Unlock the power of your morning weight loss routine
Starting your day with morning rituals can have a powerful impact on your life both physically and mentally. From deep breathing, to expressing gratitude, to positive self-affirmations, to physical routines to improve your health, these routines start your day on the right track and set you up for success all day long. Do this consistently for months and years and the effect can be profound! Like your 401k plan, your daily routines and habits consistently affect the long-term quality of life – both physically and mentally.
This applies to achieving weight loss goals. By making small changes to your morning routine, you can create healthy habits that will help you lose weight. Whether it's something as simple as taking your morning vitamins or as complex as exercising before breakfast, morning rituals are essential components of a healthy lifestyle that can help you lose weight and achieve the body you want.
In this blog post, we'll explore the benefits of a simple morning weight loss ritual, how to incorporate them into your routine, and what to avoid if you want to see real results!
Benefits of Morning Rituals in Losing Weight
When done correctly, morning rituals can be very effective at revving up your metabolism, promoting weight loss, and helping with your overall fat loss goals. For example, staying hydrated in the morning helps replace electrolytes lost during an overnight fast, while giving you extra energy to keep you going all day! I personally start my day with 12oz of ice cold water and a scoop of superfood green veggie powder (see the product I useher). This fuels my whole body and mind to get the most out of each day - try it and see for yourself that your productivity will skyrocket!
Additionally, spending a few minutes each morning focusing on self-care practices such as exercise, yoga or meditation can help reduce your stress levels, which is crucial when trying to lose weight, as excess stress hormones can lead to increased feelings of hunger and unhealthy eating habits over time!
Track your progress
To accurately track your progress, it's important to check your weight regularly - ideally every morning when possible - using a reliable digital scale is one option. But make sure it is properly calibrated and gives accurate readings every time. It is important to note that your weight loss will not be steep. There will be fluctuations from day to day. These fluctuations can range from water retention, a woman's monthly cycle to inflammation. Other ways to track your weight loss journey are progress photos, measurements of different body parts (ie waist, upper arms, chest, thighs, etc...) and simply how you fit into your clothes.
The point is that tracking your weight daily allows you to create a ritual around tracking your weight and listening to how your body is feeling. Additionally, studies show that people who monitor their weight and health tend to weigh less. By tracking your weight and listening to how your body is feeling, you begin to learn how your meals and actions from the previous day affect your weight and your health. Does the gluten-rich meal increase water retention? Do you gain or lose weight at different parts of your menstrual cycle? And the most important insight from daily monitoring is to see trends over time. This will give you valuable insight into how well you're doing in terms of fat loss, so any necessary adjustments can be made quickly, rather than having to wait months before making changes.
Hydration to speed up metabolism
Water is essential for the body to function properly, and drinking water in the morning is one of the simplest things you can do to boost your metabolism, boost your immune system, flush waste and toxins from your liver, and rehydrate your body. Dehydration has been shown to lower your metabolism by up to 3%—which means you'll burn fewer calories each day if you're chronically dehydrated like many Americans. Additionally, dehydration is often confused with the feeling of hunger hormones, so staying hydrated can help you lose weight by reducing food cravings and food intake.
It is recommended that adults drink around 8 glasses a day, so why not start in the right direction. Try to drink at least one glass of water as soon as you get out of bed – not only will it help speed up your metabolism, but it will also give you that extra boost of energy you need to tackle the tasks at hand. that awaits you during the day!
Don't like the taste of plain old water? Try to hydrate a littleamino acidsto taste for water without added sugar.
Exposure to morning sun
We spend so much of our lives indoors under artificial lighting and sometimes we forget the positive healing properties of nature, fresh air and sunlight. Solar research suggests that exposure to sunlight helps our bodies produce vitamin D, which is associated with a reduced risk of obesity, and speeds up the hormonal process of melatonin production. It's as simple as taking a 15 minute walk outside every morning or going outside and breathing while watching the sunrise. You'll be pleasantly surprised at how good this morning ritual makes you feel!
Taking natural vitamin D not only provides physical benefits, but there are also several mental health benefits associated with exposure to the outdoors, such as improved mood regulation and better concentration levels, so don't forget this aspect when creating successful morning habits!
