If you are trying to lose weight, did you know that your morning routine can have a big impact on weight loss? In fact, what you do—or don’t do—before starting your day can either set you up for success or make it harder to stay on track later.
Here are four things that dieticians and other experts recommend you do before 9 am every morning to help you achieve your weight loss goals.
- Make Sure You Get Enough Sleep
If you like getting a jump-start on the day, you might be tempted to set your alarm for the crack of dawn. However, skimping on sleep can derail your weight-loss goals. Getting less than the recommended seven hours of sleep doesn’t just leave you feeling groggy. “Inconsistent sleep habits can lead to increased appetite, poor food choices, and an overall increase in calories,” says Mandy Enright, M.S., RDN, a registered dietitian and author of 30-Minute Weight Loss Cookbook.
- Drink a Glass of Water
How often do you get halfway through the day only to realize you haven’t had a single drop of water? Or, maybe your first stop after rolling out of bed is the coffee maker? Getting into the habit of drinking a glass of water right after you wake up can do more than just help you meet your daily water goals. It can also do good things for weight loss.
Drinking a glass of water within 30 minutes of waking can support digestion, increase metabolism, and prevent dehydration, which can sometimes be mistaken for hunger. It may even reduce cravings and make it easier to make healthier choices for the rest of your day, she adds.
- Eat a Protein-Rich Breakfast
We know you’ve heard it before, but breakfast is important! But not just any breakfast. If your go-to is a plain bagel or sugary cereal, it might be time for an upgrade. Research consistently shows that a high-protein diet can support weight loss by preventing overeating and late-night snacking. Why is it so effective? “Starting your day with a protein-rich breakfast can support weight loss by keeping you fuller for longer, reducing cravings, and helping you eat fewer calories throughout the day,” says Melissa Mitri, M.S., R.D., a registered dietitian.
Protein also helps by reducing hormones that make you hungry while simultaneously increasing hormones that tell your brain you’re full. It additionally plays a key role in preserving calorie-burning lean muscle mass, adds Mitri.
- Get Moving
Exercising in the morning helps with weight loss in multiple ways. “Some research suggests morning movement can help boost fat-burning, rev up the metabolism, and improve appetite control,” says Mandy Enright, M.S., RDN, a registered dietitian and author of 30-Minute Weight Loss Cookbook. She points to one study that found people who exercised moderately or vigorously in the morning had lower BMIs and a smaller waist circumference than people who worked out later in the day. This may be because, in a fasted state, your body is more likely to tap into fat stores for energy.
Morning workouts may have another benefit that has nothing to do with burning fat or calories. “Research has found that morning exercise is more likely to lead to positive food choices throughout the day, promoting more energy and overall healthier habits, she adds.
