Losing weight can seem like a huge task but it can always be broken down into smaller achievable goals.
Losing weight can get harder the older we get. That's because our metabolism slows down but it also becomes essential to be fit and healthy as we age in order to have a good quality of life. There are other reasons why people want to lose weight as well. It doesn't have to be a Herculean task that intimidates us. We can start by making small changes to our lifestyle that begin right at the start of our day. There are some easy morning habits that can spur weight loss.
Not all of these include a strict diet and exercise. Some of them are as simple as opening the curtains in the morning to allow the morning light in. It might not seem like much but there is a study that shows that those who catch the morning rays are leaner than people who get light exposure later in the day. The study was published in Plos One. "The earlier this light exposure occurred during the day, the lower individuals’ body mass index,” said co-lead author Kathryn Reid, research associate professor of neurology at Northwestern University Feinberg School of Medicine. "The later the hour of moderately bright light exposure, the higher a person’s BMI."
Similarly, there are other ways in which we can ensure we stay lean. Here are six morning habits that can aid in losing weight:
If you're on a weight loss journey, weighing yourself a few times a week right in the morning can help. The weight on the scale right after you pee is more accurate than the number during the rest of the day, as per WebMD. The weight on the scale can act like a visual reminder to help you stick to your healthy eating plan during the rest of the week.
In the morning, a glass or two of plain water before eating breakfast could help in weight loss as it's satisfying and curbs our appetite. We might want to eat a big breakfast afterward. It also stimulates our metabolism, which is necessary to burn calories. Drinking water in the morning helps to hydrate the body after sleep, and helps in flushing out the toxins first thing in the morning.
A study published in the American Journal of Physiology: Endocrinology and Metabolism said that working out before eating breakfast burns more calories. The study notes that after eating, the adipose tissue "is busy responding to the meal and a bout of exercise at this time will not stimulate the same [beneficial] changes in adipose tissue. This means that exercise in a fasted state might provoke more favorable changes in adipose tissue, and this could be beneficial for health in the long term."
Eating more protein can help us lose weight since it makes us feel full longer after eating. It also becomes harder for our body to store protein as excess fat, unlike carbohydrates. Our body also uses up calories to break down the food in our body and protein requires more calories than carbs. So, foods like an egg and turkey sausage on whole-wheat toast or a Greek yogurt smoothie with peanut butter and berries can help us lose more weight.
It's not necessary to sit in the lotus position or chant anything, but just observing our breathing for a few minutes in the morning can help increase mindfulness that helps in healthier food choices. Being stressed out or unhappy can lead to some unhealthy food choices, and we can beat those cravings for sugar, salt, and carbohydrates by having improved emotional balance. Meditating helps create that balance.
Sitting inside the car during a long commute every day can cause weight gain. The less time we spend behind the wheel the more time we have to walk, which helps burn calories. There are apps that can help plan a shorter route. If that's not possible, try to park a few blocks away and walk the rest of the way. This can add a few more minutes of moving time to your day.
References:
https://news.northwestern.edu/stories/2014/04/morning-rays-keep-off-the-pounds
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0092251
https://www.webmd.com/diet/obesity/ss/slideshow-morning-habits-to-lose-weight
https://journals.physiology.org/doi/full/10.1152/ajpendo.00006.2017
