“Morning Habits to Help You Lose Weight”

 

HOP ON THE SCALE: Weighing yourself first thing in the morning after you pee is more accurate than checking later in the day. What you eat and drink later on can change the results. That visual reminder of your weight each morning can help you stick to your healthy eating plan the rest of the day or week.

DRINK A GLASS (OR 2) OF WATER: One or two glasses of plain H₂O before you eat breakfast may help you lose weight. Water has no calories, but it’s satisfying and curbs your appetite, so you may not want to eat such a big breakfast afterward. It also stimulates your metabolism to help you burn calories.

WORK OUT BEFORE BREAKFAST: Do some moderate exercise before you sit down to eat in the mornings. Working out on an empty stomach actually helps you get better results from exercise. Pre-breakfast sweat sessions can help you burn more of your body’s fat for fuel.

EAT A HIGH-PROTEIN BREAKFAST: This nutrient may help you lose weight because it makes you feel fuller longer after you eat. It’s also harder for your body to store it as excess fat. Another perk of protein: Your body uses more calories to break it down than it uses for carbs or fat. Go for protein-rich breakfasts, such as an egg and turkey sausage on whole wheat toast or a Greek yogurt smoothie with peanut butter and berries. 

MAKE A MEAL PLAN FOR THE DAY: Every morning, write up a quick list of what you’ll eat that day. Planning meals ahead of time can help you choose lower-calorie foods. If you’ve already decided what to eat for your day’s snacks and meals, you may be less likely to reach for high-calorie convenience foods like fast-food burgers or fries.

GET SOME SUN: Some sunlight on your skin can actually help you burn a little bit more body fat. Research shows that people who soak up a few rays in the morning tend to have a lower body-mass index (BMI), or a leaner, slimmer physique, than people who step out in the sun later in the day.

USE MEASURING CUPS AND SPOONS: It’s easy to supersize portions that pack more calories than you need without even knowing it. Keep measuring cups and spoons where you typically dish out breakfast. Measure foods like cereal or milk before you place them in the bowl, so you serve yourself the right amount.

PRACTICE MINDFULNESS: Slow down and think about what you’re eating. Appreciate the smell, look, and taste of even a simple breakfast. Don’t watch TV or scroll through social media when you eat in the morning: just breathe, relax, and enjoy a peaceful meal. This practice could help you eat less and lose weight.

USE A JUICE GLASS: Most standard drinking glasses are far larger than a serving of juice. That makes it easy to consume more than you should. And many fruit juices have as much sugar in them as a can of soda. But they also have lots of vitamins and minerals that are great for you as you start your day. To pour a more sensible portion, use a small juice glass.

DON’T DRESS UP YOUR COFFEE: Do you have your dessert in your coffee cup each morning? Specialty coffees with lots of added sugar, cream, or flavored syrups can add up to more than 500 calories each. Use skim milk or sugar-free flavors instead. Or try green tea for a morning jolt. It has catechins, nutrients that may promote weight loss.   

PACK YOUR LUNCH AND SNACKS: Before you leave the house for the day, grab a sack and pack a healthy lunch and low-calorie snacks like fresh fruit or low-fat cheese. You’ll be prepared to eat a sensible meal when hunger strikes later on, so you don’t reach for junk food. Choose fiber-rich foods like whole-grain crackers to keep you feeling fuller longer.

CHANGE YOUR COMMUTE: Long car rides every day can lead to weight gain. More time spent sitting behind the wheel cuts down how much you walk every day, so you burn fewer calories. Use traffic apps to find a shorter route. Try to park a few blocks away and walk the rest of the distance to your destination on nice days.

MAKE A SHOPPING LIST: In the morning, make a shopping list before you head to the supermarket or place your online grocery order. Stick to your list when you shop. You’ll be more likely to buy items that fit your healthy meal plan and not grab junk food on impulse. Include precut fruits and veggies for healthy snacks or easy meal add-ons.

