A goal for more than 50% of the people, weight loss is not so easy when you actually start working on it. With the internet providing 100 bluffs every day claiming that there to be a magic trick to lose weight. But without exercise by eating one pill or another, it has become hard to know what to believe. And the fact is that only by reducing your diet or giving up on certain foods cannot help you lose weight healthily. And even there is no magic ingredient for weight loss. But rather you need more than that, you need a complete weight loss routine to abide by. You can start your daily routine by the best morning habits for weight loss that will surely help you to lose weight naturally, which we have mentioned below.
Morning Habits For Weight Loss :
1. Eat high protein breakfast
Breakfast is called the most important meal of the day and so it is if you wish to lose weight. Many people believe that skipping their breakfast is going to help them lose weight. But the reality is quite the opposite, as a good breakfast can actually help you lose weight. But that doesn’t mean that you can have a big fat burger or a slice of cake and call it a good enough breakfast. It’s important that your breakfast is nutrition filled and if you want to lose weight it should really be protein-filled.
A good protein-filled breakfast includes ingredients like eggs, tofu, greek yoghurt, etc. that will help you feel fuller for longer. And thus keeps you from that frequent snacking all day. This is because protein helps reduce the levels of ghrelin, also known as the hunger hormone of the body. And so increases the number of hormones like peptide YY, GLP-1, etc. that help you feel full for longer. And thus cause you to eat less during the day. So, skip your daily cereals and get a good egg salad to start your day.
You can also include a high protein milkshake in your breakfast like Nutrasphere’s Rose Sabja milkshake . It has a 30% protein content and along with with that the goodness of Sabja seeds that work as a natural fat burner and help you reduce weight quickly.
2. Drink plenty of water
An advice almost everyone must have heard is to drink more and more water every day. Well, we are advising you the same, but not just to keep you hydrated through the day, but to lose weight too. Drinking more water can actually help you lose weight naturally and permanently. This is because drinking water before every meal helps you eat less during the meal. And hence maintain a healthy weight as water works as an appetite suppressant, thus making you eat less. Plus if you drink more and more water through the day, it also helps you feel full for longer.
Besides this, drinking water enhances your metabolism, helping your body burn calories easily. So, remember to drink more water when hitting that gym. Also, making water the major liquid intake of the day also means that you will stay away from those calorie-filled sodas which do nothing but adding more numbers to your weighing scale. Lastly, water helps remove wastes and toxins from the body easily, thus reducing bloating, making you gain a slimmer waist easily. You can say that water works like a magic potion when it comes to losing weight.
3. Weigh yourself regularly
Scared of getting on that weighing scale? Well, you shouldn’t be, because weighing yourself regularly can help you lose weight. Sounds a little bizarre, but it’s true. Studies show that adults who regularly weigh themselves lose weight considerably more than those who don’t. This is because weighing yourself from time to time helps you track down the trend of weight loss or weight gain of your body. If you are on a weight loss diet or have made a complete diet and workout plan for yourself to abide by. Then regular weighing can help you determine whether or not your diet plan is working for you.
Weighing yourself regularly may be weekly or daily can help you understand what you should add or reduce from your diet to lose weight easily. If you notice you have reduced some weight from your last weighing, it helps keep you motivated to lose more and more weight or to stick to a certain diet that helps in weight loss. On the other hand, if you notice weight gain from your last weighing, you can then make corresponding changes in your diet to help you lose weight. So, make that weighing scale your best friend and lose weight faster.
4. Squeeze in some exercise
Exercise is the most important component to help in weight loss. You cannot simply lose weight by eating less or eating right unless you include some exercises in your daily routine. But, this doesn’t mean you have to spend hours in the gym. A little workout at home or jogging daily along with the right diet can work just fine for losing weight. Studies show that at least 30 minutes of physical exercise every day combined with the right diet can help you lose weight considerably well and in a healthy way. It also helps enhance your metabolism and makes you feel active all day long.
