No matter what your weight loss goals are, losing weight can feel impossible at times.
However, shedding a few pounds doesn’t have to involve a complete overhaul of your current diet and lifestyle.
In fact, making a few small changes to your morning routine can help you lose weight and keep it off.
This article lists 10 simple morning habits to incorporate into your regimen to aid your weight loss efforts.
1. Eat a High-Protein Breakfast
There’s a good reason breakfast is considered the most important meal of the day.
What you eat for breakfast can set the course for your entire day. It determines if you’ll feel full and satisfied until lunch, or if you’ll be heading to the vending machine before your mid-morning snack.
Eating a high-protein breakfast may help cut cravings and aid in weight loss.
In one study in 20 adolescent girls, eating a high-protein breakfast reduced post-meal cravings more effectively than a normal-protein breakfast (1Trusted Source).
Another small study showed that eating a high-protein breakfast was associated with less fat gain and reduced daily intake and hunger, compared to a normal-protein breakfast (2Trusted Source).
Protein may also aid weight loss by decreasing levels of ghrelin, the “hunger hormone” that is responsible for increasing appetite.
In fact, one study in 15 men found that a high-protein breakfast suppressed ghrelin secretion more effectively than a high-carb breakfast (3Trusted Source).
To help get your day off to a good start, consider protein sources like eggs, Greek yogurt, cottage cheese, nuts and chia seeds.
Starting your morning with a glass or two of water is an easy way to enhance weight loss.
Water can help increase your energy expenditure, or the number of calories your body burns, for at least 60 minutes.
In one small study, drinking 16.9 fluid ounces (500 ml) of water led to a 30% increase in metabolic rate, on average (4Trusted Source).
Another study found that overweight women who increased their water intake to over 34 ounces (one liter) per day lost an extra 4.4 pounds (2 kg) over one year, without making any other changes in their diet or exercise routine (5Trusted Source).
What’s more, drinking water may reduce appetite and food intake in some individuals.
One study in 24 older adults showed that drinking 16.9 fluid ounces (500 ml) of water reduced the number of calories consumed at breakfast by 13% (6Trusted Source).
In fact, most studies on the topic have shown that drinking 34–68 ounces (1–2 liters) of water per day can aid in weight loss.
Starting your morning with water and staying well hydrated throughout the day is a great way to boost weight loss with minimal effort.
Stepping on the scale and weighing yourself each morning can be an effective method to increase motivation and improve self-control.
Several studies have associated weighing yourself daily with greater weight loss.
For instance, a study in 47 people found that those who weighed themselves daily lost about 13 pounds (6 kg) more over six months than those who weighed themselves less often (7Trusted Source).
Another study reported that adults who weighed themselves daily lost an average of 9.7 pounds (4.4 kg) over a two-year period, while those who weighed themselves once a month gained 4.6 pounds (2.1 kg) (8Trusted Source).
Weighing yourself every morning can also help foster healthy habits and behaviors that may promote weight loss.
In one large study, frequent self-weighing was associated with improved restraint. Furthermore, those who stopped weighing themselves frequently were more likely to report increased calorie intake and decreased self-discipline (9Trusted Source).
For best results, weigh yourself right when you wake up. Do so after using the bathroom and before you eat or drink anything.
Additionally, remember that your weight may fluctuate daily and can be influenced by a variety of factors. Focus on the big picture and look for overall weight loss trends, rather than getting fixated on small day-to-day changes.
Opening the curtains to let in some sunlight or spending a few extra minutes outside each morning can help kickstart your weight loss.
One small study found that exposure to even moderate levels of light at certain times of the day can have an influence on weight (10Trusted Source).
Moreover, an animal study found that exposure to ultraviolet radiation helped suppress weight gain in mice fed a high-fat diet (11Trusted Source).
Exposure to sunlight is also the best way to meet your vitamin D needs. Some studies have found that meeting your vitamin D requirements can aid in weight loss and even prevent weight gain.
In one study, 218 overweight and obese women took either vitamin D supplements or a placebo for one year. At the end of the study, those who met their vitamin D requirement lost an average of 7 pounds (3.2 kg) more than those with inadequate vitamin D blood levels (12Trusted Source).
Another study followed 4,659 older women for four years and found that higher levels of vitamin D were linked to less weight gain (13Trusted Source).
The amount of sun exposure you need can vary based on your skin type, the season and your location. However, letting in some sunlight or sitting outside for 10–15 minutes each morning may have a beneficial effect on weight loss.
Mindfulness is a practice that involves fully focusing on the present moment and bringing awareness to your thoughts and feelings.
The practice has been shown to enhance weight loss and promote healthy eating habits.
For example, an analysis of 19 studies found that mindfulness-based interventions increased weight loss and reduced obesity-related eating behaviors (14Trusted Source).
Another review had similar findings, noting that mindfulness training resulted in significant weight loss in 68% of the studies reviewed (15Trusted Source).
Practicing mindfulness is simple. To get started, try spending five minutes each morning sitting comfortably in a calm space and connecting with your senses.
