Losing weight in a healthy and sustainable way is difficult. Keeping that weight off long-term is even harder! A recent study of dieters who lost weight found that within two years, many of them had regained more than half of it.

The key to avoiding yo-yo dieting is creating healthy routines and long-lasting habits. And what better time to start these mini habits for weight loss than early in the morning? Starting the day with a routine that focuses on your wellbeing will set your whole day up for success.

Ready to shed those pounds? Read on to learn about 7 morning rituals for weight loss!

1. Get Your Beauty Sleep

The CDC recommends that adults aged 18 to 60 get at least seven hours of sleep every night. It can be tough to turn off the tv, put down your phone, and get a good night’s rest. But it’s one of the most important habits for weight loss.

Feeling rested and energized in the morning can help you stick to your diet and exercise plan. It can motivate you to make healthy eating choices. And it’ll lower your dependence on caffeine to make it through the workday.

Sleep also has a direct effect on your weight. Studies have found that a lack of sleep can make you crave sweet, salty, and starchy foods. But getting a good night’s rest can actually increase your metabolism!

2. Ditch the Coffee

Many of us can’t get through our morning without that delicious cup of coffee. And although coffee itself isn’t fattening, the things we add to it can be. Sugar, milk, cream, sweeteners, flavorings – all these items pile on the calories.

Instead of reaching for a coffee, try starting your morning with a nice cup of green tea. An average cup of green tea contains between 30 and 50 mg of caffeine, so you’ll still get that energy boost!

But green tea can do so much more than wake you up. Catechins, compounds found in the tea, can help boost metabolism and decrease fat creation. Just remember to skip the sugar to get the full benefits of this delicious drink!

3. Drink Your Water

Every diet book in existence emphasizes the importance of drinking water. It cleans out your body, fills up your stomach, and helps you eat less. It’s a no-brainer! But can water honestly help you lose weight?

The answer is yes, it can! Studies have found that water aids weight loss in two ways: reduced food consumption and increased lipolysis.

Dehydration is often misinterpreted as hunger. Instead of reaching for food the second you feel peckish, drink a big glass of water first. If you’re still hungry in a few minutes, follow it up with a healthy snack.

Increased lipolysis means increased metabolism. Lipolysis is the complicated process through which your body utilizes fat for energy. Studies have found that drinking water before every meal can help stimulate your metabolism.

4. Move Before You Eat

There’s no better time for a workout than right now. That’s what you should be telling yourself every morning. Research has shown that exercising before you eat can help you lose weight.

One study, conducted on a group of overweight or obese men, showed that the ones who exercised pre-breakfast burned double the fat! It all has to do with better insulin regulation and more effective energy use.

But it can be difficult to drag yourself out of bed and tie up those running shoes. A good way to encourage yourself is to lay your workout clothing in a place you’ll see as soon as you open your eyes. Some people even go as far as sleeping in their activewear!

5. Practice Mindful Eating

People often wonder how to change eating habits for weight loss. One of the best ways is to practice mindfulness while you eat. Instead of watching tv during lunch or dinner, take the time to appreciate your food.

Use all your senses to enjoy your meal. Not only will this help you eat slower, but it can also aid in feeling more satiated. When you practice mindful eating, you’ll naturally start to make healthier choices.

It’s pretty hard to appreciate a plate full of soggy, beige french fries. But a colorful salad, filled with a rainbow of veggies, healthy protein, and greens can easily be relished!

6. Eat a Balanced Breakfast (if You Want)

Should I skip breakfast to lose weight? It’s a common question that dieters ask when beginning their weight loss journey. The answer is that there is no clear answer.

Many studies have tried to get to the bottom of the breakfast or no breakfast question. The consensus so far is that skipping or eating breakfast to lose weight doesn’t really have any effect on your diet.

To stay in line with mindful eating, you should listen to your body and eat breakfast if you’re hungry. But if you don’t usually feel hunger pangs until noon, skip breakfast and have a healthy lunch instead.

Keep in mind that sugary cereals and baked goods are not the best moring choices. Instead, eat a balanced breakfast with protein, carbs, and veggies to stabilize energy levels. If you’re hungry, that is. If not, stick with a cup of green tea or black coffee until lunch!

7. Preparation Is Key

Once you’ve finished your healthy morning rituals, it’s time to prepare for the rest of the day. Good habits for weight loss should continue past noon, of course!

One of the best ways to prepare is by choosing a healthy lunch and filling snacks to bring to work. Eating out with co-workers is fun and should be part of your social life, but it shouldn’t be a daily thing. By prepping your food the night before and assembling it in the morning, you’ll have something to look forward to during your workday.

Start These Morning Rituals for Weight Loss Today

These seven guidelines should have you off to a great start! We’re sure you’ll see some progress after keeping up these morning rituals for weight loss.

But we also know that losing weight can be a lot more difficult than this. That’s why it’s important to consult a doctor and enroll in a weight loss program if you want to see real results. Weight loss programs use careful planning and monitoring to help you find your healthiest self!

Interested in slimming down in a wholesome, supportive way? Contact us to set up a consultation!