Losing weight basically means burning more calories than you consume, and exercise helps you do just that. Even if you don’t have much time to hit the gym or do rigorous exercise every day. Starting a 30 minutes workout daily can help you shed those pounds equally well. Exercising doesn’t necessarily have to mean gymming, you can do anything from jogging or cycling to yoga, swimming and even dancing if you enjoy it. As long as your exercise routine strains you physically and helps you lose weight, it’s good.
5. Get adequate sleep
Your everyday weight loss routine shouldn’t start early morning, but rather on the night before. A good night’s sleep is as important as exercise for weight loss. Tired from our hectic work throughout the day, we often sleep less than we actually should and thus feel tired and lazy the day after. And then our first instinct is to get a large coffee to keep us up through the day adding more calories to our diet. Moreover, not getting enough sleep makes us feel too tired to exercise and rather gives junk food cravings, which leads to major weight gain. For weight loss getting enough sleep is highly necessary and you should ideally get 7-9 hours of sleep daily.
Getting enough sleep will help you stay more active the next day and thus stay on track with your weight loss routine. So, you should manage your daily routine and make enough time to sleep. Plus, try to destress as much as you can before sleeping, because if you’re up most of the night or are sleeping in small intervals, it isn’t really good sleep. You need to sleep like a baby, a calm and deep slumber. So, take a warm bath and switch off the internet before you hit the sack and that will help you get some peaceful sleep. Remember the mantra; sleep more, weigh less.
6. Switch up your commute
If you have a very hectic work schedule and you don’t get enough time to exercise or exercise less, we have another great habit to help you lose weight. Just switch your commute to work. Give up on driving a motor vehicle or getting a cab to work and simply cover the distance on foot or through public transport. This will help you reduce a considerable amount of fat and also help reduce your BMI, giving you a healthier body.
Now, this happens because while you’re simply travelling to work, at the same time you get a little exercise. So, if your workplace is quite near to your home, you can simply walk to work every day and if it’s at a distance you can maybe cycle there. Walking or cycling to work can help you lose weight. Now, what if you live far from your workplace? Well, take some public transport then, because unlike a cab or your personal vehicle, public transport will never pick you from your home or drop you at your workplace. You would still have to walk some distance from your home to your office, causing you to do some exercise and thus helping you lose weight. But this still can’t be sufficient, we would still recommend you to make a daily exercise routine to better help weight loss.
7. Start tracking your intake
Tracking only what you weigh isn’t enough to lose weight successfully, you also need to track what you eat. You need to track all the calories you intake during the day and also the calories that you burn. This way you can keep a track of how well your weight loss routine is working and whether or not you are doing as good as you should. Moreover, it can help you understand what you should eat and what foods you need to give up on.
Now, how do you track your intake? Simple, you manage a food journal or food diary. Everything you eat all through the day and the amount of exercise you do, you keep a track of it all. And at the end of the day, calculate the number of calories, fats & carbs you consumed & burned in the day. So, if you aren’t burning more calories than you are consuming, you would know you need to pump up your exercise routine. Also, you would be able to track down which food habits are making you gain weight and work on them.
This way you won’t even have to keep away from the food you love as even if you consume more calories, once, you can exercise and make up for it later. You would also be able to decide how close you are to achieving your weight loss goal and thus achieve it much more easily. Thus, managing a food diary can help you lose weight.
These morning habits will help you to lose weight if you keep following it persistently. Though weight loss might seem like a very onerous task, once you understand a way to manage your weight and build a routine accordingly, you can do it quite easily.
Prakash M Rao is a clinical biochemist from Institute of Science Mumbai who also is an MBA in Marketing was an Associate Editor of the magazine “ Foods & Drinks” and CEO of NutraSphere currently handles a variety of consultancy assignments in foods, pharmaceuticals & cosmetics as a CEO of a multi-faceted company Zantech.