Sunday, July 14, 2024

Morning Habits That Help You Lose Weight

Losing weight…the ultimate tug of war of life.

We alter our goals, lower our expectations, try a dozen and one diets but sometimes losing weight can feel like an impossible herculean task.

Research suggests a healthy routine can help you lose weight in the long run. A few small changes to your morning routine can significantly improve your ability to lose weight and better yet, keep it off. Losing weight is easily accomplished, keeping it off is the real challenge. That’s why I say diets don’t work for sustainability. Changes and habits in your lifestyle will make you lose the weight and keep it off. There will always be a two kilo yo-yo, so factor that into your ideal weight plan.

 A few simple habits that are easy to introduce into your morning routine, will kick start your day and control cravings the rest of the day too. It can make all the difference to your weight.

Get enough sleep and wake up early —

A healthy sleep schedule is a critical component of weight loss. Not enough sleep can fuel your appetite leading to weight gain. Try to sleep at the same time every night and wake up at the same time every morning. A regular sleep cycle and restful nights sleep is important. So make sure you’re catching enough ZZZs every night if you want to lose weight. A good night’s sleep is the key to shedding a few pounds.

Drink a lot of water —

Eight glasses, two liters or three bottles a day.. Which is it?

Whatever you choose, just make sure you  get enough hydration every day. Starting your morning with a glass or two of water is an easy way to enhance weight loss. Water increases your energy levels and helps reduce your appetite. Staying well hydrated through the day will boost your metabolism and make losing weight a minimal effort task. You can drink plain water or lemon and cucumber infused water to jazz things up. Oftentimes our bodies are dehydrated when we wake up so drink up when you wake up!

Eat a high protein breakfast —

What you eat for breakfast can set the course for your entire day. Open your stomach with a nutritious, high protein breakfast.  Eating a high-protein breakfast will  help cut out cravings, unwanted calories and binge eating, ultimately aiding in weight loss. Protein helps aid weight loss by decreasing the “hunger hormone” in your body that is responsible for your voracious appetite. There’s a reason breakfast is considered the most important meal of the day!

Plan your meals for the day —

Every morning, make note of what you’re going to eat throughout the day. Planning ahead of time allows you to wisely choose your foods which are nutritious, well within your calorie limit for the day and avoid unhealthy food. Planning your meals as part of your morning routine can aid in weight loss.

 Pack your lunch and snacks

Make an effort to plan and pack your lunch ahead of time. This simple yet effective way allows you to make smarter and healthier food choices which will help you achieve your weight goals. Home cooked meals are healthier because you know exactly what is going into each dish and you can ensure the best of ingredients are being used. A pre-packed lunch and snacks ensures that you are eating a sensible meal instead of a meal driven by your grumbling stomach when your hunger kicks in.

 Weigh yourself —

Stepping on the scale in the morning is the best time to weigh yourself. Knowing your weight every morning helps you tweak your routine and activities to ensure your weightloss goals are met. Weighing yourself first thing in the morning after you pee is more accurate than checking later in the day, not to mention you are the lightest when you wake up. So weighing yourself in the morning is an effective way to motivate you and build your self control.

Exercise is a must —

Daily physical activity is a must. It’s even better if it’s first thing in the morning.

Exercising in the morning helps keep blood sugar levels steady throughout the day. It’s best to work out before breakfast. Exercising on an empty stomach helps you get better results. Pre breakfast sweat sessions burn more fat instead of burning the food you have just eaten. Try adding exercise to your morning schedule and you will surely see a difference. Consistency is key here.

Get some sun —

It’s time to make use of the summer heat. Open your curtains and soak in the sunlight for a few minutes each morning. Any exposure to sunlight positively influences your weight. Sunlight is the best way to meet your vitamin D needs which helps in weight loss and even prevents weight gain. Vitamin D is the sunshine hormone. Drink your morning cup of coffee outside, exercise outdoors, go for a walk or simply spend a few minutes outside. Just make sure you are taking in all the vitamin D the sun has to offer.

Avoid fancy coffee —

Fancy coffee is just an excuse to have dessert disguised as coffee. Loaded with cream and sugar, fancy coffee is just 500 calories of diabetes in a cup. Opt for black coffee, plain milk or sugar free flavour alternatives like cinnamon or nutmeg instead. Green tea for a morning caffeine jolt is another low calories alternative to fancy coffee.

Track your daily intake —

Keep track of your daily food and calorie intake. Use a journal, diary or food log app to track your intake. Tracking your intake is an effective way to help you lose weight and keep yourself accountable.

Switch up your commute —

Driving is obviously the easiest and most convenient way to get around town. Sometimes walking, biking or even using public transportation can help you lower your body weight. Switching up your commute a few times a week is a simple yet effective way to drop a few kilos.

 Do one thing every morning that makes you happy and helps you destress —

Start your day with happiness. Pump your body with serotonin and watch you drop those pounds like a hot potato. Roll out your mat and workout out, do a morning yoga flow or some light stretching, crank up the music, meditate for 20 minutes, listen to a podcast, read, or go for a brisk walk. Start your day on a positive note, destress your mind and body, lower your cortisol levels. Not only will you feel better over all but you will lose weight as well.

 Practice mindfulness and gratitude —

Mindfulness means focusing on the present and being aware of your thoughts and feelings. This practice has shown to enhance weight loss and promote healthy eating habits. Practicing mindfulness is very simple. Spending five minutes every morning in a comfortable position, making sure you choose a calm and positive space that allows you to connect with yourself and your senses, slow down your mind and body by closing your eyes, focusing inward and taking deep breaths and relax. Mindfulness reduces stress which curbs the release of cortisol, a stress hormone. Cortisol leads to weight gain. So less cortisol means less weight gain. It’s as simple as that.


Making a few small changes to your morning routine and incorporating these healthy habits is an easy way to achieve your weight loss goals. Develop a morning routine that works for you. These habits support weight loss and are powerful tips to support a healthy lifestyle as well. With daily practice these morning tips will bring a positive difference to your life physically and mentally.

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Vinita Alvares Fernandes
Vinita Alvares Fernandes is an Economics graduate, a writer and a Trinity College certified public speaker and communicator

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