Small, positive, early morning ways to help you control your weight

Worried about menopausal weight gain? Diets are not the only answer as small changes can often make a big difference.


Losing weight at Menopause is not always easy, and there are certainly some very good diets around that will help particularly if you are dealing with oestrogen dominance, but these tips might also prove useful.

Weigh yourself early

I am not a great fan of weighing yourself daily, as it could become a stick to beat yourself up with, but there is definitely a better time of day to do this.

Weighing yourself first thing in the morning after you pee is more accurate than checking later in the day because what you eat and drink later on can change the results.

Checking regularly at the same time will help keep you on track.

Drink water first

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.

Exercise early

Doing some moderate exercise before breakfast actually helps you get better results from exercise.

It can help you burn more of your body’s fat for fuel.

Eat a high-protein breakfast

It 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 an egg on whole wheat toast or a Greek yoghurt smoothie with peanut butter and berries.

Plan ahead

Every morning, write up a quick list of what you’ll eat that day as 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.

Get some morning sun

Some sunlight on your skin can actually help you burn a little bit more body fat. 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.

Use measuring cups and spoons

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.

Measure foods like cereal or milk before you place them in the bowl so you serve yourself the right amount.

Practice mindfulness

Slow down and think about what you’re eating so you really ppreciate 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.

Use a smaller glass for juice

Most standard drinking glasses are far larger than a serving of juice and that makes it easy to consume more than you should.

Also many fruit juices have a high sugar content so to pour a more sensible portion, use a smaller juice glass.

Keep coffee simple

Specialty coffees with lots of added sugar, cream, or flavoured syrups can add up to more than 500 calories each.

Use skim milk or try green tea for a morning jolt. It has catechins, nutrients that may promote weight loss.

Pack your lunch and snacks

Before you leave the house for the day, 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 crackers to keep you feeling fuller longer.

Make a shopping list

In the morning, make a shopping list before you head to the supermarket or place your online grocery order and stick to your list when you shop.

You’ll be more likely to buy items that fit your healthy meal plan and not grab junk food on impulse. Include precut fruits and veg sticks for healthy snacks or easy meal add-ons.

Get enough sleep

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.

Make sure you’re getting enough sleep, 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.

Helpful information: 

Unfortunately we all know the basic rules of weight loss: fewer calories in, more exercise and a healthy diet. But if you are looking for some small ways to make changes I hope these tips can help you.

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