4 small morning habits to help lose weight naturally

To lose weight sustainably, in addition to dieting and exercising, you also need to maintain some small habits, especially in the morning. These habits help the body begin to adjust its biological rhythm and eating behavior throughout the day.

To promote natural weight loss and avoid gaining weight again, everyone should apply the following small habits in the morning:

Drink 500 ml of water as soon as you wake up

Drinking water and sunbathing are both natural weight loss habits.

PHOTO: AI

Drinking a large glass of water, about 300-500 ml, before breakfast helps fill the stomach temporarily, contributing to reducing the amount of food intake. In addition, water also stimulates metabolism slightly. This is a safe habit, easy to do and helps start digestion, according to the health website Verywell Health (USA).

When combined with a reduced-calorie diet, the habit of drinking 300-500 ml of water before breakfast can also increase weight loss. This habit is cheap, safe and easy to apply for most people.

Choose a protein-rich breakfast

A high-protein breakfast, such as eggs, milk, yogurt, or tofu, helps increase feelings of fullness, reduce afternoon cravings, and limit snacking. As a result, you reduce your total daily calorie intake.

Protein also helps preserve muscle mass when losing weight. This is an important factor in maintaining the basal metabolic rate. If the goal is sustainable weight loss, prioritizing about 20-30 grams of protein for breakfast can bring significant results.

Take a light walk as soon as you wake up

A light walk or short exercise right after waking up helps trigger calorie burning and sets the stage for a more alert energy state for the rest of the day.

Research published in the journal PLOS ONE shows that exercising in a fasted state in the early morning increases the rate of fat burning. The long-term fat loss effect is greater if a healthy diet or appropriate calorie deficit is applied.

There are many gentle activities that people can do when they first get up in the morning, such as stretching or walking. It is best to choose an activity that you can do regularly.

Early morning sun exposure

Exposure to natural sunlight in the morning helps synchronize the body clock, improve the quality of nighttime sleep, and regulate metabolism-related hormones such as melatonin and cortisol.

This is important because circadian rhythm disruptions are linked to weight gain and metabolic disorders. Therefore, morning light exposure is an indirect preventive strategy for maintaining a healthy weight. The recommended amount of sunlight exposure each morning should be 10-20 minutes, according to Verywell Health.

Source: https://thanhnien.vn/4-thoi-quen-nho-buoi-sang-giup-giam-can-tu-nhien-1852511211355577.htm