After 45, the body enters a completely different phase. Many people realize that the methods that used to work to stay in shape are no longer effective. You may still eat carefully and exercise regularly, but your weight seems to be stubborn. On the contrary, belly fat accumulates, muscles decrease, and energy in the morning also decreases.
The main reason lies in the body’s natural changes: hormonal imbalance, slower metabolism, and muscle atrophy with age. Especially for women, menopause and post-menopause bring many hormonal fluctuations, making weight loss more difficult.
So where is the starting point to turn things around? The answer lies in your morning. What you do in the first 1–2 hours after waking up will directly affect your hormones, hunger-satiety, energy, and even your nighttime sleep. A good morning routine can be the “switch” that helps your body burn fat more effectively, control your appetite, and create a strong mental foundation for the rest of the day.
What are the best habits to do in the morning to lose weight?
Here are 7 things you should do in the morning to lose weight:
1. Wake up with purpose
Don’t hit the snooze button. Waking up at the same time every day supports your circadian rhythm, improving sleep and energy. A regular wake-up time also helps regulate hormones that control hunger, metabolism, and fat storage.
2. Set your goals
Take some time to mentally check in before the distractions start. Think about your top priorities, how you want to feel today, and one small action that will get you closer to your weight loss or fitness goals.
This morning routine not only supports your mental health, but also helps you stay on track with your goals throughout the day.
3. Start by hydrating
Before you drink coffee or eat anything, drink a glass of water. Water helps rehydrate your body after sleep and stimulates digestion. For added benefits, add a squeeze of lemon juice or a pinch of sea salt for added minerals.
4. Choose the right morning beverage
It’s easy to overlook drinks when thinking about calories, but they can secretly sabotage your weight loss. Even “healthy” drinks can add hundreds of calories without filling you up.
What you drink in the morning can help or hinder your weight loss goals, especially during menopause.
Many women start their day with orange juice, milk tea, or a fancy latte without realizing how much sugar and empty calories they’re consuming.
Instead, opt for drinks that help hydrate, balance hormones, and burn fat:
- Water with a squeeze of lemon or a splash of apple cider vinegar will help with digestion and wake up your metabolism.
- Herbal teas like peppermint, rooibos, or ginger tea will soothe your gut and are caffeine-free.
- Black coffee or coffee with a splash of milk or a little protein powder can be consumed in moderation, just omit the syrup and sugar.
- Protein smoothies can be used for breakfast if made with protein powder, healthy fats, and fiber.
- These alternatives help keep your blood sugar stable and avoid the sugar crash that leads to mid-morning cravings.
Try to drink enough water first thing in the morning, ideally before your morning coffee, to naturally boost energy and digestion.
5. Eat a Protein-Rich Breakfast
Eating a protein-rich breakfast is key to losing fat during menopause. Protein helps reduce cravings, maintain muscle, and balance blood sugar.
Starting the day with enough protein can prevent blood sugar dips that cause hunger and poor food choices later in the day.
Some quick and easy breakfast options include:
- Greek yogurt with berries and chia seeds
- Protein smoothie with nut butter, protein powder, and frozen fruit
- Eggs with avocado and a slice of whole-wheat toast
- Vegetable cheese with sliced apples and cinnamon
- If you skip breakfast or just drink coffee and toast, your body won’t get the fuel it needs to function well or lose weight.
- Focus on protein and fiber, avoiding sugary options like cereal, pastries, or white toast.
6. Get Your Body Moving with LIST (Low-Impact Strength Training)
After breakfast, the next best step is to get your body moving, and LIST is the perfect way to do it.
LIST stands for Low-Impact Strength Training. It’s a simple and effective way to build strength, aid fat loss, and improve your metabolism without putting stress on your joints or exhausting your body.
This style of workout focuses on basic full-body movements like squats, butt lifts, wall push-ups, and rowing with resistance bands or just your body weight.
You don’t have to spend hours working out, just three short sessions a week can help maintain muscle and boost your energy.
7. Add gentle movements throughout the day
If you want your morning routine to be more effective at losing weight, try adding more gentle movements throughout the day.
Short walks can help improve circulation, boost your mood, and aid fat loss.
If you work from home, consider using a walking mat under your desk to keep your body moving while you work. If you work in an office, take advantage of your breaks to walk outside or around the building.
These short breaks help counteract the effects of sitting and can make a noticeable difference over time, especially when combined with a nutritious breakfast and strength training.
In short, losing weight after 45 is a journey that requires understanding your body, balancing hormones, protecting your muscles and maintaining long-term energy. And it all starts with the smallest things in the morning. If you do just one step right, you will be closer to a healthy, light and energetic version of yourself.
