Lose Weigh With Morning Habits?

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.

SUMMARY

Studies show that meal planning and

eating home-cooked meals are associ

ated 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.

Several studies have found that sleep

deprivation may be associated with an

increased appetite

(20Trusted Source, 21Trusted Source).

One small study found that sleep restriction

increased hunger and cravings, especially for

high-carb, high-calorie foods

(22Trusted Source).

Lack of sleep has also been linked to an

increase in calorie intake.

In one study, 12 participants consumed an

average of 559 more calories after getting

just four hours of sleep, compared to when

they got a full eight hours

(23Trusted Source).

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.

SUMMARY

Studies show that sleep deprivation may

increase appetite and cravings, as well as

calorie intake.

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.

One study followed 822 people over four years

and found that those who commuted by car

tended to gain more weight than non-car

commuters (24Trusted Source).

Similarly, a study including 15,777 people

showed that using public transportation or

active methods of transport, such as walking

or biking, was associated with a significantly

lower body mass index and body fat

percentage, compared to using private

transportation (25Trusted Source).

Changing up your commute even a few times

per week may be a simple way to ramp up

weight loss.

SUMMARY

Walking, biking and using public

transportation have all been associated

with less weight gain and lower body

weight and body fat, compared to driving

to work.

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.

One study tracked weight loss in 123 people

for one year and found that completing a food

journal was associated with a greater amount

of weight loss (26Trusted Source).

Another study showed that participants who

regularly used a tracking system to self-

monitor their diet and exercise lost more

weight than those who did not regularly use

the tracking system (27Trusted Source).

Similarly, a study of 220 obese women found

that the frequent and consistent use of a

self-monitoring tool helped improve long-term

weight management (28Trusted Source).

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.

SUMMARY

Studies have found that using a food diary

to track your intake can help increase

weight loss.

The Bottom Line

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.

How to Lose Weight Fast in 3 Simple Steps

How to Lose Weight Fast in 3 Simple Steps

Calorie calculator

Calorie Counter

Units:

U.S. (Imperial)Metric

Gender:

SelectFemaleMale

Age:

Years

Height:

Feet

Inches

Weight:

Pounds

Activity:

SelectSedentary lifestyleSlightly

activeModerately activeActive lifestyleVery

active lifestyle

CALCULATE

This calculator is for informational purposes

only, you should consult a healthcare provider

before making any health decisions

. The calculator is based on the Mifflin-St.

Jeor equation, a formula that has been shown

to be an accurate way of estimating calorie

needs in numerous studies.

How many calories should you eat on

average?

The answer to this question depends on

numerous factors, including your age, height,

current weight, activity level, and metabolic

health, among several others.

When trying to lose weight, a general rule of

thumb is to reduce your calorie intake to 500

fewer calories than your body needs to

maintain your current weight. This will help

you lose about 1 pound (0.45 kg) of body

weight per week.

Below are average calorie ranges that consider

these factors (4Trusted Source).

Women

The average, moderately active woman

between the ages of 26–50 needs to eat

about 2,000 calories per day to maintain her

weight and 1,500 calories per day to lose

1 pound (0.45 kg) of weight per week.

Women who are active and walk more

than 3 miles per day will need to consume

2,200 calories or more daily to maintain their

weight and at least 1,700 calories to

lose 1 pound (0.45 kg) of weight per week.

Young women in their early 20s have higher

calorie needs. They require

about 2,200 calories per day

to maintain their weight.

Women over age 50 generally require fewer

calories. The average moderately active

woman over 50 needs about 1,800 calories

per day to maintain her weight and 1,300

calories per day to lose 1 pound

(0.45 kg) per week.

These estimates do not apply to women who

are pregnant or breastfeeding,

as they have significantly

higher calorie needs.

Men

The average, moderately active man between

the ages of 26–45 needs 2,600 calories per

day to maintain his weight and 2,100 calories

per day to lose 1 (0.45 kg) pound per week.

Active men who walk more than 3 miles per

day may require 2,800–3,000 calories per day

to maintain their weight and 2,300–2,500

calories per day to lose 1 pound (0.45 kg)

of weight per week.

Young men ages 19–25 have higher energy

needs.

They require an average

of 2,800 calories per day to maintain their

weight and up to 3,000

if they’re active.