9 Best Morning Habits to Lose Weight

Author: Margaret Dew

August 11th, 2018 6 min read

Last Updated: August 12th, 2018

9 Best Morning Habits to Lose Weight

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Sweat is fat crying. —Anonymous

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Losing weight can be a troublesome task sometimes to the point where people completely reconsider new diets or switch up their lifestyle.

Making small changes to your mornings can help with weight loss and keep those pounds off. Here are 9 uncomplicated morning habits you can start incorporating into your weight loss routine:

Practice Mindfulness or Mindful-Eating


Mindfulness involves putting your entire focus on the present and bringing awareness to your feelings and thoughts.

This has been shown to improve weight loss efforts and even promote healthy eating habits (7, 8).

Ever heard of mindful eating? This invovles increasing your awareness about when and how much to eat using internal cues to guide you, as opposed to your visual cues.

Related: Emotional Eating And Its Effects For Weight Loss

Try to give full attention to what you eat, savoring each bite, acknowledging what you like and don't like, and not eating when distracted. Doing this will ensure that you will develop more self-control to your eating habits!

Research suggests that the more mindful you are, the less likely you are to overeat in response to visual or external cues like food ads, super-sized portions and 24/7 food availability (fast food joints).

Start Tracking Your Calories


Similarly to weighing yourself every morning it's a good habit to keep a food diary to track what you eat and keep yourself accountable. Doing so is an effective way to lose weight, as one study of 123 people revealed that having a food journal was linked to improved weight loss (12).

Related: What Happens When You Consume Less Than 1000 Calories A Day?

In addition you will be able to track down what you need to cut out or how much calories you're unnecessarily cutting out, for a healthy weight loss routine.

Drink Plenty of Water in the Morning


Starting your morning with a glass cup of water is an easy but effective way to enhance your weight loss efforts.

Water can increase your calorie burning rate for at least an hour. Drinking a bottled water can lead to a 30% increase in your metabolic rate on average (3).

Related: 10 Proven Benefits of Drinking Water for Weight Loss

If you want to lose pounds without any additional dieting or exercise involved, you can shed some pounds just by drinking an average of 34 ounces (2 water bottles) per day (4).

Every little bit counts!

Have More Protein For Breakfast


Breakfast is commonly known to be the most important meal of the day. Having your morning breakfast can set you up for the entire day and it will determine if you'll feel satisfied and full until lunchtime, or if you'll be heading to the nearest fast food joint before it even gets to lunchtime.

What you can do is eat foods high in protein. Wait what?!

Related: Cooking At Home Helps You Lose Weight. Here's how

Now this may sound a little odd but there's some science that actually backs this up and studies suggest a high-protein breakfast can help reduce food cravings as well as helping with weight loss.

For example, 20 late-adolescant young women in a 2014 study were given specific breakfast meals with low or high protein content and were asked to consume these at home between 7:00am and 9:30am for an entire week. The study's findings showed that those who consumed higher amounts of protein meals tended to have far less savory cravings than those who consumed normal amounts (1, 2).

Don't know where to start? You can start with protein sources like nuts, chia seeds, eggs and Greek yogurt.

Get in the Habit of Weighing Yourself


Weighing yourself and stepping on the scale every morning can be an effective way to increase motivation and improve self-control.

Knowing the fact that you shed a pound or two in the past week is a sure motivation to keep your momentum running!

In addition, studies even show that people who weigh themselves daily lose more than those who don't (5).

Related: 15 Healthy Weight Loss Habits

So what happens to the people who hardly weigh themselves at all? They gain weight (6).

According to experts, the best time to weigh yourself in the day is in the morning, right after you empty your bladder and before you eat your breakfast.

It's apparently a healthy habit to adopt. So, get your scale on!

Eat Smaller Portions


Most people need to consume between 1200 to 1500 calories on a daily basis if they want to shed pounds in a healthier and sustainable way.

Related: 5 Rules That Actually Work If You’re Trying To Achieve Weight Loss

But for many others, monitoring portion sizes as well as skipping dessert or going back for seconds is one of the simplest ways to decrease their calorie consumption.

Incorporate Exercise in Your Mornings


More commonly, one of the most effective ways to lose weight is to excercise regularly. Getting your workout done in the morning can fasten your weight loss goal.

Related: 7 Exercises To Burn Fat With Resistance Bands

A study conducted on a group of 50 overweight women showed that exercising in the morning was linked to a higher level of fullness, as opposed to those who exercised in the afternoon (9).

Pack Your Lunch


Fitting in some extra effort into your routine for packing meals can be a simple but effective way to incoporate better food choices and increase chances of losing weight.

Related: This Trick Can Make You Eat Less

Studies show that frequently eating home-cooked meals is associated with improved diet quality as well as reducing risk of excess body fat.

It's a good habit to set aside one day of the week to prepare meals for the upcoming week so that you can just grab your lunch and go.

Get Enough Sleep


Consistently getting a quality night's sleep could be the secret ingredient for your weight loss plan. Studies show that better sleep can reduce your cravings for unhealthy food, make you feel full longer, help make you more likely to exercise, and encourages better burning of calories.

In addition, studies also show that lack of sleep is associated with increased appetite (10, 11).

Related: 9 Ways You Can Literally Lose Weight In Your Sleep

In essence, it's generally a healthy habit to get yourself used to establishing a healthy sleep schedule and is a crucial contribution to weight loss along with exercising and eating well. Aim for at least 8 hours of sleep per night.

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