct Sunlight
Get some direct sunlight when attacking a weight loss morning routine first soak up that sunshine a flood of sunshine isn’t just an instant morning pick-me-UPA study found that people exposed to moderately bright light in the morning have significantly lower body mass indexes.
Then people who get the majority of their light exposure later in the day independent of physical activity sleep timing caloric intake age or season (12 Health Benefits of Dark leafy Green Vegetables) morning light exposure accounted for about 20% of an individual’s BMI lack of sunlight can desynchronize your internal body clock altering metabolism and leading to weight gain just 20 to 30 minutes of morning light is enough to affect BMI and improve your health.
3. Practice Mindfulness
Practice (Weight Loss) mindfulness is regularly checking in with your emotions thoughts feelings and sensations in an attempt to reach a state of awareness there’s a number of ways you can benefit from practicing it according to researchers it can relieve stress boost memory enhance focus and lead to relationship satisfaction
Another benefit you guessed it may help you lose weight one study found that mindfulness training was able to decrease both emotional eating and binge eating practicing it doesn’t take a long time or require the perfect setting if you have five minutes in a quiet spot you can use that time to be mindful of your thoughts and feelings.
4. Healthy Snack
Pack a (Weight Loss) snack for later done with your healthy round of breakfast now pack a healthy snack for the day to your body works like a machine which needs refueling every few hours take out some time and think of a healthy snack option instead of reaching for unhealthy ones to appease.
The cravings for some quick healthy foods will keep your metabolism racing and lead you to the road to weight loss don’t stick to the same boring snack options make sure to keep trying some new and healthy recipes to prevent yourself from heading back to tempting but unhealthy options.
5. Drink Plenty of Water
Drink plenty of water starting with your morning with a glass or two of water is an easy way to enhance your weight loss it can help increase your energy expenditure or number of calories
Your body burns for at least 60 minutes in one study drinking about 17 fluid ounces or 500 milliliters of water led to a 30 increase in metabolic rate on average another study found that overweight women who increased their water intake to over 34 ounces or one liter per day lost an extra four pounds.
Over one year that too without making any other changes to their diet or exercise routine what’s more drinking water may reduce appetite and food intake in (16 Best Health Benefits of Moringa Oleifera) some individuals one study showed that drinking 17 fluid ounces or 500 milliliters of water reduced the number of calories eaten at breakfast by13 percent in fact most studies on the topic have shown that drinking about 34to 68 ounces of water per day can aid in weight loss
6. Take A Cold Shower
Take a cold shower everyone loves a good hot shower in the morning to slowly wake themselves up but the truth is studies have shown that taking a cold shower in the morning can help boost your energy levels your metabolism and regulate your hormones.
Also when your body gets cold you’re burning a substantial amount of calories in order to continue to keep it warm due to this all of your internal faculties jump on board in order to keep your body healthy with cold showers your metabolism will be kicked into high gear they’re also a wonderful way to prepare
Your body for a large breakfast which will regulate your blood sugar levels and keep your cravings at bay throughout the morning it’s recommended however that you start the first couple of minutes of your shower at your favorite temperature and then slowly make it colder then you can stay in that cold water for three to four minutes for maximum benefits.
7. Take An Enough Sleep
Get enough sleep yeah you heard that right your beauty sleep is as important for your weight as it is for your mind experts say that if you don’t get enough (18 Best Selenium Foods For Your Health) sleep you tend to eat more during the day and as a result put on more weight this happens because sleep deprivation reduces the levels of leptin in your body.
That’s a hormone that controls energy balance and a lack of it disturbs this balance making you eat more so squeeze in some time to catch up on your z’s and snooze those alarm clocks all you want alternatively go to bed earlier so you can get a good night’s sleep
8. Change Your Way
Change your way of (Weight Loss) commuting driving to work is easy but it may not be the best for your waistline study showed that people who walk bike and take public transportation have lower BMI and body fat percentages.
Then those who depended on their cars to get to work the researchers collected the BMI and body fat percentages of more than 7000 people participants.
Then completed a survey about how they usually got themselves to the office the women that used a method other than car-like cycling or (15 Best Health Benefits of Dark Chocolate) walking had a BMI that was around 0.7less than the others which are about a 5pound difference on the scale note that this doesn’t exclude public transportation even walking to the closest bus stop or train station can be beneficial.
9. Engage In Physical Activity
Engage in (Weight Loss) physical activity working out in the mornings can prove to be your best aid and weight-loss experts say while exercise or physical activity should become part of your daily lifestyle morning workout can be your best habit to inculcate to lose the extra set of pounds besides registering a boost in your metabolism morning hours are the best sweat out there.
Because there are no distractions plus you start your day with a more clear and energized state of mind about 20 minutes of strength training daily in the morning will give you a major or metabolic boost followed by dynamic stretches and bodyweight exercises targeting arms and legs
Your body burns more (Weight Loss) calories after you work out which is called excess post-exercise oxygen consumption or epic so working out in the morning can prove to be a great start to your day and further in your journey to weight loss working out in the mornings or indulging in any physical activity early in the day also stabilizes your sleep cycle.
Which is another crucial factor for weight loss doing the right workout based on your body type can help you get far better results than doing so without knowing your body type to know the best workouts for you according to your body type watch this video titled the right workout for you according to your body type now back to the best morning habits that’ll help you lose weight.
10. Chew Your Food Properly
Chew your food properly fill your breakfast plate with healthy foods that take more time to eat fiber and a whole-grain rich breakfast takes considerably more effort to chew when you chew more you work your jaw which burns 5% more calories.
Then you generally would foods such as apple carrots and brown rice are rich in fiber which keeps your bowels healthy and also will help you feel fuller for longer eating a fiber-rich breakfast will help in reducing the overall caloric intake and help you in losing weight in the healthiest ways fiber-rich diet will also keep you active and light throughout the day.
11. Track Your Food
Track your food (Weight Loss) heaping a food diary to track what you eat can be an effective way to keep yourself accountable do this for weeks to become aware of what you’re eating and whether or not it’s aligned with your weight loss goal.
Just stop tracking the calories once (Top 5 Best Habits For Your Health 2021) you have a good idea of how much food you’re eating and if it’s the appropriate amount how does your morning regimen look like is it full of activities or is it laid back to let us know in the comment section below