17 Morning Routines That’ll Boost Weight Loss Efforts
What’s better than starting your day positively and crushing your weight loss goals as soon as you wake up? During the COVID-19 pandemic, U.S. obesity rates increased by 3% from March 2020 to March 2021. And now, according to the data from the CDC, 4 out of 10 Americans are obese. That’s a significant health issue we’re facing across the country.
For anyone wanting to lose weight, whether it’s 5 pounds or 200 pounds, the prospect can feel daunting. Yet, the smallest habits can make the biggest changes in the long term. Making small changes to our mornings is a great place to start.
Beginning your day correctly is more than getting up early; it means setting a tone for the day that helps you tick all the marks on your to-do list, including your weight loss goal, by the end of the day. While there is no one-size-fits-all way to shed extra pounds, how you start your morning matters a lot. Check out these 17-morning routines to boost your weight loss efforts!
1. Exercise in Your Bed
Start your morning with some easy exercises without even leaving your bed. This can include stretching, leg lifts, or some easy yoga poses. These moves can boost your metabolism, make you less sleepy, and prepare you for the day.
Doing these exercises improves your blood flow and keeps you flexible, and you don’t have to deal with a hardcore workout immediately. It’s perfect if you find it challenging to leave the bed in the morning.
2. Step Onto Scale
Weighing yourself first thing in the morning can help you lose weight. It lets you track progress and spot patterns in weight changes. People who weigh themselves regularly are more successful in losing weight and maintaining weight loss over time. Also, weighing yourself every morning prevents age-related weight gain.
For the most accurate results, weigh yourself at the same time each morning, ideally after using the bathroom and before eating or drinking.
Note: If you find yourself obsessing over your weight, this may not be a good approach for you. Daily (or weekly) weighing should feel empowering, not stressful or disheartening. It’s also important to remember that changes in body composition can affect how the scale moves since muscle weighs more than fat.
3. Eat a Protein-Rich Breakfast
Skipping breakfast can lead to overeating later in the day. Opt for a protein-rich breakfast because protein takes longer to digest than carbohydrates, keeps you fuller, and prevents unhealthy snacking.
Eggs, Greek yogurt, cottage cheese, and lean meats are excellent protein sources for your morning meal. Moreover, starting your day with a protein-dense breakfast supports muscle repair and growth- important as you push yourself to new limits.
4. Drink Plenty of Water
Starting your morning with a big glass of water is one of the simplest yet most effective ways to boost your weight loss efforts. Morning hydration kickstarts your metabolism, helps with digestion, and curbs unnecessary hunger pangs.
Plus, staying hydrated flushes out toxins from your body and keeps your organs working optimally. You might also notice a glass of water is just as effective as a cup of coffee for your morning toilet routine (which also keeps you happy and less bloated).
Don’t like plain water? Consider adding lemon to your morning water, as it detoxifies and awakens your senses.
5. Switch Between Hot and Cold Water in the Shower
A contrast shower improves circulation and burns body fat. Start with warm water, then switch to cold water, and repeat. The sudden change in temperature wakes you up and boosts your immune system. It also helps with muscle soreness, especially after morning workouts.
This routine refreshes you for the day and promotes weight loss and physical health in the long run.
6. Exercise for 20 Minutes
A 20-minute exercise session in the morning can significantly improve your weight loss journey. Morning workouts help wake your body and increase your metabolism, leading to more calorie burn throughout the day. A study shows that 7 to 9 a.m. exercise results in a lower BMI than afternoon or night exercise.
Dedicate just twenty minutes to any physical activity, whether walking, jogging, HIIT, or yoga each morning. It can improve your fitness, strength, and mood and help you sleep better. Plus, it reduces the chances of skipping workouts later in the day due to busy schedules and other commitments.
7. Massage Your Thighs
Massaging your thighs every morning can help loosen tight muscles and improve blood flow, which helps muscles recover faster after exercise. Gently smooth out knots and sore spots using a foam roller or massage tool. You can also do it manually with any massage oil.
It can increase your flexibility, prevent injuries, and improve muscle function. It also helps with lymphatic drainage and reduces swelling. Adding this to your morning routine can make you feel relaxed and rejuvenated for the day and support your fitness and weight loss efforts.
