Habits practiced in the first few hours after waking up can affect hunger levels, energy, and weight loss efforts throughout the day. Maintaining certain healthy morning habits can help control calorie intake, increase energy expenditure, and contribute to achieving a healthy weight when combined with a proper diet and exercise.
Drink glass of water after waking
After hours of sleep, the body needs to be rehydrated. Drinking water in the morning not only helps with rehydration but also supports weight loss efforts.
According to Healthline, drinking water before a meal can increase feelings of fullness, helping you eat less at breakfast. Water may also slightly boost energy expenditure in the short term, as the body uses energy to warm the water to body temperature.
Eat protein-rich breakfast
A breakfast rich in protein helps you feel full longer and curbs cravings later in the morning. Eggs, Greek yogurt, low-sugar milk, legumes, and lean meats are healthy breakfast choices that help control food intake at subsequent meals.
Choose coffee carefully
Many people are used to drinking coffee in the morning. However, for those looking to lose weight, what matters is not just drinking coffee, but how it is prepared and what ingredients are added. Pre-made or specialty coffee drinks with multiple add-ins can pack a high number of calories per cup, increasing overall calorie intake.
To limit calorie intake, you can use skimmed milk and sugar-free sweetener or drink black coffee. If you are looking to switch things up, green tea is another good option for boosting alertness in the morning. Green tea contains catechins, a group of antioxidant compounds believed to support weight loss when combined with a healthy diet and exercise.
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Black coffee or low-sugar coffee can be a smart choice for weight management. Photo by Bao Bao |
Exercise
Spending 20-30 minutes walking, jogging, cycling, or doing other endurance exercises after waking up can also help with weight loss. Morning exercise involves increasing the feeling of fullness and helps limit overeating during the day. Exercising early in the morning can also help stabilize blood sugar levels.
When blood sugar drops too low, it is easier to feel hungry and experience cravings, making portion control more difficult. If you are not used to exercising, you can start with short workouts and gradually increase the duration and intensity.
Plan meals for the day
Spending a few minutes in the morning to plan what to eat during the day can help limit unhealthy choices when busy. According to Health Shots, preparing lunch or snacks or planning a menu beforehand reduces the risk of overeating or choosing food high in sugar, fat, and calories.
If possible, bring healthy snacks such as fruit, sugar-free yogurt or different kinds of nuts to avoid looking for fast food when hungry.