Want to Lose Weight? Adopt These Simple Morning Habits

By The Captain July 16, 2019

Want to Lose Weight wellness captain

Want to Lose Weight?

Is it really possible to lose weight with only a few small changes? The answer is a big fat yes (pun intended). Small steps lead to great achievements and what better time to start taking them if not first thing in the morning.

So, trade in your usual morning habits for these simple but fat-blasting ones and achieve your weight loss objectives in fun but effective ways. It’s time to rise and shine to a new you!


Enjoy a high-protein breakfast

Breakfast is the most important meal of the day for a reason. It can make or break your eating choices for the entire day. A high-protein breakfast may help in boosting satiety and tamping down the hunger hormone, aka ghrelin, which controls appetite.

Being satisfied for several hours equals less calories consumed in between or even at other meals throughout the day. Moreover, protein speeds up metabolism more than carbs or fat, thus helping with weight loss more efficiently.

Get inspired by the plethora of breakfast recipes in our exclusive 14-Day Atkins Meal Plan!



Don’t forget about water

Enhanced weight loss and minimal effort. That’s what drinking water in the morning is all about.

According to studies, water is a good way to increase energy expenditure and the amount of calories you burn. People who drink two glasses of water half an hour before eating breakfast manage to curb calories significantly at the first meal of the day.

In addition to keeping you hydrated, water boosts satiety while being calorie-free.



Enjoy the sunlight

Did you know that sunlight is the largest source of blue light? Many people associate blue light with electronic devices and negative effects but natural blue light from the sun is actually very beneficial.

Exposure to morning sunlight helps your body synchronize its internal clocks and have a better control of the appetite and satiety hormones. In addition, it can help kickstart your metabolism and start burning fat.

So, open the curtains or bask in the morning sun for 10-15 minutes if you want to influence your weight loss in a natural and pleasant way.



Sneak in some exercise

When it comes to working out, many specialists often recommend it in the morning. That’s because it can generate a big snowball effect and set the mood for your entire day.

At home or at the gym, physical activity in the morning triggers the release of endorphins and makes you feel more determined in completing your daily tasks with a positive outlook. More than that, it can help you boost your metabolism and burn more calories for the rest of the day, as part of the excess post-exercise oxygen consumption phenomenon.

Morning exercise is also said to regulate blood sugar levels, preventing negative symptoms such as excessive hunger.



Spice up your commute

If working out is not your thing, you can still be active without hitting the gym. Instead of driving your car to work, which is not doing your waistline any favors, try something else. Biking, using the public transportation or walking to work, if you’re lucky enough to live close by, are all quite efficient in helping you lose weight.

You don’t even have to do it every day. A few times a week is enough to lower your body mass index and body fat.



Step up on the scale

According to studies in recent years, weighing yourself every morning can be beneficial for weight loss. That’s because it can help you become more motivated and improve your self-control.

In one particular study, individuals who weighed themselves every day managed to lose around three times more weight and body fat than those who did not step on the scale so frequently.

For optimum results, the best time to weigh yourself is immediately after you wake up and go to the bathroom. If you’re not fond of using the scale, find out here how to track your weight loss in other ways!



Pack your own lunch

Time flies, especially in the morning. And packing your lunch might seem time consuming but it will help your waistline and your wallet in so many ways that you’ll never want to eat out ever again.

First of all, planning and packing your meals translates into a better control and quality of what you eat. You get to pack exactly what you like and know the exact quantities, without risking the consumption of ingredients that might be packed with calories. An extra of 200 calories per every meal you eat out, to be more precise.

For simple yet delicious lunch ideas, see our 14-Day Keto Meal Plan or 14-Day Vegan Meal Plan.


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Wellness Captain