Establishing a well-structured morning routine can be a game-changer in your weight loss journey, setting a positive tone for the entire day. By incorporating simple yet effective habits such as mindful eating, regular exercise, and strategic planning, you can boost your metabolism, enhance your energy levels, and stay committed to your health goals.
In this blog post, we will explore five healthy habits to add to your morning routine to support and accelerate your weight loss efforts, helping you build sustainable habits for long-term success.
Five healthy habits for a morning routine for weight loss
- Workout in the morning
Studies show that people who exercise in the morning generally are able to achieve greater sustainable weight loss. This 2017 study looked at previously inactive women, who started an exercise program during a six week period of time. The women that exercised in the morning saw significant improvements in body weight , body mass index, abdominal skin fold thickness, and abdominal circumference. Additionally, these women saw a significant decrease in total caloric intake.
- Eat a balanced breakfast
Eating a breakfast that has a nice balance between healthy protein, carbs, and fats can help people stay satiated and prevent overeating, thereby assisting in the weight loss journey.
Avoid high sugar or high fat donuts, pastries, or muffins that have become socially acceptable as breakfast. These foods are typically very high in calories, low in other nutrient content, and do not keep you feeling full. A balanced breakfast is not only generally lower in calories, but will help you staying full for longer, thereby reducing additional calorie intake.
- Drink water
Studies show that when people are optimally hydrated they are able to achieve better weight loss results. This 2016 paper reveals this happens because proper hydration will decrease overeating, as well as from increased lipolysis, or breakdown of fat.
That is right – proper hydration can help to reduce excess calorie intake. Always aim your focus on water, or other low calorie beverages. Choosing high calorie hydration can instead pack on the pounds! Additionally, proper hydration can help the body breakdown fat instead of storing it.
Oftentimes, when people are in the mood for a snack or something to munch on, it may be beneficial to first drink a glass of water – you may just be thirsty!
- Plan your day
One of the greatest reasons that people overeat or don’t make the wisest choices, is because they are caught in a situation where it is tough to find a smart option. If you are going out to eat, check the menu online first. If you know you’ll be home late from work, be sure to pack a healthy snack to hold you over until you get home for dinner. Anticipating scenarios that could lead to a poor food choice can help prevent overeating.
- Cold shower
While this does not sound too luxurious, there is some evidence that shows that study participants with repeated cold exposure may have an increase in metabolic rate. A higher metabolic rate can help to contribute to more weight lost.
In conclusion
While there is far more to weight loss than just the morning routine, having a good morning routine that is proven to support your weight loss effort can be just what you need to get started!
If you want more individualized support, please check out my nutrition coaching program!