13 Morning Habits to Help You Lose Weight
Some simple tips to try that can help you stay on track with your diet and lose weight.
1. Get on the Scale
Weighing yourself first thing in the morning after you pee is more accurate than checking later in the day. What you eat and drink later on can change the results.
That visual reminder of your weight each morning can help you stick to your healthy eating plan the rest of the day or week.
2. Drink a Glass of Water
One or two glasses before you eat breakfast may help you lose weight. Water has no calories, but it’s satisfying and curbs your appetite, so you may not want to eat such a big breakfast afterward.
It also stimulates your metabolism to help you burn calories.
3 Exercise Before Breakfast
Doing some moderate exercise before you sit down to eat in the mornings can be helpful as working out on an empty stomach actually helps you get better results from exercise.
It can help you burn more of your body’s fat for fuel.
4. Eat a High-Protein Breakfast
Pdrotein may help you lose weight because it makes you feel fuller longer after you eat. It’s also harder for your body to store it as excess fat.
Another perk of protein: Your body uses more calories to break it down than it uses for carbs or fat. Go for protein-rich breakfasts, such as eggs or peanut butter on whole wheat toast or a yoghurt smoothie with almond butter and berries.
5. Make a Meal Plan for the Day
Every morning, write up a quick list of what you’ll eat that day because planning meals ahead of time can help you choose lower-calorie foods.
If you’ve already decided what to eat for your day’s snacks and meals, you may be less likely to reach for high-calorie convenience foods like fast-food burgers or fries.
6. Get Some Sun
Research shows that people who soak up a few rays in the morning tend to have a lower body-mass index (BMI), or a leaner, slimmer physique, than people who step out in the sun later in the day.
So some sunlight on your skin can actually help you burn a little bit more body fat.
7. Use Measuring Cups and Spoons
With regular foods like breakfast cereals, you probably don’t think about measuring a portion, but it’s easy to supersize portions that pack more calories than you need without even knowing it.
Keep measuring cups and spoons where you typically dish out breakfast and measure foods like cereal or milk before you place them in the bowl so you serve yourself the right amount
8. Practice Mindfulness
Slow down and think about what you’re eating. Appreciate the smell, look, and taste of even a simple breakfast.
Don’t watch TV or scroll through social media when you eat in the morning: just breathe, relax, and enjoy a peaceful meal.
This practice could help you eat less and lose weight.
9. Use a Juice Glass
This is all about portion size because most standard drinking glasses are far larger than a recommended serving of juice.
That makes it easy to consume more than you should and, more importantly, many fruit juices have as much sugar in them as a can of a soft drink.
A small serving is healthy, with vitamins and minerals that are good for you as you start your day, just don’t have too much.
10. Check Your Coffee
Unfortunately the trend for ‘specialty’ coffees with lots of added sugar, cream, or flavoured syrups can add a ton of calories.
They can average around 500 calories, but some I have seen can have up to 1330 calories which is almost a day’s worth of calories in one drink complete with 111 grams of sugar and 76 grams of fat.
Ok as a special treat, but for weight loss you could switch to green tea as it has catechins, nutrients that may promote weight loss, and a small amount of caffeine too.
11. Pack Up
It’s tempting to overindulge when hunger strikes, so if out of the house for the day why not pack a healthy lunch and low-calorie snacks like fresh fruit or low-fat cheese.
You’ll be prepared to eat a sensible meal when hunger strikes later on, so you don’t reach for junk food. Choose fibre-rich foods like whole-grain bread or crackers to keep you feeling fuller longer.
12. Make a Shopping List
Supermarket shopping without a list is just asking for trouble, particularly if you are feeling hungry!
Make a shopping list before you go out, or place your online grocery order, and stick to it as that way you’ll be more likely to buy items that fit your healthy meal plan and not grab junk food on impulse.
Put healthy, easy snacks on your list such as ready prepared fruit salad or precut veg for dipping in hummus for instance.
13. Get Enough Shut-Eye
Too little sleep each night can fuel your appetite all day long, which can lead to weight gain. You may also be more likely to skip your workout if you’re tired.
Stick to a regular bedtime, and find ways to control your stress so you can relax and snooze until it’s time to get up.
Whether you need to lose a few pounds for a special occasion, or just want to keep your weight at a healthy level, choosing the right diet is important.
For many women at Menopause, hormonal weight gain as a result of excess oestrogen can be a problem so a diet that is specifically designed to help with that may be the answer.