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It is no secret that a healthy diet and enough physical activity are the keys to losing weight and maintaining a healthy body weight.
However, they are not the only factors that belong to a healthy lifestyle
Another fairly important part is how you start your day each morning.
If you are not managing to lose weight as you would like, or if you want to feel better and more energized during the day, then the following morning bad habits can sabotage your efforts.
1. You sleep too much
“Early to bed and early to rise” – that is what makes a person healthy, wealthy and wise.
Getting enough sleep is important, but too much of it can be just as harmful as too little.
As WebMD reports, excessive sleep is associated with a higher risk of heart disease and diabetes (which is often linked to being overweight).
Moreover, if you get into the habit of sleeping in, you are more likely to rush to work, experience more stress, and not have enough time for a healthy breakfast.
2. You skip breakfast
If you tend to skip breakfast, you will disrupt your metabolism. Breakfast stabilizes your blood glucose level and boosts your energy during the day.
Breakfast also helps reduce the amount of cortisol (the stress hormone). Cortisol levels are highest in the morning right after waking up. The body starts producing it just before waking to prevent a sudden drop in blood sugar.
And finally, breakfast makes it easier to limit the number of calories you consume throughout the day.
3. You don’t weigh yourself regularly
Tracking progress in weight loss is an excellent way to stay motivated.
According to the Journal of Obesity, participants in the study who weighed themselves regularly achieved better results in weight loss.
The correct way to weigh yourself is as follows: in the morning right after waking up, go to the toilet first and then weigh yourself immediately. That is, before breakfast or before drinking any water.
Record your weight regularly and you will soon see a trend in the numbers. The trend may include temporary weight gain during menstruation, so don’t be alarmed.
Also remember that the numbers on the scale are only indicative. Muscle weighs more than fat.
Therefore, if you are strengthening muscles while losing weight, the scale may not move down because your fat is being replaced by muscle, and that is a positive result.
4. You check your emails right after waking up
If the first thing you do in the morning as soon as you open your eyes is check text messages on your phone or emails on your computer, then you are sliding down the path to failure.
Time wasted like this may then be lacking for breakfast or a morning workout.
Moreover, some studies have shown a link between a large volume of emails and stress. And who would want to start the day with stress?
5. You choose uncomfortable clothing
Stylish clothing is required for many types of jobs.
However, if you put on uncomfortable or too-tight clothes, or shoes with high heels, you are less likely to take the stairs instead of elevators or escalators during your lunch break.
If you are trying to lose weight, it is better to choose looser clothing and athletic or regular shoes with low heels.
6. You consume the wrong carbohydrates
Healthy types of carbohydrates are important on any diet because the body uses them to produce energy. Carbohydrates at breakfast are a simple way to get this energy.
However, excessive amounts of them or the wrong structure will cause you to crave more sweets throughout the day.
Choose carbohydrates that give you a feeling of fullness and release energy gradually.
The following foods meet these conditions:
- oatmeal
- whole wheat
- chocolate milk (but only before and after exercise)
- mango
- sprouted grain bread
- quinoa
- apples, blueberries and bananas
- Greek yogurt
7. You skip meditation
You wouldn’t believe it, but morning meditation can help you lose weight. Deep breathing and relaxing music lower blood pressure and blood cortisol levels.
As we have already mentioned above in this article, the stress hormone cortisol causes weight gain by stimulating appetite.
8. You don’t do morning stretching
Stretching helps loosen sore muscles, clear your head and prepare your body for the day’s activities.
At the beginning of stretching, start gently and use dynamic stretching movements – this will help you avoid possible injuries from overstretching muscles.
You don’t have to stretch for 20 minutes; 3 to 4 minutes every day is enough.
9. You get up early while it’s still dark
Sunlight is your friend! So whenever you get up in the morning, open your curtains and blinds as soon as possible.
Natural daylight helps kick-start your mind and body. And more energy means you are much more likely to do a morning workout.
Even better than working out at home is to head outside into the fresh air and morning sun. This will give you a better mood, less stress and more positivity for the rest of the day.
10. You ignore the morning glass of water
Before you have your morning cup of coffee, drink at least 2.5 dl
Water helps your body maintain the proper balance of nutrients, electrolytes and body temperature.
A morning glass of water literally kick-starts your body. In addition, water fills your stomach, so there’s less chance you’ll overeat at breakfast.
