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Did you know that you can lose weight just by changing
your morning routine? According to a recent research, your morning routine can make you lose weight. No matter what you
missed your diet the day before, every morning offers a new beginning to meet
your goals in diet and exercise. In addition, several investigations show that
"morning people" are more likely than night owls to lose significant
amounts of weight and not recover it.
If what you are looking for is to lose those extra
kilos without so much effort, it would be ideal to know the 7 morning habits to achieve permanent
weight loss. Morning habits to lose weight
7
morning habits to lose weight
1. Take the morning
sun
The morning sunlight is full of blue light, which is
best to help set the body's internal clocks or circadian rhythms. These
internal synchronization devices need to be synchronized because they control
the hormones that stimulate hunger and satiety, as well as metabolism.
It is believed that unsynchronized body clocks explain
why shift workers and night owls are more
likely to be overweight or obese. Therefore, try to sunbathe at least 20
minutes early in the morning.
Sunlight in the morning will help change your hormones to increase fat burning and r echazar hormones
that stimulate hunger and appetite.
2. Stay active
There are reasons why it is often recommended to
exercise in the morning. First, there are fewer distractions to attend the gym.
In addition, a study published in the Medicine & Science in Sports &
Exercise found in a study conducted among 45 women that a vigorous walk of 45
minutes in the morning was associated with an increase in physical activity and
a decreased desire to eat.
The second and biggest advantage is that morning
workouts are one of the best ways to improve your mood. This can translate into
a positive attitude to make changes in
your diet and lifestyle that are necessary to lose weight. 7 morning habits
to lose weight definitely
3. Eat protein
A breakfast with an optimal amount of protein can help
increase satiety and decrease the hunger
hormones, keeping you satisfied for several hours. In addition, protein
helps increase metabolism much more than carbohydrates or fat.
For greater satisfaction and benefits for muscle
development, try to get 25 to 30 grams of protein at breakfast. The protein choices for breakfast including
eggs, natural Greek yogurt, nut butter and chicken or turkey sausage. Morning
habits to lose weight
4. Weigh yourself
frequently
Several studies in recent years have confirmed that frequent or daily weightings are beneficial
for weight loss. A study published in The Journal of the Academy of
Nutrition and Dietetics reports that dieters who weighed daily lost
approximately three times more weight and body fat compared to participants who
weighed less often.
The best way to weigh you is immediately after getting
up and going to the bathroom. Or weigh
each day with the same amount of clothes to get more accurate results.
5. Sleep a little more
Sleeping
more can help you lose weight. In a study published in
Appetite, researchers increased participants' sleep time by an additional 90
minutes per night. It was found that, with more sleep hours, the appetite of
the participants decreased by 14% and the cravings for junk food decreased by
62%.
On the other hand, the American Journal of Clinical
Nutrition discovered that when subjects were made to reduce their sleep from
seven hours per night to four hours they ate, on average, about 300 more
calories the next day.
So, how much should you sleep? Experts recommend
developing an established sleep routine that allows you to get at least seven
hours of inactivity every night. Sleep a little more to lose weight
6. Drink water
Before breakfast, he acquires the habit of drinking
two glasses of water. Water will not only help you rehydrate after you have not
drunk anything during the night, but it can also help you control the calories
in your first meal. Several studies indicate that those who drink more water
have a lower Body Mass Index (BMI) and gain less weight over time.
A study published in the journal Obesity found that
overweight people lost 44% more weight by simply drinking two glasses of water
about 30 minutes before each of their three main meals. And is that, despite
being free of calories, water helps improve satiety. Drink water to lose weight
definitely
7. Create your own
snacks
Free food is a common benefit in many offices today,
but by eating there you can buy too many calories and carbohydrates. Instead of
relying on the unhealthy options commonly available in offices or vending
machines, take time in the mornings to pack
your own snacks.
Healthy options include everything high in fiber or
protein, such as apple slices with nut butter, cottage cheese with fresh fruit,
a bowl of Greek yogurt, freshly cut vegetables with hummus, or a cup of lentil
soup.
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