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Mornings Are Important!
The way we start our day can really make a difference to the way our day unfolds and to how productive we are.
For that reason, your morning routine should take center stage when it comes to your weight loss regime.
A good start to the day can make you feel more energized, more motivated and give you greater clarity of thought.
When we feel like that we are much more likely to adopt good eating habits, to want to exercise and to generally do more things that are good for us.
Adopting good habits in each area of our life and routine is really what moves the needle when it comes to weight loss. Mornings are no exception!
If you want the pounds to start melting away, follow these ten daily morning routines.
Eat a Breakfast High in protein
Did you know protein is the most important nutrient when it comes to weight loss?
Our bodies use more calories to metabolize protein than we do for fat or carbs.
High protein breakfasts lessen your appetite and cravings throughout the day.
Researchers have seen through MRI scans that breakfasts rich in protein reduce the signals in your brain controlling food motivation.
This means that high protein breakfasts help you not feel the need to reward yourself with food.
Not only does a high protein diet help you lose weight, but it also enables you to keep it off too.
Studies show that increasing your protein intake can help you maintain weight loss by 50%.
Do an early workout
Morning workouts are the best way to burn fat, especially if you can do it on an empty stomach.
Early in the morning, our bodies are better at metabolizing fat.
We have higher levels of cortisol and growth hormones which are both involved in metabolism.
These boosted levels cause our bodies to draw more of our energy from our bodies’ fat reserves.
Working out in the morning also gives you less of an appetite throughout the day.
Research shows that the best time to work out is at 7:00 am if you can stand those early morning hours.
A 7:00 am workout shifts your body clock. This shift makes you feel more energized during the day and helps you feel tired earlier, allowing you to get more rest at night.
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Get Some Sun
Exposure to the early morning sun helps to regulate your biological clock properly.
This regulation enables you to sleep easier, giving you a good night’s rest and boosting your metabolism.
Morning sunlight also contains more blue light, which affects your circadian rhythm.
The great thing is that you only need 20-30 minutes of sunlight between the hours of 8:00 am and noon to reap these excellent benefits.
Sleep is a key factor in any way loss campaign and anything you can do to help improve your sleep routine is worth doing.
Drink a Glass of Warm Water
Every weight loss article tells you to drink water.
That’s because drinking water is so beneficial, not just for weight loss but also for overall health.
Drinking water in the morning cleanses your digestive system and improves your metabolism.
Studies show that drinking water first thing in the morning on an empty stomach can flush toxins from the body, increase energy, and boost your metabolism.
If you want to kick your morning glass of water up a notch, add freshly squeezed lemon juice. Lemon juice helps you feel fuller, which will curb some of those cravings.
Change up your commute
If you can walk or bike to work, do it.
A study from BMJ Journal shows people who bike, walk, or use public transportation have lower fat percentages and BMIs than people who drive their own vehicles to work.
Spending time behind the wheel cuts down on how much you walk every day, resulting in fewer calories burned.
If you have no other options and must drive to work, try parking a couple of blocks away from the office.
You’ll be able to enjoy a pleasant morning stroll and catch some of those beneficial morning rays.
Plan and pack your lunch
Planning your meals ahead of time is an excellent way to stick with good eating habits.
Packing a lunch can help us make the correct choices, something we tend to do less when we eat out.
The hardest part about packing a healthy lunch is making sure to buy healthy foods at the grocery store.
It’s also wise to go ahead and pack a nutritious snack with your lunch to keep from making those afternoon trips to the vending machine.
If you aren’t a morning person, try packing your lunch the night before.
Take a cold shower
Cold showers make our bodies burn more calories.
Also, shivering causes hormonal changes that activate the production of brown fat.
Our bodies contain two different types of fat: white and brown fat.
Brown fat is metabolically active, meaning it burns calories to produce heat.
When we shiver, we have increased levels of the hormone irisin.
Irisin triggers brown fat production in the same way exercising does.
When taking a cold shower, be sure not to stay in too long, as it can lead to hypothermia.
Drink a cup of black coffee
Black coffee helps to boost your metabolism by about 50%.
The caffeine in coffee does more than boost energy levels.
It stimulates metabolic activity and suppresses hunger.
Black coffee also causes you to use the restroom more, aiding in the loss of water weight.
Many trainers suggest drinking black coffee 30 minutes before working out.
Doing so results in a higher intensity workout, and your body reaps more of the benefits from exercising.
There is some controversy between health professionals regarding whether it is a good idea to weigh yourself consistently.
On the one hand, it could constantly be discouraging looking at the scale, especially if it isn’t moving.
On the other hand, if you don’t weigh yourself, how are you supposed to know if you are making progress?
Weighing yourself every morning right after using the restroom gives you a more accurate reading than weighing yourself later in the day.
If you are numbers-driven, jumping on the scale every morning could help keep your weight loss goals at the front of your mind.
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Keep a Food Journal
Food journals are highly beneficial in losing weight and keeping it off.
Food journals are built-in mindfulness tools.
They allow you to check-in with yourself and how you feel before, during, and after eating.
A food journal will help you identify areas of weakness and improve upon them.
A recent study from Kaiser Permanente’s Center for Health Research shows that people who keep food journals lose twice as much weight as people who don’t.
Food journals instantly increase awareness of everything you put into your body, which causes you to cut down exponentially on mindless munching.
Starting your morning off right is vital to weight loss and overall health.
Making lifestyle changes is never easy, but you can commit yourself to using these simple tips today.
Before you know it, your mornings will improve exponentially, and you’ll be well on your way to a healthier life.
About the author
Catherine holds a bachelor of science degree and is a registered mental health nurse.
She is a self-confessed health and fitness freak, nutrition fanatic and mental health boffin.
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