All of us have tried weight loss program by our own or by following some diet plan. But most of us mostly fails to lose weight at last and the time we spend doing so are of waste. No matter what your weight goals are, weight loss could feel impossible sometimes. However shedding fewer pounds does not involve to have complete overhaul in your daily diet or lifestyle.
With the right morning routines we can promote everything from your mood to metabolism.
When you start your morning off right, not only your mood but also you can feel the difference your body is feel with energy. You will start feeling more enthusiastic and full of energy whole day.
Not only weight loss, but these habits could also make your overall health better.
So these are some habits you can add to your daily regime and start feeling the difference and get yourself lose some pounds easily.
Get up early and get some sunlight
A study shows, obtaining sunlight is a good source of Vitamin D, specially morning sun light.
Vitamin D helps with emotional stability, organ functionality, and warmth of sun rays lifts your spirit.But the main question here is how it could help you lose weight?
Well, if you alter your morning schedule to soak up some of those morning rays, you will start to feel more energized, motivated, and healthier (thanks to the vitamin D and hormonal changes from sun exposure).
This, in turn, can give you the energy you need to stick to your health goals, go to the gym, or perhaps cook a healthy meal. People who wakes up early and have breakfast early morning in time kick start there day with more energy and metabolism, which in turn could help to promote weight loss.
So try spending at least 20 minutes outside first thing in the a.m. The morning sunlight will help shift your hormones to turn up fat burning and turn down the hormones that stimulate your hunger and appetite.
Take high-protein Breakfast
There’s always good reason that breakfast is considered as the main meal for the day.
What you eat in your breakfast determines the course of your day. This only determines if you will feel full till lunch.
A high protein intake has been shown to build muscle and keep you fuller longer.
In one study in 20 adolescent girls, eating a high-protein breakfast reduced post-meal cravings more effectively than a normal-protein breakfast .
Another study showed that eating a high-protein breakfast was associated with less fat gain and reduced daily intake and hunger, compared to a normal-protein breakfast.
Protein also aids in weight loss by decreasing the level of ghrelin (hunger hormone), that is responsible for increasing the appetite.
To start a kick off day, consider including high protein sources like eggs, Greek yogurt, cheese , nuts etc.
Drink a lot of water
Consuming water regularly could help you cut off some weights. Not only this water intake in proper interval could also make your mind fresh and your hair and skin healthy.
It is advised to have 3-4 litres of water every day. But keep one thing in mind, drink water in regular interval not at a once.
In Ayurveda, it is said to drink lukewarm water when you wake up in empty stomach. Doing this will help you clean the body toxin, plus help you have a good digestive system, and loses bad fat in your belly area.
Consuming water in regular interval helps your body boost metabolism rate and even detoxify wastes from your body. Also, drinking more water helps your body stop retaining water, leading you to drop those extra pounds of water weight.[Source]
Do a weigh in
Weighing yourself everyday on weighing machine could help you out losing weight. How is that possible- well that will get you motivated always.
Several studies over the past few years have confirmed that frequent or daily weigh-ins are beneficial for weight loss.
Weighing yourself every morning can also help foster healthy habits and behaviors that may promote weight loss.
In one more study, frequent self-weighing was associated with improved restraint. Furthermore, those who stopped weighing themselves frequently were more likely to report increased calorie intake and decreased self-discipline.
Start your day with some exercise
There are reasons why working out in the morning is often recommended. First, there are fewer distractions to derail you from hitting the gym.
A study published in Medicine & Science in Sports & Exercise found that among 45 women, a 45-minute brisk walk in the morning was related to an increase in physical activity later in the day and a decreased desire for food.
In a study, it was noted that ,the best time of exercise along the day for weight management in overweight and obese patients is not determined. The time of exercise may influence its effect on appetite and food intake.
One study in 35 people with type 1 diabetes showed that working out in the morning was associated with improved blood sugar control.
Morning workouts are one of the best ways to improve your mood. This can translate into a can-do attitude toward making diet and lifestyle changes that are necessary for weight loss.
Sleeping longer or you can say in a proper limit can actually helps you lose weight.
Several studies have shown that depreciation in sleep can be associated with increased in appetite.
Another study found that sleep restriction increased hunger and cravings, especially for high-carb, high-calorie foods.
Pack your lunch
Free food is a common perk in many offices these days, but eating on your employer’s dime may come at a price: pounds gained. Instead of relying on the unhealthy options commonly available at offices or in vending machines, make time in the mornings to pack your own snacks. Healthy options include anything that’s high in fiber or protein.
A study including 40,554 people found that meal planning was associated with better diet quality, more diet variety and a lower risk of obesity.
Another study found that eating home-cooked meals more frequently was associated with improved diet quality and a decreased risk of excess body fat.
In fact, those who ate home-cooked meals at least five times per week were 28% less likely to be overweight than those who only ate home-cooked meals three times or less per week.[Source]
The only thing here we concluded is that sometimes when you try all DIY ways to lose weight and that don’t work, there might be something you going wrong. Your daily lifestyle could also hamper your body weight, To conclude at last, one should also try to control their diet plus also lifestyle.