Most individuals think about losing or managing their weight on a daily basis. Weight loss or management can be a challenging task. For people losing weight, frustration can kick in when weeks of dieting and exercising aren’t reflected on the scale. For individuals trying to manage their weight, knowing the causes of weight gain can help to achieve weight maintenance. Daily habits can impact our weight in a big way, so starting your day right is key. Below are morning habits that can help you live a healthier life.
Soak Up The Sun
Getting sunlight in the morning shortly after waking up can contribute to a lower BMI (Body Mass Index,) according to a study found in the PLOS One journal. Ideally, to maximize sunlight benefits, you can go outside for a quick walk or jog, but even the simple act of opening your blinds can help you feel the positive effects of the sun. The study showed that only 20-30 minutes of morning sunlight could lead to a lower BMI.
Weight Yourself Regularly
As much as we all hate weighing ourselves, weighing daily in the morning can encourage weight loss and prevent gradual weight gain over time. A study in the International Journal of Obesity showed that women gained more weight when they waited longer between weigh-ins. Daily weigh-ins help keep track of progress. They can also help determine what dieting and exercise methods are giving you the best results. It is important to keep in mind that small weight fluctuation between days is completely normal. Daily weigh-ins reflect long-term trends rather than day-to-day progress.
Breakfast Really Is The Most Important Meal of the Day
Skipping breakfast can lead to gradual weight gain over time. Eating breakfast can help to curb mid-morning cravings for snacks or even more caffeine. A well-balanced breakfast should consist of protein and fiber. Kathleen Alleaume, a exercise and nutrition scientist, says that your breakfast sets “the tone for the rest of the day.” Eating the right breakfast can also improve concentration and help boost energy levels.
Listen To Your Mom and Make Your Bed
Making your bed can actually improve you quality of sleep, according to a National Sleep Foundation survey. Individuals who made their bed daily were 19% more likely to get a better night’s sleep than individuals who did not. A lack of quality sleep can lead to an increase of cravings, resulting in more snacking throughout the day. Making your bed can also be a sign of willpower says Charles Duhigg, author of The Power of Habit. People with better willpower are more likely to stick to a diet and exercise regime.
Balance Your Coffee And Water
Nutrition scientist Kathleen Alleaume argues drinking coffee in the morning can give you the caffeine kick needed to wake up, but drinking a glass of water is just as important in fueling your morning. You can speed up your metabolism and flush toxins from your body. Drinking water in the morning can also help break down nutrients extracted overnight.
As tempting as it may be, hitting the snooze button can sabotage even the best of diets and workout routines. Kathleen Alleaume says that oversleeping may cause weight gain and be as detrimental to the body as lack of sleep. Oversleeping makes it difficult for the body to sync its blood sugar with the true time of day, which can cause cravings. These cravings lead to increased snacking and weight gain.
Tweaking your morning routine by getting up when your alarm goes off, drinking more water, eating a well-balanced breakfast, getting some sunlight, and even making your bed can make a difference when it comes to losing or maintaining weight. Daily weigh-in can help your progress too. Pass this article along and tell us what you think about changing your morning habits to lose weight in the comments.