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Are you struggling to accomplish your weight loss goals? You’re not alone. In fact, over 50% of adults worldwide are trying to lose weight.
How you start each day has a huge impact on the rest of your day. Developing a simple morning ritual can set you up to conquer your health and fitness goals.
Read on to learn how to develop your healthy morning routine!
Try to adjust your sleep schedule. Maintaining a set sleep routine can benefit your mental and physical health during the day. Without enough sleep, your risk of type 2 diabetes, high blood pressure, stroke, and heart disease increases.
Your cortisol levels will also rise, which can increase your risk of weight gain.
Aim for about seven to nine hours of sleep each night. Be consistent by going to bed and waking up at the same time each morning and evening. Try to avoid sleeping in on the weekends.
Improve your sleep environment to ensure you fall and stay asleep.
First, make sure your room is dark, relaxing, and quiet. Set the room to a comfortable temperature.
Remove electronics from your bedroom, including phones, computers, and TVs.
Avoid smoking, large meals, caffeine, or alcohol before bed.
Consider switching to a new alarm clock. Avoid using your phone (which might encourage you to check notifications first thing in the morning). Instead, consider using a melodic alarm that plays natural songs or instrumental tunes.
A melodic alarm will wake you up gently instead of jarring you from your sleep abruptly.
After waking up, make your bed. As part of your morning ritual, making the bed can set the tone for a productive day!
Natural sunlight “winds up” your internal clock. After you wake up, face the sun to give your body a boost. You’ll feel alert before you finish your first cup of coffee.
Natural sunlight will help you maintain a healthy circadian rhythm. It could help you feel sleepy when it’s time for bed.
Try opening your window or curtains after making your bed. Otherwise, step outside and take a deep breath of morning air. On overcast days, use a light therapy box instead.
Washing your face with cool or lukewarm water can add a wake-up call to your morning routine. It’s also a great chance for a little self-care.
Brush your teeth every morning and night. Floss before bed, too. If you wear makeup, don’t fall asleep before washing it off.
A protein-packed breakfast will provide your body with the fuel it needs for a productive day. Choose ingredients like:
If you’re struggling to lose weight on your own, ask for help! Guidance can ensure a more effective weight loss journey. Consider scheduling a visit to our weight loss clinic in Riverview.
Beginning a weight loss program customized based on your body and goals can improve your health and wellness.
During your initial visit, we’ll walk you through a diet guide to ensure you consume a balanced, nutritious meal. We’ll also supply you with appetite suppressants. Throughout the program, we’ll assess your weight loss and make changes based on your diet.
Don’t forget to remain hydrated during the day. Before leaving the house, grab a water bottle. Try to drink water before coffee.
If you drink multiple cups of coffee a day, consider switching one mug out for a cup of green tea instead. Green tea is full of healthy antioxidants. It’s also a healthier source of caffeine.
Avoid drinking caffeine after 2pm to ensure it doesn’t disrupt your sleep schedule.
Stretch each morning to ease tightness in your muscles after a full night’s sleep. Stretching can help you feel alert and limber.
For a healthy morning routine, consider scheduling time for exercise early in the day. Working out after work could leave you feeling alert before bedtime. Exercising can help boost your attention, working memory, and decision-making functions.
It’s a great way to get blood flowing to your brain, which can help you feel energized for a productive day! If you don’t have time for a full workout, consider:
To stay on track with your fitness journey, consider getting a friend or family member involved. Working out with someone else can help you remain accountable. It’s also a great way to spend time with others, which can improve your mood.
If you don’t have time to work out with someone, schedule a call or drink your morning coffee alongside someone you love.
Practicing mindfulness can help ease your cortisol levels. Remember, excess cortisol and stress can cause weight gain. For example, you can add activities to your morning routine like:
If you enjoy journaling, consider writing out a to-do list of the day. Writing out tasks at the start of the day can help you remain organized and efficient. You can also end each day with a list of tomorrow’s tasks.
Consider writing down three things you’re grateful for each morning. These healthy habits will help you start the day with the right mindset.
A simple morning ritual can help you start every day with a positive mentality. You can focus on your health and wellness journey to start accomplishing your goals. Once you develop your morning ritual, make sure to stick with it!
You’ll start accomplishing your weight loss goals in no time.
Need help with your weight loss and fitness journey this year? We’re here for you.
Contact us today to discuss how our weight loss program can help!