Hate Monday mornings?
Even if you’re not a morning person, these fast and easy tips to lose weight will help you lose weight naturally and faster than you thought possible.
In just a moment, you’ll learn how to leverage the potential of mornings to lose weight with these 5 weight loss hacks.
And if you start your day in the right manner…you’ll be more likely to continue down the same path for the rest of it.
5 Things to do in the Morning if You Want to Lose Weight
1. Spend Time in the Morning Sun
Kids often hear their elders asking them to spend more time playing outside.
Could there be something in this?
One study published in the journal PLOS ONE, says that spending more time in the sun helps you lose weight.
During the research, more than 50 participants were monitored for the amount of time they spent in the sun.
They also recorded the amount of calories they consumed for those seven days.
The results showed that the participants’ age, calorie intake, and even activity level had no effect in their BMIs.
What did affect them was the time they spent in the morning light.
Spending more time, lead to lower BMIs because the light regulated their internal clock.
They also slept better, another important determinant of weight loss.
Moreover, sunlight is made of lights of different wavelengths.
Blue light is present in higher amounts in morning light.
And blue light is also the light that your circadian rhythm responds to the most.
Therefore, aim to spend at least half an hour in the sun as part of your daily weight loss routine.
See also: 10 Weight Loss Motivation Tips (That Actually Work!)
2. Eat a High Protein Breakfast
Experts on diet and nutrition might disagree on many aspects.
But most of them agree that having a breakfast that is rich in protein helps you shed more pounds.
Women’s Health advances the fact it takes our bodies more time to digest protein since it is a high-energy nutrient.
Why is that good news for weight watchers?
Because if you have protein at breakfast, you will continue to feel full for longer.
The consumption of protein is also linked to the release of Peptide YY in the gut.
This hormone promotes feelings of satiety for a longer time, as well.
Related: 20 Ketogenic Recipes for Losing Weight
Are There Other Advantages to Eating Breakfast?
Our level of activity clues in our bodies as to how much calories it should be burning to sustain us.
Now when you are sleeping, the calorie burning is usually reduced to minimum since you are not exerting yourself in any way.
Imagine days when you wake up already late for work.
You decide sacrificing breakfast will achieve two things: get you to work earlier and help you avoid calories and thus losing weight.
This is flawed thinking however, as you haven’t broken your fast.
This signals your body to maintain the same rate of calorie burning as it had while you were sleeping.
Eating breakfast, however, disrupts this signal and thus activates your metabolism.
In fact, studies have revealed that eating breakfast has a disproportionate effect on boosting your metabolism than a similar meal in the evening.
In other words, eating breakfast will help you lose weight faster by boosting your metabolism more, than eating the same meal later in the day.
Read: How to Lose Weight if You’re Over 200 Pounds
3. Exercise Before Breakfast
Not a morning person? Want to change that?
Studies show that exercising in the morning triggers the release of your bliss hormones – endorphins.
Therefore, you’ll not only feel more awake, but you’ll interact with colleagues and customers with a more positive frame of mind.
And for many of you who feel like exercise is a thankless task, how does burning 20% more fat sound?
According to recent research, if you exercise before breakfast, you’ll reap the rewards of burning a fifth more fat!
Exercising before breakfast will also increase your self-esteem. You’ll feel more empowered, gain greater confidence and guard against work-related stress.
See also: Side Fat Exercises: 7 Moves That Burn Side Fat Fast (And Get You Fit!)
4. Shake up Your Morning Commute
Lately, most of us will do anything to get out of walking as a way to commute.
Whether it is taking the bus to work, riding the subway, or using the car to go grocery shopping, walking doesn’t even cross our minds.
But with your new morning routine, you can turn things around by changing the way you commute.
Walk, run or cycle your way to work.
And if that isn’t possible,
If your commute involves driving yourself by car, simply park further away from work.
This will double the benefits as it allows you to get in two walks each day.
There’s also no way you can bail on your second walk. Not unless you want to leave your car parked overnight where you left it!
Related: 13 Exercises That Burn More Fat Than Running
5. Keep a Weight Loss Diary
Lastly, each morning, after you’ve woken up, make a habit of weighing yourself and writing it down.
Maintain a log and you will begin to see something surprising:
Your weight won’t remain the same and daily fluctuations have nothing to do with your sense of accomplishment.
Even so, consider the average weight from a couple of readings. This is the weight from which you need to reduce.
Use it as a feedback system to keep you motivated.
If you like, you can also use the spreadsheet from the Hacker’s Diet to maintain your record.
Read: How to Lose Belly Fat Fast: 8 Secret Exercises to Lose the Pooch
Controlling your weight might be difficult.
But that doesn’t make you weak…it just makes you human!
So don’t stress yourself or complicate things when you intend to lose weight.
Simply incorporate healthy habits like the ones that we’ve mentioned in your life.
It might not seem like much, but a change in a few habits can have long-reaching consequences.
And over time, these small changes will help you get into the best shape of your life.
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Isn’t exercising before breakfast a sure way to increase appetite?
Hi Temi. This is a much-contested topic at the moment and a lot depends on the individual, workout intensity, duration. Personally, I don’t find that exercise increases my appetite at all. Perhaps I’m just lucky in that respect! However, as you mention on your own site, it’s about “Exercising Wisely” and eating “healthily” post workout, rather than devouring junk food. This topic could easily warrant its own post and you do raise a very good question. Here’s what I personally believe however, “[exercise] is well worth it: “What all the latest news stories missed is the role exercise plays in keeping the pounds off in the long run,” says Timothy Church, MD, PhD, a professor at the Pennington Biomedical Research Center in Baton Rouge, Louisiana, who has done extensive research on the factors that influence successful weight loss. “It’s a fact that the only people who keep off the weight they’ve lost are the ones who are physically active.” Those who use dieting alone to drop pounds usually find themselves right back where they started or even heavier, studies show. Beyond slimming you down, exercise offers other major benefits: It blasts dangerous belly fat; reduces your risk of high cholesterol, heart disease, and diabetes; and makes you happy — each of which can help you live longer. Thanks for your comment Temi, cheer, Peter