Losing weight can be an uphill battle sometimes, but it does not necessarily mean a complete overhaul of your current lifestyle and diet. A few small changes to your daily routine can make a difference.

Here we provide 12 weight loss-inducing morning habits that you can incorporate into your daily routine to achieve weight loss.

1. Drink adequate amount of water

Drinking an adequate amount of water, probably a glass or two, in the morning is an easy way to improve weight loss.

Water helps boost the number of calories your body burns, or the energy expenditure, for at least an hour.

In fact, drinking 500-ml water has been shown in one small study to lead to a 30% increase in metabolic rate, on average.

In addition, overweight women who increased their intake of water to over 1 liter per day have been found in another study to lose an extra 2 kg over a year without necessarily making any other diet or lifestyle changes.

Drinking water may also reduce food intake or suppress appetite in some people.

Drinking 500-ml water has been shown in one study in 24 adults to reduce the participants’ calorie intake at breakfast by 13%.

Moreover, most studies on the matter have shown that drinking 1–2 liters of water per day can promote weight loss.

Therefore, drinking water in the morning and staying well hydrated throughout the day is a great habit to improve weight loss.

2. Make sure your breakfast is high in protein

Considered the most important meal of the day, breakfast can set the course for your entire day.

Eating a protein-rich breakfast can help cut cravings, promoting weight loss.

In fact, eating a protein-rich breakfast has been shown in one study in 20 adolescent girls to reduce post-meal cravings more effectively compared to eating a moderate-protein breakfast.

It has also been shown in another small study to be associated with reduced daily intake and hunger and less fat gain, compared to a moderate-protein breakfast.

Protein also reduces the levels of the hunger hormone ghrelin, which is responsible for increasing appetite, leading to weight loss.

In fact, a protein-rich breakfast has also been found in one study in 15 men to suppress ghrelin secretion more effectively, compared to a high-carb breakfast.

Thus, adding protein sources like eggs, nuts, cottage cheese, Greek yogurt, and chia seeds into your breakfast can help get your day off to a good start.

3. Catch the sun

Catching the sun by spending a few extra minutes outside or simply opening the curtains every morning can also help you lose weight.

In fact, exposure to moderate levels of sunlight at certain times of the day has been shown in one small study to influence weight.

Moreover, exposure to ultraviolet radiation has been found in an animal study to help suppress weight gain in mice fed a high-fat diet.

What’s more, sunlight exposure can also help you meet your vitamin D needs. Meeting your vitamin D needs has been found in some studies to prevent weight gain and aid in weight loss.

In fact, higher levels of vitamin D has been found in a study following older women for four years to be linked to less weight gain.

It is however important to note that the amount of sun exposure a person needs depends on the season, location, and skin type. But simply sitting outside or letting in some sunlight for 10–15 minutes every morning can do no harm and may in fact be beneficial for weight loss.

4. Exercise every morning

Exercising every morning can also be a great way to shed extra pounds.

Working out in the morning has been found in one study in overweight women to be associated with a higher level of satiety.

Getting in some physical activity in the morning may also help keep blood sugar levels at bay throughout the day. It can be noted that low blood sugar levels can cause several symptoms, including excessive hunger.

Exercising in the morning has been shown in one study in 35 people to be associated with improved blood sugar control.

However, further studies on the effects of morning exercise in the general population is necessary.

5. Regularly check your weight

Although weighing yourself every morning does not have a direct effect on your weight, it can still be a good weight loss-inducing morning routine you can try. You may not know this, but stepping on the scale increases motivation and improves self-control.

This morning routine has been associated with greater weight loss in several studies.

For example, those who weighed themselves every day have been found in a study in 47 people to lose about 6 kg more than those who weighed themselves less often over six months.

Frequent self-weighing can also help nurture healthy weight loss habits and behaviors.

It has also been shown in one large study to be associated with improved restraint. Those who don’t weight themselves frequently were more likely to report decreased self-discipline and increased calorie intake.

Stepping on the scale after you use the bathroom and before you drink or eat anything gives the best results.

6. Practice mindfulness

Focusing on the present moment and being mindful of your feelings and thoughts can help promote healthy eating habits, thereby improving weight loss.

In fact, mindfulness-based interventions have been found in an analysis of 19 studies to reduce obesity-related eating behaviors and increase weight loss.

Practicing mindfulness is very easy. Simply sit comfortably in a peaceful space and connect with your senses for even just five minutes every morning to get started.

7. Prepare your own lunch

Planning and preparing your own lunch ahead of time can help you come up with better food choices that can lead to weight loss.

In fact, meal planning has been found in a large study to be associated with more diet variety, better diet quality, and a reduced risk of obesity.

In addition, eating home-cooked meals more frequently has been found in another study to be associated with a reduced risk of excess body fat and improved diet quality.

Meal planning and preparation can help you eat healthy, save time, save money, avoid wasting food, and learn portion control.

8. Track your food intake

Another effective weight loss-inducing morning habit is keeping a food diary to track what and how much you eat; it keeps you accountable.

Having a food journal has been found in one study tracking weight loss in 123 people to be associated with increased weight loss.

In addition, people who regularly track their food intake to self-monitor their diet and exercise have been shown in another study to lose more weight than those who do not.

Similarly, frequent and consistent use of tracking system through a self-monitoring tool has been found in a study of 220 obese women to help improve long-term weight management.

9. Get enough sleep

Getting enough sleep may also help improve weight loss. Just try to set your alarm clock later or go to bed a bit earlier.

Sleep deprivation has been found in several studies to be associated with an increased appetite, which can lead to increased calorie intake.

In fact, sleep restriction has been shown in one small study to increase cravings and hunger, particularly for foods that are high in carbs and calories.

Adhering to a healthy sleeping time, along with proper diet and consistent exercise, can help maximize your results.

10. Alternate your commute

Although driving can be a convenient way to get to work, it may not positively contribute to your weight loss goals.

Biking, walking, or using public transportation has been shown in research to be associated with reduced risk of weight gain and lower body weight.

In fact, people who commuted by car for over four years have been found in one study to gain more weight than non-car commuters.

Similarly, using active methods of transport, such as biking or walking, has been shown in a study of 15, 777 people to be associated with lower body fat percentage and body mass index than those who commute by car.

Changing your morning routine for school or work every other day can help improve weight loss.

11. Load up on veggies

Vegetables are nutrient-dense. Eating them for breakfast helps keep your body healthy and energized. Plus, containing fiber, they also help you feel satiated.

If you haven’t practiced eating veggies in the morning, just try to start small, perhaps a cup of them, until you get used to them. It’s also a good way to avoid vegetable burnout.

12. Use smaller plates

Using smaller plates for breakfast can trick your brain into thinking you’re eating a bigger portion than it really is. This can cause you to eat less, leading to reduced calorie intake and eventual weight loss.

Conclusion

Losing weight doesn’t necessarily mean you have to adhere to a strict diet or follow an intense workout. Simply incorporating a few weight loss-inducing morning routines, such as catching the sun, getting enough sleep, drinking water, eating a protein-rich breakfast, preparing your own lunch, and alternating your commute every other day, into your daily routine can make an impact on your weight.

Practicing these habits can get your day started on the right foot and help you achieve your weight loss goals.

To maximize your results, make sure to combine the abovementioned morning routines with a well-rounded diet and healthy lifestyle.