8. Drink Green Tea
Adding green tea to your morning routine can have several benefits for weight loss. Green tea is rich in antioxidants, mainly catechins, and is known to boost metabolism and enhance fat burning. Drinking green tea before or after breakfast can kickstart your metabolism, helping your body burn more calories throughout the day.
Moreover, green tea can be a comforting and hydrating beverage that keeps you full, reducing the snack cravings between meals.
9. Sleep Well
Getting enough quality sleep is crucial for a successful weight loss journey. Research indicates that a lack of sleep can disrupt the balance of hormones that control appetite, leading to increased hunger and potential weight gain.
Aim for 7-9 hours of sleep each night to ensure your body has sufficient time to repair and rejuvenate. Waking up feeling energized will make all the difference in crushing your daily goals.
10. Practice Meditation
Starting your day with mindfulness or meditation can help you lose weight by clearing your mind and lowering stress. Just a few minutes of focusing on your breath can make you feel positive and balanced for the day. It helps control stress eating by reducing stress hormones, making it easier to choose healthy foods.
Regular meditation also makes you more aware of when you’re hungry or full, preventing overeating. Adding mindfulness to your entire day helps you make better choices and be present when eating and beyond.
11. Plan Your Meals
Planning your meals in the morning leads to healthier eating all day. This means having a balanced breakfast, packing a good lunch, and choosing healthy snacks. Meal planning stops you from eating fast food or food from your junk drawer when you’re starving and helps you eat mindfully.
Knowing what and when you’ll eat ensures you get the necessary nutrients and supports weight loss. It also stops you from making unhealthy last-minute choices and reduces stress about food.
12. Get Some Sunlight
Vitamin D deficiency can cause weight gain and metabolic issues, so adequate sunlight exposure can help maintain a healthy weight.
Additionally, sunlight helps regulate your circadian rhythm, improving sleep quality. Good sleep is crucial for weight loss as it aids in hunger regulation and recovery from physical activity. Aim to spend at least 10-15 minutes outside in the morning sunlight to kickstart your day positively (when weather and seasons allow).
13. Stretch
Morning stretches can improve circulation and digestion, helping your body process food efficiently. Plus, it feels great and can increase flexibility, reducing the risk of exercise-related injuries.
To get the most out of your stretching routine, focus on major muscle groups such as the calves, thighs, hips, lower back, neck, and shoulders. Hold each stretch for 15-30 seconds and breathe deeply to enhance relaxation.
14. Keep a Food Journal
Keeping a food diary, where you write down everything you eat and drink daily, helps you lose weight. It’s a great way to track when you reach for a snack (hello, stress eating!) or maybe go overboard at parties.
Plus, it can show you if you’re missing out on some crucial nutrients. To make it work, be accurate and precise in your diary. Write down what you eat, when, and even why you’re eating. Checking your diary regularly can help you stay on track with your weight loss goals by making smarter choices about what you eat.
15. Switch Your Commute
Adding more physical activity to your morning commute is a great way to burn extra calories. Try walking or cycling instead of driving yourself to work (if possible).
If your destination is too far, consider parking a bit farther from your place or getting off the bus or train a few stops early to add extra steps to your routine.
16. Take the Stairs
When you arrive at work or have an appointment in the morning, choosing stairs over elevators is an easy way to get more active daily. Climbing stairs uses more energy, meaning you’re burning extra calories than just hopping on the elevator.
It also strengthens your leg and core muscles and boosts your heart health. Try taking the stairs at least once daily and increase the frequency as you get fitter. This small change can add up and make a big difference in your weight loss journey in the long run.
17. Dance Like No One’s Watching
Set aside a few minutes each morning to dance like no one is watching and see the positive results it can have on your body. Dancing makes you happy, gets your heart pumping, and burns calories.
Play your favorite tunes and dance around your living room without worrying about how you look or whether you are doing the proper steps. The key is to get moving. It helps you keep your weight in check.
Besides, dancing makes your body release endorphins, which are chemicals that make you feel good, helping to lower stress and make you feel good overall.
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