I've found that it's easier for me to maintain healthy habits in the
morning than the evening and when I start the morning off right, it's
easier for me to maintain healthy habits throughout the day.
If you find doing all of these rituals overwhelming, pick three and
start practicing them. You can always add the others in the future.
1. Fill a water bottle.
Staying hydrated will help you lose more weight, according to this study.
One of the best ways to increase water intake is to carry a bottle of
water everywhere you go. So fill your water bottle every morning. While
you're at it, drink one or two glasses of water before you leave the
house. Aim to drink 2 to 3 liters of water each day.
2. Do 20 minutes of strength training.
Morning hours are the best time to exercise since
there are usually no distractions and willpower is intact. Strength
training will boost your metabolism and keep you energetic throughout
the day. You can do different bodyweight exercises that target arms, legs or the core. Alternatively, you can do dynamic stretches.
If your current schedule doesn't allow time for a morning workout, wake up 20 minutes earlier.
3. Eat a high fiber breakfast.
Eating high fiber foods will give you energy and you'll be less hungry
at lunch. Stay away from muffins, breads and other sugary foods because
they spike insulin and trigger cravings.
The best breakfast combo is a protein like quinoa, nuts or tofu scramble with high-fiber foods like fruits or veggies. One study found
that people who ate at least 35 grams of proteins for breakfast
stabilized glucose levels, reduced total daily food intake and didn't
gain fat.
4. Pack your snacks.
You're more likely to snack on unhealthy foods if you don't carry a
snack. Eating healthy snacks will keep hunger at bay and prevent
binging. After filling your water bottle, pack your snacks and carry
them to work.
5. Go through your diet and exercise goals.
Most of us forget about our goals as soon as we set them. Reminding
yourself of your goals will keep you motivated and prevent you from
falling off the wagon. Write down your weight loss goals on a pad and
stick it somewhere you can read every morning.
Set an order for your rituals. I do my morning rituals in a particular
order every day, and I think it has helped me stick to them. Which
habits have helped you lose weight?
By Brian Syuki
