Losing weight, no matter what objectives you have, may be a hard thing to achieve, specifically if it involves a complete change of your current lifestyle. In fact, people making smaller changes in their routine have reached better results. The change has to be done steps by steps.
Here are 10 simple morning habits you can get into in order to reach your weight loss goal.
- High-protein Breakfast
Studies have shown that having a high-protein breakfast can help to lose weight by increasing fullness, reducing craving and ghrelin levels (the hunger hormone responsible for increasing appetite). A good example of high-protein breakfast is eggs, yogurt, cottage cheese, nuts, and chia seeds.
2. Water, water and water
Drinking a lot of water throughout the day has been associated to better results in weight loss and can help reduce appetite. Start the day by drinking one or two glasses of water before breakfast in order to boost weight loss (easy!).
Water can help increase the number of calories your body is burning and reduce the number of calories you are consuming at breakfast.
A study on overweight women demonstrated that they lost 4.4 pounds (2kg) more over one year just by increasing their water intake to one liter per day.
3. Weigh Yourself
Weighing yourself daily can increase your motivation and give you a better control on your weight evolution (increase restraint). Studies prove that controlling the weight can increase weight loss. Weigh yourself preferably when you wake up.
Get some sun will provide you with all the vitamin D you needs, which can increase weight loss. Having breakfast in a terrace would be perfect but this becomes harder in winter. However, a study has shown that even simple exposure to light can have an influence on weight.
5. Connect with your senses
The practice of mindfulness can help increase weight loss and promote healthy habits. How can you practise it? When you wake up, spend 5 minutes in your room and connect with your senses.
Doing a few physical exercises directly after going out of your bed may increase satiety and improve blood sugar control.
7. Plan your lunch
The quality of your diet will be improved if you prepare a meal plan with home-cooked meals. Planning will make you do better food choices (quality and variety) and has been shown to increase weight loss.
8. Sleep well and longer
Sleeping bad may increase appetite and cravings.
9. Go to work by bike or by foot
If you have the possibility to go to work by bike or by foot, do it! Even a few times per week, it will boost your weight loss!
10. Track what you eat
Tracking your food intake may help increase weight loss by having more control over what you eat. You can buy a diary or use an app to record your daily intake.