Losing weight can sometimes seem like a chore. You follow your diet faithfully, but the weight remains stable, and you wonder what you can do to make this difficult journey more efficient and simple. A few lifestyle changes may be enough to help you lose the pounds you want, and those changes can start with your morning routine!
Eat a protein-rich breakfast
The first meal of the day can set the tone for the rest of the day as it can affect your hunger levels. A protein-rich breakfast can reduce cravings and thus help with weight loss. Survey with participants of teenage girls suggests that a high-protein breakfast reduces cravings compared to a moderate or low-protein breakfast.
Protein also reduces levels of the hunger hormone ghrelin. According to a study that compared protein-rich breakfasts to carbohydrate-rich ones.
Drink water
If you start the day by drinking a glass or two of water, you can increase your efforts. Water can help increase your energy expenditure, or the number of calories your body burns, for at least 60 minutes.
Also, drinking water can reduce appetite and food intake in some people.
A study of 24-year-old adults It showed that drinking 500 ml of water reduced the number of calories consumed at breakfast by 13%.
Get out into the sun
As strange as it sounds, exposure to the sun in the morning can promote weight loss.
Exposure to sunlight is the best way to meet your vitamin D needs.
In one study, 218 overweight and obese women took vitamin D supplements or a placebo for one year.. At the end of the study, those who met their vitamin D needs lost an average of 3.2 kg more weight than those whose blood levels of vitamin D were insufficient.
Easy weight loss with morning exercise
Morning exercise can be a great way to shed extra pounds.
A study of 50 overweight women measured the effects of aerobic exercise at different times of the day. Although there was no significant difference in food cravings between morning and afternoon exercisers, morning exercise was associated with higher levels of satiety.
Exercise in the morning it can also help keep blood sugar levels stable throughout the day. Low blood sugar can cause many negative symptoms, including extreme hunger.
To lose weight…sleep
Quality and sufficient sleep is of prime importance for weight loss associated with increased hunger.
A small study even reported that sleep restriction increased hunger and cravings for foods especially high in carbohydrates and calories. Lack of sleep is also associated with increased calorie intake.
In one study, 12 participants consumed an average of 559 more calories after only four hours of sleep compared to when they slept a full eight hours.
Establishing a consistent sleep schedule, along with good nutrition and exercise, is critical to weight loss. Aim for at least eight hours of sleep each night to maximize results.