Achieving your desired weight can be tough. No matter what your weight loss goals are, losing weight can feel impossible at certain times. According to Kathleen M. Zelman, weight control is all about making small changes that you can live with forever. However, as you incorporate these minor adjustments into your lifestyle, you'll begin to see how they can add up to big calorie savings and weight loss.
There’s a good reason why breakfast is considered the most important meal of the day. What you eat for breakfast can set the course for your entire day. According to Rachael Link, eating a high-protein breakfast may help cut cravings and aid in weight loss. A study conducted by Heather Hoertel et. Al. showed that in 20 adolescent girls, eating a high-protein breakfast reduced post-meal cravings more effectively than a normal-protein breakfast. Protein may also aid weight loss by decreasing levels of ghrelin- known as the “hunger hormone” that is responsible for increasing appetite.
Starting your morning with a glass of water or more is an easy way to enhance weight loss. Water can help increase your energy expenditure or the number of calories your body burns, for at least 60 minutes. In one small study conducted by Michael Boschmann, drinking 16.9 fluid ounces (500 ml) of water led to a 30% increase in metabolic rate, on average. Furthermore, weighing yourself each morning can be an effective method to increase motivation and improve self-control. Several studies have associated weighing yourself daily with greater weight loss.
Getting in some physical activity first thing in the morning can also help boost weight loss. Exercising in the morning may also help keep blood sugar levels steady throughout the day. Low blood sugar can result in many negative symptoms, including excessive hunger. One study conducted by Anna Marie Gomez et Al. revealed that 35 people with type 1 diabetes showed that working out in the morning was associated with improved blood sugar control.
Lastly, going to bed a bit earlier or setting your alarm clock later to squeeze in some extra sleep may also help increase weight loss. Several studies have found that sleep deprivation may be associated with an increased appetite. Rachel Link also emphasized that making a few changes to your habits can be an easy and effective way to increase weight loss. Practicing healthy behaviors can also get your day started on the right way and set you up for success. For best results, make sure you combine these habits with a well-rounded diet and healthy lifestyle.
PNFP-ZDS Marie Claire A. Gaas, RND
References:
- Top 10 Habits That Can Help You Lose Weight; Making little changes can make a big difference
By Kathleen M. Zelman, MPH, RD, LD
https://www.webmd.com/diet/obesity/features/top-10-habits-that-can-help-you-lose-weight
- 10 Morning Habits That Help You Lose Weight
Written by Rachael Link, MS, RD on January 4, 2018
https://www.healthline.com/nutrition/weight-loss-morning-habits#TOC_TITLE_HDR_2
- A randomized crossover, pilot study examining the effects of a normal protein vs. high protein breakfast on food cravings and reward signals in overweight/obese "breakfast skipping", late-adolescent girls by Heather A Hoertel, Matthew J Will, Heather J Leidy
https://pubmed.ncbi.nlm.nih.gov/25098557/
- Water-induced thermogenesis by Michael Boschmann, Jochen Steiniger, Uta Hille, Jens Tank, Frauke Adams, Arya M Sharma, Susanne Klaus, Friedrich C Luft, Jens Jordan
https://pubmed.ncbi.nlm.nih.gov/14671205/
- Effects of performing morning versus afternoon exercise on glycemic control and hypoglycemia frequency in type 1 diabetes patients on sensor-augmented insulin pump therapy
By Ana Maria Gomez, Claudia Gomez, Pablo Aschner, Angelica Veloza, Oscar Muñoz, Claudia Rubio, Santiago Vallejo
https://pubmed.ncbi.nlm.nih.gov/25555390/
- Sleep Restriction Enhances the Daily Rhythm of Circulating Levels of Endocannabinoid 2-Arachidonoylglycerol
By Erin C Hanlon, Esra Tasali, Rachel Leproult, Kara L Stuhr, Elizabeth Doncheck, Harriet de Wit, Cecilia J Hillard, Eve Van Cauter
