Morning habits that help you lose excess weight

3 hours ago

What recommendations should be followed to lose weight faster? Some try to eat less, others prefer to strictly restrict food intake during the day, and some eliminate certain products from their diet. However, the secret to a beautiful figure may be related to the first part of the day.

**Do not skip breakfast**

Breakfast is often called the most important meal of the day. This is because skipping breakfast and rushing to work increases the likelihood of eating sweets at the end of the day. A nutritious morning breakfast not only replenishes the body's glucose stores and increases energy levels, but also breaks the overnight fast and helps maintain the figure. According to Better Health, taking time for breakfast in the morning leads to better weight control and reduces the risk of type 2 diabetes and heart disease.

**Choose healthy foods for breakfast**

Better Health recommends that those who want to stabilize their weight consume cereal dishes for breakfast. Also, fruits, nuts, and natural full-fat yogurt are excellent sources of all the substances the body needs. Nutritionists advise against low-fat dairy products. In addition, the healthiest ingredient for breakfast is eggs. It should be consumed with salad, baked beans, vegetables, avocado, and spinach. Healthline notes that a breakfast made from protein-rich foods lowers the level of the "hunger hormone" – ghrelin – in the body.

**Start the morning by drinking water**

This is often called the "minimal method" in weight loss. This is because drinking a glass of water increases energy expenditure, or the number of calories the body burns, for at least 60 minutes. According to Healthline, starting the morning with one or two glasses of water is the easiest way to speed up weight loss.

**Wake up early and prepare food**

Waking up just one hour earlier than usual allows you to prepare not only a healthy breakfast but also a lunch to take to work. Although it is easy to buy lunch or order delivery, preparing it at home makes it easier to track calories consumed and reduce excess amounts. In general, waking up earlier helps to organize the day properly, which in turn encourages healthy habits and making the right decisions.

**Take a walk on the way to work**

From a health perspective, even riding public transport is more beneficial than driving a car. Needless to say, walking or cycling is even more beneficial. A study conducted by the UK National Library of Medicine followed 822 participants for four years and found that those who commuted to work by car gained more overall weight than others. So, the advice is simple: even in the cold season, walking should be made a part of the daily routine. Scientists say that activity and waking up early help to stay alert in cold weather.

**Walk on a sunny day**

Healthline explains this advice as follows: "Sunlight is the best way to meet the need for vitamin D. Some studies have shown that meeting the need for vitamin D helps with weight loss and prevents obesity."

**Do exercises**

If it is not possible to walk to work, time should be set aside for morning exercises. This is a great way to start the day, get energy, and burn calories. There are different views on the effectiveness of sports in weight loss, but personal trainer Bradley Simmonds, who believes in the benefits of morning workouts, says:

"I always recommend exercising at the time that is considered best. But if you can exercise in the morning, it is the best way to start the day. One of the benefits of morning exercise is that it keeps blood sugar levels stable throughout the day, preventing overeating."