Six expert-approved morning habits that guarantee quick weight loss

If your goal is weight loss then you are probably aware of how challenging it can be. It demands a lot of discipline and resilience to see the results. 

But, what if we told you that starting your day with the right habits can be the first step towards achieving that dream body? Establishing morning routines that promote weight loss not only sets a positive tone for the day but also helps in building healthy habits that can lead to long-term success. Incorporating these simple yet effective habits into your morning routine can make a lot of difference by boosting your metabolism, controlling your appetite, and setting yourself up for a day of healthier choices.

Dr Pranav Honnavara Srinivasan senior consultant – Gastrointestinal Surgery, Gastrointestinal Oncology, Bariatric Surgery, and Advanced Laparoscopic Surgery says, “Morning routines can significantly impact the regulation of hormones like ghrelin (which stimulates appetite) and leptin (which suppresses appetite). A consistent morning eating schedule can help stabilise these hormone levels, reducing excessive hunger and preventing overeating later in the day.”

Starting the day with a structured and mindful approach to meals, he adds, can promote healthier eating patterns throughout the day. For example, taking time to eat breakfast without distractions can enhance satiety and reduce the likelihood of impulsive snacking.

Getting natural sunlight early in the morning can help regulate the body’s circadian rhythm, which improves sleep quality. Better sleep is linked to improved metabolism and reduced risk of weight gain. (Source: Freepik)

Dr Srinivasan suggests the different morning habits that you can incorporate to aid faster weight loss. Making these habits a part of your morning routine can have profound effects on metabolic health, appetite control, and overall energy levels, thereby supporting weight loss and well-being. 

Each habit works synergistically to create an environment conducive to making healthier choices, thus facilitating a more effective and sustainable approach to weight management.

Hydrate immediately

Starting the day with a glass or two of water upon waking can boost hydration, kickstart metabolism, and help maintain a feeling of fullness. Water consumption has been linked to a temporary increase in energy expenditure.

Eat a high-protein breakfast

Consuming a protein-rich breakfast can aid in satiety by regulating hunger hormones, reducing cravings, and preventing overeating later in the day. Options include eggs, Greek yoghurt, cottage cheese, or protein shakes.

Morning exercise

Engaging in physical activity in the morning, such as a brisk walk, yoga, or any form of aerobic exercise, can enhance metabolism and improve mood by releasing endorphins, making it easier to make healthy choices throughout the day.

Sunlight exposure

Getting natural sunlight early in the morning can help regulate the body’s circadian rhythm, which improves sleep quality. Better sleep is linked to improved metabolism and reduced risk of weight gain.

Mindful meditation

Starting the day with meditation or deep-breathing exercises can reduce stress, which is often linked to overeating and weight gain. Reducing stress levels can help maintain a healthier relationship with food.

Planning meals and snacks

Take a few minutes each morning to plan meals and snacks. This habit can prevent impulsive eating and help you choose more nutritious options. Planning ensures that meals are balanced and portion-controlled, contributing to overall energy balance and weight management.

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