ADD HOT SAUCE TO YOUR EGGS: The heat in spicy chili peppers may help you lose weight. Regularly eating capsaicinoids, the hot chemical in chili peppers, can reduce body fat, curb your appetite, and even boost your metabolism, so you burn more fat all day. Spice up your morning omelet with diced hot peppers or add a dash or two of hot sauce.

GET ENOUGH SHUT-EYE: Too little sleep each night can fuel your appetite all day long, which can lead to weight gain. You may also be more likely to skip your workout if you’re pooped. Make sure you’re catching enough ZZZs every night. Stick to a regular bedtime and find ways to control your stress so you can relax and snooze until it’s time to get up.

REVIEWED BY: Brunilda Nazario, MD, WebMD, on January 04, 2021

Cleveland Clinic: “When Is the Best Time to Weigh Yourself?”

Journal of Clinical and Diagnostic Research: “Effect of ‘water induced thermogenesis’ on body weight, body-mass index, and body composition of overweight subjects.”

Johns Hopkins University: “Yes, drinking more water may help you lose weight.”

Journal of Clinical Endocrinology and Metabolism: “Lipid Metabolism Links Nutrient-Exercise Timing to Insulin Sensitivity in Men Classified as Overweight or Obese.”

The Proceedings of the Nutrition Society: “Is exercise best served on an empty stomach?”

National Association of Sports Medicine: “Protein and Weight Loss: How Much Protein Should You Eat to Lose Weight?”

Intermountain Healthcare: “Quick and Easy High Protein Breakfast Ideas.”

Beaumont Health: “Health Benefits of Meal Planning.”

Sunlight Institute: “Staying Slim With Sunlight.”

Leukemia and Lymphoma Society: “Portion Control.”

Mayo Clinic: “Lose weight with mindful eating,” “Weight loss: feel full on fewer calories.”

HealthySD.gov: “The best and worst beverages for weight loss.”

Rutgers University: “Lose Weight Without Dieting.”

Oregon State University: “Fill It Up? How the Shape of Your Glass May Affect Your Shape.”

CDC: “Planning Meals.”

Cedars-Sinai: “Health Effects of a Long Commute.”

American Academy of Nutrition and Dietetics: “Creating a grocery list,” “7 Ways to Enhance the Flavors of Your Meals.”

Appetite: “Capsaicinoids and capsinoids: A potential role for weight management? A systemic review of the evidence.”

Penn Medicine: “Spice Up Your Life: The Health Benefits of Spicy Foods.”

Sleep Foundation: “Weight Loss and Sleep.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"22 Tips to Keep Your Diet On Track"

 

Tip No. 1: DRINK PLENTY OF WATER OR OTHER CALORIE-FREE BEVERAGES. Before you tear into that bag of potato chips, drink a glass of water first. People sometimes confuse thirst with hunger, so you can end up eating extra calories when an ice-cold glass of water is really all you needed. If plain water doesn't cut it, try drinking flavored sparkling water or brewing a cup of fruit-infused herbal tea.

Tip No. 2: BE CHOOSY ABOUT NIGHTTIME SNACKS. Mindless eating occurs most frequently after dinner, when you finally sit down and relax. Snacking in front of the TV is one of the easiest ways to throw your diet off course. Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream.

Tip No. 3: ENJOY YOUR FAVORITE FOODS. Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag. You can still enjoy your favorite foods -- the key is moderation.

Tip No. 4: EAT SEVERAL MINI-MEALS DURING THE DAY. If you eat fewer calories than you burn, you'll lose weight. But when you're hungry all the time, eating fewer calories can be a challenge. "Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight," says obesity researcher Rebecca Reeves, DrPH, RD. She recommends dividing your daily calories into smaller meals or snacks and enjoying most of them earlier in the day -- dinner should be the last time you eat.

Tip No. 5: EAT PROTEIN AT EVERY MEAL. Protein is the ultimate fill-me-up food -- it's more satisfying than carbs or fats and keeps you feeling full for longer. It also helps preserve muscle mass and encourages fat burning. So be sure to incorporate healthy proteins like seafood, lean meat, egg whites, yogurt, cheese, soy, nuts, or beans into your meals and snacks.

