7 Things to Do When You Wake Up If You’re Trying to Lose Weight

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7 Things to Do When You Wake Up If You’re Trying to Lose Weight

Losing weight is a journey that requires consistency and smart habits. Mornings are a critical time to set the tone for your day, and the habits you establish when you wake up can significantly influence your weight loss efforts. In this article, we will explore effective morning routines that are backed by science and endorsed by registered dietitians.

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1. Drink Water

Water accounts for 60 percent of your body and it is essential for every cell. Because it helps every aspect of your body function properly, drinking water and staying hydrated can help you reach your health goals and even support weight loss. Drinking water when you wake up can support healthy metabolism, aid in digestion, and help you be more in tune with your body’s hunger and fullness cues.

2. Find Time for Movement

Incorporating movement into your morning routine can significantly impact your weight loss efforts. Whether it’s a brisk walk outside, a yoga session, or a quick workout, morning exercise can help kickstart your metabolism and enhance mood. Physical activity in the morning can help increase your energy levels and support a healthy metabolism throughout the rest of the day, too.

3. Eat a Protein-Packed Breakfast

Starting your day with a protein-rich breakfast can help you feel full for longer and reduce cravings later in the day. This is in part because protein promotes satiety and stabilizes blood sugar levels. "Making sure you are eating a breakfast rich in protein and fiber can keep you feeling satiated and full, as well as making you less likely to overeat later in the day," says Crystal Orozco, RD, owner of Vida Nutrition Consulting.

4. Plan For Your Meals

Taking a few minutes in the morning to make a plan for your meals can help set you up for success. Knowing what you’ll eat throughout the day helps make healthier choices easier and can even help save you money on takeout. Meal planning can also help you include a variety of nutrients throughout the day that your body needs to feel its best.

5. Practice Mindfulness

Starting your day with mindfulness practices such as meditation or deep breathing exercises can help reduce stress. Stress management is a crucial component of a successful weight loss journey. Jaime Bachtell-Shelbert, RDN, owner of Wholly Nourished, encourages clients to have a really strong "why" to carry them on their weight loss journey. "Doing a mindfulness practice each morning to reinforce that ‘why’ can be really powerful. Take a few minutes in the morning, about 3 to 5, to do deep breathing exercises while focusing on your why and setting your intentions for the day," she says.

6. Avoid Sugar-Sweetened Beverages

Starting your day with drinks that are high in added sugar (like soda, sweetened energy drinks, or sugar-sweetened coffee or tea drinks) can lead to energy crashes and increased hunger later on. Sugar-sweetened beverages can spike your blood sugar levels and can be high in calories but don’t keep us feeling full for long, which can lead to weight gain over time.

7. Start Your Day With Fiber

Fiber is another crucial nutrient that can help support weight loss. It aids in digestion, promotes satiety, and helps maintain steady blood sugar levels. Adding fiber to your breakfast can keep you full longer and can help support a healthy gut, which is important for healthy digestion and more. Incorporating fiber-rich foods like fruits, nuts, seeds, and whole grains in your breakfast can help you reap the benefits.

The Bottom Line

Incorporating these habits into your morning routine can provide a strong foundation for your weight loss journey. From staying hydrated and eating a balanced breakfast to practicing mindfulness, these strategies are backed by science and experts in nutrition. Remember, consistency is key, and small changes can lead to significant results over time.

FAQs

Q: What is the most important habit to start my day with?
A: Drinking water is a crucial habit to start your day with, as it helps support healthy metabolism, aids in digestion, and helps you be more in tune with your body’s hunger and fullness cues.

Q: Can I still lose weight if I don’t exercise in the morning?
A: While exercise is an important component of weight loss, it is not the only factor. Eating a balanced breakfast, staying hydrated, and practicing mindfulness can also support your weight loss efforts.

Q: What should I eat for breakfast to support my weight loss goals?
A: Eating a protein-rich breakfast can help you feel full for longer and reduce cravings later in the day. Incorporating fiber-rich foods like fruits, nuts, seeds, and whole grains in your breakfast can also support healthy digestion and satiety.

Q: How can I make sure I’m staying hydrated throughout the day?
A: Drinking water throughout the day is key to staying hydrated. Aim to drink at least eight glasses of water per day, and make sure to drink water with each meal.

Q: Can I still have sugar-sweetened beverages if I’m trying to lose weight?
A: It’s best to avoid sugar-sweetened beverages altogether, as they can lead to energy crashes and increased hunger later on. Opt for low- or no-added-sugar beverages like water, seltzer, or unsweetened tea or coffee instead.