10 Morning Habits That Help You Lose Weight?

10 Morning Habits That Help You Lose Weight?

Are you struggling with your weight loss program? It is time to get rid of bad habits affecting your weight.

This article will help you understand the ten-morning habits that help you lose weight.

Some simple morning changes can lead to rapid fat loss from drinking Water to increasing physical activity.

1. Drink Water:

Drinking water in the morning has certain advantages for reducing excess weight, says David Zinczenko, author of “The 8-hour diet.”

He points out several reasons why drinking a glass of ice-cold water early in the day helps reduce body fat:

1) The act of having Breakfast works by diluting stomach acid and ensuring optimal digestion;

2) Drinking Water before meals reduce appetite ;

3) Drinking Water instead of other beverages such as soda, juice, tea, and coffee can help reduce caloric intake.

2. Take a Daily Walk:

In addition to drinking water in the morning, the best way to lose weight is to include physical activity in your daily routine. The American College of Sports Medicine recommends getting at least 30 minutes a day five days a week to maintain optimum health.

A quick walk before Breakfast will help you increase physical activity and burn more calories during the day.

3. Include Proteins with Every Meal:

Eating proteins in all three meals reduces cravings throughout the day, leading to lower calorie intake, according to researchers at Penn State University who published their results on May 21, 2007, in “The American Journal of Clinical Nutrition.” Proteins reduce appetite and help you control your cravings for junk foods, chips, and other carbohydrate-rich snacks.

4. Eliminate Junk Food:

The biggest problem with junk food is that it contains too many calories to lose weight. Avoid consuming excess calories by eliminating this food category from your diet.

Doing so will help ensure that you maintain a healthy weight without feeling hungry throughout the day. 5. Eat Smaller Portions:-   Eating smaller portions at Breakfast leads to greater feelings of fullness throughout the day, according to researchers from Brigham Young University in Provo, Utah, who published their results on January 17, 2012, in “The American Journal of Clinical Nutrition.”

6. Fill Up on Fiber:

Eating foods rich in fiber helps you feel full faster and stay satisfied for longer, which reduces cravings throughout the day. Good sources of fiber include fruits, vegetables, whole grains, and legumes. Of these, cereals like oats that contain lots of soluble fiber help reduce appetite and cravings for junk food by keeping blood sugar stable. Add a bowl of oatmeal or porridge to your breakfast menu.

7 . Include More Protein Foods:

Eating more protein is another effective way to lose weight, according to a study published in “The American Journal of Clinical Nutrition” on August 25, 2000. Research shows that people who eat diets high in protein tend to burn fat stores faster than those who eat diets lower in protein.

According to the research team at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, Boston, eating lean protein sources like chicken breast, turkey, fish, and soy every day is an effective way to ensure that you stay satiated all day long.

8. Eat Breakfast before 9 am:

Evidence shows that people who eat Breakfast can lose more weight than those who skip breakfast. A study published on June 5, 2014, in the journal “Nutrition & Diabetes” found that people with type 2 diabetes can reduce weight gain by making simple changes such as eating Breakfast earlier.

The easiest way to burn calories throughout the day is by eating your first meal early in the morning.

9. Skip Breakfast:

Skipping Breakfast is an effective way to lose weight as long as you eat healthy meals throughout the day. Research shows that people who skip breakfast tend to consume fewer calories than those who eat a morning meal. The findings of this study were published in 2006 in “International Journal of Obesity.”

10. Don’t Eat Before Bedtime:        

Another effective and easy way to help reduce weight gain is not eating within two hours before going to bed. If you are having dinner late, don’t have your last meal more than three hours before going to bed so that your body can burn fat stores while sleeping at night.

11. Avoid Liquid Calories:

Replace calorie-laden beverages like fruit juice, soda, and alcohol with water to lose weight, according to a study published in “The Journal of The American Dietetic Association” on November 1, 2004. Researchers at Arizona State University also found that people who drink 25 percent fewer calories per day tend to dramatically reduce their risk of obesity.

12. Chew More Slowly:

If you eat more slowly, you will feel fuller faster and stay satiated for longer. Plus, it takes time for the brain to register feelings of fullness. Eating too quickly means that this signal does not get sent, which causes you to overeat. Researchers from Japan’s Kyushu University published in 2011 in “Journal of Nutritional Science and Vitaminology” found that slow eaters weigh less than those who eat quickly.

13. Don’t Eat When You Are Bored:

One of the easiest ways to lose weight is by eating mindfully and focusing on your food as you enjoy it rather than multitasking while eating. Studies show that people tend to eat more when distracted because they fail to register feelings of fullness.

Researchers at Brigham Young University in Provo, Utah, found that participants ate more M&M candies while watching a movie or television show or playing video games because their attention was focused on the other activity rather than food taste.

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