Tip No. 6: SPICE IT UP. Add spices or chilies to your food for a flavor boost that can help you feel satisfied. "Food that is loaded with flavor will stimulate your taste buds and be more satisfying, so you won’t eat as much," says American Dietetic Association spokeswoman Malena Perdomo, RD. When you need something sweet, suck on a red-hot fireball candy. It's sweet, spicy, and low in calories.

Tip No. 7: STOCK YOUR KITCHEN WITH HEALTHY, CONVENIENT FOODS. Having ready-to-eat snacks and meals-in-minutes on hand sets you up for success. You'll be less likely to hit the drive-through or order a pizza if you can throw together a healthy meal in five or 10 minutes. Here are some essentials to keep on hand: frozen vegetables, whole-grain pasta, reduced-fat cheese, canned tomatoes, canned beans, pre-cooked grilled chicken breast, whole grain tortillas or pitas, and bags of salad greens.

Tip No. 8: ORDER CHILDREN’S PORTIONS AT RESTAURANTS. Ordering a child-size entree is a great way to cut calories and keep your portions reasonable. This has become such a popular trend that most servers won't bat an eye when you order off the kids' menu. Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too.

Tip No. 9: SWAP A CUP OF PASTA FOR A CUP OF VEGETABLES. Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year. "You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables," says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.

Tip No. 10: ALWAYS EAT BREAKFAST. It seems like an easy diet win: Skip breakfast and you'll lose weight. Yet many studies show the opposite can be true. Not eating breakfast can make you hungry later, leading to too much nibbling and binge eating at lunch and dinner. To lose weight -- and keep it off -- always make time for a healthy morning meal, like high-fiber cereal, low-fat milk, and fruit.

Tip No. 11: INCLUDE FIBER IN YOUR DIET. Fiber aids digestion, prevents constipation, and lowers cholesterol -- and can help with weight loss. Most Americans get only half the fiber they need. To reap fiber's benefits, most women should get about 25 grams daily, while men need about 38 grams -- or 14 grams per 1,000 calories. Good fiber sources include oatmeal, beans, whole grain foods, and a variety of fruits and vegetables.

Tip No. 12: CLEAN THE CUPBOARDS OF FATTENING FOODS. If you have chips in the pantry and ice cream in the freezer, you're making weight loss harder than it has to be. Reduce temptation by purging the cupboards of fattening foods. Want an occasional treat? Make sure you have to leave the house to get it -- preferably by walking.

Tip No. 13: LOSE WEIGHT SLOWLY. If you're losing weight but not as fast as you'd like, don't get discouraged. Dropping pounds takes time, just like gaining them did. Experts suggest setting a realistic weight loss goal of about one to two pounds a week. If you set your expectations too high, you may give up when you don’t lose weight fast enough. Remember, you start seeing health benefits when you've lost just 5%-10% of your body weight.

Tip No. 14: WEIGH YOURSELF ONCE A WEEK. People who weigh themselves regularly tend to have more weight loss success. But most experts suggest weighing yourself only once a week, so you're not derailed by daily fluctuations. When you weigh yourself, follow these tips: Weigh yourself at the same time of day, on the same day of the week, on the same scale, and in the same clothes.

Tip No. 15: GET ENOUGH SLEEP. When you're sleep deprived, your body overproduces the appetite-stimulating hormone ghrelin but under-produces the hormone leptin, which tells you when you're full. Getting enough sleep may make you feel rested and full and keep you from doing unnecessary snacking.

Tip No. 16: UNDERSTAND PORTION SIZES. We're so used to super-sizing when we eat out that it's easy to carry that mind-set home. To right-size your diet, use a kitchen scale and measuring cups to measure your meals for a week or two. Use smaller plates and glasses to downsize your portions. Split restaurant servings in half -- making two meals out of one big one. Portion out snack servings instead of eating them directly from the container.

