Each morning when you wake up, the day is so full of possibility. No matter what yesterday was like, today is a new day. Everyday is one day closer to achieving your health, fitness and weight loss goals.
To keep those good vibes going all day, practice these habits. Not only will they keep you motivated, they may even lead to great results:
1. Get Some Sun
Research published in the journal, PLOS ONE,
revealed that getting some sun can help you lose weight. 54 participants wore wrist monitors that tracked their morning light exposure for 7 days. During this time, the participants kept food diaries to track caloric intake. The people who spent more time in morning light had lower BMIs than those who were in the dark, no matter their age, activity level, or what they ate. Why is this? Morning light helps to regulate your internal clock which helps your sleep schedule. And we all know by now that getting enough sleep is essential to your weight loss. The best part is that you only need 20-30 minutes of morning light between the hours of 8am and noon in order to see benefits!
2. Sleep In
Getting enough sleep can help you eat less and have fewer cravings. Researchers at the University of Chicago and the University of Wisconsin tracked the sleep of 10 overweight young adults who reported fewer than six and a half hours of sleep a night. Week one of the study, they kept their sleeping habits. For the second and third week, the researchers had the participants sleep eight and half hours a night. On average they experienced a 14% decrease in appetite and a 62% drop in cravings for sweet and salty junk. So, if you aren't getting enough shut eye, rearrange your schedule to make sure you can spend a little extra time in bed in the morning.
3. Get In A Mindful Mood
Mindfulness is essential to weight loss. This practice allows you to stay focused and to listen closely to your mind and body. It can also stabilize your emotions which can lead to less stress eating. Take a few moments each morning to sit quietly and focus on the rhythms of your breath.
4. Change Up Your Commute
Sure, driving to work is easy but it might not be good for your weight. A recent study found that people who walk, bike, and take public transportation have lower BMIs and body-fat percentages than those who depended on their cars to get to work. Notice the part about public transit? If you can't walk all the way to work, walk to the bus stop or train station. Every little bit helps.
5. Go High-Protein
Getting a nice, healthy dose of protein first thing can help you lose weight. A recent study gave 35 women from the ages of 18-55 three types of breakfasts. One was a glass of water, the others were both about 300 calories with equal fat and fiber contents. One of these two had 3 grams of protein while the other had 30-39 grams of protein. Those who had high-protein breakfasts felt less hungry and ate 175 fewer calories at lunch. Protein takes much longer to digest and leaves you feeling full. It also encourages the production of peptide YY which also increases the feeling of fullness. For lots of delicious high protein meal options, check out the BodyRock Meal Plan
6. Work Up A Sweat
Working out is good any time of day but doing so in the morning can boost your metabolism and keep you going well into your day. A study published in the journal Medicine & Science in Sports & Exercise
found that women who exercised in the morning were less distracted by pictures of delicious food. The researchers had 17 participants with healthy weights and 18 obese participants walk for 45 minutes in the morning. They weren't just less distracted by images of unhealthy foods, they were more likely to be active during the day -- no matter their weight. For over 80 hours of workouts on demand, check out SweatFlix℠
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7. Pack The Day’s Snacks
A few minutes in the morning is all you need to avoid that desperate and painful run to the office vending machine. When we wake up, we often underestimate how much fuel we will need to get through our day and don't pack nearly enough. Take a few moments and load up your lunch bag with healthy things that will keep you on track with your weight loss goals. Need some ideas? We've got some!
Nothing too taxing! Are you ready to start tomorrow?