Exercise before breakfast
Exercising before breakfast not only helps speed up your metabolism, but also provides an added psychological benefit as early morning exercise makes people feel full and energized throughout the day! Additionally, our testosterone and cortisol levels are highest in the morning and we are fasting. Some studies have shown that exercising first, on an empty stomach, helps with weight loss by burning body fat as fuel for exercise. This research is still evolving, so consult your doctor or trusted healthcare provider and always listen to your body.
David J. Linden, Ph.D. sc. medicine Johna Hopkinsareveals that exercise has a dramatic antidepressant effect and blunts the brain's response to physical and emotional stress. What's more, says Dr. Linden, the part of the brain associated with memory and learning has been shown to increase brain volume in regular exercisers.
Other mental benefits of regular exercise include:
Improved working memory and focus
Better ability to switch tasks
Exercise also has the added benefit of increasing endorphins, human growth hormone and testosterone. If you're short on time or just don't feel like hitting the gym every morning, try starting with some stretching or yoga instead – even 10 minutes of exercise can make a big difference when it comes to supporting your weight loss efforts!
Exercise routines to burn more calories, lose weight and build muscle mass
Strength training: either weights or bodyweight exercises
Cardio training: one hour cardio training - walking or jogging
Yoga or pilates
To ride a bicycle
Breakfast rich in protein and fibre
Your workout is over and now it's time to eat probably the most important meal of the day. The key to your protein-rich breakfast and post-workout meal is to prioritize protein. This is because protein helps promote satiety after a meal, while aiding in muscle growth. Aim for 30 grams or more in your protein-rich breakfast to jumpstart muscle protein synthesis and ensure you meet your daily gram goals.
American breakfast is usually high in carbohydrates and fat. This may taste good, but it does not help with weight loss and can lead to weight gain. Carbohydrates are good for quick energy, but they are not filling and can lead to excessive calorie intake and weight gain; especially if you consume sweet, sugary breakfast treats like muffins, donuts and cakes.
On the other hand, a protein-rich breakfast fills you up and sets you up for success the rest of the day. Lean meat is one of the most protein-dense foods, but not everyone wants meat in the morning or after a workout. Here are some delicious high protein breakfast ideas.
High protein breakfast ideas
3 whole eggs, 3 egg whites, avocado, wholemeal toast and fresh fruit
Protein oatmeal: steel cut oats, peanut butter andwhey proteinable to
High Protein Greek Yogurt Parfait:Greek yogurt parfait + whey protein
Gluten-free protein pancakes:Vegan Banana Protein Pancakes
Proteindrik:A cup of protein and peanut butter frappuccino
Proteindrik:Cookie Monster Protein Shake
Fiber is key when it comes to a healthy digestive system and maintaining good gut health, but it also helps maintain satiety levels which can prevent overeating later in the day (aim for 25-35g per day). So make sure whatever breakfast plan you choose includes high fiber foods such as whole grains, fruits and vegetables, nuts and seeds, etc. as these will provide both physical and mental benefits over time! A simple solution is a mixed berry protein smoothie with a handful of fresh spinach, or sprinkle chia seeds on oats or protein pancakes.
A simple morning ritual like a protein-rich breakfast and a fiber-rich breakfast is part of healthy meal planning. This is a much better strategy than a strict diet plan or fad diet and this way you will achieve maximum results in your weight loss journey.
Drink fresh juice in the morning
Fresh juice is a great way to increase nutrient absorption while remaining low in calories; aim for juices that consist mainly of green vegetables and fruits such as kale, spinach and apples, which contain important phytonutrients, vitamins and minerals. You can make your own juice at home (which can be very difficult and expensive), or you can buy fresh juice from your local grocer (which is convenient but very expensive), or you can find high qualitysuper food powdered greens.
Final thoughts on morning rituals for weight loss
Creating a simple morning ritual for weight loss is a great way to get into the habit of healthy living. The key is to be consistent and make sure to include activities you enjoy so it doesn't become a chore. Monitoring your progress regularly, drinking plenty of water, exercising in the morning, eating a healthy diet consisting of foods rich in protein and fiber, and getting sunlight in the morning are important elements of any successful morning weight loss ritual. Finally, don't forget fresh juice – it's a natural multivitamin and can provide extra nutrients while still being low in calories! By following these healthy behaviors and making them part of your morning routine, you can easily be on your way to achieving your desired goals. Good luck!