Tip No. 17: EAT MORE FRUITS AND VEGETABLES. The best "diet" is one where you get to eat more food, not less. If you eat more fruits and vegetables, you shouldn't feel as hungry because these nutrient-rich foods are also high in fiber and water, which can give you a feeling of fullness. Snacking can be a good thing as long as you choose smart snacks.

Tip No. 18: LIMIT ALCOHOL TO WEEKENDS. Alcohol contains empty calories: a five-ounce glass of wine has 125, a bottle of beer about 153. Because our bodies don't use those calories well, they usually get converted directly into fat. If you enjoy an occasional drink, consider a compromise. Enjoy your favorite alcoholic beverage on weekends only, with just one drink for women per day, two for men. (HOWEVER, MY PERSONAL DISCLAIMER IS TO ABSTAIN FROM ALCOHOL ALTOGETHER).

Tip No. 19: CHEW SUGARLESS GUM. The next time you want to grab a fattening snack, reach for some sugar-free gum instead. Chewing some types of gum gives you fresh breath and can also help manage hunger, control snack cravings, and aid in weight loss. (Keep in mind, however, that excess sorbitol, a sugar alcohol sometimes used in low calorie gums, can have a laxative effect in some people.) Although gum might make you eat less, it doesn't mean you can stop eating right. A good diet and exercise are still important.

Tip No. 20: KEEP A FOOD DIARY. A simple pen and paper can dramatically boost your weight loss. Studies show the act of writing down what you eat and drink tends to make you more aware of what, when, and how much you're consuming -- leading you to ultimately take in fewer calories. One study found that people who kept a food diary six days a week lost about twice as much as those who only kept a diary one day a week or less.

Tip No. 21: CELEBRATE SUCCESS (BUT NOT WITH FOOD). You lost five pounds this month and walked every other day? Time to celebrate! Rewarding weight loss success really can encourage more success, so revel in your achievements. Buy a CD, take in a movie, and set a prize for the next milestone. Just don't celebrate with a sundae or deep dish pizza.

Tip No. 22: GET HELP FROM FAMILY AND FRIENDS. Getting support can help you reach your weight loss goals. So tell family and friends about your efforts to lead a healthy lifestyle. Maybe they'll join you in exercising, eating right, and losing weight. When you feel like giving up, they'll help you, keep you honest, and cheer you on -- making the whole experience a lot easier.

Reviewed by Michael W. Smith, MD on February 13, 2014

SOURCES:

American Academy of Family Physicians.
American Dietetic Association.
Astbury, N.M. Journal of Nutrition, July 1, 2011.
Barrie Wolfe-Radbill, RD, New York University Surgical Weight Loss Program, New York.
Bauditz, J. British Medical Journal, January 12, 2008.
Cleveland Clinic's Miller Family Heart & Vascular Institute.
Dawn Jackson Blatner, RD, spokeswoman, American Dietetic Association.
Elder, C.R. International Journal of Obesity, March 29, 2011.
Hollis, J. American Journal of Preventive Medicine, August 2008.
International Journal of Eating Disorders, March 2005.
International Journal of Obesity, August 2005.
Janet Polivy, PhD, psychologist, University Of Toronto at Mississauga, Ontario, Canada.
Jennifer A. Linde, PhD, assistant professor of epidemiology, University of Minnesota Twin Cities Campus, Minneapolis.
Jennifer Waugh, RD, LDN, clinical nutrition manager, Mercy Medical Center, Baltimore.
Ludy, M. Physiology & Behavior, March 1, 2011.
Obesity Research, November 2005.
Paul P. Baard, PhD, motivational and sport psychologist; associate professor, Fordham University.
Pereira, M.A. Journal of Nutrition, January 1, 2011.
USDA Nutrient Database.
Weight Control Information Network.

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit
#IWantYou2LiveWell #FeelFree2SignUpAndFollow


The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

 

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)