8 Good Morning Habits for Weight Loss

1. Eating a protein-rich breakfast is beneficial for weight loss

In one study, eating a high-protein breakfast was more effective at reducing post-meal cravings than eating a regular breakfast. Another study found that eating a high-protein breakfast was associated with less body fat gain, as well as reduced daily food intake and hunger compared to a regular breakfast, which may be beneficial for weight loss.

In fact, protein can help with weight loss by reducing levels of ghrelin, a hunger hormone that increases appetite. To start your day right, consider protein sources like eggs, Greek yogurt, cottage cheese, nuts, and chia seeds.

Eating a high-protein breakfast is linked to less body fat gain.

2. Drink plenty of water

Water can help increase energy expenditure for as little as 60 minutes. One study found that drinking 500ml of water increased metabolic rate by an average of 30%. Another study found that overweight women who increased their daily water intake by more than 1 litre without making any other changes to their diet or exercise routine lost an additional 2kg over a year.

Additionally, it is known that drinking water reduces appetite and food intake.

3. Weigh your body daily

Studies have shown that weighing yourself daily is associated with greater weight loss. This is because it helps develop healthy habits and behaviors that can promote weight loss. If you want the best results, you should weigh yourself first thing in the morning.

4. Get enough sunlight

Sun exposure is the best way to meet your vitamin D needs. Some studies have shown that getting enough vitamin D can help with weight loss and prevent weight gain. However, the amount of sunlight needed can vary depending on your skin type, the season, and where you live.

Getting enough vitamin D may help with weight loss and prevent weight gain.

5. Practice mindfulness

Mindfulness has been shown to promote weight loss and healthy eating habits. It is the practice of focusing fully on the present moment and paying attention to your thoughts and feelings. Sit comfortably in a quiet space for 5 minutes each morning and focus on your senses.

6. Exercise in the morning

In a study of 50 overweight women, the effects of aerobic exercise were measured at different times of the day, with no significant differences in appetite levels between those who exercised in the morning and those who exercised in the afternoon.

But people who exercise in the morning feel fuller. Morning exercise may also help keep blood sugar levels stable throughout the day.

Walking, cycling and using public transport are linked to weight loss.

7. Change your mode of transportation

Driving is the most convenient way to get around, but studies have shown that walking, cycling and using public transport are linked to weight loss and a reduced risk of weight gain. You can increase your weight loss simply by changing your mode of transport, even a few times a week.

8. Keep a food diary

Keeping a food diary to track what you eat throughout the day can be an effective way to promote weight loss. A study that tracked the weight loss of 123 people over a year found that keeping a food diary was associated with greater weight loss.

Another study found that participants who regularly used a tracking system to self-monitor their diet and exercise lost more weight than those who did not.

Source: https://giadinh.suckhoedoisong.vn/8-thoi-quen-buoi-sang-tot-cho-viec-giam-can-172240715140433214.htm