It's no secret that a regular exercise and a well-balanced diet are two pillars of every successful weight loss. There is, however, a third, often overlooked factor, which might kickstart the whole process. We are, of course, talking about morning habits, a set of rituals we do as soon as we wake up. Do the right things, and you'll meet your weight loss goals in no time, but if you are continually making the same old mistakes in the morning, your weight loss could end before it even began.
So, knowing that the first step is, of course, recognizing the problem, we have composed a list of 15 often-overlooked morning habits that obstruct your weight loss.
Sure, a good old sleep is crucial for your health, but you should not, by any means, overdo it. Unless, of course, you want to gain weight. Because, according to a recent study, sleeping more than 10 hours in a row can do you just as much damage as lack of sleep can. Whatever the case, the result is just the same: higher body mass index (BMI). Not to mention the fact that too much sleep increases your cortisol level. And releasing this stress hormone, as you probably know from experience, almost always leads to overeating.
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Surprising as it may sound, not getting enough sunlight, especially in the morning, can stand in the way of your weight loss. A study, published in the journal PLOS One has shown that just 20 to 30 minutes of daylight is enough to boost your metabolism and affect your BMI in the long run. According to the results of this study, people who got to enjoy morning sunshine showcased a much lower BMI than those who were not exposed to the sun, no matter how much they ate. And if that's not enough for you, there was another study conducted in 2014 and published in Diabetes magazine that showed that ultraviolet (UV) radiation suppresses obesity independently of vitamin D.
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If you are like most people, then you probably have a bit of love-hate relationship with your scale. When you are losing weight, it's your best friend and the source of your happiness, but if you by any chance gain weight despite all the effort, you would rather throw it out of the window. We've all been there. There is just one way to put it: If you want to keep yourself motivated, the best way to do that is to track your measurements. And you better do it first thing in the morning and be done with it. By keeping a constant check, you allow yourself to make necessary changes if you don't see the progress.
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If you want to lose weight, you need to eat less, so you might just as well skip one meal, and if it's one meal better make it the first one. Just skip breakfast, and the lunch will come soon enough. Right? Wrong. You shouldn't by any means skip breakfast because it's, by far, the most important meal. And many studies have confirmed that a healthy and a well-balanced breakfast stabilizes the glucose levels, as well as your cortisol thus preventing cravings later in the day.
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You might be wondering what making your bed in the morning has to do with losing weight. It's not like it burns calories. As silly as it may sound, this seemingly unimportant activity can help you lose weight because it improves willpower, according to Charles Duhigg, the author of The Power of Habit.
Interestingly enough, the results of A National Sleep Foundation survey have also confirmed the importance of making the bed by showing that bed-makers are 19 percent more likely to get a good sleep that those who skip this activity. And a sound sleep, as we all know, often leads to a lower BMI.
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As we mentioned above, oversleeping can lead to weight gain and so can getting too little sleep. With that said, it's of high importance for you to set up your alarm correctly. And that means no unrealistic expectation when it comes to your sleep. So next time your alarm clock sounds, make sure not to hit that snooze button because it will only result in oversleeping that could subsequently lead to a weight gain.
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Your time in the morning is precious, and that is especially the case if you are trying to lose weight. So checking your phone as soon as you open your eyes probably isn't the best idea if you want to achieve your goals.
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Exercising is, as we all know, one of the two pillars of every successful weight loss. But what you probably don't know is that exercising in the morning can help you take your weight loss game to a whole new level.
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Nowadays, most jobs require you to dress well, but a tight suit and high heels do you no good when it comes to weight loss as they prevent you from taking the stairs. Not to mention that these type of clothes will make you want to skip those quick walks after lunch that can prove very useful when you are trying to lose weight. So if you are looking to achieve your goals, consider wearing more comfortable clothes.
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One of the best ways to reduce cortisol levels is to meditate in the morning. That's, after all, why most weight loss experts advise people to practice meditation as soon as they wake up. Whether it's about doing some light exercises or just deep breathing or listening to some relaxing music, you don't want to miss out on an opportunity to reduce your cortisol and ultimately lose weight.
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According to most studies drinking a glass of water first thing in the morning is the best thing you can do for your weight loss. And if you want to be even more successful in losing weight, you can add lemon juice and honey to your glass of warm water.
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Sure, drinking a cup of coffee or two can help you a great deal, especially with those boring activities. But drinking a gallon of coffee is far for healthy, and if you add sugar or milk, you might end up gaining weight.
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If you bury yourself in activities in the morning, it will make you feel like there is not enough time. That feeling will only make you anxious which will ultimately lead to weight gain. The best advice here is to wake up 20-30 minutes earlier than you usually would so you can do things one by one.
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If you are losing weight, you don't want to miss out on an opportunity to have a healthy breakfast rich in protein, healthy fat and fiber. With that said, you need to avoid any processed food such as pancakes, donuts, sandwiches as much as you can.
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If your mornings are a bit busy and you don't have time for a full exercise, you should at least stretch for at least 20 minutes. It will help you clear your mind and prepare your body for the rest of the day.
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