7 Easy Morning Habits to Lose Weight and Fat

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Sometimes, we need to follow different morning habits to lose weight and fat.

Even if we already have another daily routine.

A known quote says:

“If you win the morning, you have won your whole day”!

So, to lose the extra pounds and fat, it is important to start breakfast the right way.

Regardless of your weight and fat loss goals, you may have trouble or be unable to implement certain daily changes.

This may be due to bad psychology or various difficult situations, such as the one we have been experiencing in recent months.


Custom Keto Diet

However, losing a few or more pounds and fat need not involve a complete overhaul of your diet and lifestyle.

You need at least a few but coordinated changes, especially with your morning habits.

So that you gradually notice the changes you want in your weight and body fat.

If you start the 7 habits below, i.e., small changes in your morning routine, it will help you lose significant weight and fat.

In fact, if you apply these morning habits permanently and maintain them in your daily routine, you will see results you did not think could be true.

Morning habits to lose weight and fat naturally

By following the morning habits below, you can achieve your goals to lose weight and fat healthily and regain better health as well.


#1 Eat a high-protein breakfast

There is an important reason our breakfast is considered the most important meal of the day.

What we eat for breakfast can determine the proceeding of our day.

Breakfast will also determine if you are feeling full and satisfied until lunchtime. Or if you go to the nearest fast food or pastry shop.

Eating a high-protein breakfast can help you reduce the urge to eat.

This will cause significant weight and fat loss in a healthy way.

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A study of twenty adolescent girls found that eating a high-protein breakfast reduced post-meal cravings much more effectively than a low-protein breakfast. (1)

Another study of fifteen men found that a high-protein breakfast suppressed ghrelin secretion more effectively than a high-carbohydrate breakfast. (2)

Ghrelin is the hormone responsible for increasing appetite. (3)

Starting your day with a high-protein breakfast is one of the most important morning habits to lose weight and fat.

Choose good protein sources such as eggs, yogurt, tuna, cottage cheese, nuts, especially almonds, and chia seeds.

#2 Start running or try some specific yoga poses

Another one of the best morning habits to lose weight and fat, especially belly fat, is Asana yoga poses.

When you try the right Asana poses, you will notice beneficial body changes, even more than another intense workout.

Yoga is mainly known to relax and calm your mind and increase flexibility.

However, by starting the six specific Asana poses below, you will notice impressive results for your weight loss goals.

  • Utkatasana or Chair pose
  • Trikonasana or Triangle Pose
  • Virabhadrasana 2 or Warrior 2
  • Dhanurasana or Bow pose
  • Setu Bandha Sarvangasana or Bridge Pose
  • Navasana or Boat Pose

If you have little time for yoga, you can do a quick ten-minute walk near your home or some other simple exercises at home.

Even for ten minutes, exercising before your breakfast is an important step to lose weight and fat.

In a Journal of Physiology study, the researchers offered participants a hearty breakfast. Some volunteers ate breakfast before exercising, while others ate it after exercising. (4)

Those participants, who exercised after breakfast, gradually gained weight.

However, those who exercised first and then ate the same breakfast lost weight and fat.

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This habit may seem too simple and easy for you to get the desired results.

If you exercise every morning just before your breakfast, you will see miracles in weight and body fat, as well as at your disposal the rest of the day.

#3 Drink at least one glass of water or lemon water

Starting your day with one or two glasses of water, you will notice significant skin changes and a great effect on your body.

Water as the first thing in the morning starts your metabolism, and you burn more calories the rest of the day.

A study showed that consuming 500 ml of water led to an increase in metabolism by 30%, on average. (5)

Consider that, for several years, I have been drinking three glasses of water an hour or two before my breakfast.

This habit has helped me stabilize my weight at 58 kg for several years.

You can drink at least a glass of plain water, or even better, lemon water. Just squeeze half a lemon and add it to the glass of water.

You can also add any other ingredient you want, such as ginger or cinnamon, for even better results.

#4 Drink a smoothie that helps to weight loss and can detox your body

Many delicious smoothies may also help you achieve your goal to lose weight.

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They are healthy, tasty, and they can hydrate your body, both externally and internally.

I like smoothies because I can combine many fruits and vegetables, add ingredients I love, and enjoy them easily and quickly.

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Besides energy, they can also help in losing weight and detox your body healthily.

#5 Plan your lunch earlier

Trying to plan our lunch can help significantly and immediately.

It is a simple way to make better food choices and easily lose weight and body fat.

A study of 40,554 people found that meal planning was associated with better nutrition. It was also associated with more variety of food choices and a much lower risk of obesity. (6)

It is important to prefer homemade meals at least five times a week for even better results.

Prefer Homemade Meals

Studies show it is 28% less likely to get overweight if we prefer everyday home-cooked meals than people who prefer them only three times a week or less. (7)

Try to spend some cooking time in the morning or the night before to plan and prepare your meals.

This is crucial not only for weight loss but also for making healthier meal choices in your day.

#6 Sleep more

You may think that sleep has nothing to do with losing weight and fat goals.

However, several studies have found that sleep deprivation can be associated with increased appetite. It is one reason doctors said that 7-8 hours of daily sleep are necessary for health. (8)

You can go to bed a little earlier in the night or, if needed, set your alarm clock a little later.

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This will give you extra sleep hours, which can further help you lose weight and fat.

Another important study by the US National Institute found that lack or restriction of sleep increased hunger and appetite. (9)

Especially when choosing foods high in carbohydrates, and it can also be associated with increased calorie intake.

#7 Start keto diet

By starting a Keto diet, you will gradually notice many benefits and positive differences in your body, weight, fat, activation of metabolism, and health. (10)

The differences in health are more important than you can imagine.

Harvard University has published a Keto diet article on the multiple benefits in weight and fat loss, but also in general health. However, their studies are still limited and have had a few participants. (11)

The Keto diet allows our body to function at the right levels and significantly increase its metabolism.

Keto Diet for Beginners | 7-Day Ketogenic Meal Plan

You can try it yourself, ask your nutrition about it, or read my article:

A final thought about the 7 best morning habits to lose weight and fat

Sometimes, we want to get rid of extra weight because we must put on tight clothes or because we want to escape for a three-day vacation.

There are also more important reasons we must lose weight and fat, as health problems like diabetes are.

Regardless of the reason each of you has, there are easy or not ways that help us get rid of some pounds weekly and become lighter and healthier.

You may try these 7 simple and easy morning habits to lose weight and burn fat.

Discovering the extra excellent results as well to boost your metabolism and improve general health.

Have you ever tried these morning habits to lose weight?

Did you ever follow the above morning habits to lose weight and fat, especially in combination? What do you think is the easiest habit for you to follow to achieve your goals?

Please leave your important comment below!

I wish you good luck in your goals and always be well!

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