Losing or gaining weight is not just a matter of calories. Studies have shown that multiple factors beyond what we eat affect our weight. So the best way to reach the right weight is to create a balance at different levels. And as morning sets the tone for the whole day, a healthy morning routine will increase your chances of losing weight successfully. Before you dismiss all this for being a “shallow talk,” understand one thing. The amount of fat we store as well as the hunger we feel are determined by the hormones leptin and insulin. For anyone to lose weight successfully, these two hormones must work properly. Since these hormones communicate with all other hormones in our body, in order for them to function properly, we must have something similar to the total balance of the body. Your weight loss hormones will be heading for a plummet if there are too many stress hormones or inflammatory markers.
The Ideal Morning Routine to Lose Weight:
1. Use a Gratitude Journal:
Before getting out of bed, take a couple of minutes to write about the things you are grateful for. But why do this? Because despite how difficult life can be, you probably have some good things in your life. Focusing on the positive at the beginning of the day will increase the “feel good” hormones and relieve stress hormones.
Stress is Bad for Weight for Multiple Reasons:
- Studies have shown that those who are stressed find foods that are fattening more rewarding, leading to overeating.
- The cortisol peak that accompanies stress can make your body less receptive to insulin, the hormone that stores fat. When insulin sensitivity decreases, fat storage increases and it becomes easy to gain weight.
Taking a couple of minutes to concentrate on the good prepares you for a happier day. A thin waist means nothing if you’re not happy inside.
This may mean touching your toes, stretching your arms or anything else that improves flexibility.
- Stretching can help you have a better range of movements and relieve muscle tension. Muscle tension creates a stress response similar to that of emotional stress. This is especially true when muscle tension is also associated with physical pain.
- When you feel better physically, you are happier emotionally, resulting in a positive hormonal effect on the body.
- It can make your blood flow, giving you more energy. When the body is energized, you are less likely to feel like fattening foods such as sugar and refined carbohydrates, which provide you with a quick burst of energy.
- Feeling better physically will make you much more likely to exercise at the end of the day. The aches and pains can easily be an excuse to skip a visit to the gym. So start your day with a fast stretching routine.
3. Drink a Glass of Water:
You become dehydrated in a way when you wake up, even if you don’t feel thirsty. And dehydration will eventually lead to inflammation. The inflammatory markers here can interact with the hormones insulin and leptin, unbalancing them. If this does not give you enough motivation to stay hydrated, consider this. A study published in 2003 in The Journal of Clinical Endocrinology and Metabolism found that drinking 500 ml of water had a thermogenic effect that accelerated metabolism by 30%. Once you feel signs of thirst, you are already in a severe state of dehydration. Start the day with a glass of water before you are thirsty! As an extra, add some lemon.
“Lemon water first thing in the morning will help prepare your digestive system for the day”.
4. Detoxify with Body Brushing:
Most of us are exposed to a high level of toxicity in our daily lives. And this causes inflammation throughout the system which, as already mentioned, has a disastrous effect on the hormones needed to control weight. Although true detoxification is a detailed process, small habits can still contribute. Body brushing is a simple process of brushing the skin to wake up the lymphatic system and set it in motion and it only takes a couple of minutes. When the lymphatic system is functioning properly, it effectively removes toxins from the body. When you decrease the inflammation associated with toxicity, the body will be much more sensitive to insulin, which means that your body will be programmed to store less fat.
5. Have a Good Breakfast:
There has always been much talk about what constitutes a good breakfast. But although a good breakfast is important, what is more important is simply to eat something. So if you don’t have time for breakfast, have a fruit or a few whole grain crackers or anything that arouses your metabolism. Studies show that people who start eating later (at the usual time of daily food) have higher levels of the hormone ghrelin during the day. Ghrelin informs your brain that you are hungry. Eating during the first half hour of the day will give your metabolism an early attention call, which means that you will potentially burn more calories during the first part of the day. So there you have it! Spend only 20 minutes each morning on this 5-step routine to keep your body balanced, start the day positively and prepare your body for weight loss. Of course, this routine does not give you permission to indulge at the end of the day. True weight loss comes from a consistent practice of health support habits. But this routine is a great base for your day. It will help you get the most out of all the other healthy decisions you make later. And in weight loss, everything helps, right?