Pt Health Life – Besides diet and exercise, making small changes to some morning habits can help you lose weight and maintain it.
1. Eating a protein-rich breakfast is beneficial for weight loss
In one study, eating a high- protein breakfast reduced post-meal cravings more effectively than eating a regular breakfast. Another study found that eating a high-protein breakfast was associated with less body fat gain as well as reduced daily food intake and hunger compared to a regular breakfast, which in turn is beneficial for weight loss. weigh.
In fact, protein can help with weight loss by reducing levels of ghrelin, a hunger hormone that increases appetite. To start your day off right, consider protein sources like eggs, Greek yogurt, cheese, nuts, and chia seeds.
2. Drink lots of water
Water can help increase energy expenditure for as little as 60 minutes. One study found that drinking 500ml of water increased metabolic rate by an average of 30%. Another study found that overweight women who increased their daily water intake by more than 1 liter without making any other changes to their diet or exercise habits lost an additional 2 kg in one year.
Additionally, it is known that drinking water reduces appetite and food intake.
3. Weigh your body daily
Studies have shown that weighing your body daily is associated with greater weight loss. This is because it helps develop healthy habits and behaviors that can promote weight loss. If you want the results you want, you should weigh yourself as soon as you wake up in the morning.
4. Get enough sunlight
Exposure to sunlight is the best way to meet your vitamin D needs. Some studies have shown that getting enough vitamin D can help with weight loss and prevent weight gain. However, the amount of sunlight needed may vary depending on skin type, season and area of residence.
5. Practice mindfulness
Mindfulness has been shown to promote weight loss and healthy eating habits. This is the practice of focusing entirely on the present moment and paying attention to your thoughts and emotions. You should sit comfortably in a quiet space for 5 minutes every morning and focus on your senses.
6. Exercise in the morning
In a study of 50 overweight women, the effects of aerobic exercise were measured at different times of the day, with no significant differences in specific appetite levels between exercisers. exercise in the morning and those who exercise in the afternoon.
But people who exercise in the morning have a higher feeling of fullness. Morning exercise can also help maintain stable blood sugar levels throughout the day.
7. Change your travel method
Driving is the most convenient way to get around, but studies have shown that walking, cycling and using public transport are associated with weight loss and a reduced risk of weight gain. You can increase your weight loss simply by changing your transportation, even a few times a week.
8. Keep a food diary
Keeping a diary to track what you eat throughout the day can be an effective way to promote weight loss. One study that tracked the weight loss of 123 people for a year found that keeping a food diary was associated with greater weight loss.
Another study found that participants who regularly used a tracking system to self-monitor their diet and exercise lost more weight than those who did not.
