Weight loss depends not only on what you eat, but also on how you start your morning and prepare for lunch. Small but correct habits before lunch can help you control your calorie intake, reduce cravings and maintain energy throughout the day.
What should you do before lunch to lose weight?
Here are 6 things to do before lunch if you want to make your weight loss journey easier.
1. Drink a glass of water before eating
Drinking water is a simple but very important first step for weight control. A study shows that drinking about 500ml of water before meals helps reduce hunger and calorie intake, especially in middle-aged and elderly people.
Starting this habit with a glass of water before breakfast and lunch will help you feel fuller, eat slower and reduce the possibility of overeating. At the same time, maintaining enough water also helps the metabolism work more effectively throughout the day.
2. Eat a protein and fiber breakfast
Skipping breakfast can make you overeat at lunch. A breakfast rich in protein and fiber will help you maintain steady energy and control cravings.
Protein helps stabilize blood sugar and curb hunger later in the day, while fiber from fruits, vegetables, whole grains, and nuts helps slow digestion and keep you feeling full longer.
If you tend to be busy in the morning, keep it simple, like Greek yogurt mixed with oats and berries, or boiled eggs on wholemeal bread.
3. Move your body
Whatever you choose (walking, yoga, or jogging) morning exercise helps jump-start your body and mind. Adults should get at least 150 minutes of moderate-intensity exercise a week to help with weight loss.
A few minutes of walking after breakfast can also help regulate blood sugar and kick-start your metabolism. It’s not about how long you exercise, it’s about doing it consistently every day.
4. Plan your lunch
Planning ahead helps you control your food intake and avoid making impulsive choices when you’re hungry. An ideal lunch should include protein, vegetables, and whole grains.
Stock up on nutrient-dense foods like lentils, edamame, almonds, nut butters, or fresh vegetables for quick and easy preparation.
With just a few minutes of planning, you can avoid the “not knowing what to eat” situation, a common reason why many people choose high-calorie fast food.
5. Make time for mindfulness meditation
Stress is the “enemy” of weight loss. It increases appetite hormones, making you eat more when you’re anxious. Mindfulness meditation is a way to reduce stress, stabilize emotions, and become more aware of your body’s hunger and fullness signals.
Just five quiet minutes each morning, focusing on your breathing or listening to a guided meditation, can significantly reduce emotional eating. When your mind is calm, you make healthier food choices and eat more slowly.
6. Track your habits
Tracking doesn’t have to mean meticulously recording every calorie. You can simply recognize and record healthy behaviors, like exercising, getting enough sleep, or eating breakfast on time.
This helps you see your progress and stay motivated. If you want, you can also track your protein, fiber, or water intake throughout the day to help you adjust your diet more appropriately.
In short, losing weight doesn’t have to be a big change. Just start with small habits before lunch like drinking water, eating a healthy breakfast, doing light exercise, and planning your meals; you’ve created a solid foundation for sustainable weight loss.
