Morning Habits That Help You Lose Weigh?

1. Eat a High-Protein Breakfast

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There’s a good reason breakfast is considered

the most important meal of the day.

What you eat for breakfast can set the course

for your entire day. It determines if you’ll feel

full and satisfied until lunch, or if you’ll be

heading to the vending machine before your

mid-morning snack.

Eating a high-protein breakfast may help cut

cravings and aid in weight loss.

In one study in 20 adolescent girls, eating a

high-protein breakfast reduced post-meal

cravings more effectively than a normal-

protein breakfast (1Trusted Source).

Another small study showed that eating a

high-protein breakfast was associated with

less fat gain and reduced daily intake and

hunger, compared to a normal-protein

breakfast (2Trusted Source).

Protein may also aid weight loss by decreasing

levels of ghrelin, the “hunger hormone” that

is responsible for increasing appetite.

In fact, one study in 15 men found that a

high-protein breakfast suppressed ghrelin

secretion more effectively than a high-carb

breakfast (3Trusted Source).

To help get your day off to a good start,

consider protein sources like eggs, Greek

yogurt, cottage cheese, nuts and chia seeds.

SUMMARY

Studies show that a high-protein breakfast

may aid weight loss by reducing cravings,

appetite and ghrelin secretion.

2. Drink Plenty of Water

Starting your morning with a glass or two of

water is an easy way to enhance weight loss.

Water can help increase your energy

expenditure, or the number of calories your

body burns, for at least 60 minutes.

In one small study, drinking 16.9 fluid ounces

(500 ml) of water led to a 30% increase in

metabolic rate, on average (4Trusted Source).

Another study found that overweight women

who increased their water intake to over 34

ounces (one liter) per day lost an extra 4.4

pounds (2 kg) over one year, without making

any other changes in their diet or exercise

routine (5Trusted Source).

What’s more, drinking water may reduce

appetite and food intake in some individuals.

One study in 24 older adults showed that

drinking 16.9 fluid ounces (500 ml) of water

reduced the number of calories consumed at

breakfast by 13% (6Trusted Source).

In fact, most studies on the topic have shown

that drinking 34–68 ounces (1–2 liters) of

water per day can aid in weight loss.

Starting your morning with water and staying

well hydrated throughout the day is a great

way to boost weight loss with minimal effort.

SUMMARY

Increasing your water intake has been

associated with an increase in weight loss

and energy expenditure, as well as a

decrease in appetite and food intake.

3. Weigh Yourself

Stepping on the scale and weighing yourself

each morning can be an effective method to

increase motivation and improve self-control.

Several studies have associated

weighing yourself daily with greater weight

loss.

For instance, a study in 47 people found that

those who weighed themselves daily lost

about 13 pounds (6 kg) more over six months

than those who weighed themselves less

often (7Trusted Source).

Another study reported that adults who

weighed themselves daily lost an average of

9.7 pounds (4.4 kg) over a two-year period,

while those who weighed themselves once a

month gained 4.6 pounds (2.1 kg)

(8Trusted Source).

Weighing yourself every morning can also help

foster healthy habits and behaviors that may

promote weight loss.

In one large study, frequent self-weighing was

associated with improved restraint.

Furthermore, those who stopped weighing

themselves frequently were more likely to

report increased calorie intake and decreased

self-discipline (9Trusted Source).

For best results, weigh yourself right when you

wake up. Do so after using the bathroom and

before you eat or drink anything.

Additionally, remember that your weight may

fluctuate daily and can be influenced by a

variety of factors. Focus on the big picture

and look for overall weight loss trends, rather

than getting fixated on small day-to-day

changes.

SUMMARY

Studies have found that daily self-weighing

may be associated with more weight loss

and increased restraint.

4. Get Some Sun

Opening the curtains to let in some sunlight or

spending a few extra minutes outside each

morning can help kickstart your weight loss.

One small study found that exposure to even

moderate levels of light at certain times of the

day can have an influence on weight

(10Trusted Source).

Moreover, an animal study found that

exposure to ultraviolet radiation helped

suppress weight gain in mice fed a high-fat

diet (11Trusted Source).

Exposure to sunlight is also the best way to

meet your vitamin D needs. Some studies

have found that meeting your vitamin D

requirements can aid in weight loss and even

prevent weight gain.

In one study, 218 overweight and obese

women took either vitamin D supplements or

a placebo for one year. At the end of the

study, those who met their vitamin D

requirement lost an average of 7 pounds

(3.2 kg) more than those with inadequate

vitamin D blood levels (12Trusted Source).

Another study followed 4,659 older women for four years and found that higher levels of vitamin D were linked to less weight gain (13Trusted Source).

The amount of sun exposure you need can

vary based on your skin type, the season and

your location. However, letting in some

sunlight or sitting outside for 10–15 minutes

each morning may have a beneficial effect on

weight loss.

SUMMARY

Sun exposure may have an influence on

weight. Sunlight can also help you meet

your vitamin D needs, which may help

increase weight loss and prevent weight

gain.

5. Practice Mindfulness

Mindfulness is a practice that involves fully

focusing on the present moment and bringing

awareness to your thoughts and feelings.

The practice has been shown to enhance

weight loss and promote healthy eating

habits.

For example, an analysis of 19 studies found

that mindfulness-based interventions

increased weight loss and reduced obesity-

related eating behaviors (14Trusted Source).

Another review had similar findings, noting

that mindfulness training resulted in

significant weight loss in 68% of the studies

reviewed (15Trusted Source).

Practicing mindfulness is simple. To get

started, try spending five minutes each

morning sitting comfortably in a calm space

and connecting with your senses.

SUMMARY

Some studies have found that mindfulness

can increase weight loss and promote

healthy eating behaviors.

6. Squeeze in Some Exercise

Getting in some physical activity first thing in

the morning can help boost weight loss.

One study in 50 overweight women measured

the effects of aerobic exercise at different

times of the day.

While there was not much difference noted in

specific food cravings between those who

exercised in the morning versus the

afternoon, working out in the morning was

associated with a higher level of satiety

(16Trusted Source).

Exercising in the morning may also help

keep blood sugar levels steady throughout

the day. Low blood sugar can result in many

negative symptoms, including excessive

hunger.

One study in 35 people with type 1 diabetes

showed that working out in the morning was

associated with improved blood sugar control

(17Trusted Source).

However, these studies focused on very

specific populations and show an association,

rather than causation. More research on the

effects of morning exercise in the general

population is needed.

SUMMARY

Some studies have found that exercising in

the morning may be associated with

increased satiety and improved blood

sugar control.

7. Pack Your Lunch

Making the effort to plan and pack your lunch

ahead of time can be a simple way to make

better food choices and increase weight loss.

A large study including 40,554 people found

that meal planning was associated with better

diet quality, more diet variety and a lower risk

of obesity (18Trusted Source).

Another study found that eating home-cooked

meals more frequently was associated with

improved diet quality and a decreased risk of

excess body fat.

In fact, those who ate home-cooked meals at

least five times per week were 28% less likely

to be overweight than those who only ate

home-cooked meals three times or less per

week (19Trusted Source).

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