The wonderful part of morning is that we are full of potential. No matter whether we worked till late or enjoyed a colleague’s birthday party, it is a fresh day and a new chance to get close to our health goals. To keep that get-fit momentum throughout the day, start your day off right with certain morning habits that will motivate you and help you in your weight loss journey.
You must have heard everyone saying that breakfast is very important meal, you should never miss it. Its true but it is only the half truth. A great daily multivitamin should also be added.
What really matters is that the morning is the most significant part of our day. With the right routine in the morning, you can help promote not only your metabolism but also your mood. This will in turn aid your weight loss journey.
If you start your morning on a right note, not only will you be able to lose weight, but also glow with natural energy. You will also be motivated to overcome all the problems that you face during the day.
5 Morning Habits for your weight loss journey
So how can you start your morning off right? Make these your morning habits:
1. Get Some Sun
We all know that sunlight is the main source of Vitamin D. Vitamin D helps with emotional stability, organ function, and the warmness of its rays lifts up our spirits.
But how does it help in weight loss?
If you soak up some morning rays, you will start feeling more energized, motivated, and healthier. This will provide you with all the energy you need to follow your health goals, going to the gym, walking and even eating a healthy meal. When you feel motivated you can easily stick to your weight loss program.
So wake up in the morning and go out for sun exposure. Make it your daily routine! Furthermore, getting up early and eating your breakfast on time will kick-start your metabolism.
The morning rays also contain high levels of blue light. This helps in normalizing your internal circadian rhythm. When your circadian rhythm is working properly, you sleep a lot better, and have more energy throughout the day.
Also Read: Sleep Deprivation? Tips for Better Sleep
And guess what? You only need 20-30 minutes of sun exposure in the morning. If you combine it with other activities, you can easily fit it into your busy morning schedule.
According to a research published in the journal PLOS ONE, basking in the sun’s rays in the morning can help you drop pounds. Isn’t it amazing!
Study authors had 54 participants wear wrist monitors that recorded their exposure to morning light for seven days. During that period, participants kept food diaries to track their calorie intake. The people who spent more time in morning light had lower BMIs than those who were in the dark, no matter their age, activity level, or what they ate. Why? Morning light helps regulate your internal clock, which aids your sleep schedule (crucial for weight loss).
2. High Protein Intake
Are you one of those who just drink coffee for breakfast? Or do you skip your breakfast altogether? Either way you are missing out the opportunity to refuel your body in the morning with what it needs, and to control your hunger for a long time to make smart choices for lunch.
A high protein diet helps in building muscles and keeps you fuller longer.
When you sleep at night, your body goes through fasting. Keeping your body full with protein can help maintain your sugar levels. Your overall caloric intake will also drop because you won’t feel the need to snack throughout the morning.
3. Spoil Yourself
Are you the one who knows that you are definitely going to have a slice of pizza with extra cheese or a piece of cake during the day? Don’t worry! Here is the way out! If you cannot control yourself from eating it then treat yourself early in the day. This will give your body lot of time during the day to process and digest it before you hit the couch! So indulge in your yummy pizza early in the day and burn calories the entire day!
While this is not the best to do for your weight loss journey but little cheating with your treats early doesn’t allow your body to store it as fats.
4. Cold Showers
I know, most of you hate cold showers in the morning.
Most of the people love a good hot shower in the morning to slowly wake them up. But studies have shown that taking a cold shower in the morning helps in boosting your energy levels, your metabolism, and regulating your hormones!
In addition, when your body gets cold, you burn a considerable amount of calories so that your body continues to keep you warm, and all of your internal faculties jump on board in order to keep your body healthy. With Cold showers will kick your metabolism into high gear.
Cold shower is also an amazing way to prepare your body for a large breakfast, which will maintain your sugar levels and keep your cravings at bay throughout the morning.
It is recommended, that you start first few minutes of your shower at your regular temperature and slowly make it colder. Then you can stay in that cold water for three to four minutes for the maximum benefit.
5. Chew Your Food
Not only in the morning but throughout the day eat foods that take more time to eat.
When you eat foods that contain high amounts of fiber, it takes significantly more effort to chew them. In doing so, you are working your jaw more than you usually do, which burns 5% more calories throughout the day than you normally would.
Foods like carrots, apples, and brown rice have high amount of fiber, which will keep your bowels healthy and help you feel fuller longer. Eating fiber-rich foods will help you reduce your overall caloric intake.
This approach might not be enough to shed those 20 pounds you’re trying to lose, but every little bit counts! What’s even more important is, eating whole foods improves your overall diet. It will give your body the nutrients it needs to thrive.
But ultimately, when it comes to weight loss, self-confidence and will power to achieve your goals goes quite a long way!