Morning is not only the start of a new day, but also the golden time to establish healthy habits, creating the premise for weight control. Research shows that when you prioritize positive activities from the beginning of the day, you will easily maintain discipline and avoid distractions in the afternoon or evening.
What should you do before lunch to lose weight?
Here are 6 things to do before lunch to both improve your health and support your sustainable weight loss journey:
1. Drink water
Regardless of when you drink water, drinking enough water is very important for weight control and overall health. However, drinking water before meals can support better weight loss. One study found that drinking about 500 ml of water before meals reduced hunger and calorie intake during meals in middle-aged and elderly people. Adding a glass of water to your pre-meal routine, i.e. a glass of water before breakfast and lunch, will help you lose weight faster and stay hydrated.
2. Eat a breakfast rich in fiber and protein
Busy mornings and time constraints can make it all too easy to skip breakfast. However, some studies have shown that skipping meals, especially breakfast, is linked to being overweight and obese.
Starting your morning with protein helps keep your blood sugar stable, curbs your cravings later in the day, and prevents a mid-morning energy crash.
To achieve your weight loss goals by prioritizing breakfast, focus on adding fiber and protein to your morning diet.
Fiber-rich foods like fruits, vegetables, whole grains, nuts, and seeds provide sustained energy by slowing the digestion of carbohydrates. They’re also rich in antioxidants, vitamins, and minerals, which can help you meet your nutritional needs.
3. Move Your Body
The best time to exercise for weight loss is whenever you can be consistent. Adults are recommended to get at least 150 minutes of moderate-intensity aerobic exercise per week, with at least two days of muscle-strengthening exercise per week.
Some studies have shown that setting a regular exercise schedule can help increase adherence. Moving your body in the morning may be even more beneficial. Even a 10- to 15-minute walk after breakfast or mid-morning can help regulate blood sugar and set the stage for a more active day.
4. Plan your lunch
Preparing a balanced lunch with protein, vegetables, and whole grains can help you avoid mindless snacking. She suggests convenient, high-fiber, protein-rich foods like beans, canned lentils, roasted edamame, nuts, and nut butters.
Beans can be added to soups, salads, or made into wraps or sandwiches. Roasted edamame is crunchy and easy to store. Nuts and nut butters can be combined with oatmeal, fruit, or spread on whole-wheat bread for added flavor and satiety.
5. Practice mindfulness
Overeating due to stress can make weight loss difficult. Chronic stress can affect the production of appetite and satiety hormones, such as leptin and ghrelin, increasing hunger. Mindfulness exercises like meditation can help reduce stress sensitivity and regulate emotions by becoming aware of thoughts, feelings, and bodily sensations.
One study found that participants in a 31-day mindfulness program had significantly reduced cravings compared to a control group. Taking a few minutes to meditate in the morning or before lunch can help you focus on your meal and avoid overeating. If you’re just starting out, you can use an app, a video, or just sit quietly and focus on your breathing for a few minutes each day.
6. Track food or healthy habits
Whether it’s calories, protein, or fiber, recording your food intake before lunch can help you reach your nutrition and weight loss goals. While this strategy isn’t for everyone, especially those with a history of eating disorders, for some people, temporary tracking can help them stay on track and ensure they’re getting important nutrients like fiber, which can help reduce disease risk and improve overall health.
If you don’t want to track your food intake, consider tracking time spent on other healthy habits, such as exercise, sleep, journaling, eating breakfast with family, or chatting with friends. Tracking can help you proactively build up positive behaviors slowly and steadily.
