This article highlights eight-morning habits that will bring quick success to your weight-loss efforts. These habits will help you lose weight as well as keep your body healthy.
1. Drink half a liter of water on an empty stomach
You can drink half a liter or two full glasses of water in the morning before breakfast. It will make the stomach feel a little full, so even if you don’t eat much at breakfast, you will feel full. Also, since water has no calories, it does not add weight at all. So you can drink half a liter of water before breakfast without any worries.
This technique can be used at other times of the day as well. If you drink half a liter of water before eating and then start eating, you may feel full even if you eat less than what you normally eat. Thus, this habit will help with weight loss.
Many people think not to drink water before eating, but if you do, you should drink it at least half an hour before eating. Otherwise, there will be digestive problems. There is no scientific evidence for such ideas or suggestions.
However, if you are not in the habit of drinking two glasses of water in the morning, increase the amount slowly. It may feel a bit uncomfortable at first but don’t worry. This discomfort will disappear within a few days.
2. Fix snacks or breakfast throughout the day
When we are very hungry, we often eat unhealthy food, leaving no time to think about whether the food is healthy or not. Maybe singara, puri, jillapi, or coke—whatever is within reach is eaten. Almost everyone knows that these are not very healthy foods, but it becomes difficult to control the cravings.
An effective way to combat this tendency is to think about what to eat for breakfast in the morning. When you go out of the house, you can take a box of fruits, cucumbers, carrots, or tomatoes with you. It can be eaten during breaks.
You can keep 7-8 almonds in a packet. Besides, breakfast can be any healthy and delicious homemade food. Planning in the morning or having something to eat with you may make it a little easier to resist these unhealthy food cravings.
3. Walking to work or school in the morning
You can walk in the morning to work, to the market, or to take the child to school. If the distance is long, start small. Then slowly increase the amount of walking. Try to walk fast while walking.
If you are in the habit of taking a rickshaw, you can walk down the last 10 minutes of the road a little earlier. If you take the bus, you can get off 1-2 stops earlier and walk the rest. Practice parking the car 10 minutes early and walking the rest of the way. Gradually increasing the amount of walking will make the process easier for you.
If exercise can be started little by little between daily work and commuting, then the habit of exercise will become a routine of daily life. Regular exercise is essential not only for weight loss but also for maintaining weight after weight loss and maintaining a healthy body.
4. Drinking tea and coffee without sugar
If you are in the habit of having tea and coffee in the morning, then try to have them without sugar. Sugar easily adds extra calories, which can lead to weight gain. There is no need to eat sugar separately to be healthy. The body does not get any special nutrients from sugar. So the more sugar can be avoided in a healthy diet, the better.
Reducing sugar intake in tea and coffee or eliminating the habit of consuming sugar will help you lose weight more. It may feel a little bad at first because of a lack of habit, but slowly you will start liking tea and coffee without sugar.
Many people have a habit of eating biscuits with tea. Biscuits are not very sweet to eat, but they usually use a lot of sugar, flour, and fat to make them. So most biscuits are high in calories. So if you want to lose weight, it is better to avoid eating biscuits with tea.
5. Weighed in the morning
Studies have shown that people who weigh themselves regularly are more successful at losing weight. Randomly weighing yourself a handful of times a year may give you a temporary desire to create healthy habits the next day, but you lack the emotional motivation and commitment to continue the process regularly. So get up every morning and measure your weight to keep your weight under control.
The rule of measuring weight is to take the bathroom in the morning on an empty stomach. Try to measure your weight wearing the same clothes or similar clothes every day. The weight can then be plotted on a chart or calendar. Moreover, various apps are available on the phone where weekly, monthly, and yearly weights are shown in graph form. You can save weight on these too. In this way, you can easily check whether the weight is increasing or decreasing.
If you are not losing weight after following healthy habits, finding out the reason can help you make changes accordingly. It’s true that weighing yourself won’t make you lose weight, but weighing yourself at the start of each day will get the action points rolling in your head. As a result, you might decide to walk a little more or not eat fast food for a day. These will play an important role in your weight loss.
Weighing yourself every day can cause some anxiety. If this is the case for you, instead of measuring every day, you can measure every few days or on a specific day of the week.
6. Exercise in the morning
Everyone knows that exercise should be done to lose weight. But many times, in the busyness of the day’s work, it is not possible to do it. So it is better to do the exercise in the morning.
Any type of exercise can be done, such as jumping rope, brisk walking, running, squatting, and weight lifting. Choose the exercise that is convenient and you like and do it in the morning. At the beginning of the day, you will feel like you have completed a big task. This motivation will also help you stay positive throughout the day and make healthy food choices. You can exercise again if you have time in the afternoon.
7. Get enough sleep
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Sleep is as important as food and water every day to stay healthy. Sleep is not only necessary for rest. During sleep, the brain is active and performs many important tasks.
Sleep has an important relationship with weight loss. Many studies have shown that less sleep is associated with being overweight, which can be caused by a number of factors. Lack of sleep can lead to increased hunger, overeating, and cravings for foods high in fat or carbohydrates. If you wake up at night, you may want to eat something again.
In addition, lack of sleep can make you feel tired during the day, which may lead to a loss of interest in exercising or taking time to eat good food. Wants to eat fast food or processed food. Lack of sleep day in and day out can lead to stress, which can lead to weight gain in many ways.
Overall, adequate, consistent sleep is essential, even during weight loss. Generally, adults need 7 to 8 hours of sleep. Get up in the morning and calculate how long you slept. If it turns out that you are getting less sleep, then you need to change your sleep routine.
8. Setting action points for each day
After weighing in the morning, you can decide on a specific action point for that day. If followed properly, this habit will help with weight loss. An Oxford University study highlights the importance of this action point. The study was conducted on 100 overweight people.
In the study, these 100 people were divided into two groups, and one group was asked to measure their weight every morning. Another group was asked to weigh themselves in the morning but also to set an action point or task for the day that would help them lose weight.
Such work included:
Today I will not eat any food without sitting at the table or watching the phone. -TV
Today we will go for a walk together without chatting with my friends.
I will not eat anything after 8 p.m. today.
I will walk 10,000 steps today.
From a list of many such action points, they fix any task for that day. So each day they would choose one, and at the end of the week they would think about which activity helped them lose weight the most.
After 8 weeks, the weight loss of each group was observed. Those who were in the first group, i.e., those who only weighed themselves, lost an average of 1 kg. And the second group, who chose an action point after weighing themselves, lost an average of more than 4 kg. That is, both groups lost weight, but the second group lost more than 3 kg!
So start choosing one action point for each day after weighing yourself in the morning.
But if you follow only one point, like abstaining from coke and eating two plates of rice, it will not be possible to lose weight. Focus that day on things you can do naturally to lose weight, such as healthy eating and exercise, plus choose one task from the action points.
