Introduction:
Losing weight is a difficult feat. It takes dedication and hard work to commit to a
new diet plan, let alone follow it perfectly in the midst of all the temptations.
But what if we told you that you don't have to punish yourself for it?
A few small changes to your morning routine will suffice. Of course, it is a fact
that you would also have to maintain healthy habits throughout the day and
maintain a regular training schedule.
Exercise aside, here are some morning rituals to include in your routine so you
can lose weight fast:
1. Sleep longer:
Yes, you heard right. Your restful sleep is as important for your weight as it is
for your mind. Experts say that if you don't get enough sleep, you tend to eat
more during the day and gain more weight as a result. This happens because
lack of sleep lowers leptin levels in your body. Leptin is a hormone that controls
the energy balance in your body. A lack of this hormone upsets this balance,
making you eat more. So, take some time to catch up on your sleep, and put off
those alarm clocks as long as you like. Alternatively, go to bed earlier so you can
get a good night's sleep.
So going to bed a little earlier or setting your alarm clock later to get a little more
sleep can help boost weight loss.
Several studies have found that sleep deprivation may be associated with
increased appetite.
A small study found that sleep restriction increased hunger and cravings,
especially for foods high in carbohydrates and calories.
Lack of sleep has also been linked to an increase in calorie intake.
In one study, 12 participants consumed an average of 559 more calories after
sleeping just four hours, compared to a full eight hours. Establishing a healthy
sleep schedule is a critical component of weight loss, along with eating right and
exercising. To maximize your results, try to get at least eight hours of sleep a
night.
Note: Studies show that sleep deprivation can increase appetite and cravings,
as well as calorie intake.
2. Let in some sunlight:
It has been scientifically proven that receiving sunlight at the right time of day
can regulate circadian rhythms regardless of how much sleep you get. As a
result, your energy balance and hunger hormones are regulated, and you
don't feel hungry as often. It also helps burn fat and lose weight. So open
those curtains as soon as you wake up and enjoy the morning sun for a
good 10-15 minutes.
3. Eat a high-protein breakfast:
There's a reason health freaks love protein: It's the ideal nutrient for weight loss.
Protein keeps you feeling full longer, so you don't have to include a snack
between breakfast and lunch. Scientists say that protein reduces the amount of
the hunger hormone ghrelin in your body. As a result, you tend to have fewer
cravings and feel satiated. Sprouts, lean meat, eggs, and soy are some healthy
options for a high-protein breakfast.
4. Drink a glass of water:
Experts suggest drinking two glasses of water on an empty stomach, as it can
help you lose weight. Proper hydration is really important to start the day.
A glass of water early in the morning does many things for your body. First,
it helps regulate your biological clock and reduces stress. Second, it curbs
hunger pangs and helps lower your BMI (basal metabolic rate), and lastly,
it's good for digestion. Good digestion ensures that you get all the important
nutrients from food and, as a result, stay fit.
5. Practice mindfulness:
Several studies have shown the positive effects of mindfulness on the human
body, specifically through stress reduction and lifestyle enhancement. According
to an article published in Harvard Health, an online resource from Harvard
Medical School, one of the biggest hurdles in any weight loss regimen is finding
the motivation to stick with it. You take a bite out of a cake, feel guilty about
cheating, and then eat two more just for the hell of it. With mindfulness, you can
cultivate self-acceptance and therefore be able to let go of guilt. This also helps
prevent emotional eating, thereby restricting total calorie intake and ultimately
promoting weight loss. Take a few minutes out of your morning schedule to be
present in the moment; you can do it while eating, getting ready, or even on the
way to work.
6. Get some exercise:
Getting some physical exertion first thing in the morning can help boost weight
loss. A study of 50 fat women measured the effects of aerobic exercise at
different times of the day. While there was no important difference in the intake of
specific foods between morning and autumn trampolinists, morning exercise was
associated with an advanced state of malnutrition. Exercising in the morning can
also help keep your blood sugar situation stable throughout the day. Low blood
sugar can beget numerous negative symptoms, including inordinate hunger.
A study in 35 people with type 1 diabetes showed that exercising in the morning
was associated with better blood sugar control. Still, these studies concentrated
on veritably specific populations and showed association rather than occurrence.
More research into the benefits of morning exercise in the general population is
needed.
Note- Some studies have shown that exercising in the morning may be
associated with increased malnutrition and better blood sugar control.
7. Pack your lunch:
Making the trouble to plan and pack your lunch ahead of time can be an easy
way to make better food choices and boost weight loss. A large study involving
more than 554 people found that meal planning was associated with better diet
quality, greater variety in the diet, and a lower threat of rotundity. Another study
found that eating home-cooked meals more consistently was associated with
better diet quality and a lower threat of redundant body fat. In fact, those who ate
home-cooked reflections at least five times per week were 28 percent less likely
to be fat than those who only ate home-cooked reflections three or fewer times
per week. Set aside several hours one night a week to plan and prepare your
meals so that you can grab your lunch and go in the morning.
Note- Studies show that meal planning and eating home-cooked meals are
associated with better diet quality and a lower threat of rotundity.
8. Change your trip:
While driving may be one of the most accessible ways to get to work, it may
not be so good for your midriff. Exploration shows that walking, bicycling, or using
public transportation may be linked to lower body weight and a lower threat of
weight gain. One study followed 822 people for four weeks and found that auto
commuters tended to gain more weight than non-car commuters. Also, a study
that included more than 777 people showed that using public transportation or
active styles of transportation, similar to walking or bicycling, was associated
with significantly lower body mass indicators and body fat chances compared to
the use of private transportation. Shifting your commute to work several times a
week can be an easy way to speed up weight loss.
Note- Walking, cycling, and using public transportation have been associated
with lower weight gain and lower body weight and body fat, compared to driving
to work.
9. Start tracking your food:
A food journal to track what you eat can be an effective way to help boost
weight loss and stay responsible. One study tracked weight loss in 123 people
over time and found that keeping a food journal was associated with a lesser
amount of weight loss. Another study found that actors who used a shadowing
system to examine their diet and exercise on a regular basis lost more weight
than those who did not. Also, a study of 220 fat women showed that frequent
and harmonious use of a tone-monitoring shadowing tool helped ameliorate
long-term weight operation. Try using an app or, indeed, a pen and paper to
record what you eat and drink, starting with your first mess of the day.
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