5 Morning Habits to Help You in your Weight Loss journey

5 Morning Habits to Help You in your Weight Loss journey
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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

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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

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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

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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

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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

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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!

Comments (39)

  • Hey Sonal,
    What an awesome post here!

    Indeed, the weight loss process depends greatly on our lifestyle, so we should start with changing our habits.

    Increasing the protein intake is really great, especially when mixed with a source of a fast carb, to avoid the catabolism.

    Thanks for sharing!


    Andrew Steave recently posted…Best MCT Oil Supplements – Top 11 Brands ReviewedMy Profile

  • I watched programme once where they took diets from different points in time and set a group of people together in a house to have all these different diets. The one who lost the most weight was the one on the diet that said you could eat anything but had to chew each mouthful 40 times.

    Enjoy the journey!
    Mandy Allen recently posted…How To Use Influencer Marketing To Build Your BusinessMy Profile

    • Author

      Hi Mandy

      Yes you are very right. I also read it somewhere that if you do not chew your food properly you gain weight.

  • Great Article Sonal. In this era of day and age, we have now become a slave of a sedentary lifestyle.

    Most people sometimes suggest medicines, or other physical activities but fail to realize that doing the basic things (The ones you mentioned) are enough to enjoy a healthy lifestyle.

    Losing weight is a big challenge but one can easily achieve it by following the steps that you elaborated in this content.

    We need more and more of such blogs from more people like you. Thank you for this helpful content.

    • Author

      Hi Kshitij

      Thanks for your wonderful feedback and your encouraging words! Definitely a motivation!

  • Great tips. I especially like the reminder to eat in the morning. So many people skip this important meal.
    Elise recently posted…I am the We Are Pinnable Cohost for JulyMy Profile

  • Hey Sonal! I loved all your suggestions on morning habits to help loose weight and never would have thought taking a cold shower would be one of them! I for one am all over this..Great Share.. Thanks Chery :))
    Chery Schmidt recently posted…Are You In Control Of Your Financial Freedom?My Profile

  • I agree morning is best. Once it becomes a habit it’s easy to do and you look forward to it. As I am developing my morning exercise routine, I am finding that it is these seemingly little things that make a huge difference.
    Thank you for this post!!!
    Saurabh tiwari recently posted…Twitter Marketing: Why It Is More than Retweet & Building FollowersMy Profile

    • Author

      Hi Saurabh

      You are absolutely right. One may find a little difficult to start off in the morning but once it becomes a habit it goes on easily.

  • Really I am very much disappointed with me. I am over weighted. I will try this. Thanks for sharing

  • Hi There!

    Your article is very good and helpful to us.
    Thanks for sharing and keep up your good work.

  • Hi Sonal,

    Great tips for starting out our day. The weight loss possibility only gives your advice an extra kick. I’m a big fan of a hearty breakfast and morning sun.
    Edward Thorpe recently posted…Commonsense Ways That Can Prevent Dementia and Alzheimer’s DiseaseMy Profile

  • Excellent tips. The first one is easy for me since I have a dog and our daily “ritual” includes three walks – a short one in the morning and evening and longer one mid-day. Breakfast is a must, and I had to smile when I read your point about eating leftover pizza early in the day. I don’t eat pizza often these days, but when I do the leftovers are eaten cold, for breakfast. Seriously one of my all time favorite guilty pleasures, which is why it’s reserved for special occasions. 🙂
    Marquita Herald recently posted…Reflections on Persevering With PurposeMy Profile

    • Author

      Hi Marquita

      Well I am guilty of skipping breakfast at time – a habit which I am trying to change.

  • Great tips. I love the sun in the morning idea. I try to garden every morning, I think it helps me get through the day.

  • Hi Sonal,

    Oh that beautiful morning sun! I live by the beach in the North East and for three seasons I’m out there walking in the morning sun by the beach breathing in the clean air.

    I do, however have to remind myself to eat breakfast. I never am hungry in the morning but have to force feed myself lol. Only because I know how important it is.

    I do eat slow so chewing my food isn’t a problem…

    Awesome Tips!

    Donna Merrill recently posted…Struggling Bloggers Live In FearMy Profile

    • Author

      Hi Donna

      Skipping breakfast is a big problem with me as well. I have to push myself every morning to eat. As you said, even I don’t feel hungry in the morning.

      Thanks for sharing your wonderful feedback!

  • Hi Sonal,
    Every little bit helps! Nice article on the weight loss journey. I wish I had time in the morning for getting a little sun, out the door to work. I do have time in the afternoon.
    I will remember about the cold shower to speed up metabolism. No cold pizza for breakfast for this girl. Oatmeal every morning. Thanks for these interesting tips.
    Kathryn Maclean recently posted…Women EntrepreneurshipMy Profile

  • Sonal, i’m pleasantly surprised you included cold showers! This was something I found out abut a year ago, and it’s been so wonderful for me ever since (Well… maybe not AS wonderful for the first few seconds when i’m trying to muster up the courage to step under the icy water!).

    I’ve made it a habit to always have a cold shower at least once every two days! Not only has it been great for my health, but it’s also improved my day-to-day life drastically. Before I discovered this, I often found my mornings to be sluggish and filled with multiple cups of coffee. But now, after just a 5 minute cold shower, i’m able to dive into my morning routine completely energised and awake, moving from task to task and getting a bucketload of work done before the household has even woken up!

    And speaking of bucketload.. It has no doubt saved me quite a bit of money that would have otherwise gone to buying those coffee beans haha.

    • Author

      Hi Barry
      Many people do not take the idea of cold showers as being helpful. But as you shared your experience of how cold showers changed your mornings, I hope people start taking it seriously and use it to their advantage.

      Thanks for enlightening my readers!

  • Hi Sonal

    Great tips you have shared. I like the idea of cheats early in the day . Thumbs up for a great post. Take care

  • Hi Sonal,

    Healthy Post!

    Early-morning sunshine leaves us feeling alert, energized, and focused, and this mindset makes it easier to take on habits that help you stick to your weight-loss goals.

    There’s also a psychological aspect: When you start off your day accomplishing some of the things on your to-do list, you’re less likely to throw in the towel later in the day.

    I will tweet your post.

    Thanks a lot for sharing.

    • Author

      Hi Manish

      Thanks for visiting my blog and sharing your wonderful feedback.

      Am glad that you found the post useful!

  • Hey Sonal,
    Thanks for the article i will follow this habits.

  • hi sonal
    the very great information you shared here keep sharing
    lemon is also another way that leads you to lose weight fast
    I think you have to write about lemons also

  • Hi Sonal!! What an awesome, information filled article. I have learned quite a few things from reading this. You bet I’ll be taking cold morning showers from here on out! Thank you so much!

  • Nice info Sonal Mam. When we learn more about weight loss and do it personally, we find its more about healthy lifestyle, every small healthy habit helps you to stay fit. Like socking up morning rays, bathing with cold water, usually weight watchers only go after diet and workouts but accepting these healthy habits help us to lose weight and keep it off with less efforts.
    Sometimes I think, we forgot to live in our nature, our body forgot to stay fit.

    • Author

      Hello Seema

      Thanks for visiting my blog and sharing your feedback. You are right that we forget to live in nature.

      Have a nice day!

  • This is very useful and beneficial and informative. Thanks for sharing with us.


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