Not so in vain it is said that he makes the day in the morning. Believe it or not, the way you start the day largely determines how you go about it. This applies to all mortals, but twice as much as those of us who want to lose some pounds.
When you start your day in a crazy rush when you rush to work with a donut in one hand and a ringing phone in the other, you do not create a very good basis for a successful day.
Come with us today to take a look at a few simple tips that will make you feel great and make it easier to lose weight.
5-morning habits for easier weight loss.
1. Start your day calmly.
What is the first thing you do in the morning? I'm guessing you're reaching for a cell phone. You will go through mail or other work applications and, as a bonus, you will throw in a couple of cute videos of animals on Instagram. And so your head is overwhelmed with new information and responsibilities before you even wake up.
Try a simple rule: the phone does not belong in the bedroom. If you tend to reach for it, leave it off, for example in the kitchen.
Why do all this?
It will be much easier for you to control your emotions and work with them more easily for the rest of the day. This will have a positive effect on your eating habits, where you will not need to deal with stress with food, as is often the case. Over time, a quick donut with a latte can turn into nutritionally valuable oatmeal or scrambled eggs, which you can enjoy in peace.
2. Add enough protein and fiber to your diet and drink plenty of water.
Are you a breakfast lover? Then you will be interested in what such a breakfast should look like. Forget about healthy-looking cereals with a little milk or the popular Czech breakfast croissant with butter and jam or honey.
Such a breakfast contains a minimum of protein and fiber, so it will not satisfy you. After a while, you will end up with a churning stomach and the need to "have something good", because it is still a long way to lunch.
Are you a lover of savory breakfast? Bet on eggs, which you will supplement with quality wholemeal bread and plenty of vegetables.
That salty is nothing to you? Bet on porridge, for example.
In addition to adequate protein and fiber intake, think about a drinking regimen. The saying that " hunger is disguised as thirst" is partly true. If you drink little, you can hardly tell the taste of hunger. You should drink primarily water or unflavoured teas in an amount of 30-45 ml/kg of your weight. In hot weather or during larger sports activities even more.
3. Plan and prepare lunch.
If you devote time to yourself and manage to prepare a simple lunch with you to work, it will become magic. It will have a positive effect on your diet, food choices and pounds will fly down.
A simple pasta salad with chicken and vegetables will not cost you much time and is definitely a better choice than fried dishes full of fat, which regularly appear on the menu in a popular restaurant. And I'll give you other benefits: after a meal prepared at home, you will definitely feel better, you will work better, and you will also save. That sounds fair, doesn't it?
In the future, try to deepen this habit even more and prepare even more time-consuming meals. For example, set two days a week when you spend a meal prep for the next days in the evening. In the morning you will be completely out of work. Just grab the box and go.
Do you need to snack between meals? Then take the time to prepare and think about snacks. Whether you end up with a bar of chocolate or biscuits full of sugar.
4. Engage the movement
Moving in the morning is a great way to start the day. This is due to several reasons, for example, it helps maintain a stable blood sugar level (glycemia). Thanks to this, you will not be tempted by an unpleasant wolf hunger, when you dream what you come up with.
You are also guaranteed to feel more positive and satisfied with yourself. This will allow you to better focus on all the challenges that await you that day.
There are a lot of ways to move more in the morning. Try a twenty-minute yoga session, a shorter run, or a HIIT workout. Or simply walk or cycle to work.
5. Indulge in plenty of light and sun
Open the curtains or blinds in the morning or treat yourself to a few extra minutes in the sun. It can mean the right kick not only for your weight loss. Studies show that there is a link between the amount of daylight we are exposed to and healthy body weight (Reid et al., 2014).
Staying in the sun will also help you "catch" a sufficient amount of vitamin D. The recommended daily dose for adults is 15 µg (according to DACH). Here, too, studies show that meeting vitamin D needs is related to body weight and maybe preventing overweight (Mason et al., 2014).
How much sun is "just" for you also depends on your phototype (how resilient your skin is), the season, and where you are staying. In any case, don't forget to protect yourself with cream with an adequate UV factor. On sunny days we feel more energetic and happier than on days when the weather is rainy and outside is ugly. So thanks to that we have more energy, which we will use, for example, for sports activities.
What to take from it?
Just a few small changes in your morning routine can help you lose weight. These morning habits also mean stepping into a new day with the right foot, and you are guaranteed to feel full of energy and energy to lose weight.
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