Starting your day right isn’t just about waking up early; it’s about setting the tone for the day, helping you accomplish everything on your to-do list, including your weight loss goals, by the end of the day. While there’s no one-size-fits-all approach to weight loss, how you start your morning is important.
Here are 17 morning habits to boost your weight loss efforts:
1. Exercise in Bed
Start your morning with some simple exercises that don’t require you to get out of bed. You can do stretches, leg lifts, or some simple yoga poses. These movements can boost your metabolism, help you feel less sleepy, and get you ready for the day.
Doing these exercises improves your circulation and makes you more flexible, and you don’t have to jump right into a high-intensity workout. This is a great option if you find it difficult to get out of bed in the morning.
2. Weigh yourself
Weighing yourself first thing in the morning can help you lose weight. It allows you to track your progress and spot signs of weight changes. People who weigh themselves regularly are more successful at losing weight and keeping it off over time. Additionally, weighing yourself every morning helps prevent weight gain as you age.
For the most accurate results, weigh yourself at the same time every morning, ideally after using the bathroom and before eating or drinking.
On the other hand, if you find yourself obsessing over your weight, this may not be the right method for you. Weighing yourself daily (or weekly) should feel confident, not stressful or discouraging. It’s important to remember that changes in body composition can affect how the scale moves, as muscle weighs more than fat.
3. Eat a high-protein breakfast
Skipping breakfast can lead to overeating later in the day. Choose a high-protein breakfast because protein takes longer to digest than carbohydrates, keeping you fuller for longer and preventing unhealthy snacking.
Eggs, Greek yogurt, cottage cheese, and lean meats are great sources of protein for your breakfast. Plus, starting your day with a high-protein breakfast will help with muscle recovery and growth, which is important when you want to conquer new limits.
4. Drink enough water
Starting your morning with a large glass of water is one of the simplest yet most effective ways to boost your weight loss efforts. Drinking water in the morning helps kick-start your metabolism, aids digestion, and reduces unnecessary hunger.
Plus, drinking enough water will help flush toxins from your body and keep your organs functioning optimally. You may also find that a glass of water is just as effective as a cup of coffee for your morning bathroom routine.
If you don’t like plain water, consider adding lemon to your morning water, as it helps detoxify and awaken your senses.
5. Switch between hot and cold water in the shower
Taking a contrast shower improves blood circulation and burns fat. Start with warm water, then switch to cold water, then repeat. The sudden change in temperature helps you wake up and boost your immune system. It also helps reduce muscle soreness, especially after a morning workout.
This habit helps you feel refreshed for the day ahead and promotes weight loss and long-term physical health.
6. Exercise for 20 minutes
A 20-minute morning workout can significantly improve your weight loss journey. Morning workouts wake up your body and boost your metabolism, helping you burn more calories throughout the day. One study found that exercising between 7 and 9 a.m. was associated with a lower BMI than exercising in the afternoon or evening.
Just twenty minutes of any physical activity each morning, whether it’s walking, jogging, HIIT, or yoga, can improve your fitness, strength, mood, and help you sleep better. Plus, it can reduce the risk of skipping your next workout due to a busy schedule and other commitments.
7. Thigh Massage
Massaging your thighs every morning can help loosen tight muscles and improve circulation, helping your muscles recover faster after a workout. Gently massage any knots and soreness with a foam roller or massage tool. You can also do a self-massage by hand with any massage oil.
It can increase flexibility, prevent injury, and improve muscle function. It also helps with lymphatic drainage and reduces swelling. Adding this exercise to your morning routine can help you feel relaxed and rejuvenated all day long, while also supporting your fitness and weight loss efforts.
8. Drink Green Tea
Adding green tea to your morning routine can have many benefits for weight loss. Green tea is rich in antioxidants, mainly catechins, and is known to boost metabolism and burn fat. Drinking green tea before or after breakfast can boost your metabolism, helping your body burn more calories throughout the day.
In addition, green tea can be a pleasant and hydrating beverage that keeps you full, reducing the urge to snack between meals.
9. Practice meditation
Starting your day with mindfulness or meditation can help you lose weight by clearing your mind and reducing stress. Just a few minutes of focusing on your breathing can help you feel positive and balanced all day. It helps control stress eating by reducing stress hormones, making it easier for you to make healthy food choices.
Regular meditation also helps you become more aware of when you are hungry or full, preventing overeating. Adding mindfulness to your day will help you make better choices and focus on eating and after.
10. Plan your meals
Planning your morning meals helps you eat healthier throughout the day. This means eating a balanced breakfast, preparing a nutritious lunch, and choosing healthy snacks. Meal planning helps you avoid reaching for fast food or snacks when you’re hungry and helps you eat mindfully.
Knowing what and when you’re going to eat ensures you’re getting the nutrients you need and supports weight loss. It also helps you avoid making unhealthy choices at the last minute and reduces stress about eating.
11. Keep a food diary
Keeping a food diary, recording everything you eat and drink each day, can help you lose weight. This is a great way to track when you crave junk food (hello, stress eating!) or perhaps overindulge at parties.
Plus, it can tell you if you’re lacking in certain key nutrients. To be effective, keep a detailed and accurate diary. Write down what you eat, when you eat it, and even why you eat it. Regularly checking your diary can help you stay on track with your weight loss goals by making smarter choices about what you eat.
12. Get some sunlight
A lack of vitamin D can cause weight gain and metabolic problems, so getting enough sunlight can help you maintain a healthy weight.
Additionally, sunlight helps regulate your circadian rhythm, improving sleep quality. Good sleep is important for weight loss because it helps regulate hunger and recover from physical activity. Spend at least 10-15 minutes outside in the morning sunlight to start your day on a positive note (weather and season permitting).
13. Stretching
Morning stretching can improve circulation and digestion, helping your body process food more efficiently. Plus, it feels great and increases flexibility, reducing the risk of exercise-related injuries.
To get the most out of your stretching, focus on major muscle groups such as your calves, thighs, hips, lower back, neck and shoulders. Hold each stretch for 15-30 seconds and breathe deeply to enhance relaxation.
14. Changing your mode of transport
Increasing your physical activity in the morning is a great way to burn calories. Try walking or cycling instead of driving to work (if possible).
If your destination is too far, consider parking a little further away or getting off the bus or train a few stops earlier to add more steps to your routine.
15. Take the stairs
When you get to work or an appointment in the morning, choosing to take the stairs instead of the elevator is an easy way to get more movement into your day. Climbing stairs requires more energy, meaning you will burn more calories than just taking the elevator.
It also strengthens your leg and core muscles, and improves your cardiovascular health. Try taking the stairs at least once a day and increase the frequency as you get stronger. This small change can make a big difference in your weight loss journey over the long term.
16. Dance
Take a few minutes each morning to dance like no one is watching and see the positive effects it has on your body. Dancing makes you happy, gets your heart pumping, and burns calories.
Put on your favorite music and dance around the living room without worrying about how you look or how you walk. It’s important to get moving. It helps you control your weight.
Dancing also releases endorphins, chemicals that make you feel good, reduce stress, and give you an overall feeling of well-being.
17. Set Daily Goals
A small but powerful action is to write down 2–3 goals you want to accomplish during the day, including one related to health or weight. Setting goals gives you a clear direction, prevents you from feeling lost or missing out on good habits. For example, you could set a goal to “drink 2 liters of water”, “walk 5,000 steps”, or “no sweets after 8pm”. At the end of the day, ticking off a goal will give you a sense of accomplishment and keep you motivated on your weight loss journey.
