Table of Contents
Regardless of your weight loss goals, most of the time losing weight can be an arduous task. However, losing few kilograms of your weight should not have any connection with total scrutiny of your present diet and lifestyle. The truth still remains that, a few changes to your morning activities can help in losing several pounds and keep it off.
In this article, we have gathered 10 weight loss tips which you can add to your regimen to help you lose weight.
1. Take high protein diet for breakfast
In the event that you belong to the group of people who prefer to drink coffee for breakfast, or even skip breakfast, you are losing a huge opportunity to give your body the fuel it needs, and also to assist you to be full for long which will aid you in taking smart decisions for lunch. It has been proven that high protein intake builds muscle mass and allows you to stay full longer.
When you sleep at night, your body is subjected to fast. Maintaining a full body with protein can help with your blood sugar. There will be a decrease in your total caloric intake because you will not be able to take snack throughout the morning.
2. Drink high quantity of water
Take a glass of water early in the morning; this is an ideal way to improve weight loss. It has been found that water can increase energy consumption or the number of calories your body burns for at least 60 minutes. Based on a small study, it was discovered that the consumption of 16.9 ounces (500 ml) of water resulted in an average increase in metabolism by 30% (R).
3. Weigh Yourself
Get a scale; every morning on a daily basis make sure you weight yourself. This serves as an effective way to increase motivation and improve self-control. There are a number of studies which have linked weighing yourself on a daily basis with greater weight loss.
For example, a study that involves 47 people shows that subjects that weighed themselves every day lost about 13 pounds equivalent to (6 kg) more each day in six months than those who do not weigh on a regular basis (R).
Another study that involves adults showed that those that weigh themselves daily lost an average of 9.7 pounds (4.4 kg) within the period of two years, while those who weighed once a month gained 4.6 pounds (2.1 kg) (R).
For optimum result, it is ideal to weigh yourself when you wake up early in the morning. Weigh yourself after using the bathroom and also before you eat or drink anything in the morning.
In addition, keep in mind that your weight can fluctuate daily and can be influenced by different factors. Focus on the big picture and look for overall weight loss trends instead of focusing on small daily changes.
4. Relaxing in the sun
The sunlight that came out in the morning is filled with blue light that is ideal for adjusting the internal clock of your body or circadian rhythms. These internal timing devices must be in sync due to the fact that they control the hormones that stimulate hunger and satiety as well as metabolism. Overweight or obesity of shift workers and night owls has been attributed to out-of-sync body clocks. Try to spend at least 20 minutes outdoors in the morning. Morning sun will help your hormones burn fat and reduce hormones that stimulate your hunger and appetite.
5. Practice Mindfulness
Mindfulness has to do with a complete focus on the present moment and inviting awareness of your thoughts and feelings. This practice has shown that it improves weight loss and promotes healthy eating habits.
For instance, an analysis that involves 19 studies has shown that consciousness-based interventions increase weight loss and reduce eating habits associated with obesity (R).
Another review also shows similar results, it stated that mindfulness training brings about a huge weight loss in 68% of examined studies (R).
Do not be scared, it is not hard to practice mindfulness. To begin with, try spending five minutes each morning comfortably sitting in a quiet area and connecting with your senses.
6. Become active
When you engage in early morning exercise, it helps you lose weight by stimulating metabolism, helping to reduce cravings and result in a sense of motivation and positivity. You also burn enough fat with early morning exercise before eating rather than on carb from foods. Morning exercise also helps to raise your mood and regulate blood sugar.
7. Sleep longer
Having a long night sleep helps you lose weight. It has been found that sleep disorders negatively affect the hormonal balance, which negatively affects metabolism. Sleeping for longer helps to reduce appetite and reduce the desire for food. When you are deprived of sleep, your calorie intake will increase. Maintaining a healthy sleep schedule is a key to weight loss, and the goal is for at least 7 to 8 hours of sleep.
8. Change up your commute
Changing your commute, even several times a week, is a simple way to increase weight loss. By using public transport or other active transport such as cycling, walking is associated with lower BMI, lower weight gain, and lower body fat percentage and body weight as compared to those who drive to work.
9. Start to follow your food intake
Keeping a record of what you eat is one of the effective ways which has been found to be helpful in increasing weight loss.
One study monitored the weight loss of 123 people for a year and discovered that completing a food journal plays a significant role in the amount of weight loss (R). You can use an app or even just a pen and paper to keep a record of what you eat and drink, this should begin with the first meal you take in the day.
10. Pack Your Lunch
In the event that you want to make better food choices and increase weight loss, try to plan and pack your lunch ahead of time.
A large study that involves 40,554 subjects showed that meal planning is associated with better diet quality, a greater variety of diet, and a lower risk of obesity (R).
In fact, those who ate domestic meals at least five times a week had a 28% less chance of having overweight than those who ate only three times a week (R).
Try to book a few hours one night a week to plan and prepare meals in the morning so you can grab your lunch and go.